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DECEMBER 30, 2021 | The Jewish Home OCTOBER 29, 2015 | The Jewish Home
Health & F tness
Foods to Lift You Out of the Blues By Aliza Beer MS, RD, CDN
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f you are beginning to feel the winter blues as the temperatures drop, understand that you are not alone. Millions of people experience this each year, and it can significantly affect their energy levels, mood, and focus. Proper nutrition can be very beneficial to combat these feelings. There is a strong connection between food and a person’s mood. The saying “you are what you eat” is also related to the food and mood connection. Food affects neurotransmitter action, and changes in neurotransmitters are responsible for changes in moods. Eating a wholesome diet filled with vitamins, minerals, and antioxidants is very important. Choosing lean proteins, plenty of fruits and vegetables, and complex carbohydrates will provide you with the energy you need to fight seasonal depression.
How to beat the winter blues 1. Consume a diet full of nutrients. Eating foods like poultry, legumes, meat, and dairy can aid in dopamine and norepinephrine
release. Dopamine is our pleasure hormone and norepinephrine has an impact on our “fight or flight” response. Eating whole-grain bread, whole grains, fresh fruits, vegetables, and legumes can fight seasonal depression because they will ensure your body has the nutrients, vitamins, and minerals necessary for adequate energy and a positive mood. Eating foods like dark leafy greens, spinach, mustard greens, or collard greens can be instrumental in decreasing seasonal affective disorder, another name for seasonal depression. Foods high in protein and rich in complex carbohydrates can increase your concentration and better your mood. Research has shown that depression and diet may be related. Studies found that people who ate poorly were more likely to have symptoms of depression. Therefore, it is crucial to maintain a clean and nutritious diet to manage seasonal depression symptoms. 2. Exercise. Exercising regularly is a great way to fight seasonal depression. Working out can boost serotonin and endorphins, the hap-
py chemicals in your body. Serotonin is a mood stabilizer hormone, while endorphins help your body relax and provide pain relief. Exercise will also distract you from worrying and spending too much time in a cycle of negative thoughts. Aerobic exercise such as walking, biking, running, and swimming significantly increase serotonin production in the body. As your heart rate rises, endorphins are released in the brain. Doing 30 minutes of exercise 3-5 days each week will help with adequate serotonin production and will support a good mood. When you physically exert yourself, your body releases feel good hormones that can drastically better your mood. Other workouts that have been shown to reduce stress include boxing, cycling, and dancing. The role exercise plays in mental health is that it stimulates parts of the brain that aren’t very responsive when going through a type of depression. The social aspect of going to the gym or fitness class, or the distraction aspect can be helpful for those going through seasonal depression.
3. Prioritize sleep. Although depression can trigger sleep problems, trying your best to get enough sleep is very important. Healthy sleep is essential for overall health. It is important to balance emotions and your mood. Taking natural supplements like melatonin may be beneficial if you are struggling with sleep due to seasonal depression because it helps regulate your sleep-wake cycle. Sunlight signals your brain that it is time to be awake. Unfortunately, during the winter months, there is less sunlight which can negatively affect your body’s clock. This can result in being overly fatigued. Therefore, getting seven to eight hours each night of quality sleep is so important. Even if you are struggling with insomnia, a few steps can ensure you get a better night’s sleep. Creating a bedtime routine, going to sleep and waking at the same time each day, and shutting down your phone an hour before bed can ensure that you have a restful sleep. Additionally, make sure your room is dark, because the light is stimulating and can keep you awake.
