In autumn, the risk of seasonal gloom can be reduced and mood can be lifted by updating the diet. It is important to include foods that support the production of "happiness hormones" and neurotransmitters necessary for stable emotional well-being: serotonin, dopamine, and endorphins. This was reported by dietitian and nutritionist Irina Pisarjeva.
The main "motivational" stabilizer is serotonin, the synthesis of which directly depends on nutrition, as it is formed from the amino acid tryptophan. Sources of tryptophan can include chicken breast, turkey, and fatty fish: salmon, herring, mackerel, the specialist explained.
"Fish also contains Omega-3 fatty acids, which help with depressive states. Tryptophan is also found in eggs, especially in the yolk, nuts and seeds, hard cheeses, cottage cheese, and legumes," the doctor listed.
It is important to supplement the diet with healthy carbohydrates, which come from whole grain cereals. B vitamins and magnesium are also necessary, which are found in leafy green vegetables, spinach, broccoli, cauliflower, avocados, and dark chocolate.
Fermented products should also be included in the diet: dairy products, yogurts, sauerkraut, Pisarjeva added. According to her, seasonal blues are often associated with a deficiency of vitamin D, but it is not advisable to take it without testing. In case of deficiency, liver and fatty fish are beneficial.
The dietitian also recommended excluding foods that can provoke "emotional swings" during the change of seasons. These include fast food, trans fats, sweets, excess caffeine, and alcohol, which can act as a depressant on its own.
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