01:32 PM
Sunday, November 27, 2022
I wrote – Omnia Qalawun
Some people experience emotional upheaval and seasonal fluctuations during these times and between changes in seasons, and adopting healthy habits, including eating a healthy lifestyle, helps protect against an increased risk of seasonal depression.
In the next report, The Consulto reviews 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 who live in cold weather, which leads to symptoms of mood swings, and vitamin D deficiency has been associated with an increased risk of depression and seasonal affective disorders, so nutritionists recommend getting 600 micrograms per day of vitamin D, Via natural sources highlighted by foods fortified with Vitamin D:
Cow’s milk.
Fatty fish like salmon.
– eggs.
Exposure to sunlight daily.
Also read: Annoying symptoms accompany seasonal depression..your comprehensive guide to overcoming it
2- Eat protein
Protein is one of the substances and nutrients that increase the chances of the body feeling satisfied, as a result of pushing the body to produce serotonin and dopamine. Eating protein with meals also helps maintain energy levels, which prevents low blood sugar that leads to mood swings. Nutrition experts recommend By eating 20 grams of protein per meal, by following the following diet:
-Breakfast
Eggs and Greek yogurt with cereal or toast.
-lunch
Have beans and chicken in your salad.
-Dinner
Eat chicken or shrimp in pasta.
You may be interested: Don’t Ignore It – 7 Symptoms That Tell You You Have Winter Depression
3- Eat leafy vegetables
Leafy green vegetables are an important dietary source of folic acid, which doctors have noted that low levels of folic acid cause depression, since folic acid deficiency causes a decreased metabolism of neurotransmitters that are very important for mood, including serotonin, dopamine, and norepinephrine. You can get folic acid from the following foods:
– spinach.
– turnip.
Green turnip.
– Beans.
-orange.
– asparagus.
– avocado.
– broccoli.
You may also be interested: Washing leafy vegetables.. 5 tips to ensure they are clean
4- Eat foods rich in fiber
Dietary fiber helps to control the feeling of hunger for a long time, in addition to contributing to the stability of blood sugar levels and thus high energy levels. Low body energy can lead to fatigue and exhaustion, which increases the chances of you feeling psychological discomfort.
5- Reducing sugars
Eating sugary foods leads to a sudden rise in blood sugar levels, which increases the body’s energy, but this energy soon decreases very quickly, causing a feeling of lethargy and malaise, as the American Journal found. for psychiatry People who eat foods rich in sugar and processed foods suffer from symptoms of depression.
Also read: Say goodbye to mood swings.. 7 foods that make you happy