The holiday season brings a variety of emotions. While most of them are positive, some can be a challenge to navigate. One of these challenges is Seasonal Affective Disorder, a prevalent mental illness also known as the ‘winter blues’ or SAD. In fact, many people experience a downshift in our mood when the days shorten and temperatures drop. While the primary culprit behind the shift is the decreased levels of natural sunlight, there are a variety of ways you can combat seasonal depression.
Studies have shown that an individual’s diet has a significant influence on their mood. An unhealthy diet directly affects mental health. According to the findings of a 2014 study conducted by PLoS One that looked at the relationship between food and depression in 3,663 people, long-term exposure to unhealthy eating is a significant risk factor for depression.
This year, do your part in getting through the winter season with a healthy mentality by using our list of the top foods to combat seasonal depression.
EAT THESE FOUR FOODS TO BOOST YOUR MENTAl HEALTH
ANTIOXIDANTS
Oxidative stress is a natural occurrence that happens in our bodies. Unfortunately, the process releases a tiny molecule into our bodies that can potentially do significant damage. Known as free radicals, these small particles can lead to cell and tissue damage, aging, cancer, and other common symptoms linked to depression. Free radicals are a common molecule our bodies produce and when too many of these tiny particles are produced, it can have damaging effects. Several studies throughout the last few decades have suggested that oxidative stress plays a role in the development of many conditions. Some of these include macular degeneration, cardiovascular disease, certain cancers, emphysema, alcoholism, Alzheimer’s disease, Parkinson’s disease, ulcers, and all inflammatory diseases, such as arthritis and lupus.
Research shows that the human brain can be at risk from the overproduction of free radicals. Although free radicals are naturally occurring, there are ways you can lessen their damaging impacts. One method is to increase your intake of antioxidants. Some foods rich in antioxidants include:
- Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
- Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato
- Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ
HEALTHY CARBOHYDRATES
Many researchers link depression with unhealthy levels of serotonin. Fortunately, carbohydrates can help boost this mind-stimulating chemical. As you consider eating carbohydrate-rich foods at a restaurant or at the grocery store, make sure you are looking for ‘smart carbs.’ Limit carbohydrates with high levels of sugar or that are ultra-processed. A few options that are great for your mental and overall health include:
- Fruits
- Vegetables
- Legumes
TRYPTOPHAN-RICH FOODS For Seasonal Depression
Tryptophan is an amino acid that is also directly linked to serotonin. One study concluded that the depletion of tryptophan in subjects with depression hindered emotional processing and caused a series of other cognitive impairments. By eating foods rich in tryptophan, you can boost your mental alertness and energy. Our licensed practitioners suggest eating protein-rich foods with plenty of tryptophan several times a day. Some of these foods include:
- Beans and peas
- Lean beef
- Low-fat cheese
- Fish
- Milk
- Poultry
- Soy products
- Yogurt
SELENIUM, FOLATE, AND VITAMIN B12
The Mediterranean diet has shown patterns to combating depression. This diet is excellent for your mental health because it focuses on food with selenium, folate, and vitamin B12. All of these essential vitamins have been found in numerous studies to affect depression directly. Try adding foods rich in these vitamins to your diet. Some options include:
- Legumes
- Nuts
- Dark, leafy greens
- Fish
- Low-fat dairy
GENERAL RULES FOR A DIET TO DECREASE SEASONAL DEPRESSION
As a rule of thumb, opt for foods rich in vitamins you need rather than taking supplements. However, if you notice that you continually lack the particular vitamins and minerals your body needs, supplements are an excellent alternative. Along with choosing food over supplements, you should also combine this diet treatment with other treatment options.
Uma Naidoo, MD, wrote for the Harvard Health Blog explaining that individuals struggling with mental health should combine their diet with professional treatment. She said, “We should be careful about using food as the only treatment for mood, and when we talk about mood problems, we are referring to mild and moderate forms of depression and anxiety. In other words, food is not going to impact serious forms of depression and thoughts of suicide, and it is important to seek treatment in an emergency room or contact your doctor if you are experiencing thoughts about harming yourself.”
For additional help decreasing your depression, schedule an appointment with the trained staff of professionals at Tanner Clinic. Together, we can find the treatment that works for you.
