Culture & Lifestyle / Recipes To Banish Winter Blues

Recipes To Banish Winter Blues

Culture & Lifestyle Jan 30, 2015

by Maresah Dharmoo

Banish Those Blues With Healthy Food Options

Frigid temperatures and mountains of snow are part of winter, but so is depression. Winter depression, also called seasonal affective disorder (SAD), affects millions of people in North America.

Common signs and symptoms of winter depression include:

general exhaustion and sadness
a larger appetite, with a particular desire to consume more sweets and starchy foods
increased weight
sleeping too much and having difficulty waking up
a general reduction in productivity
a reduction in desire to socially engage with others

A great way to combat winter depression is with the right nutrients throughout your day.

Breakfast

photo/balancewines.files.wordpress.com

healthline.com outlines depression-fighting foods as:

berries reduce stress by helping your brain to cope with depression
bananas combat depression as they contain tryptophan
omega-3 fatty acids reduce depression; a good source of this nutrient is flax seeds
vitamin D is important in improving moods, and sources like dairy can be extremely beneficial
yogurt tends to contain probiotics, and these have been linked to improving mood

Here's a smoothie recipe to help you incorporate them all into your diet easily.

Ingredients

½ cup fresh blueberries
½ cup fresh strawberries
½ cup fresh raspberries
1 banana
12–14 oz of dairy or non-dairy milk
1 tsp flaxseed oil
¼ cup yogurt
1 tsp honey for added sweetness
¼ tsp cinnamon

Directions:

Combine all ingredients in a blender for a fast and nutritious winter breakfast.

Lunch and Dinner

vitamin B12 from fish like salmon is an effective way to help reduce depression
turmeric, the South Asian spice, has been noted to be a powerful antidepressant
ginger, another famed South Asian ingredient has also been proven to be an effective way to combat depression

photo/marthastewart.com

Check out this South Asian–inspired salmon recipe by Martha Stewart, which contains all of the depression-fighting foods I mentioned above.

Pair this delicious salmon with some brown rice, a whole grain that reduces depression. Add a salad containing some dark leafy greens like spinach, which contain folic acid, a potent depression fighter. Finish the salad off with some cherry tomatoes and 2–3 teaspoons of balsamic vinegar and 1 teaspoon of olive oil as a quick and delicious dressing.

Incorporating these foods and recipes into your regular winter diet is a great way to improve your winter mood.

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Sources: Healthline.com, Dailymail.co.uk, Prevention.com, MarthaStewart.com, EveryDayHealth.com, Livestrong.com}}

Maresah Dharmoo

Author

Maresah (@sah_mare) our guest tech expert is a University of Toronto graduate with a double major in Political Science and English. She has an ever-present passion for journalism and she loves staying updated on all things tech. Maresah also loves karate, reading, running and sight-seeing. Check her...

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