Foods to Life You Out of the Blues by Aliza Beer, MS RD

Health & F tness

Foods to Lift You Out of the Blues

By Aliza Beer MS, RD, CDN

If 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 nu-

trients. 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 happy 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.

4. Increase foods rich in folate. Folate plays a role in the synthesis and regulation of serotonin. Serotonin is the happy hormone that combats anxiety and contributes to a good mood. Good sources of folate include leafy greens, oranges, avocado, asparagus, whole grains, and brussels sprouts. There is a correlation between low folate levels and depression. Therefore, eating foods rich in folate can be very helpful to manage seasonal depression.

5. Consume foods rich in ome-

ga-3 fatty acids, such as salmon or tuna, to reduce depression. This is because the omega-3 fatty acids travel through the brain cell membrane and interact with mood-related molecules in the brain. Other foods high in omega-3 fatty acids include flaxseed oil, walnut oil, canola oil, cod, halibut, and spinach. They can improve a person’s mood.

If you do not consume a lot of fish or oils, ask your doctor if an omega-3 fish oil supplement would be beneficial for you. 6. Eat complex carbohydrates. Carbohydrates assist with serotonin production and choosing complex carbohydrates will release energy to the body slowly and more controlled. When people are going through the winter blues, they tend to crave more carbs. Choosing complex carbs, like seeds, legumes, and whole grains, will give you sustained energy. 7. Eat foods high in tryptophan. Tryptophan is an important amino acid that can lift your mood by increasing serotonin levels. Eat foods such as turkey, chicken, cheese, milk, peanuts, and sunflower seeds. Tryptophan can also be useful by not only helping you to fall asleep but ensuring that you sleep for a longer period of time. Those dealing with the winter blues tend to have difficulty with staying asleep as well.

8. Increase foods rich in mag-

nesium. Magnesium relaxes blood vessels and is shown to deal with anxiety. Additionally, magnesium facilitates chemical conversions in the body that help with serotonin and melatonin production, which are essential for a positive mood. Foods high in magnesium include potatoes, chia seeds, almonds, and spinach.

If it is difficult for you to consume enough magnesium solely with food, consider taking a magnesium supplement. It is also a good idea to take the magnesium supplement at night because it will help cortisol is released. Stress aggravates depression symptoms and can have a negative effect on people dealing with seasonal depression. Eating foods like berries will prevent the release of cortisol. As previously mentioned, exercise and

Exercise will also distract you from worrying and spending too much time in a cycle of negative thoughts.

minerals, and eating enough food will reduce your symptoms. Folate, omega-3 fatty acids, vitamin D, vitamin B12 magnesium, tryptophan, lean proteins, and complex carbohydrates will reduce symptoms and enhance your mood, each in its own way. Additionally, taking a good quality probiotic or choosing foods rich in probiotics will keep your immune system strong during this time. This, in turn, will promote a healthy mental state because of the gut-brain connection. Reducing areas of stress in your life and finding and focusing on the things in life that make you happy will assist you in getting through this time.

combat the seasonal blues-induced insomnia and result in better sleep. 9. Increase vitamin D. Research has shown that there is a correlation between low levels of vitamin D and depression. Foods like dairy products, shitake mushrooms, egg yolks, and salmon are great natural sources of vitamin D. Taking a vitamin D supplement during the winter when there is less sun could be beneficial. 10. Increase vitamin B12. Increasing vitamin B12 levels is important for seasonal depression because B vitamins help the brain manage moods. Foods like fish, eggs, low-fat dairy, chicken, and beef have high levels of vitamin B12. 11. Consume enough probiotics. Research has shown that gut health and mental health are very much connected. Probiotics have been proven to lessen depression in patients. This is because a healthy gut can produce the serotonin levels necessary for a happy and stable mood. Eat foods like sauerkraut, kimchi, miso, kombucha, or yogurt to increase probiotics. It is also a good idea to find a quality probiotic to take as a supplement.

Tip: store your probiotics in the refrigerator. 12. Choose lean proteins. Lean proteins have a lot of amino acids, which could contribute to a positive mood. They are also a great source of energy, which can fight fatigue caused by the winter blues. 13. Lower cortisol levels. Stress and depression aren’t a good combination. When a person is stressed, adequate magnesium will also help fight stress.

Seasonal depression, or the winter blues, can be overwhelming and frustrating. Making sure you eat healthfully and exercise will do wonders. Getting quality sleep, consuming enough vitamins and

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.