PA Homeopathy - Dr. Bernardo A. Merizalde

PA Homeopathy Blog

Nov 11, 2015

Choose the right foods to fight seasonal depression

Fewer hours of daylight can contribute to winter or seasonal depression. Fight back with wise food choices.pumpkins

Fall and winter holidays here in the United States are the perfect time to fill up on foods that fight seasonal depression.

Almonds, cashews, and pumpkin seeds
Contain magnesium, which is necessary to boost serotonin levels and improve your mood
Cold water fish like salmon, walnuts
Are rich in omega 3, which helps your brain function better and regulates serotonin and insulin levels that affect moods
Complex carbohydrates like plain oatmeal, fruits, vegetables, whole grains
Boost serotonin levels and prevent spikes in blood glucose levels that can leave you feeling angry and hungry
Include B vitamins, which affect how well you sleep
Overflowing with vitamins and holiday cheer to boost your mood
Raw vegetables
Provide folic acid, which combats depression
Full of tryptophan, which boosts serotonin levels and promotes good sleep

• All the “pumpkin” wannabes—lattes, marshmallows, Oreos, syrup, etc.
• Caffeine
• Simple carbohydrates like white bread, white pasta, white rice
• Sugar and sweets

So what might you choose to fight seasonal depression this holiday season?
• Unleash your creative genius and experiment with creating healthy appetizers,  snacks, and meals with the foods in the list above
• Have eggs or plain oatmeal for breakfast instead of pastries and coffee
• Snack on nuts or pumpkins seeds instead of cookies, ice cream, and pie
• Try raw vegetables, whole grain crackers, and salmon dip (pureed cooked salmon and roasted vegetables)
• Warm up with pumpkin soup
• Roast a turkey and enjoy it in multiple ways: finger food, lettuce wraps, sandwiches, soups, stir-fry dishes
• Serve fruit for snacks and dessert
• If your holiday is not complete without pie, try a crustless, sugar-free (sweetened with banana or applesauce) pumpkin pie made in muffin cups
• Remember to be physically active and exercise
• If necessary, use a sunlamp to compensate for the loss of daylight

If wise food choices and actions still do not improve your mood, read more about treating winter depression (SAD) here.

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