Foods have been considered health boosters to help you eliminate the dark days of winter. Seasonal affective disorder (SAD) is a form of depression that occurs in those who experience winter depression. Foods that have been used in many cultures as home remedies for SAD are described. The body requires certain vitamins and minerals to function correctly and to maintain the right balance of chemicals in the brain. The most important vitamin needed by the body is vitamin B which we get from foods that contain protein. Treatments for SAD include supplementation of vitamins and minerals. They are necessary to form the neurotransmitters in the brain that affect moods. Antidepressants prevent the breakdown of neurotransmitters in the brain, which might lead to depression. Here are food tips to help ease the winter blues.
1.Omega-3 Fatty Acids
The omega-3 fatty acids are vital for the body and the brain. It's a common belief that foods with these fatty acids boost brain function and help fight off depression. Omega-3 fatty acids are essential for the health of your body, especially for your heart. Food sources of these crucial fats include fish, nuts, seeds, vegetable oils, and some fruits. These nutrients have been shown to reduce symptoms of depression and, in some cases, help treat it. Omega-3 fatty acids have health benefits, including possibly influencing your mood and the serotonin and dopamine levels in your brain. Omega-3 fatty has been found to help relieve symptoms of depression.
2. Berries
Berries are high in antioxidants, which help reduce inflammation in the body. Antioxidants protect the body from disease. Antioxidants have been found to reduce inflammation, a process that causes depression. Some of the most important berries for winter blues include cranberries, blueberries, cherries, and blackberries. They contain high levels of antioxidants which may help fight off depression. They also help relieve pain in joints, muscles, and the spine. Berries are low in Glycemic Index (GI), which means they are not rapidly absorbed by the body and do not cause spikes in blood sugar levels. Berries have a low Glycemic load (GL) that can help prevent spikes in blood sugar levels and cortisol production, which generally increases with stress.
3. Limit Sugar Intake
Sugar is addictive and causes an increase in serotonin; a neurotransmitter released when a person has feelings of pleasure or happiness. However, when the brain becomes used to high serotonin levels, it decreases production, which leads to lower levels of depression and anxiety. Limiting sugar intake can help reduce symptoms of depression and improve moods. Foods with high amounts of sugar include cookies, candies, cakes, pies, and many processed foods. Research from UCLA suggests that a high-sugar diet over a long period may cause insulin resistance, leading to the nervous system slipping from its normal state and causing depression.
4. Folic Acid
Folic acid is a water-soluble vitamin necessary for producing several neurotransmitters in the body, including serotonin and GABA. A study published in the Journal of Psychiatry Research shows that folic acid supplements help decrease symptoms of depression when taken along with an antidepressant. The study found that folic acid supplements were better than a placebo for reducing depression symptoms. You can get high amounts of folic acid in leafy greens such as spinach, broccoli, turnip, and mustard greens. You can also get folic acid in foods like cereals, bread, and pasta.
5. Dark Chocolate
High polyphenol content makes dark chocolates a good source of antioxidants. It has been said that dark chocolate helps to lift your mood. Dark chocolate is one of the richest sources of flavonoids, which help protect and improve blood vessel function. The flavonoids are found in dark chocolate and cocoa, both solids and liquids. Flavonoids can increase the ability to handle stress, which will lead to reducing symptoms of depression. Chocolate has always been a tasty treat, but more recently, it has also been known to have mood-boosting effects. The most concentrated source of flavonoids is dark chocolate. The consumption of flavonoids can improve the ability to feel pleasure and happiness by acting as antioxidants in the brain. Research has found that dark chocolate enhances mood. The coupling of magnesium and cacao may provide a synergistic effect in reducing depression symptoms or a reduction in cognitive impairment associated with mild cognitive impairment.
6. Turkey
Turkey contains tryptophan and tyrosine, amino acid that is important in regulating moods. Foods high in tryptophan are milk and milk products such as cheese, yogurt, and cottage cheese. Some foods containing large amounts of tyrosine include cottage cheese, chicken breast, beans, peas, soybeans, pork loin, beef brisket, and watermelon. Research suggests that turkey is affordable and can help make you feel full longer and less prone to turning to snacks when you're stressed or bored. You will lose weight if you eat a high-protein diet. Eating a meal that contains protein causes your blood sugar level to go down faster than eating one with fat, carbohydrates, or just protein alone.
7. Vitamin D
Vitamin D is essential for the body, especially bone, and muscle development. Vitamin D is also said to have a positive impact on moods. It is important for your brain and nervous system. When the vitamin D level in your blood is low, there is a greater chance of developing depression, seasonal affective disorder (SAD), bipolar disorder, schizophrenia, and Alzheimer's disease. Food sources of vitamin D include milk, egg yolks, fish, and liver. Vitamin D is a fat-soluble vitamin which means that you need to consume it with food that contains fat.
In the winter season, try some of these natural remedies so that you can curb your symptoms and enjoy your winter holidays without any worries.The winter months can be daunting and stressful. Winter blues are more prevalent and do not disappear even with solar exposure. There is nothing that you can eat that is going to make you feel better by yourself. If you are unwilling to change your attitude, look at your relationship with food, the people around you, and the situations you find yourself in.
