Grab your best notebook and pen, because it’s time to draw up the shopping list!
With the change of season, lower temperatures and less sunshine, many people experience seasonal affective disorder (SAD).
This form of depression is thought to be triggered by seasonal variations, with symptoms generally worsening in autumn, reaching their peak during the winter months.
Symptoms of SAD include despair, loss of concentration, social withdrawal and fatigue.
Of course, drug treatments, combined with therapy and physical activity, are all ways of combating this condition.
However, diet also plays a crucial role in the fight against SAD. So here are 5 foods to add to your running caddy!
Salmon
In addition to its high omega-3 content, salmon is an excellent source of lean protein. While prime rib is undoubtedly delicious, its high saturated fat content isn’t necessarily good for your mood or your body!
Lean proteins, on the other hand, contain numerous amino acids that can have a positive impact on your mood. The lean protein in salmon is also an excellent source of energy, which you’ll need to fight fatigue.
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The nuts
Walnuts are rich in omega-3 fatty acids, recognized for their health benefits, including their influence on mood. A University of Pittsburgh study showed that individuals with high levels of omega-3 fatty acids were less likely to experience moderate or mild symptoms of depression .
In addition to walnuts, salmon and flaxseed are also excellent sources of omega-3 fatty acids.
The oranges
Fancy a delicious fresh orange juice in the morning? Don’t deprive yourself!
In addition to its pleasantly sweet taste, oranges are a source of folic acid, which has a direct impact on your mood! In fact, it seems that the body uses folic acid to produce serotonin, a neurotransmitter that influences mood.
Leafy green vegetables, oatmeal, sunflower seeds, fortified cereals, lentils and soy are also rich in folic acid.
Dark chocolate
Chocolate has always been a tasty and effective remedy for difficult times. However, a Milka bar or chocolate ice cream is not the best option!
According to a study cited by Healthline, regular consumption of dark chocolate is associated with a significant improvement in mood, thanks to its high content of polyphenols, a type of antioxidant.
So, a word of advice: when you’re feeling down, don’t hesitate to reach for the bar of chocolate with the highest cocoa content you can find in your cupboard.
Bananas
In addition to tryptophan, bananas contain carbohydrates from natural sugars and potassium, which help fuel the brain .
Magnesium, also present in the fruit, can improve sleep and reduce anxiety, two symptoms of depression.
Turkey is also rich in tryptophan, so don’t hesitate to treat yourself this holiday season. What’s more, poultry also contains melatonin.
Combined, these calming and relaxing chemicals are excellent natural ways to help your body cope with stressful situations.