As we head into colder temperatures and shorter days, our mood and energy levels start to change. Hormonal changes including fluctuations in insulin, cortisol and other hormones can change how we feel. We start to crave heavier foods, more carbohydrates and we tend to spend more time inactive and indoors.
This is even further complicated by the loss of daylight and is especially true if you are an outdoor exerciser. If you live in the northern part of the country, we sometimes don’t see the sun until after 8:00 in the morning and often it is getting dark at 3:30 in the afternoon.
But don’t despair! There are lots of things you can do to manage your mood and your energy over the coming months.
1. Manage your blood sugar. Both high and low blood sugar has been associated with mood and energy challenges. Some say sugar is 8 times more addictive than cocaine so keeping away from that seductive substance is the best way to go for more energy and a better mood. The good news is that it only takes about 7 to 10 days to break a sugar addiction.
And it’s not just sugar that is the culprit. You also want to avoid refined carbohydrates including most ready to eat cereal; crackers; and white bread, pasta and rice. Read the label and look for “whole wheat” or “whole grain” as the first ingredient for a better choice.
2. Incorporate protein in every meal. Protein is metabolized more slowly and helps you feel full longer. It helps to control your blood sugar which balances your energy. Protein also provides the building blocks for neurotransmitters which affect your mood.
3. Eat healthy fats. Essential fatty acids are foundational building blocks for hormone production which help with your mood and energy. Eat anti-inflammatory foods like avocados, olives, nuts, healthy oils including olive oil and coconut oil, flax and chia seeds and fatty fish. And try to stay away from conventional sources of meat and dairy as well as most vegetable oils. Inflammation has been found to depress mood.
4. Take good care of your adrenal glands. Our world of nonstop stimulation and stress easily creates adrenal over stimulation leading to an outpouring of the stress hormone cortisol. The more demand on your adrenal glands, the harder it is for the adrenals to deliver. This can have a major impact on your mood and energy. Rest and relaxation are a high priority as well as a highly nutrient dense diet. In some cases, supplemental nutrition is necessary.
5. Increase your Magnesium intake. Most Americans don’t get adequate magnesium which can lead to feelings of fatigue and depression. Great sources of this nutrient include: dark green leafy veggies, seeds and nuts, dried beans and peas, fatty fish, avocados, whole grains. Dark chocolate is a good source—but a small piece, not a bar!
Another great way to increase magnesium intake is to take an Epsom salt bath. The mineral will get absorbed right through your skin. Magnesium helps you relax so a bath before bed can be very helpful if you have sleep issues. Try lavender or vetiver in your bath for further sleep support.
Just be mindful of the impact that seasonal shifts can have on your body systems. There is a lot you can do to help yourself feel better!
Ruth Clark is a Registered Dietitian Nutritionist with a master’s in Public Health and over 35 years of experience. She lives in Sharon with offices in Peterborough and Amherst and sees clients in Keene (Jeni’s Skin Care). Ruth specializes in mid-life women who are struggling with weight, mood and fatigue to regain their energy and vitality.