Seasonal depression, also known as seasonal affective disorder (SAD), affects many people, especially during the winter months when natural light decreases.
In addition to classical treatment, it is also necessary to consider the effect of our diet on our psychological well-being. Discover in this article nine foods that can help fight seasonal depression, provide nutritional support for a more balanced mind and flexibleflexible.
What are the causes and symptoms of seasonal depression?
Seasonal depression, often associated with the monthswinterwinter Where brightnessbrightness natural decline, has multifactorial causes. The main cause is lack of exposure sunsun, which leads to a decrease in vitamin D levels and disruption of the circadian rhythm. A decrease in lightlight Natural can also affect the production of serotonin, a neurotransmitter essential for mood regulation. Symptoms of seasonal depression include persistent fatigue, depressed mood, changes in sleep patterns, and decreased motivation. Sufferers may also experience changes in appetite, increased irritability and difficulty concentrating. It is important to recognize these early signs and seek medical support to properly manage seasonal depression.
What are the best foods for seasonal depression?
1. Berries: antioxidants to improve mood
Antioxidant-rich berries are powerful allies in the fight against seasonal depression. Antioxidant compounds help reduceinflammationinflammationthereby promoting better functioning brainbrain. THE strawberriesstrawberriesTHE blueberriesblueberries and raspberriesraspberries are tasty options that you can incorporate into your daily diet.
2. Salmon: source of vitamin D and omega-3
THE salmonsalmon it is an excellent source of vitamin D, a vitamin often deficient in people with seasonal depression due to lack of sunlight. Additionally, Fatty acidsFatty acids Omega 3Omega 3 present in salmon are associated with improved mood and mental health.
3. Walnuts: selenium boost for morale
THE nutnut are rich in selenium, and mineralmineral necessary for the proper functioning of the brain. Studies suggest that seleniumselenium may play a role in reducing symptoms of depression. Include nuts in your diet to nourish your brain and spirit.
4. Green leafy vegetables: full of folic acid and B vitamins
Green leafy vegetables, e.g spinachspinach and cabbagecabbageare a rich source of folate and B vitamins. These nutrientsnutrients are necessary for the production of neurotransmitters such as serotoninserotoninthereby helping to regulate mood.
5. Bananas: a natural dose of tryptophan
THE bananasbananas are rich in tryptophantryptophanAND amino acidamino acid serotonin precursor, often called “hormonehormone By including bananas in your diet, you provide your body with the elements necessary to produce this key substance for mental well-being.
6. Pumpkin seeds: for magnesium intake
Seeds from squashsquash they are an excellent source of magnesium, a mineral that plays an important role in mood regulation. By incorporating these seeds into your meals or adding them to salads, you will promote optimal mental balance.
7. Legumes: vegetable protein and iron for energy
Legumes such as lentillentil and ChickpeasChickpeasoffer a source of vegetable protein and ironiron. Iron is key to the transport of oxygen to the brain, promotes better concentration and reduces fatigue.
8. Green tea: antioxidants and L-theanine for relaxation
Green tea is known for its powerful antioxidants, but it also contains L-theanine, an amino acid associated with mental relaxation. By replacing certain drinks green teagreen teayou can give your body benefits against seasonal depression.
9. Dark chocolate: A gourmet treat with positive effects
Dark chocolate, in addition to being a delicious treat, contains compounds that stimulate the production of serotonin. Opt for high content dark chocolate cocoacocoa maximize the benefits for your mood.