By Dr. Michelle Hagel, ND
Yesterday was supposedly ‘Blue Monday’, however I think along with many other Calgarians I felt better than I had in weeks! The sun was shinning, the temperatures were warm, and everyone began emerging from their winter fortresses. On this topic, Saturday I had spoke at the first Ranchlands Wellness Workshop (running every Saturday 2-4 at Ranchlands Community Centre) on Beating the winter blues with your diet.
In January we will average 3 hours and 15 mins of sunlight/day, so here are some tips and explanations as to why the sunlight can have such a huge impact our mood.
What are the symptoms of winter blues? Low mood and motivation, changes in sleeping patters and appetite, lack of energy, irritability and inability to concentrate to name a few…
Vitamin D is produced by our very own bodies when exposed to UV-B rays it will convert into active Vitamin D through several metabolic processes. UV rays cannot penetrate through glass, clothing or sunscreen. A fair skinned individual in the summer months wearing shorts and a short sleeve shirt can create 10,000IU of Vitamin D after spending 10 mins in the sun. The UV-B rays in the winter months however do not have the same impact in Canada, little if any vitamin D is able to be produced. Vitamin D has numerous health benefits including protecting against depression, osteoporosis, heart disease, several cancers, insomnia and autoimmune diseases. In the winter supplementation is your best bet for ensuring you are getting enough of this important vitamin.
Vitamin B specifically B6, folic acid and B12 are protective factors to balance mood, decrease stress and improve energy. Food sources: fish, shellfish, green leafy vegetables, legumes, bananas, poultry, eggs, nuts and potatoes.
Omega-3 fatty acids: the highest concentration of Omega-3’s come from fish. The brain is made of 60% omega 3’s, so they are utilized directly by the brain. It is so beneficial in combating the winter blues, as well as many other conditions. Many studies have shown the benefit in mild-moderate depression often surpassing anti-depressant medications. Food sources: herring, haddock, mackerel, sardines, wild salmon, halibut, flounder, sea weed, flax and chia seed.
Serotonin, our happy neurotransmitter that will maintain healthy sleep and stable moods. When we visually perceive sunlight, the receptors in our eyes will trigger our brains to start producing serotonin! The more time we spend indoors the more serotonin will decline. Majority of serotonin and dopamine are produced in the gut so ensuring that the digestive system is optimal will ensure neurotransmitter production. Food sources: nuts, seeds (pumpkin and squash), tofu, cheese, red meat, chicken, turkey (most people think of tryptophan from turkey making us sleepy but the other chemical pathway creates serotonin), fish, dark, leafy green vegetables, oats, beans, lentils and eggs.
Dopamine is our feel-good neurotransmitter, brings feelings of well-being and pleasure even euphoria. Sunlight also boosts dopamine production which helps us fight low mood and improves energy. Food sources: fish (omega 3’s) and animal products, spirulina, almonds, red beets, avocado, bananas, and chocolate!
Overall a whole foods, well balanced diet with lots of fruits and vegetables to provide antioxidants, minerals and vitamins will help balance your mood and avoid the winter blues.
Exercise prescription Calgary
Exercise, I know this isn’t diet related but still had to include it. Exercise will have immediate mood changes because it releases serotonin, dopamine and endorphins. This will boost mood, relieves stress, builds energy and increase circulation to the brain.
Every day is getting longer and spring is close, so be good to your body through the winter months and beat the winter blues! Call us now so we can help!