Alter your diet, improve your mood
Seasonal affective disorder (SAD) is a type of depression that’s believed to be caused by the changing seasons. Typically, symptoms begin to worsen around fall and peak during the winter months. Symptoms of SAD are similar to other forms of depression, including feelings of hopelessness, lack of concentration, social withdrawal, and fatigue.
治疗SAD包括药物，谈话治疗，运动和吃健康的饮食。使用我们的情绪提升食谱和餐具想法，帮助您与叉子休息。
Besides being high in omega-3s, salmon is a great source of lean proteins. While a richly marbled rib-eye steak is undoubtedly delicious, the high saturated fat content may not be good for your mood or your body. Lean proteins, however, carry plenty of amino acids, which may positively affect your mood. Lean proteins are also a great source of energy, which is something you’ll need to help beat fatigue.
Learn more about foods that beat fatigue.
ω-3脂肪酸已被称赞为健康益处，包括可能影响您的心情。一项研究University of Pittsburghfound that people with higher levels of omega-3 fatty acids were less likely to experience moderate or mild symptoms of depression.
含有最高水平的ω-3脂肪酸的来源包括亚麻籽，核桃和三文鱼。
If you want to boost your omega intake, try grilled mustard and bourbon-glazed salmon.
压力会加剧抑郁症状并排除你的身体。Blueberries, raspberries, and strawberries may help prevent the release of cortisol, a hormone produced by the adrenal gland. During stressful situations, cortisol heads toward your hippocampus, a major portion of the brain that stores memories, provides emotional responses, and helps with navigation. Keep berries in your bag to combat stress when it hits.
If you start looking at the ingredients of food labels, you’ll notice various forms of sugar. They’ll appear as syrups or words that end in “-ose.”
Sugar may give you a little happy boost at first, butresearch from UCLA表明糖太多糖和太少的ω-3脂肪酸可以在功能上可以在功能上改变你的大脑并减慢它。对大脑作品的研究总是正在进行的研究。但是，远离糖是一个安全的赌注 - 特别是如果你感到沮丧。糖高的崩溃很容易让你感觉比以前更糟糕。
您可以在绿叶蔬菜，燕麦片，向日葵种子，橘子，强化谷物，扁豆，黑眼豌豆和大豆中获得大量叶酸。
像叶酸一样，血液中的低水平维生素B-12与抑郁症有关，但研究人员无法找到为什么的明确证据。
There are lots of tasty ways to fit it into your diet. Food sources of vitamin B-12 include lean beef, clams, oysters, crab, wild salmon, eggs, cottage cheese, yogurt, milk, and fortified cereals.
维生素D被称为“阳光维生素”，因为您的身体可以通过使用胆固醇和吸收自然阳光来制造它。
维生素D的食物来源包括牛奶，蛋黄，蘑菇和有骨骼的鱼。您还可以以补充形式获得维生素D.
Chocolate has always been a tasty and good way to self-medicate through down times. But a Hershey’s bar or pint of chocolate ice cream isn’t the best way to do it.
参与者一项研究每天给予黑巧克力混合饮料一个月。结果表明情绪显着改善，研究人员与高多酚含量相关联。多酚是一种抗氧化剂。
当你感到沮丧时，拿起一个带有最高可可含量的酒吧。
土耳其含有氨基酸色氨酸和褪黑激素，这是镇静和放松的化学品，让您在感恩节晚餐后累了。
进入土耳其平静的力量是一种伟大，自然的方式，可以帮助您的身体通过压力情况。
您可以通过火鸡三明治饮食中的土耳其，但我们建议您尝试这个土耳其饭碗。
像土耳其一样，香蕉含有色氨酸。除此之外，香蕉天然糖和钾的碳水化合物有助于促进您的大脑。镁在香蕉中发现，可能会改善睡眠，减少焦虑 - 令人焦虑的症状。
If you’re looking for something besides a banana, try aPBB冰沙。
Dietary changes should never be a replacement for medication or therapy, but they can supplement your current treatments. Discuss these or any other therapies with your doctor and see which are best for you.