Alas, fall weather is finally starting to make her appearance, bringing with her nights of bonfires, cozy sweaters, and reasonable excuses to stay indoors for a Netflix binge. But as is with life, the good is often accompanied with…the not so good.
The most common weather-induced consequence is the so-called ‘winter blues’ phenomenon, clinically referred to as SAD (Seasonal Affective Disorder). According to the Mayo Clinic, these ‘down’ emotions that come in the colder weather are a result of decreased sunlight which disrupts our body clock, making some people’s serotonin levels decline below normal. Drops in the brain’s level of this vital neurotransmitter often results in the feelings of depression experienced, especially as the seasons change (mayoclinic.org). However, no diagnosis is needed to halt the winter blues in their tracks with nature’s own holistic remedy: food. The replenishment of the right vitamins and minerals can help soothe the winter blues and as is as easy as making the right food choices. Check out what you need and where to get it in our tips below!
Nutrient: Omega-3 Fatty Acids
Benefits: promote the development of serotonin and dopamine (the ‘happy’ neurotransmitters)
Food Suggestions: Salmon, Seeds (Flax, Hemp, Chia), Sardines, Walnuts
Nutrient: Vitamin D (aka the sunshine vitamin)
Benefits: help regulate mood, assisting with the absorption of vital nutrients affecting your bones and immune system
Food Suggestions: Eggs, Sardines
Benefits: helps produce serotonin
Food Suggestions: Citrus Fruits (Lemons, Limes, Oranges, Grapefruits), Dark Leafy Greens (Kale, Collards, Mustard Greens, Spinach), Lentils, Cauliflower
Benefits: reduces anxiousness
Food Suggestions: Dark Leafy Greens, Almonds
Benefits: Reduces Anxiousness
Food Suggestions: Pumpkin Seeds
Nutrient: Vitamin B12
Benefits: low levels have been associated with increased rates of depression
Food Suggestions: lean beef, cottage cheese, milk
Rules of thumb:
- Check with your doctor before making major changes to your diet!
- Limit your sugar intake
- Don’t underestimate the benefits of socialization
- Prioritize exercise at least 3X a week
Information received from: Livestrong.com and Healthline.com