Beating the Winter Blues

So it’s definitely winter here in Calgary. It’s making me want to cuddle up on the couch for the next 6 months straight. Blah! But I’m determined to do a couple things differently this winter to keep my mood nice and happy. I’m going to watch less TV and fill my time with things I like doing such as reading books on health and wellness, cooking delicious and cozy soups, working on this blog, and staying active either in the gym or hopefully learning to ski this year… we shall see. Anyone else feel like as they get older they feel less and less inclined to hurl themselves down a mountain?

The other thing I’m going to do to keep my mood in check is eat foods that boost my mood and keep my brain healthy. I’ve read all about it in Dr. Gary Null’s book, The Food Mood Connection and I’m here to share it with you! Who want’s in!?

Feelings of depression can really hit hard in the winter. In fact, there’s a term for it: Seasonal Affective Disorder or S.A.D., how fitting. So with winter settling in I thought this was a great time to talk about what we can do to beat the winter blues. Depression has a variety of symptoms that can include fatigue, difficulty sleeping, a loss or increase in appetite, losing interest in things you typically are into, feelings of guilt, having trouble concentrating, thoughts of death or suicide, and decreased libido. Most people experience some or all of these at some point in their lives, but when these feelings last for more than a few weeks, it could be more serious.

So what do we know about food and depression?

Most depressed people show decreased levels of Folic Acid. Increasing folic acid has even been shown to prevent depression relapse. Good sources include spinach, legumes, pumpkin seeds, maca powder, nuts, and seeds. But pretty much any vegetable is a good choice.
Tryptophan, an amino acid, raises levels of serotonin, which makes you feel happy. Tryptophan does the same thing that drugs like Prozac do. Luckily it’s found naturally in bananas, kiwi, figs, dates, milk, and turkey.
Steer clear of fast foods and junk food! These mess with your blood sugar which can affect your mood big time. Simple carbs, like those in white bread, sugar, and soda cause sharp highs and lows in blood sugar, which can actually account for episodes of depression. Who knew?!
Omega-3 fatty acids are major players in fighting depression. Your body can’t make these itself so you gotta eat em! They’re found in leafy greens, flaxseeds, chia seeds, walnuts, soybeans (edamame), eggs, and fish, especially salmon. Make sure the salmon is wild; you can tell by the colouring of the fish. It should be dark pink and say “wild” not “farmed” on the package. More on Omega-3s, here.
Alcohol. It’s a depressant and makes it hard for your body to take in nutrients from food. So if you feel your mood slipping, avoid reaching for the bottle and make a smoothie instead!
Magnesium deficiencies have been linked to depression too. The good news? There’s magnesium in chocolate. Hell. Yes.
Phosphatidyl Choline (yeah, I can’t say it either) is a vital part of our cell membranes that allow nuerotransmitters to, well, transmit, happy hormones. They can make a big difference when it comes to depression. BEANS contain a lot of it. Eat your beans.
Your brain needs cholesterol. Weird, I know. So don’t go around throwing out all those egg yolks. If you’re a vegan, you can get cholesterol from healthy oils like coconut and olive oils.
Vitamin D. It’s no secret that Canadians and those living in the northern United States lack adequate sunshine to get enough vitamin D in the winter. Vitamin D can be found in fish, eggs, and some dairy products, but most people will need a supplement in the winter.