By Gennifer Strobo, Certified Nutritionist, Bombshell Fitness
Having trained thousands of women over the years at Bombshell Fitness, we know there are many women out there that suffer from seasonal depression, commonly referred to as SAD- Seasonal Affective Disorder. For most, it is heightened around the winter months where the dark, cold and sometimes gloomy weather dramatically affects your state of mind. Depressive feelings or a slump in your mood can leave you feeling lacking energy, can cause mood swings and takes away your overall motivation to workout and eat properly. If you’re thinking this sounds like you, then you might wonder what Bombshell Fitness can do about it! Well, did you know that diet can play a crucial part in helping to raise your spirits? Here are a few items that will get you out of your seasonal woes, and we include them on all our Bombshell Fitness Nutrition plans.
1. Vitamin B-12 and Folic Acid
These vitamins are essential in fighting off depression. They have been shown to aid in the prevention of central nervous system disorder and mood problems. Dark leafy greens, salmon and eggs are great ways to ensure you are getting enough of these.
You hear all the hype about antioxidants. Research has shown that increasing your selenium intake through foods like brown rice oats and many forms of seafood that you can also decrease symptoms of depression.
Omega-3 fatty acids found in fish like salmon, tuna and some white fish have been shown in studies to help lower depression. This is true in women that suffer from postpartum depression as well.
4. Fruits and Vegetables
We’ve all heard about free radicals. The effects of free radicals can be linked to chemical brain damage that can cause depression. Anti-oxidants are they key to combatting free radicals, specifically, beta-carotene, vitamin C and vitamin E. Fruit like strawberries and blueberries are good sources of these vitamins and nuts are a great way to get your vitamin E.
5. Vitamin D
While the best way to get this is to get some sunshine in, it’s not always possible this time of year. Many women are deficient in Vitamin D due to avoiding the sun and the damage it can cause to your skin cells. You can get a good amount of this crucial vitamin from egg yolks. As you will see on the plans most of your morning fats comes from whole eggs.
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