Gray weather, diet and mood

1) Eat at regular times

Avoid feeling hungry and experiencing the associated symptoms: fatigue, irritability, weakness, poor concentration, tremors, and even depressed mood. The body expresses its lack of glucose (its fuel) in the blood by signaling hunger after a period of 3 to 4 hours in general. This period varies depending on the person and the type of previous meal consumed.

What can you do to prevent this? Eat at regular times, three meals a day, and snack if you feel hungry between meals. Make sure you have a source of carbohydrates (containing glucose) at every meal and snack: fruits, grain products, milk and alternatives, and starchy vegetables such as potatoes, carrots, and corn.

2) Pay attention to the quality of your diet

In most cases, nutritional benefits are not expressed by a single targeted nutrient, but by a person's overall diet. Some foods contain more than one targeted nutrient, and sometimes this can be the result of a synergistic effect between several nutrients. A high-quality diet can reduce the risk of developing depressive symptoms related to a lack of light. Here, it's about consuming minimally or unprocessed and fresh foods. Finding sufficient portions of each of the groups in Canada's Food Guide in your day: grain products, fruits and vegetables, milk and alternatives, and meat and alternatives. The Mediterranean diet has proven its worth: a cohort study conducted in Spain among 10 adults showed that adhering to this diet reduced the risk of developing depression by up to 000%.

3) Choose foods containing vitamin D

Vitamin D needs are generally met through the sun's UVB rays. Unfortunately, between October and April, it's highly likely that the amount absorbed will be insufficient, given the shorter periods of sunshine and the suboptimal angle of the sun's rays. To counter this winter-related consequence, include sources of vitamin D in your diet daily: oily fish, milk, or soy beverages fortified with vitamin D (the majority are fortified). This will ensure your body has enough of it and thus ensures its well-known roles: bone health, cardioprotection, and anti-inflammatory.

4) Eat foods containing protein
Make sure you eat protein with every meal. This will provide you with amino acids, which play a major role in the production of neurotransmitters. These act as messengers that transmit information within the brain and from the brain to the organs in our body. For example, the amino acid tryptophan is the building block of serotonin.

What does serotonin eat in winter? Serotonin is a neurotransmitter that plays an important role in mood, sleep, and appetite control. An imbalance in serotonin secretion can cause depressive symptoms and seasonal affective disorder (SAD), which affects 18% of Canadians. A lack of sunlight directly impacts serotonin secretion.

Other amino acids like tyrosine, phenylalanine, and histidine also play an important role in the brain. They are particularly found in foods that contain high-quality, nutritionally complete proteins: meat, poultry, fish, soy protein, and dairy products. Be sure to supplement your protein with carbohydrates, which will allow better access to amino acids in your brain.

5) B-complex vitamins

B vitamins are involved in the production of neurotransmitters. Their role: to lend a helping hand by facilitating the steps necessary for the transformation of an amino acid into a neurotransmitter. They are found in several types of foods: meat, poultry, fish, dairy products, nuts, whole grains, legumes, nutritional yeast, certain fruits and vegetables such as potatoes, bananas, and many others.

6) Omega-3
Omega-3s play an important role in the brain. Certain mechanisms are likely to prevent and/or improve depressive symptoms since they ensure proper brain cell function. Among other things, their anti-inflammatory properties prevent harmful compounds from damaging cells. Omega-3s facilitate neurotransmission (small messengers) and ensure better function of brain cell membranes. Their beneficial role in mood disorders appears promising. Oily fish (sardines, salmon, mackerel), flax seeds, and walnuts will be featured on your plate.

7) Exercise and sleep
Finally, your brain needs not only a healthy diet to stay in a good mood, but also regular physical activity and sleep. Exercise, choose walking instead of driving, move around, get outside, and play sports with friends. Get enough sleep and take care of yourself by resting and engaging in activities that you enjoy. Why not take the opportunity to warm your heart by sharing good, healthy meals with your family and friends? These are all simple and enjoyable ways to help you keep your spirits up when times get gloomy.

Research and writing by Soren Harnois Leblanc, RD, Nutritionist

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