Beat Winter Blues with Nutrition

Oh no, it’s that time of year again, the days are getting shorter!  By time we sit down for dinner at 5pm the sky is dark, the temprature has dropped and it wont be long before the scarf and gloves are back on.  No wonder a lot of people suffer from the winter blues.

I don’t know about you but as soon as our daytimes become shorter, i really don’t have much motivation to do much of anything apart from stay in and keep warm on the sofa.  There are however things we can all do help us beat those winter blues.

Photo by Hayeon Yun on Unsplash

Quit Sugar

Sugar is the cause of many, many health concerns, so if there is every a good time to quit, it’s the winter.

Steer clear of a diet that contains a lot of starchy carbs, white flour and sugar. These can cause inflammation, blood sugar spikes and low energy.

Beat the blues by providing your body with the nutrients it needs to stay strong and healthy. Plan ahead and pack your cupboards and fridge with uplifting foods this winter.

Foods to Help Conquer Winter Blues

• Fatty Fish and lean Meats– Salmon, tuna and Mackerel is rich in vitamin D and omega fatty acids. It’s also protein. If you don’t like fish, eat chicken, turkey and plenty of nuts and seeds.
• Lentils and legumes – Lentils are rich in folate. They also have a number of B vitamins which help you manage stress
• Dark leafy greens like spinach and kale – Dark leafy greens contain a multitude of vitamins. They’re also a good source of fiber. Try to include at least one serving of dark leafy greens every day.
• Water – Drink plenty of water, stay hydrated to help keep your fatique and keep snacking at bay.

Vitamins and Nutrients to Look For

Choose foods that have a high nutrient content,  choose foods that contain:

• Vitamin D – Vitamin D has been shown to prevent and reduce depression in some individuals. A deficiency in this vitamin is also linked to a number of illnesses and conditions including diabetes.
• Vitamin B – the vitamin B complex helps your body manage stress optimally. It also boosts your immune system.
• Folate – Folic acid helps regulate your blood flow. It also assists with sleep. Better sleep means a better ability to manage stress and control emotions. It means better physical and mental health.
• Omega Fatty Acids – Fatty acids reduce inflammation in your body and your brain. Studies have shown that people who experience winter depression are often low in omega fatty acids.
• Protein – Protein helps keep your blood sugar levels even. This means consistent energy throughout the day. Try to eat protein at every meal.

So, keep those winter blues at bay and get those nutritious foods in.  But remember that there are other things you can also do  to beat winter blues.

• Keep moving.  Exercise plays a huge part in our mood and mental well being.  It may be cold but keep your exercise routine going, you’ll feel a million times better for it.
• Get some sunshine.  Get outside as much as possible and grab that natural vitamin D in when you can, the fresh air itself will work wonders.
• Essential oils.  We are currently using a range of essential oils in our house at the moment and they are having a great uplifting effect, we use citrus and spice oils provide a boost to your mood.

So take control and enjoy the winter months.

Keith