Many people may feel sad during Winter Break or fall into a depression after the Christmas holidays and of end of the year.
While some experience winter blues, National Institutes of Health (NIH) explain that some people have more severe mood swings year after year, lasting through fall and winter, when there is less natural sunlight.
The wintertime sadness is often related to something specific, like reminders of absent loved ones, is fairly common and mild, goes away in a short period of time according to NIH mental health expert Dr. Matthew Rudorfer.
On the other hand the seasonal affective disorder o SAD it is related to the shortening of daylight hours. “It interferes with daily functioning for a significant period of time.” It appears each year as the seasons change and disappears several months later, usually during the spring and summer, says Rudorfer.
Certain foods affect powerful mood and appetite-modifying brain chemicals called neurotransmitters, such as serotonin, dopamine, and norepinephrine.
5 foods to eat to combat the winter blues
1. Fatty fish
According to Cleveland Clinic it has been shown that diets rich in B12 and omega-3 fatty acids decrease depression and improve mood. Fatty fish provide vitamin B12 and are the main source of omega-3s. Options include mackerel, anchovies, sardines, salmon and tuna.
He Fish is also a source of vitamin D. The skin produces vitamin D when exposed to direct sunlight. But cloudy days and staying in the shade reduce the amount that the skin produces.
Nerves need vitamin D to carry messages between the brain and every part of the body, and the immune system uses vitamin D to fight the viruses and bacteria that invade it.
The scientists point out that the effects improve mood and cognition of chocolate originate in the richness of flavonoids in combination with methylxanthines containing the cacao.
Flavonoids have a great antioxidant and anti-inflammatory power. Methylxanthines are the caffeine and theobromine, which act like stimulants. Although caffeine is found in greater quantity in coffee, cocoa is one of the foods with the highest theobromine content.
The probiotics how yogurt feed the bacteria in your gut, which also influence your brain and with it in your mood.
Microorganisms produce substances that reach the blood and later the brain after crossing the blood-brain barrier, as explained in The Conversation the neurobiologist José Ramón Alonso Peña.
The Gut microbiota can produce or stimulate the production of neurotransmitters and neuroactive products such as serotonin, GABA, and dopamine. Microbiota imbalances could contribute to depression. In turn, depression favors the modification of species of your microbiota, which can make depression even more serious.
Walnuts, almonds, and peanuts are sources of energy and nutrients. They are a vegetable source of omega-3s, protein, fiber, vitamins, minerals, antioxidants, and healthy fats. A study based on a sample of 26,000 Americans found that depression scores were lower among those who consumed about 1/4 cup of walnuts per day.
They found that adults who ate nuts, and specifically nuts, were more likely to have higher levels of optimism, energy, hope, focus, and greater interest in activities.s.
5. Fruits and vegetables of a variety of colors
The fruits and vegetables are food that should not be missing in your winter diet. Clevelan Clinic also claims that studies show that taking pills for antioxidants may be of little value, but including food sources is invaluable to your health.
The bananas for example, they can favor your mood since they contribute vitamin B6 and tryptophan that help the body make serotonin, dopamine, and melatonin.
Fruits and vegetables provide fiber, antioxidants and each color provides different vitamins and minerals. The federal guidelines recommend that Adults eat at least 1½ to 2 cups of fruit a day and 2 to 3 cups of vegetables a day.
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