Alter your diet, improve your mood
Seasonal affective disorder (SAD) is a type of depression that’s believed to be caused by the changing seasons. Typically, symptoms begin to worsen around fall and peak during the winter months. Symptoms of SAD are similar to other forms of depression, including feelings of hopelessness, lack of concentration, social withdrawal, and fatigue.
Treatments for SAD include medication, talk therapy, exercise, and eating a healthy diet. Use our mood-boosting recipes and meal ideas to help you fight off SAD with your fork.
1. Lean proteins
Besides being high in omega-3s, salmon is a great source of lean proteins. While a richly marbled rib-eye steak is undoubtedly delicious, the high saturated fat content may not be good for your mood or your body. Lean proteins, however, carry plenty of amino acids, which may positively affect your mood. Lean proteins are also a great source of energy, which is something you’ll need to help beat fatigue.
2. Omega-3 fatty acids
Omega-3 fatty acids have been praised for their health benefits, including possibly influencing your mood. One study from the University of Pittsburgh found that people with higher levels of omega-3 fatty acids were less likely to experience moderate or mild symptoms of depression.
Sources that contain the highest levels of omega-3 fatty acids include flax seeds, walnuts, and salmon.
3. Berries
Stress aggravates depression symptoms and exhausts your body. Blueberries, raspberries, and strawberries may help prevent the release of cortisol, a hormone produced by the adrenal gland. During stressful situations, cortisol heads toward your hippocampus, a major portion of the brain that stores memories, provides emotional responses, and helps with navigation. Keep berries in your bag to combat stress when it hits.
4. Limit sugar intake
If you start looking at the ingredients of food labels, you’ll notice various forms of sugar. They’ll appear as syrups or words that end in “-ose.”
Sugar may give you a little happy boost at first, but research from UCLA suggests that too much sugar and too few omega-3 fatty acids can functionally change your brain and slow it down. Research on how the brain works is always ongoing. But it’s a safe bet to stay away from sugar — especially if you’re feeling depressed. The crash after a sugar high can easily make you feel worse than before.
5. Folic acid
Some research on folic acid’s effect on the brain has given insight into how it can boost your mood. There’s some evidence that the body uses it to create serotonin — a neurotransmitter that affects mood — but there’s no conclusive evidence as to how it works. Including it in your diet is a good idea regardless.
You can get high amounts of folic acid in leafy greens, oatmeal, sunflower seeds, oranges, fortified cereals, lentils, black-eyed peas, and soybeans.