Through food: how to protect yourself from seasonal depression?

1:32 pm

Sunday 27 November 2022

I wrote – Omnia Qalawun

Some people experience emotional upheaval and seasonal fluctuations during these times, and between the change of seasons and adopting healthy habits, including a healthy lifestyle, helps protect against an increased risk of seasonal depression.

In the next report, The Consulto looks at a list of healthy eating habits that protect you from seasonal depression, according to the “Eat This” website.

1- Take vitamin D

Vitamin D deficiency is one of the health problems faced by people living in cold weather, leading to symptoms of mood swings, and vitamin D deficiency has been associated with an increased risk of depression and seasonal affective disorder, so nutritionists recommend getting 600 micrograms of vitamin D per day, via natural sources evidenced by foods fortified with vitamin D:

Cow milk.

Fatty fish like salmon.

– egg.

Daily exposure to sunlight.

Read also: Annoying symptoms accompany seasonal depression… your complete guide to overcoming it

2- Eat protein

Protein is one of the substances and nutrients that increase the body’s chances of feeling satisfied by prompting the body to produce serotonin and dopamine. Eating protein with meals also helps maintain energy levels, preventing low blood sugar leading to mood Nutrition experts recommend Eating 20 grams of protein per meal, following the following diet:

-Breakfast

Eggs and Greek yogurt with cereal or toast.

-the lunch

Have beans and chicken in your salad.

-Dinner

Eat chicken or shrimp in pasta.

You might be interested: Don’t ignore it – 7 symptoms that tell you you have the winter blues

3- Eat leafy greens

Green leafy vegetables are an important dietary source of folic acid, which doctors have noted low levels of folic acid cause depression, as folic acid deficiency causes a decrease in the metabolism of neurotransmitters which are very important for mood , including serotonin, dopamine and norepinephrine. You can get folic acid from the following foods:

– spinach.

– turnip.

Turnip greens.

– Beans.

-orange.

– asparagus.

– avocados.

– broccoli.

You may also be interested in: Wash leafy greens.. 5 tips to make sure they’re clean

4- Eat foods rich in fiber

Dietary fiber helps to control the feeling of hunger for a long time, as well as contributes to the stability of blood sugar levels and thus to high energy levels. Low body energy can lead to tiredness and exhaustion, which increases the chances of feeling psychological distress.

5- Reducing sugars

Eating sugary foods leads to a sudden spike in blood sugar levels, which boosts the body’s energy, but this energy soon declines very rapidly, causing a feeling of lethargy and malaise, the American Journal found. for psychiatry People who eat foods high in sugar and processed foods experience symptoms of depression.

Read also: Say goodbye to mood swings.. 7 foods that make you happy

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