It is cold outside today and no sunshine in sight. The dark, cold days of winter can be challenging for many people. The lack of sunshine can really affect your moods. It’s normal to have some days when you feel down. But if you feel down for days at a time and you can’t get motivated to do activities you normally enjoy, see your doctor.
For the occasional days that you just need a little pick-me-up, there are certain foods that can help improve your moods. They can help beat the wintertime blues. I read an article recently that I would like to share with you. It was full of good information about using certain foods to boost your moods. The name of the article was “5 Food Tricks to Boost Your Moods” by the Nutrition Twins, Tammy Lakatos Shames and Elysse Lakatos. They are twin sisters who are nationally recognized registered dietitian nutritionists and personal trainers. They identified the following foods as mood enhancers.
» Try some oatmeal for breakfast or any other meal, for that matter. Eating oatmeal naturally changes your brain chemistry. Carbohydrates prompt the release of serotonin — your body’s “feel-good” chemical — which is a neurotransmitter that combats pain, decreases appetite and produces calm or sleep. Oatmeal is one of the best foods for boosting mood because the fiber in oatmeal slows digestion, releasing energy gradually and causing a long-lasting mood-boost. Other good options include brown rice, whole grains, berries and fruit.
» Get plenty of Vitamin D. According to the 2015-2020 Dietary Guidelines for Americans, vitamin D is a nutrient of public health concern as people seem to struggle to get enough. Vitamin D is known as the “sunshine vitamin” because your body converts sunlight into vitamin D if it’s exposed to unprotected skin; however, it’s not recommended to get extended exposure to sunlight without sunscreen because of the risk of skin cancer.
So eat a diet high in vitamin D. The recommended dietary allowance is 600 IU daily. Some examples are vitamin D enriched milk, canned salmon (with bones), egg yolks, or other fortified yogurts or string cheese. Take a walk outside when the sun is shining. Ask your physician to check your vitamin D levels and talk to him/her about supplementation if your vitamin D levels are low.
» Get a daily dose of omega-3. People who have lower levels of omega-3s report feeling down more often. Fish is naturally full of omega-3. The fish with the most omega-3s are halibut, salmon, herring, mackerel, oysters, sardines, trout and fresh tuna. Chia seeds, flaxseeds, pumpkin seeds and walnuts are all rich in omega-3s too. Look for foods that are fortified with omega-3s like milk, yogurt and cheese.
>Eat at least one colorful (green, red, orange or yellow) veggie or one colorful fruit at every meal: They are full of folic acid, which like vitamin B6, vitamin C, zinc and carbohydrates, is needed to make the feel-good brain chemical serotonin from the tryptophan found in foods. Good sources include oranges, grapefruit, broccoli, strawberries and green leafy veggies.
» Have a cup of tea. A cup of tea with a touch of honey can make you sleep like a baby and feel refreshed the next day. Tea calms you down, thanks to its amino acid theanine, which alters brain chemistry 20 minutes after it is consumed, creating a feeling of calm. Plus, the warm tea also soothes you. Research also shows that honey creates a more restorative sleep by contributing to the release of melatonin, the hormone required for recovery and rebuilding of body tissues during rest. A good night’s sleep can help improve your mood the next day.
Give these foods a try, and I will see you in the gym!
