Eat To Beat The Winter Blues
Posted: Jan 24 2016
Feeling unmotivated or even a little down lately? The Winter Blues are a real condition, also known as SAD (Seasonal Affective Disorder), so if cold weather is still lingering where you live, you may be struggling to stay positive.
To help you beat fatigue, irritability and sickness during the winter months, add more of these 5 food groups into your diet.
1. Omega 3 Fatty Acids
We’ve all heard that ‘good fats’ are great for our metabolism and overall physical health in moderate portions, but what you may not know is the positive impact these fatty acids have on the brain.
“Many studies have shown their ability to reduce depression and anxiety,” explains Tara Miller, a holistic nutritionist based in Toronto. “They’re also really great for reducing inflammation, which is often related to getting sick."
Amp your intake of these superfoods through fatty fish like wild salmon, and nuts and seeds, especially walnuts, chia seeds and hemp seeds. Also, spinach is a great source of Omega 3’s, so add these leafy greens to your meals and smoothies whenever you can.
2. Antioxidants in Berries
Blueberries, strawberries & raspberries carry a large amount of antioxidants, which have shown to reduce the release of the stress hormone, cortisol. Also, a study in the Journal of Nutritional and Environmental Medicine, showed that patients treated with antioxidants had a significantly lower depression score than those treated with a placebo. Keep a stash of your favorite berries close for for an instant boost of goodness to your cells.
3. Polyphenol (aka DARK CHOCOLATE - SCORE!)
Who doesn't love chocolate? Now, there’s even more of a reason to! Recent studies have shown that dark chocolate "helps to release serotonin and relaxes the blood vessels of the cardiovascular system". Find an organic chocolate bar to keep on hand (the darker the better!) and allow yourself a small(ish) piece when you’re feeling down or stressed.
Magnesium helps improve mood and energy by producing and supporting the brain chemical serotonin. It also has been shown to improve sleep. Get more magnesium into your diet through almonds, avocados, pumpkin seeds, bananas, sunflower seeds, black beans, and healthy grains such as buckwheat, quinoa, oats and brown rice.
5. Vitamin B-12
Low levels of vitamin B12 in the blood are also associated with depression, so try some of these tasty ways to get it into your diet. Food sources of vitamin B12 include oysters, crab, wild salmon, eggs, cottage cheese and yogurt. There are also many B12 vitamin supplements available.
Also, whenever the sun is shining (even if it’s chilly) get outside, go for a walk and soak in some Vitamin D to amp up your energy & positivity.
Do you have any tips for beating the winter blues? Leave them below!
Team InflowStyle xx