Tag: Nutrition

Mental Health Tips for Coping with Seasonal Depression

The arrival of winter brings with it many emotions, from the joy of the holidays to the anticipation of the first snowfall. However, for many, this season is also shadowed by an underlying battle with their own emotions. The challenge of coping with seasonal depression can cast a pall over the coldest months, making it imperative to understand its nuances and embrace coping strategies.Unmasking Seasonal Gloom and Ways to Cope With It

Seasonal depression, formally recognized as Seasonal Affective Disorder (SAD), is a specific type of depression that waxes and wanes with the changing seasons. Often associated with the colder months, it’s a testament to how our environment, particularly light exposure, intersects with our mental well-being. Globally, it’s estimated that about 5% of the population experiences SAD, with a higher prevalence in regions further from the equator.

Millions of individuals from varied backgrounds and age groups wrestle with this seasonal melancholy year after year.

Symptoms of Seasonal Affective Disorder include:

A persistent feeling of sadness or depression
An increased appetite, often with cravings for carbohydrates
Noticeable weight gain
The desire to oversleep, yet feeling unrefreshed from sleep
Chronic fatigue and low energy levels
Difficulty focusing or making decisions
Withdrawing socially, a kind of “hibernation” from loved ones and activities
Feeling agitated or restless

Woman doing yoga in a room as a way of coping with seasonal depression

Incorporating practices like yoga can be transformative in coping with seasonal depression, blending both mental and physical rejuvenation.

Running, or any other aerobic exercise, oxygenates the brain and releases mood-enhancing chemicals. Meditation, on the other hand, centers the mind, reduces anxiety, and builds resilience.

5. Modify Your Environment

Our surroundings greatly influence our mood. For some, understanding how to get used to the weather here can provide a sense of grounding. Meanwhile, others find that adjusting to a warmer climate by moving to Florida or an entirely different state or country with all year warm climate offers a haven from oppressive winters.

But if relocation isn’t on the cards, fear not. There are various ways to uplift one’s environment: brighten your space with lively colors, add indoor plants to connect with nature, or even introduce warm-toned lights to evoke feelings of coziness and warmth. Soundscapes, like playing nature sounds or uplifting music, can also transport your mind to sunnier places.

6. Explore Light Therapy

For many plagued by SAD, light therapy, or phototherapy, has been a beacon of hope. This involves sitting or working near a specialized lightbox for a designated duration each day. It’s specifically designed to mimic the effects of natural sunlight, combating the lack of adequate sun exposure during the colder months.

When integrating light therapy, ensure the chosen device is clinically approved and emits the right amount of lux. What’s more, coupling this therapy with a consistent morning routine can optimize its benefits.

7. Prioritize Sleep and Nutrition

The connection between the loss of sleep and aggravated symptoms of seasonal depression cannot be overstated. Sleep rejuvenates the mind and body. Ensuring a consistent sleep schedule, embracing relaxation techniques before bedtime, and creating an ideal sleep environment are steps in the right direction.

Woman preparing a healthy meal in the kitchen

Prioritizing sleep and balanced nutrition is paramount, forming a strong foundation for mental well-being during colder months.

Alongside sleep, nutrition plays a pivotal role. Nutrient-rich diets, especially those containing Omega-3 fatty acids and Vitamin D, can alleviate symptoms. Foods like fish, flaxseeds, walnuts, and fortified dairy products should find prominence in one’s winter diet.

Navigating Through Seasonal Shadows

As we wrap up, remember that coping with seasonal depression is a journey. The key is to stay proactive, seek support when needed, and prioritize self-care. While the winter might seem endless, with the right tools and strategies, one can find rays of hope piercing through the seasonal gloom.

Guest article written by Amy Baker

Stuffed Spaghetti Squash Smoky Bison

In Healthy Recipes

Ingredients:

1 small (2 lb) organic spaghetti squash
1 pound grass-fed bison
1 Tbsp. virgin organic coconut oil or tallow
2 organic clove garlic, minced
½ tsp. sea salt
½ tsp. freshly ground black pepper
2 cups organic spinach, chopped
1 Tbsp. fresh rosemary, minced
2 tsp. smoked paprika
2 Tbsp. organic tomato paste
1 tsp. fennel seeds

Directions:

First, cook the spaghetti squash. Preheat oven to 375 F. Wash the spaghetti squash and use a fork to poke several holes in the outside. Place spaghetti squash on a baking sheet and roast 45-50 minutes. The squash is done once you can pierce through the skin easily with a small paring knife. Set aside to cool.

In a large safe non-stick skillet, add the coconut oil and heat over medium heat. Add the garlic and saute 2 minutes to translucent. Add the bison and cook, stirring, for 8-10 minutes. Add the smoked paprika, fennel seeds, salt, pepper and rosemary and continue to cook, stirring occasionally, for another 5 minutes to allow flavors to deepen. Stir in tomato paste, spinach and ¼ cup water. Turn heat to low, cover and simmer to let thicken.

Halve spaghetti squash. Scoop out seeds. Using a fork, scrape out strands of spaghetti squash to make a “nest” of squash noodles. Top with meat mixture and serve.

Garlic Roasted Brussels Sprouts

In Healthy Recipes

Ingredients

1 pound organic Brussels sprouts
2 organic garlic cloves, minced
½ tsp cayenne pepper (optional)
4 tbsp melted organic coconut oil
2 tsp lemon juice
salt to taste

Directions

Preheat oven to 400 F.
Bring a large pot of lightly salted water to a boil, add the Brussels sprouts and cook for two minutes. Drain well and place the Brussels sprouts in a large bowl.
Add the minced garlic, cayenne pepper, and melted coconut oil and gently toss to coat. Transfer the Brussels sprouts to a baking pan and sprinkle with salt. Bake for 15-20 minutes, shaking pan occasionally until sprouts are quite brown and crisp on the outside and tender on the inside.
Adjust the taste with more salt if necessary, drizzle with lemon juice, toss to combine and serve.

Lemon Herb Chicken

In Healthy Recipes

Ingredients:

3 Tbsp ghee
4 minced organic garlic cloves
1 tsp fresh rosemary, finely chopped
1 tsp fresh organic thyme, finely chopped
1 whole organic, pasture-raised chicken (about 4 lbs.) cleaned and dried
2 organic lemons, zest both
1 small organic onion, cut into wedges
Salt, pepper, and paprika to taste

Directions:

Preheat oven to 425º F
In a bowl, mix ghee, garlic, thyme, rosemary and zest from 2 lemons. Add a little salt and pepper
Place chicken (patted dry) inside a roasting pan
Slice one of the lemons and place inside the cavity along with the onion wedges and a few extra rosemary and thyme sprigs
Tie legs together (optional) with water-soaked twine
Brush chicken with the butter/ghee and seasoning mixture you prepared in the bowl. Place some under the breast skin if possible.
Squeeze juice from the remaining lemon over the chicken, then sprinkle skin with salt, pepper, and a little paprika
Roast in 425º F oven for about 1 hour (using a meat thermometer is highly recommended – when the temperature reaches 165º F, the chicken is cooked through)
Remove from oven and let rest for 15 minutes before slicing and serving