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A Food-FIrst Approach to SAD

11/9/2020

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Vegetables displayed in a grocery store's produce department in woven baskets
Photo by Scott Warman on Unsplash
While autumn is a favorite season for many Minnesotans, it also insights a creeping sense of dread: winter is coming.

The American Psychology Association and the Center for Disease Control estimate that seasonal affective disorder (aka SAD, seasonal depression or "winter blues") impacts 5-14% of Americans, hitting those north of the 37° latitude harder than those to the south of that boundary. The reason location makes a difference is largely due to the shorter days. It turns out sunlight has a big impact on neurotransmitter production including that of serotonin, our happiness chemical (this explains why "happy lamps" are effective treatments of SAD). 

I have this wild theory most Northerns experience some level of SAD. I think we are under-diagnosed and therefore under-reported. Personally, my seasonal depression is mild that I hardly notice until suddenly I'm giggling about nothing come spring when the clouds in my mind lift. 

This winter is likely to be more challenging than years past because of the COVID-19 pandemic. Honestly, I'm worried about us! Our safe social outlets are going to be more limited than in years past, which is often the saving grace of our long winters. So it's important to me to get this information into as many people's hands as possible, and why I'm hosting a virtual class to further the conversation on this topic. 

Most of my clients don't come to see me to get a prescription to move south, so it's my job to find other things they can do in their daily lives to prevent and treat seasonal depression. I take a “food first” approach in my work as a functional nutritionist. and am often putting together a list of healing “superfoods” for my clients to bring into their meal plan. While these items are going to vary from one individual to the next, these are my top 5 picks for seasonal depression prevention that are often making the list: 

  1. Everything in the produce department: Only 11% of the American population is getting the recommended “5-a-day.” This department is your medicine cabinet! In addition to being packed with vitamins, minerals and fiber, fruits and veggies contain these magical compounds called phytonutrients that reduce inflammation, support your immune system and feed your brain. Good stuff can be found in every color of the rainbow, from starchy tubers to leafy greens. Go for as much color as possible – these pigments are evidence of nutritional superpowers. If you have the option between a white potato and a purple, red or yellow potato, grab color. Colorful food also is nourishment for your visual pleasure! Work these ingredients into every meal, aiming to fill half your plate with a colorful variety of yum. 

  2. Fermented foods: Approximately 90% of serotonin is produced in the gut by the community of bacteria and yeast living in and on your body (aka your microbiome). Bolster the diversity and population of that community with live fermented vegetables, like kimchi and sour pickles; miso, tofu and tempeh; kombucha and yogurts. Probiotic supplements are also a good option, but they don’t add nearly as much flavor to your day! 

    If you think of your microbiome as a pet, fiber is pet food. Partner ferments with beans, flax and chia seeds, artichoke hearts, avocados, berries and winter squash to keep your microbiome robust and healthy. 

  3. Cold water fatty fish: There’s a good acronym for the best options: SMASH. Salmon, mackerel, anchovies, sardines and herring are highest in mood-boosting omega-3 fats and lowest in environmental contaminants like mercury. Aim for 3 servings a week. Fish oil supplements have shown promise in preventing and treating depression – have a chat with your nutritionist or nutrition-minded health care provider for a dose that matches your needs…and make sure you’re getting access to a safe, third-party tested product. 

  4. Mushrooms, liver and vitamin D: Low vitamin D status is related to depression and seasonal depression. The bummer is, this “sunshine vitamin” is not readily available to us this far north from approximately Labor Day to Memorial Day because the UV-B rays we need to make vitamin D in our skin does not penetrate our atmosphere. Vitamin D is also not abundant in our food system – double bummer! Mushrooms are a good option and, if you enjoy offal, grass-fed liver is another good option. You need to eat both of these foods frequently (i.e. several times per week each) to get your vitamin D needs met, though. For convenience and efficacy, this is one supplement I recommend to everyone who comes to see me for nutrition coaching. 

  5. Acts of kindness. This is a superfood for the soul: there is no single thing you can do to lift your mood that will work better than doing something nice for someone else. The COVID-19 pandemic has put a lot of distance between our loved ones and us. Take a moment and write down 3 things you can do for the people in your life that would bring a smile to their hearts. Write letters, make playlists, deliver soup…now go do them!  

Want to learn more? Join Jesse for a virtual class for a food-first approach to SAD prevention. Learn more here. 
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BALANCING THE ENERGY OF AUTUMN

10/15/2020

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Red maple leaf foliage
​In the upper Midwest, we enjoy 5 distinct seasons: spring, summer, late summer (aka Indian summer), autumn and winter. These seasons have their own unique characteristics that - when we tune into them - influence our experiences in body, mind and spirit. Some people are going to be affected by this more than others. Personally, I experience seasonal shifts pretty dramatically and need to adjust how I care for myself to find balance in the dynamic shifts of my environment. 

Traditional Chinese Medicine and Ayurveda both do a good job of explaining the energetic qualities of these seasons and how they manifest in the body. I'm not an expert in either of these medical systems. Over the 15 years or so that I've worked in holistic health care, I've picked up a thing or two that has influenced how I think about wellness and nutrition. In working with clients, we sometimes can't explain why one day a way of eating works for a person and the next they feeling poorly eating the same exact foods. Ruling out physiological and biochemical imbalances, we're often led to view the imbalance from a more energetic perspective. That's when I draw on these traditions for insight and direction.

For me in my personal life, seasonal eating satisfies my desire to connect with nature. It also aligns with my food values, supporting my commitment to local and sustainable food systems. These topics exceed the attention span of this article, but I promise to circle back in future posts to elaborate. 


Autumn in the Spirit
Autumn carries a level of melancholy - not just because after autumn comes winter, a season most Northerns both love and dread. Looking around at the landscape, trees are losing their leaves and plants are dying back for winter survival. This is a time for reflection and inner work. You may be surprised by existential crises that make you question everything in your life. Tears may flow more freely as old hurts resurface from out of nowhere. You may be tasked with letting go of the past - no simple thing. 

Spiritual Self-care Suggestions: 
  • Schedule some therapy sessions to move the emotions and tell your hurts to a caring professional. 
  • Start journaling. Use the page to offload your thoughts, memories, emotions. Tell your story.
  • Move your body! Dance, walk in the sunshine, do yoga, lift weights...those memories and emotions are remembered by your cells. Engage with them to heal.


Autumn in the Mind
This can also be a really creative time of year, but your creativity may be disorganized and hard to contain. The blustery winds of this season are stirring things up...and not necessarily putting them back down where you expect them to be. Anxiety may be heightened, thoughts may be clouded by emotion. Don't feel surprised if you crave dissociative behaviors like drinking alcohol or doom scrolling. I'm not saying these are activities that are going to help you, but their attraction will be heightened, so have grace with yourself around these cravings.

Mental Self-care Suggestions: 
  • Make to-do lists and cross 50% off before even getting started! 
  • Celebrate small progress towards a goal. Tackling big projects may leave you feeling frustrated and disappointed, so break down these into bite-sized chunks you can accomplish with more ease. 
  • Rest. Rest. Rest. 
  • Move your body (I'm a big advocate for movement). Vigorous exercise stimulates endorphin release and helps burn up excess neurotransmitters that are agitating and anxiety-provoking.
  • Approach caffeine, sugar and alcohol with caution. Caffeine and sugar are stimulating and may worsen your experience with anxiety and reduce your stress resilience. Alcohol robs your body of nutrients needed to bounce back when stressed. 


Autumn in the Body
Physically, autumn may present as symptoms in the lungs or colon: respiratory infections, shortness of breath, constipation, gas, bloating...you know, the fun stuff. The dryness may also make you feel more achy and uncomfortable. Supporting your immune system is key (download my Eating for Immunity Guide for some tips on how to do that). 
Brussels sprouts, purple cauliflower, winter squash

​Body Self-care Suggestions: 
  • Stay hydrated. Your thirst will change as the weather cools, but the dry winds are blowing moisture off your body. Aim for 50% of your body weight up to 100 fl. oz. each day. Water, broth, and herbal teas count. Caffeinated beverages and alcohol put you in a negative balance so you'll need to drink more to account for those. Drinking room temperature or warm water and hot herbal tea can go a long way in improving digestion and keeping you cozy as the weather cools. 
  • While you may notice a greater need for rest, sleep may be disturbed by vivid dreams. Practice good sleep hygiene and give yourself ample time to wind down at the end of the day so you're ready to sleep by the time your head hits the pillow. 
  • Epsom salt baths donate magnesium and sulfur to your muscles and joints, easing excess achiness. Add 2 cups to a warm bath and soak for 30+ minutes for maximum benefit. 
  • Eat cooked foods. These are easier to digest and will help ease any discomfort you might be feeling in your gut. If you feel especially sensitive to this season, cook warm, wet foods like soups, stews, steamed veggies and braised meats to further ease digestion.
  • Cook with warming spices: chilies, black pepper, cinnamon, ginger, cloves, coriander, cumin, nutmeg. This is a good time of year for curry! 
  • Ditch salads and raw veggies for roots and storage veggies. You'll find beets, carrots, parsnips, potatoes of all colors, sweet potatoes, onions, leeks and winter squash at the farmers market through October. Stock up! These veggies store well in the appropriate conditions (check out this article for some tips).
  • Eat dark leafy greens every day - preferably cooked. The bitterness they impart stimulates your digestion.
  • Brassicas also come into season in Autumn. Brussels sprouts, cabbage, cauliflower, winter radishes, turnips, rutabaga...if you've talked nutrition with me you've heard of my love (obsession?!) with this plant family. Brassicas donate sulfur to the detoxification pathway in the liver. Detoxification from an energetic position is a recycling process by which we transform the things we have assimilated into byproducts we can then eliminate. Supporting detoxification in the body is as important for moving emotions and energy, as it is for eliminating environmental toxins, balancing hormones and dealing with other internal riffraff. 
  • Crave casseroles and meatloaf? Enjoy! See where you can toss in some extra, colorful veggies to round out the nutrition of one-pot meals and serve everything you eat with a veggie-heavy side dish. This will help you digest heavier meals and balance out what you crave with what you need. 

Finally, autumn is a season of preparation. I think most Northerners experience some level of seasonal depression, which will likely be exacerbated this year due to our limits for socializing during a pandemic. In addition to finishing house projects and getting things in order for a rejuvenating winter, I want you to consider self-care techniques you can employ to nourish your mood through the cold, dark months ahead. Simple things like supplementing with vitamin D, cultivating a gratitude practice and drafting a list of nice things you can do for others (the most effective way to increase happiness) is a good place to start. 


I hope these adjustments to how you care for yourself help you navigate Autumn this year with more ease, balance and pleasure. 

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    Jesse Haas

    is a functional nutritionist and health coach with special interests in mental wellness and the connection between mind, body and heart.

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