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What Can a Depressed Person Eat in Winter? 9 Tips

Seasonal affective disorder A type Depression Which is often seen in winter. If you are experiencing winter blues, eat one Food Rich in complex carbohydrates, protein, healthy FatAnd fruits and vegetables can help improve your mood.

9 Tips To Overcome Winter Depression With Food

1. Eat complex sugars

Complex carbohydrates from whole foods can increase the availability of serotonin in your brain, which can boost your winter mood. Examples of complex carbohydrates include:

  • Whole grains
  • Brown rice
  • Togbag in rolling excitement
  • Sweet potatoes
  • Beans
  • Quinoa

2. Eat lean protein

Protein consumption has been associated with higher levels Dopamine And norepinephrine, a brain chemical that plays a role in mood, motivation, alertness, and concentration. These chemicals are made from tyrosine, which is found in protein rich foods such as:

  • Fish:
    • Freshwater fish
    • Saltwater fish
    • Sardines
    • Mackerel
    • Herring
    • Salmon
    • Tuna
  • Lean beef and pork
  • Chicken and turkey skinless white meat
  • Low fat dairy foods (milk, yogurt and cheese)
  • Tofu
  • Nuts
  • Seeds

3. Eat healthy fats

There are also healthy fats such as fish, nuts, and seeds Omega-3 fatty acids. Some studies have shown that eating large amounts of food regularly Omega-3 fatty acids This can reduce the risk Depression.

4. Eat lots of fruits and vegetables

The amount of fruits and vegetables is more Vitamins, MineralsAnd antioxidants, which can fight all colds Depression. These nutrients can have a positive effect on you Mental health:

5. Follow the Mediterranean diet

Studies have shown that Mediterranean food Can help cope with the cold Depression Because Food Emphasizes foods such as fatty fish, nuts, legumes, olive oil and fruits and vegetables. These foods keep you Sugar Dimensions are stable, which can reduce Anxiety And improves mood.

6. Get enough vitamin D.

Some experts believe that the lower levels Vitamin D May increase the risk of depression. Although winter may allow you to get enough Vitamin D From sunlight exposure, you can try to get enough Vitamin D A day off from food if possible.

Good sources of vitamin D include oily fish (such as salmon, sardines, herring and mackerel), red meat, egg yolks, mushrooms and fortified foods. Ask your doctor if Supplementary part Right for you

7. Avoid refined carbohydrates

Refined carbs can be yours Sugar Levels of spikes and drops, which can negatively affect your mood and make you prone to winter depression. Avoid foods made with fine flour such as white bread and baked goods such as cakes and cookies

8. Avoid added sugars

While eating sweets can make you feel instantaneous, they can also cause a sugar crash and make you feel worse than before. Avoid sugar-sweet Drinks And snacks such as:

  • Soda
  • Fruit Drinks
  • Sports drinks
  • Sweet coffee
  • Muffins
  • Pudding

9. Combine carbohydrates and proteins

One of the best ways to deal with winter depression is to combine carbohydrates and protein. Here are some food and breakfast ideas:

  • Whole grain bread with roast turkey and tomato slices
  • Oatmeal with nonfat milk and a chopped banana
  • High-Fiber Cereals and a handful of nuts and dried fruit
  • Whole wheat bread with turkey, chicken or ham sandwich, lettuce and tomatoes
  • Nuts and dried fruit
  • Apples with almond butter
  • Whole wheat bread and peanut butter
  • Fruit and low fat cheese
  • Whole grain tortillas with beans topped with plain Greek yogurt
  • Salmon on a bed of brown rice with fresh lemon juice
  • Quinoa salad with chicken, grapes and nuts

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