By: Kara Fragale, Nutritionist, Board Certified Holistic
Nutritionist, Fitness Expert, and Chef.
The joys and chaos of the holidays will be over soon. New Year
resolutions will then be made, and most people take the month of
January to make positive changes in their lives. It is also cold, gray, and
to some, depressing. Ever wonder why you can feel at a mental low in
January? It is a thing! It is called Seasonal depression or seasonal
affective disorder (SAD). It is a type of depression caused by the
change in season.
Because the weather is freezing, we tend to stay inside more, and it
gets dark so early, seasonal depression can impact your daily life on
how you feel and think. Symptoms of SAD are having anxiety more
than usual, craving carbohydrates and gaining weight, extreme
fatigue, feelings of hopelessness, trouble concentrating or brain fog,
being irritated more often, having trouble sleeping, loss of interest in
activities, and the feeling that your limbs weigh a ton.
What causes this winter depression? Less sunlight can lead to several
changes in the body. Your sleep, mood, and hormones are affected as
the season changes. We get less Vitamin D because there is less sun.
We need vitamin D to help absorb calcium and phosphorus, which we
need for bone development, our immune system, and our moods. Sunlight also regulates serotonin. This brain chemical is what gives us the sense of happiness. In January, serotonin levels can fall, leading to depression. Vitamin D deficiency will lead to the serotonin level
dropping further and pushing you into fatigue and “feeling blue.”
Another contributor to winter depression is melatonin levels.
Melatonin is a chemical that affects your sleep patterns and mood.
The lack of sunlight may stimulate an overproduction of melatonin in
some people. You would start to feel more sluggish and sleepier
during the winter. Another factor in the winter blues is our biological
clock shifts. This internal clock regulates your mood, sleep, and
hormones. When it shifts, you are out of step with the daily schedule
you have used since spring, and it can be hard to adjust to changes in
daylight length.
So now what? Let’s talk about foods that can help. Omega-3 fatty
acids have been known for their health benefits, including influencing
your mood. People with higher levels of Omega-3 tend to experience
less symptoms of depression.
Stress aggravates depression symptoms and exhausts your body.
During stressful times, cortisol heads toward your hippocampus,
(major part of the brain that provides emotional responses), making
anxiety worse. Blueberries, strawberries, pomegranates and
raspberries may help prevent the release of cortisol, helping to
combat stress when it hits.
Folic acid and B12, when low, are associated with depression. B12 is
found in beef, clams, oysters, crab, wild salmon, eggs, cottage cheese,
yogurt and milk. Sources of folic acid are sunflower seeds, pistachios,
oranges and oatmeal. Foods with vitamin D include milk, egg yolks,
mushrooms and fish.
What is the bottom line? If you start to feel more anxious than usual
or you are aggravated and depressed, when normally your mood is
stable, know that SAD is a real thing! Your body is trying to tell you it
may need a little help. Try bundling up and going for a walk.
Incorporate some of the foods mentioned above. Open the curtains
on a sunny day, go to the movies, eat healthy carbs and remember
spring is around the corner.