Seasonal Affective Disorder (SAD) and food

Seasonal Affective Disorder (SAD) and food



SAD (seasonal affective disorder) can cause symptoms of depression seasonal fluctuations, and is very common in countries where profound seasonal changes in day. It is estimated that in northern Europe 12 million people suffer from this disease and about 2 million in the UK alone.

Low levels of serotonin in the brain due to lack of exposure to sunlight can cause this condition. Also known as the "winter blues" symptoms of SAD usually begin in late fall with the arrival of shorter days and may culminate in the winter months, when the days are shorter and nights are cold and long.

Symptoms can include

• Fatigue,
• Lack of energy
• Anxiety,
• antisocial behavior,
• general depression,
• Lack of concentration
• more than cravings and eat and indulge in sugars and carbohydrates.
During these months, we should go out and expose the meat as much as possible in the light of day (we do not freeze well!) This increases beyond vitamin D (an important nutrient that is produced by exposure to sunlight) .

It is also useful to observe a strict routine when we go to bed, wake up in the morning and eat. For more information, see our guide SAD.

The food we choose to eat during the winter months can also play an important role in relieving the symptoms of SAD. Serotonin is derived from tryptophan and we should be able to increase our levels of serotonin, enrich our daily diet with Tryptophan - rich foods.

Foods rich in tryptophan
Turkey, chicken, beef, lamb, pork.
Fish - salmon, cod.
Dairy products - yoghurt, milk, eggs, cheddar cheese, cottage cheese, Parmesan cheese.
Nuts - almonds, pistachios, walnuts, hazelnuts, peanuts / soy nuts.
Pumpkin seeds - poppy seeds, sesame.
Legumes - lentils, chickpeas (hummus).
Bean - kidney, soy.
Vegetables - spinach, watercress, cabbage.
Whole grains - oatmeal.
Fruits - bananas, pineapples, plums, dates, figs, prunes.
Divers. - White flour, white rice, unsweetened baking chocolate.
Recipe to try
Increase your "tryptophan" admission with this recipe save "seriously sticky and dirty" Hot 'n' spicy ribs.

Ingredients
1 kg of pork ribs
1 bunch green onions ()
Coarse salt and ground black pepper
Friction
1 teaspoon five-spice powder
2 tbsp chopped pepper (or as much / little as you can carry!)
A pinch of salt
Enamel
3 tablespoons of honey
1 tablespoon olive oil
2 cloves garlic (minced)
125 ml of soy sauce
4tbsp sesame seeds

Method

Preheat oven to 200 ° C - gas mark 6.
Mix the ingredients for the problem. Place ribs in a bowl, sprinkle the mixture and rub it in.
Place ribs in a large baking sheet and bake for 40-50 minutes.
While the ribs are cooking, prepare the icing. Put all the ingredients for the glaze in a saucepan and heat gently until well mixed and all the honey is melted.
Take the ribs, pour ¾ of enamel on all sides, sprinkle with sesame seeds and chopped spring onions, season with salt and pepper and bake for 15 minutes.
Once cooked, remove the ribs from the oven and place on a large plate, heat the remaining icing and use as a dip.
Serve with a salad of potatoes or jasmine rice cooked soft or even mashed and enjoy your winter warmer really sticky.