Experts Say Eat These 5 Foods to Fight Seasonal Depression

As the days get colder and darker, nearly 10 million Americans are bracing for experience seasonal depression,

This burden is even worse for women, and they are four times more likely than men to be diagnosed with a common and related condition called seasonal affective disorder.

Seasonal affective disorder, also known as SAD, occurs with changes in the seasons. It changes people’s mood and energy.

“People who suffer from SAD may have difficulty waking up in the morning, they may have less energy, their appetite may increase,” said Sanford Auerbach, MD, associate professor at Boston Medical Center. Explained,

But according to experts, eating certain foods — many of which are staples of the Mediterranean diet — may help combat these and other SAD symptoms, as well as other forms of seasonal depression.

Psychologist Susan Albers says, “The food we eat affects not only our mood, but also our sleep patterns and our energy levels.” told the Cleveland Clinic“And that can affect us throughout the day.”

dark chocolate

There is some serious science behind the positive effects of antioxidant-rich dark chocolate.

Besides being sweet and rich, it contains plant chemicals called polyphenols that may help reduce stress.

“Polyphenols also reduce cortisol, which is a stress hormone,” explains registered dietitian Devon Peart. clinic,

One Study Researchers in South Korea found that dark chocolate works to reduce negative emotions by changing the composition of bacteria in the intestines.

research also determined People who ate a few pieces of 85 percent dark chocolate each day had better overall mood than those who ate less chocolate or no chocolate at all.

blueberries

This superfood contains the same antioxidants as chocolate and may also reduce symptoms of depression.

“Wild blueberries contain flavonoids — antioxidants that promote blood flow to the part of the brain that regulates emotions — which may reduce symptoms of depression,” says registered dietitian Maggie Moon. real simple,

Blueberries, raspberries and strawberries may also inhibit cortisol secretion, according to Illinois Department of Central Management Services,

And British researchers found Consuming one and a half cups of the sweet, blue fruit may help children and young adults avoid bad moods.

salmon

Fatty fish like salmon contain omega-3 fatty acids that are responsible for the production of mood-enhancing hormones dopamine and serotonin.

Salmon also contains vitamin D, which the body normally gets from sun exposure and also plays a role. Most Americans don’t get enough, according to Researchers at Oregon State University.

Vitamin D “helps nerve cells retain serotonin, so they can actually be used instead of being released through inflammation,” said Dr. Brad Berg, MD, pediatric medical director at Baylor Scott & White in Round Rock. KVUE,

Most adults should eat twice a week to get the benefits, Mayo Clinic says,

Walnut

All nuts contain magnesiumwhich is an essential mineral Research It has been shown to help calm anxiety.

“In some ways, magnesium may mimic some of our anxiety medications,” explains psychiatrist Joseph Osterman. clinic,

But walnuts also contain omega-3s – and they have more of them than salmon. According to , they contain 2.5 grams per ounce Site for California Walnuts,

Research Eating walnuts has been shown to improve mood and relieve stress in college kids.

spinach

This is another reason to include spinach in your daily diet.

Heart-healthy greens also contain magnesium. 78 mg in half cup Of cooked spinach.

But spinach also contains the amino acid tryptophan and folate, an essential B vitamin. Both help release serotonin, according to Western Michigan University,

“These nutrients may help promote feelings of calm, reduce anxiety, and deal with stress,” the university explains.