Rain Rain go away !! Suffering from winter blues ?

With Vancouver logging the 4th wettest January since 1937 its probably safe to say some if not most of us are feeling a little blue. I know I always hit a wall every January I feel the effects of seasonal depression try and creep in, part of living with depression is recognizing shifts and changes in my mood or negative behaviours before I feel like I cant manage the symptoms on my own. For me personally I prefer not to use medication anymore ( yes I have in the past ) and as someone who educates others on nutrition , how can we ignore the connection of brain/mood health and proper nutrition. What we eat and drink directly influences the brains function .. Coffee is a great example lol. Most doctors and Psychiatrists are getting on board with the role of nutrition and mental health. I completely believe that there is a time and a place for medications and sometimes they are necessary but I strongly feel it they should be used in conjunction with proper nutrition along with looking at certain lifestyle factors. Daily activity in the form of exercise or just getting out for a walk for at least 30 min each day is very beneficial and taking inventory of your surroundings .. do you work in an office with no windows ? Do you leave for work when its dark out and get home when its already dark if so light therapy is an option. Spend time with friends and loved ones who make you feel good, humans thrive on human connection. The catch with deciding to go a more holistic route is … it takes a little bit more time and investigation to figure out they ‘key’ to our personal battle with mood disorder. Since we all have different biological makeups and pasts usually we may need some blood work done and some self awareness to help pin point what we PERSONALLY need in order to help manage our mental health. Its like finding all the pieces of the puzzle and putting them together. More research is starting so show that the digestive system is a major player in our moods, 90% of our serotonin is made in our gut , so if we are lacking certain nutrients or having gut related issues that are hindering our absorption of certain nutrients it can and will affect our moods. Of course there are times when feeling depressed is expected and we need to go through the process like grieving or the a major lifestyle shift. But if you find yourself going through “bouts’ of depression Ive listed some key nutrients that might be lacking in your diet due to multiple reasons.

Vitamin D – we simply don’t get enough of this vitamin, especially in Canada from mid-October till mid-April. The brain loves vitamin D and have loads of vitamin D receptors just waiting for their payload. Vitamin D deficiency has not only been linked to SAD , but also anxiety, and dementia as well. Generally Supplementation is the only viable option to raise vitamin D levels since natural food sources are slim. Newer research suggests that Vit D supplements taken for 12 weeks can reverse a depressed mood. Food sources are fatty fish like salmon, sardines, mackerel, herring and trout and eggs to a lesser extent.

Omega-3 fats – the omega-3 fat DHA is critical for brain cell structure. If the diet doesn’t have enough of it, other fats have to take its place. If it’s trans fat ( deep fried foods for example ) , that spells trouble. Trans fat increases inflammation and this increases the risk for depression. Omega-3 fat EPA , reduces inflammation which is why research supports the role of omega-3 fats in improving symptoms of depression. Food sources are fatty fish, omega-3 fortified eggs and supplements

Magnesium – Most of us only get about half of the recommended amount of magnesium in our diets. Magnesium is needed to activate the enzymes needed for serotonin, dopamine and norepinephrine production. Good food sources include nuts & seeds, dark green vegetables, whole grains, bran and dark chocolate. Most people who are deficient in this mineral need to supplement to meet their minimum daily requirement. Supplements will also help increase magnesium intake that moves people with depression into that functionally optimal range where depression can be improved versus just avoiding a magnesium deficiency.

B-complex – typically includes about 11 B vitamins all of which are involved in neurotransmitter production and function. A classic B12 deficiency symptom is depression. Other important B vitamins for mental health include B1, B6, B3, and folate. Folate, along with B12 and B6 help to lower levels of homocysteine, a by-product of protein metabolism. Elevated levels of homocysteine increase the risk for depression. In order for dietary folate to be effective, it needs to be converted to its active form 5-MTHR however about 66% of the population don’t do this effectively. Vegans who suffer from mood disorders should consider supplementing with B12 since B12 is found in meat products and most other sources are “fortified sources “ B vitamins are found in whole grains, nuts & seeds, dark green vegetables . B12 is found in Meat.

Iron – iron deficiency is more common in women than men due to losses via menstruation. The most common form of anemia is iron deficiency and it’s symptoms are similar to depression: fatigue, irritability, apathy, brain fog, lack of motivation & appetite. Good food sources are beef, pork, lamb, dark meat chicken, eggs, liver, oysters and white beans. Eating vitamin C-rich foods along with iron-rich foods helps to increase the absorption of iron. Supplementation of Iron should be only recommended after a blood test confirms anemia caused by low iron.

Zinc – the medical journal Biological Psychiatry study found that zinc deficiency mediated depression can be effectively reversed with supplementation. Zinc is involved in over 250 separate biochemical pathways, or reactions, that support just about every function needed for best health, not the least of which is a strong immune system and mental well-being. Zinc is critical for neurotransmitter production and function. It is also needed for healthy digestion and as I mentioned a strong immune system, most of which is found in the digestive tract. A

healthy digestive tract = optimal mental health since 90% of serotonin and 50% of dopamine is produced in the small intestines. Best food sources include oysters, crab, beef, lamb, pork, dark meat, chicken, legumes and cashews.