Battling the Blues
For most of my life, like clockwork, I fell into case of the blues in winter. We call this Seasonal Affective Disorder, or Seasonal Depression.
Now that I have an awareness of this yearly cycle, I do a lot of little things to keep me blue- free in Wintertime.
Here are the symptoms of Seasonal Depression:
Low energy or fatigue
Changes in appetite (often craving carbohydrates)
Weight gain
Difficulty concentrating
Social withdrawal or isolation
Oversleeping (hypersomnia)
Feelings of hopelessness, guilt, or worthlessness
Food can GREATLY affect feelings and mood. People having issues around food relating to depression will benefit from cutting out processed foods.
How does processed food affect mood?
DYES-
Researchers have indicated that artificial dyes cause neurotransmitter disruption. This means that they interfere with the chemical signaling of the brain to affect mood and attention span. It is believed that artificial food dyes may contribute to inflammation, which has been linked to changes in behavior and mood.
Transfats / Hydrogenated Oils-
The process of hydrogenating involves adding hydrogen molecules to food in order to alter the texture. These fats are proven to trigger linked to stress and anxiety symptoms that you may be overlooking – plus, it may be negatively impacting your memory.
SUGAR-
Eating sugary foods causes rapid blood sugar spikes, followed by crashes. These crashes can lead to fatigue, irritability, and mood swings, which may worsen depressive symptoms.
Chronic Inflammation:
High sugar intake contributes to chronic inflammation in the body.
Inflammation is linked to the development and severity of depression.
Impact on Brain Function:
Excess sugar can impair the brain’s ability to adapt and form new connections, potentially exacerbating depressive symptoms.
Gut-Brain Connection:
High sugar diets can disrupt the gut microbiome by feeding harmful bacteria, leading to gut dysbiosis.
A healthy gut is crucial for producing serotonin, the "feel-good" hormone, which plays a key role in regulating mood.
Alcohol is Made from Sugar:
Alcohol disrupts neurotransmitters like serotonin and dopamine, which regulate mood. Chronic drinking can lead to lower serotonin levels, worsening depression.
Alcohol interferes with sleep quality, particularly REM sleep. Poor sleep is strongly linked to increased feelings of depression and anxiety.
Stay tuned next week for my favorite Hacks with food on your mental health!
Want a Deeper Dive? Here are some great links:
https://youtube.com/shorts/0AsFEzKYsTI?si=LNHsdZghIZsw4fNw
https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
https://pubmed.ncbi.nlm.nih.gov/3591996/
Looking to shift your mental health? A few little tweaks can make a BIG difference in a short time. Let’s get started!
Schedule time with me here:
https://calendly.com/angiesrealfood
Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.
