Winter blues
set in? You’re not alone. This time of year, shorter days, less sunlight and
heavier foods combine to create a less positive outlook. Eating regularly is
important to keep blood sugar levels stable (no more “Hangry” moments); and
including the top nutrients needed to combat seasonal doldrums such as
omega-3s, complex carbohydrates, vitamin D, B vitamins, protein and iron, are
simple and effective ways to give you that summer smile even on the coldest
winter day. Fill your plates, bowls and cups with these mood-enhancing foods to
feel your best this winter, one delicious bite at a time
BOOST B VITAMINS
WHY?
If you lack
motivation and feel lethargic and a bit low, then B vitamins might be the
issue, as they’re vital links in the chain reaction of energy production. They
also play an essential role in converting nutrients into serotonin, the good
mood neurotransmitter and work in synergy, targeting different areas. For
example, a deficiency in thiamine (vitamin B1) can cause emotional
disturbances, a lack of niacin (vitamin B3) has been directly associated with
depression and low levels of vitamin B12 can lead to low mood, irritability and
poor memory.
WHAT?
Vegetables
are a great source of many of the different B vitamins, but be careful how you
cook them. B vitamins are water soluble, so all the goodness can end up in the
water, if you boil them for too long. Try steaming or steam-frying to maintain
vitamin levels. Vitamin B12 is only found naturally in animal sources, such as
meat, fish or eggs, which is a consideration for vegans. Stress, alcohol and
the oral contraceptive pill can all deplete B vitamins, so you may need to
factor in an extra boost if any of these apply to you
HOW?
Make sure that your 5-a-day is skewed 4:1 in
favour of vegetables if you want to boost B vitamin levels. Wholegrains such as
brown rice are another excellent source. Egg yolk, meat and fish are all good
sources of vitamin B3. Some foods, such as Marmite and certain breakfast cereals
are fortified with vitamin B12 for vegans who prefer not to take supplements.
MAXIMISE MAGNESIUM
WHY?
Feeling
jittery and anxious? Tense, nervous headache? Tight neck and shoulders?
Sluggish bowel? All of these can really impact your mood, so it could be time
to look at your magnesium levels. Magnesium regulates the nervous system and
well as being responsible for muscle contraction and relaxation, so a
deficiency can cause a range of symptoms from migraine (by constricting the
blood vessels in the brain) to constipation by inhibiting peristalsis, the
contraction of muscles that moves stools through the gut. Low levels of
magnesium can also result in anxiety and panic attacks and can inhibit the
production of serotonin.
WHAT?
Leafy green
vegetables, almonds, cashews, pumpkin seeds and pulses are all good sources of
magnesium, as well as whole-grain foods. Another great way to boost your
magnesium levels is to throw a couple of handfuls of Epsom salts (magnesium
sulphate) into the bath, as the magnesium will absorb through the skin relaxing
your muscles and promoting a restful night’s sleep. It’s the perfect way to end
a stressful day.
HOW?
A daily dose
of leafy green vegetables is the way to go, but if you get bored of eating your
greens, you could try juicing spinach, kale or watercress with some apple to
sweeten it, as it’s a good way to rack up the magnesium. A sprinkling of
pumpkin seeds on your breakfast cereal, soup or salad is a smart move, or you
could try a magnesium double-whammy of cashew butter on a brown rice cracker.
NOURISH YOUR
NEUROTRANSMITTERS
WHY?
Serotonin is
not the only neurotransmitter that improves your mood and banishes the blues.
Adrenaline, noradrenalin and dopamine all have the feel-good factor and help to
improve motivation, concentration and memory, as well as contributing to stress
management. Low levels of these neurotransmitters can leave you feeling
lethargic, distracted and de-motivated. The body uses amino acids, found in
protein foods to generate neurotransmitters, so it’s important to make sure
that your diet contains adequate amounts of protein so that all the building
blocks are there.
WHAT?
Good quality
protein should form part of every meal or snack, but many of us tend to save it
for the evening meal, which simply isn’t giving our body enough material to
work with. Good sources of protein include meat, fish, eggs, lentils, chick
peas (houmous), beans, dairy, quinoa, nuts and seeds. Don’t neglect proteins at
breakfast time as it will help to kick-start your brain and make sure that a
quarter of the overall meal at lunch and dinner consists of protein.
HOW?
An egg is a
great way to start the day, but not so practical if you’re rushing off to work.
Try adding a tablespoon of mixed seeds, such as pumpkin, sunflower and flaxseed
to your morning cereal or porridge for a good helping of protein, or have
protein-rich peanut or almond butter with your toast. Make sure your lunchtime
salad or soup includes plenty of lean meat, fish, lentils or beans, so that
you’re not just eating vegetables. Snack on raw almonds or add a generous
dollop of houmous to an oatcake, so that you’re not relying on dinner to be the
only time you eat protein.
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