Good Lifestyle

Winter brings snowy voids breathtaking,boiler soupsAnd comfortable evenings on the couch with a good book. Winter also brings less daylight, frigatic temperatures and lazy moods. For some, as you spend more time inside, expand the winter blues or seasonal depression, also known as seasonal or sad emotional disorder, is an unhappy standard.

"As the leaves fall and the days of snow begin, people often feel sad, a kind of depression that is associated with changing seasons. Typically, these symptoms start in the fall and continue through the winter months, thus reducing your energy levels, increasing your mood and affecting your sleep, "says Bonnie Balk, The Dietitian Authorized and Health Expert and the Health. wellness forMaple holistic.

"As a result, people tend to gain weight because their change of appetite and their desires of carbohydrates are increasing. Some factors likely to increase your risk are: a family history, depression and people living far from the north or south of the equator (with less sunlight during the day). Although it is debatable where the cycle of the bad diet and winter blues, turn off this effect "Ferris-wheel effect With food is a good place to start.Research has shown that healthy food risk is linked to a reduced risk of depression depression. Of course, if you suffer from sadness, it is important to couple a nutritional diet with regular discussion therapy, meditation and other stress barcage activities likeyoga Or spend time with friends.

To improve your daily nutrition, there are some simple changes that you can bring to your routine to start. "Whether you are suffering from winter blues or you have the blues for other periods of the year, take a look at your diet," says Amanda A. Kostro Miller, Rd, LDN, serves on The Advisory Board forSmart life. "You can make food changes that you can do to give your cerebral chemistry one leg to help you feel better."

Below, nutritionists weigh on the 20 foods to reach the winter blues and the sad. And when you feel better, why not add any of theThe 7 healthiest foods to eat right now to your rotation!

The first things first, eat healthy carbohydrates like whole grain bread, brown rice and whole wheat pasta is particularly key. "Make sure to eat enough carbohydrates because the carbohydrates are an indirect way to manipulate tryptophan to stimulate the mood. In the most fundamental sense, the carbohydrates allow the tryptophan to break the cerebral barrier of blood by pushing others Nutrients out of blood circulation and cells, allowing tryptophan to do its job (and create serotonin), "says Kostro Miller.

"Like salmon is responsible for healthy grease, namelyOMEGA-3 fatty acidsIt's an excellent choice to fight against the winter blues. Omega-3 fatty acids play a key role in the development and behavior of the brain, as it contains anti-inflammatory qualities and the impacts of dopamine and serotonin transmissions, "says Balk." Not only is salmon. protein, vitamins and minerals, itsstrong link When working and maturing the brain makes it an ideal dinner option for a good winter night. "

"One of the things to study as a cause of winter blues is vitamin D deficiency. Vitamin D plays a huge role not only in immune systems, but also in the mood," says Dr. Yere Patel, MD. "Although he has not yet been proven, there wasstudiesLed and published which has shown that patients treated with light therapy had high vitamin D levels and felt less depressed compared to people who have not received light therapy. "If you can not go out in the sun, you can pick up a grocery milk cardboard. Make sure you search on the" vitamin D fortified "label because all kinds of milk contain vitamin D naturally .

At this point, Dr. Patel is a fan of eating foods rich in vitamin D. "Shiitake mushrooms contain beneficial vitamin D loads for mood and are a good boost to the immune system," she says. "The mushrooms have been studied a lot for their beneficial effects on the brain and the mushroom of the thank you is the most accessible from those studied."

Beans, beans, they are good for your ... mood. "Lenses, black beans, kidney beans and black-eyed peas have vitamins such as folate and vitamin B6, which keep your Dopamine stable levels", offers Mike Dow, Psyd, PhD, author ofCorrection of the sugar cerebral: the 28-day plan to stop leaving foods that shrink your brain and expanding your size. "FolateAlso known as vitamin B9, plays an important role in the regulation of mood, as long as it has become available as a prescription to treat depression. "

RELATED: The easy way to make comfortable foods healthier.

"Tuna is an option with good levels of vitamin D and can be a great way to strengthen the intake of fat, protein and vitamin D healthy for those who are in progress" advises Randy Evans MS, RD, LD and consultantFresh lean. "Tuna is a wonderful and portable kitchen and easy to wear for lunch, to add proteins to a salad, make a sandwich, and more." Discover our favorite healthTHUNE VEGGIE MELT Recipe.

This powerful plant can be a boon for your mental health. "A 2014 study Discovered that curcuma was as effective as antidepressants of prescription in the treatment of depression, "said Dow." Try a curcuma shot daily: combine a half-spoon of curcuma tea and black pepper with an ounce of cold water. For an additional eye opening boost, mix these two ingredients into a blender with fresh lemon juice, cayenne pepper and / or ginger. For more than this golden root, read14 Health Advantages on Curmic Science.

"While the nuts are packed with omega-3 fatty acids, they constitute a great food to counter the winter blues. In addition to containing anti-depressing properties,research Shows that nuts are packed with antioxidants and are noted to remove the growth of in vitro cancer cells, "says Balk. An excellent snack, we also like to add walnuts with oatmeal or salads to add crunch.

More to love on vitamin D. "Eggs are full of health benefits, including their high vitamin D.Studies have shown that low vitamin D levels are related to depression, "Notes Balk". Like direct sunlight is a direct source of sunshine to obtain vitamin D, a deficiency of this nutrient, and so depression, only lie in the winter months when the days are shorter and darker. You can be creative with an egg incorporation in your diet, such as a cup of breakfast with eggs and vegetables or a quiche filled with vegetables for lunch. "

While Evans think that eggs are a more likely choice for the average consumer, sardines boast even more vitamin D. "Do not forget products of animal origin, it is better to search for healthier versions, from Wild nature, grass or biology. It can boost. Admission of nutrients, including vitamin D. When cooking these healthy foods, try not to cook as it can affect the level of vitamin D in the finished product. "

Popeye loves this tasty green for good reason. "Spinach are a good source of folate.On average, it has been observed that patients with depression have on average 25% low blood palate levels compared to patients without depression, "ActionsMaya Feller MS, RD, CDN author ofThe Soutern Comfort Food Diabetes Cookbook. "FOOD FOLATHE helps support the endogenous production of dopamine, a cerebral neurotransmitter induced with pleasure, which is an integral part of regulating mood."

"A ounce of almonds is an excellent source of vitamin E and antioxidant magnesium. The role of magnesium in depression has been studied because of its importance in the regulation of neurological lanes," said men. "Research has shown that magnesium deficiency canincrease the risk of developing depression andSome types of anxiety. "Bonus: If you are looking to lose weight, almonds are one ofBest nuts for weight loss.

You do not have to say twice to add more tasty fruit to our diet. "Fiber is a massive factor of good bacteria in the intestine 90% of any serotonin is generated in the intestine, and most Americans earn too little. Some bays (like blueberries) have also been demonstrated to reduce Cortisol, a hormone that can affect mood, "explains Dr. Ian Smith, MD, Chief Medical Advisor forJetson.

And you certainly do not have to tell us twice to eat more dark chocolate. "Dark (and I mean dark milk!) -Chocolate contains polyphenols, a large antioxidant that has also been demonstrated to improve cerebral function and mood," says Dr. Smith.

"Cut the sugar and fat and eat a variety of mostPlant-based foods. Eating the rainbow has never been so true - and I do not mean bowling, "Dr. Smith." Different types of food feed different species of bacteria in your intestine, "which will support your microbiome: one of the main control centers for your immune system. For some help to eliminate sugar from your diet, check the30 easy ways to stop eating so much sugar.

Samantha Presicci, MCN, Rd, DD, CPT, Main Registered Dietian toFood Point us to this stitched superfood: "The lawyers are mainly made up of monounaturated fats, which contain high amounts of omega-3 fatty acids.Omega 3 Fats help reduce inflammation in the healthy body and fats such that the lawyer help the brain to operate optimally and react positively to stress, "she says." Our brain is more than 60% Fat, after all! The lawyer also contain vitamins B such as thiamine, riboflavin and niacin, all affecting the nervous system. Food regularly foods rich in these nutrients can help reduce anxiety and relieve stress . "

"Prebiotics and probiotics make it possible to balance the strains of beneficial and no harm bacteria in the intestine. Two of the most common probiotics strains (Lactobacillus Helveticus and Bifidobacterium Longum) often found in fermented foods have been demonstrated to reduce the Symptoms of anxiety and depression, "Comments Presicci.

We covered some of them above, but it is repeating: "Eat foods rich in tryptophan. These foods include Turkey, eggs, salmon and other high protein objects. Tryptophan is the amino acid that leads to the production of serotonin to make you feel better, "says Kostro Miller. "For healthy cooking methods (except eggs), choose to grill, cook or blow up your very tryptophane food."

If you are not a big fan of eggs, simply consider adding more than a dense yellow nutrient to your diet. "Egg yolks are rich in vitamins D, [and] E," Notes Dr. Patel. See # 9 above for more than making eggs such a superfood. Whenever possible, always opt for organic eggs or buy them from a local farmer who trust you.

"Make sure you get food probiotics such as fermented food, yogurt, kefir and probiotic supplements," suggests Kostro Miller. "Probiotics can help you have a healthy intestine. According to research, your intestine and your mental health can have an effect on each other, so give yourself an advantage by keeping your intestine in good health." Dr. Smith strengthens Kostro Miller's points, noting, "over the last 10 years, the number of studies that have connected the health of mental health incidents have exploded, includingThis awesome which connected three probiotic strains to a decrease in depression in patients. A healthy gut can produce the serotonin levels needed for a stable and happy mood. "I do not know which add to your diet first? See ourProbiotic Food Guide for a Healthy Intestine.