Guest post: Super Foods to Beat the Winter Blues

We've had a couple of days of sunshine, but I still feel wiped out. After this mild-seasoned winter, I've realized that the lack of light has a profound effect on my body. Good thing I have smart friends! This guest post comes courtesy of Diana Visocchi, a talented and wise Naturopathic Doctor whom I know personally. Please see her helpful tips below.

We have all heard the expression “You are what You Eat”. As a Naturopathic Doctor, I hope that you believe it because it’s true!

Living in Toronto under dark winter skies, on slush-lined streets tends to affect our mental state of mind. We tend to spend most of our time indoors, watching movies and eating more than usual.

Why not capitalize on this and stock our fridge with foods that can increase our energy and mood? Next time you’re at the grocery store, make sure these 5 items are in your cart.

Super Food # One: Sesame Seeds

Sesame seeds contain tryptophan, an essential amino acid (only available through diet) necessary for the production of serotonin. Serotonin is a neurotransmitter that helps regulate our mood and behaviour. High levels of serotonin can promote relaxation, calm the brain and relieve tension. Other sources of tryptophan include egg whites, raw soy beans, oats and turkey.

Super Food # Two: Spinach

This super food is packed full of folate, a B vitamin necessary for cellular function and development. Low levels of folate will disrupt the production of red blood cells; this can lead to anemia and therefore, feeling fatigued. In addition, numerous have shown that low folate is associated with feelings of melancholy and depression. Other sources include asparagus, turnip greens and peas.

Super Food # Three: Salmon

Salmon is an excellent source of Vitamin D. To ensure adequate amounts of this vitamin, you need to be outside during peak sun, with your hands and face exposed for at least 15 minutes. How many of us do that during the winter? Not many. Low Vitamin D status has been linked to SAD (Seasonal Affective Disorder); however it has also been linked to impaired immunity. So to avoid getting sick this winter, ensure you are consuming foods high in Vitamin D and supplement if necessary.

*Note* Supplementation of any vitamin or mineral should be discussed with a health care practitioner. Taking too much can be harmful to your health.

Super Food # Four: Barley

Barley is high in soluble fibre which helps to even out blood sugar levels by slowing down the absorption of sugar. Instead of blaming our grumpiness on low blood sugar (which is in fact true), try incorporating more fibre into your diet. Other sources include beans, peas, strawberries and apples.

Super Food # Five: Avocado

This fruit (yes it’s a fruit) contains monounsaturated and polyunsaturated fats – the healthy fats. Our brain and entire nervous system depend on fats to function. It has been shown that diets low in fat lead to anxiety, depression and frustration.

Now I know the title implies a focus on foods; however, I must mention exercise because it’s derived benefits are countless! Exercise increases serotonin levels, relieves stress, creates a healthy body image and improves sleep... need I keep going?

Try to incorporate exercise into your daily routine. Walk to work if possible. Always choose the stairs instead of the elevator. Switch out your desk chair for a stability ball. Leave you office during lunch and go for a brisk walk. These small changes add up and can affect your health and therefore, your mood.

I hope that tonight’s mood boosting dinner will include a piece of salmon, side of barley and a spinach salad with diced avocado, sprinkled with sesame seeds. Yum!

Bottom line: To avoid feeling blah this winter, eat a healthy balanced diet and get active. It’s that simple.

For more information on how you can improve your health, please visit: www.dianavisocchind.com