Monday, January 05, 2015
Five mood-boosting habits for the post-holiday slump
I absolutely love the holidays. Parties, presents, good food and time spent with family can make those first chilly days of winter feel like some of the warmest.
But on Jan. 2, it’s all over. That winter wonderland of which we sang so fondly begins to look more like a wasteland, and we’re left facing months of dismal weather with nothing to look forward to until the spring thaw.
Many of us feel these post-holiday doldrums, and I am often asked at this time of year if there are any foods that can positively affect mood. While there aren’t any specific foods that have been proven to boost a bad mood, there are certainly some health habits that foster good feelings.
Eat at least five servings daily of a variety of whole fruits and vegetables. Fruits and vegetables provide a myriad of vitamins and minerals in addition to important phyto-chemicals that can improve health in many ways. Many of these nutrients (especially B vitamins like folate) nourish the brain and allow it to produce the neurotransmitters that regulate our moods. So eat your spinach with a smile!
Choose your carbs wisely. Processed carbohydrates and sugars might make you feel good for a little while, but once the initial rush is over you know the crash is coming. And when we crash, what do we often do? Look for another fix with more sugar or caffeine! Get off the emotional rollercoaster by choosing fruits, vegetables, beans, nuts and whole grain foods which will help to stabilize your blood sugar.
Get your omega-3’s. Studies have shown an association between these essential healthy fats and our moods. You can be sure you are getting what you need by eating cold-water fish such as salmon, herring, mackerel or halibut two or more times per week and by including a variety of nuts and seeds in your daily routine.
Get your vitamin D. Because vitamin D is produced in our skin when we are exposed to sunlight, it should come as no surprise that many of us are depleted of this mood-enhancing nutrient during the shortest days of the year. Luckily, if you’re eating the aforementioned fish for their omega-3’s, you’re also getting a healthy dose of vitamin D. How convenient! Some other sources of vitamin D include fortified whole grain cereals and dairy products and certain types of mushrooms, such as portabellas.
Get outside for some exercise whenever you can. We have an innate need as humans to be outside breathing fresh air and basking in sunlight. It balances and invigorates us. And research has shown time and again that physical activity positively impacts our psychological health in many ways. So even though you might feel like hibernating, bundle up and brave the chill for just 10 to 15 minutes a day to take a brisk walk. You’ll be amazed at how energized you feel!
Jennifer Fetterley is a registered dietitian for the Backus Health System and Thames Valley Council for Community Action. This advice should not replace the advice of your personal healthcare provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Ms. Fetterley or any of the Healthy Living columnists at firstname.lastname@example.org.