Got The Winter Blues? Eat This

Colder temperatures are on the way, and if you’re effected by Seasonal Affective Disorder, you probably know what that really means..

• Decreased energy & motivation

• Withdrawal from normal social and physical actives

• Low and dreary mood (maybe even full blown depression)

• Carb cravings

• Weight gain

While no one really knows why this happens, especially in the winter, research shows that it rarely happens the closer you are to the equator. If you live somewhere where winters are mild or non-existent, this probably sounds ridiculous to you. But if you experience extreme winters, lower temperatures, and snow during the winter, these symptoms can become a daily battle around this time of year.

Fortunately, there are some simple nutrition changes you can make to help prevent the onset of these symptoms, as well as reduce their effects on your life over the winter season.

1. Vitamin D might be deficient during winter months and sunshine decreases. We typically produce vitamin D naturally through sun exposure to our skin. For obvious reasons this might not be as easy to obtain during the dark and dreary days that often come with winter. You can supplement vitamin D two ways: an oral supplement or light therapy. Oral supplements tend to be easier since you can buy them everywhere supplements are sold. Aim for getting at least 2,000 IU daily to help promote optimal levels. As for light therapy, you can purchase a lamp to create the same effect on your brain as standing in the sunshine on a summer day. This may be especially helpful for those in northern regions where sunlight is extremely limited during winter months.

2. Fish oil can help maintain a healthy emotional balance. There are a ton of positive benefits to consuming fish oil, and it can help regulate your mood. EPA and DHA, the fatty acids found in fish oil, are also found in the brain and can help with mild depression. Getting 2,000 mg of a combined EPA and DHA fish oil is a healthy range for most people.

3. Follow a balanced diet. It may be easier said than done, but if you know the season effects you, you’ll be giving yourself a big leg up by staying on track and avoiding a carb-heavy diet. Utilize fruits and vegetables instead of dense carbs whenever possible, even as snacks. When you consume more sugar and carbs, you will crave them more. Make sure you’re getting adequate protein and fat at EVERY MEAL to avoid feeling hungry and reaching for the carbs to fill the gap.