By Annette Snyder, For The Globe Gazette
It’s a rainy, gray day…feeling blah? The seasonal blues get us all from time to time — some more than others. Did you know that what you eat affects how you feel?
Let’s take a look at some nutrition tidbits that can help combat the cold-weather slump.
Feeling SAD? Seasonal Affective Disorder runs rampant this time of year when sunlight diminishes. Less sunlight means less of a brain chemical called dopamine. Dopamine makes you happy. SAD sufferers may benefit from more carbohydrates, particularly the healthy ones (drop the doughnut). Add in more whole wheat bread, brown rice and dried fruits. All of these offer more fiber — and that can help with swings in blood sugar levels.
Recently, we celebrated Thanksgiving, which for many households means turkey. We’ve all heard of the “turkey coma” after the big meal. Why is that? Turkey contains an amino acid called tryptophan, which increases serotonin levels in the brain. Serotonin is another brain chemical that calms. Bananas, avocados, dried apricots, walnuts, sunflower seeds and pumpkin seeds also have tryptophan.
Perhaps the biggest news in the “food and mood” front is that of omega-3 fatty acids (EPA and DHA). Recent studies, including one that was stopped early because the effects were so obvious, show that omega 3’s give the brain a boost. Omega-3’s restore the fat layer or “cell coating” of brain receptors that receive signals from chemicals like serotonin and dopamine. Low EPA and DHA have been closely linked with depression. DHA in particular is the main part of synaptic membranes, and lack of it can bring on depression. Synapses are where brain chemicals are transmitted, much like a message from cell phone to cell phone. Omega-3’s are basically keeping the signals/reception clear. No staticbetter mood.
Where do we get omega-3’s? Fatty fish are the best source. Salmon, striped bass and mackerel are rich in the compound. However, if you are concerned with mercury levels, look to other sources like shrimp, herring, halibut, flounder, canned tuna and crab. These tend to be lower in mercury. Not a fish fan? Consider omega-3 pills that contain fish oils. Check with your doctor first to make sure it’s safe for you to do so.
Finally, simple actions like drinking enough water, taking a daily multivitamin and eating breakfast can all help lift your spirits. Small, frequent meals with healthy carb sources provide little boosts of energy throughout the day. Refined carbs (white bread, sweets) tend to cause a spike in blood sugar, with a resulting crash (energy gone). Dehydration leads to lack of energy. Drinking excess amounts of alcohol can dry you out — and lower tryptophan in the brain, leading to lower serotonin (the “feel good” chemical) levels.
Get ahead of the game and make some changes now that will help get you through these long days of winter. Have a happy holiday season!