Mood

Research Update: Gut Microbes Influence Mood, Bone Strength and Cancer Risk

In recent years, a great deal of new information has been uncovered by scientists regarding the role of the gut microbiome in overall health and well-being. That body of information is rapidly expanding as scientists increase their understanding of just how vital maintaining a healthy gut microbiome is to immune system function, disease prevention, heart health and optimal mental health. New information links gut microbes to bone strength, mood and cancer risk. Diet is a major influence on gut microbiome health, underscoring the critical importance of healthy eating.

How Gut Microbes Impact Mood

While there are already established links between gut microbiota and brain functioning and mood disorders, a new study suggests yet another connection. Published by the North American Menopause Society (NAMS), the study found a connection between the amount of fiber in the diet and the risk of depression in premenopausal women. Researchers attributed this to the link between dietary fiber and gut microbiome health, as well as the role of gut-brain interactions in mood regulation and brain function.

According to the study, postmenopausal women didn’t experience as much depression risk reduction connected to dietary fiber as the premenopausal women did. Researchers suggested that this has to do with the way estrogen impacts the balance of gut bacteria, pointing to the difference in estrogen levels between the two categories of women. This study confirmed the importance of diverse and balanced gut bacteria.

The Role of Gut Microbes in Bone Strength

A number of studies have demonstrated that the gut microbiome plays a role in bone strength. Researchers have found that gut bacteria are involved in the modification of bone tissue, impacting overall bone strength. Gut microbiota also have a role in the regulation of bone density loss as estrogen levels decrease.

Researchers using mice demonstrated with fecal transplants containing segmented filamentous bacteria (SFB), a gut microbe that breaks down bone, that the gut microbiome can affect bone structure and density. The eventual goal of such research is to improve treatments for diseases and chronic health conditions that target the bones, such as osteoporosis.

Gut Bacteria and Cancer Risk

Microbial balance and a robustly diverse, healthy gut microbiome are important for keeping undesirable microbes in check. Enterotoxigenic Bacteroides fragilis (ETBF), a microbe typically located in the colon, has been connected to increased breast cancer risk, as well as to colon cancer. In animal studies involving mice, colonizing their breasts or gut tissue with this microbe consistently resulted in tumor cell growth and metastatic progression of those cells.

In another intriguing cancer related study, researchers found some evidence that a healthy gut microbiome may contribute to better breast cancer outcomes in relation to chemotherapy treatment success. This was a very small study, involving just 42 women; 21 with early stage breast cancer and 21 healthy women. However, the results have led researchers to plan further research and larger studies.

Gut Bacteria Impacts Numerous Health Issues

Scientists have connected the health of the gut microbiome to a wide range of health conditions. These include type 2 diabetes, cardiovascular disease and obesity. Some studies show that gut microbiome health can even influence how severely a person is impacted by Covid-19. People who had to be hospitalized due to severe Covid-19 symptoms were more likely to have a less healthy gut microbiome and a poor balance between good and bad gut bacteria. That probably relates to the role of gut bacteria in immune system function, which is essential to fighting off illness and disease.

New research, building on established links to cognitive development and function, indicates that the gut microbiome may even play an important role in the sleep-wake cycle, influencing the circadian rhythm and the production of serotonin and dopamine. Part of the influence of gut bacteria in these processes has to do with their role in the chemical reactions involved in the production of those substances, as well as their part in the chemical reactions that help make up the brain’s communication system.

A Healthy Diet is Essential to Gut Health

The daily diet is the key element when it comes to the health of the gut microbiome. In fact, researchers have been able to connect specific microbes to specific foods. In the future, that may be able to help produce detailed, food-specific diets to help people with a high risk of a particular disease reduce that risk via modification of their gut bacteria. The typical Western diet, all too often based heavily on overly processed foods, tends to be high in fat and sugar, and low in fiber and nutrition. This diet damages the diversity of gut bacteria that is so essential to overall health and well being.

Feed Your “Health Partners” Well

Your gut bacteria operate as important partners in your physical health, mental well-being and cognitive function. Feed them – and yourself – well for optimal health. Enjoy a varied, diverse diet and you’ll have a diverse collection of gut bacteria. Include real, whole foods, including plenty of fresh fruits, vegetables, legumes and beans in the daily diet. Reduce the use of highly processed foods with a goal of eliminating them altogether. Taking a high-quality supplement that provides both prebiotics and probiotics can also help promote a healthy balance of gut bacteria. Ensuring you are feeding your body what it needs to keep your gut microbiome healthy and diverse will undoubtedly improve your overall health.

Complete Guide to the Health Benefits of Curcumin

Jan 13 by Ewcopywriting

One of the hottest trends in health and wellness is curcumin, a compound found in the popular spice turmeric. Turmeric is actually comprised of over 100 distinct compounds. The most significant of these compounds is curcumin. Here is what you need to know about the health benefits of curcumin and why many health enthusiasts are diligent about making it an integral part of their diet.

What is Curcumin?

The health benefits of curcumin, a compound found in the spice turmeric, are becoming more widely known. Turmeric is a plant that hails from Central America and India whose root is used as a common ingredient in most Indian cuisines. Its distinctive bright yellow color is easily recognized; it is the curcumin it contains that gives turmeric this unique color.

The Mayo Clinic defines curcumin as a functional food. This designation means that the food has potentially positive health benefits above and beyond the basic nutrition that it provides. Here are a few of the standout nutritional facts when looking at one tablespoon of ground turmeric.

approximately 25 calories
4.4 grams of carbohydrates
less than one gram of fat
1.4 grams of fiber
measurable amounts of iron, manganese, vitamin B6 and potassium

Health Benefits of Curcumin

Boasting a host of antioxidants and numerous anti-inflammatory benefits, there is no doubt that curcumin is a nutritional superstar. While it can be challenging to list all of the health advantages of this spice, here are a few of the key benefits that you need to be aware of.

Anti-inflammatory Agent

One of the most promising bodies of research regarding curcumin suggests that it acts as an anti-inflammatory agent in the body. This makes it potentially beneficial for people fighting inflammatory conditions such as diabetes and arthritis.

Improves Skin Health

Curcumin’s anti-inflammatory properties also make it an effective compound for promoting the health of your skin. In addition to boosting the radiance of your complexion, curcumin can also soothe acne symptoms, help to protect against psoriasis and eczema flare-ups and increase the rate of wound healing.

Promotes Cellular Health

One of the most studied potential benefits of curcumin consumption is how the compound may be able to help protect cellular health. A growing amount of research is beginning to demonstrate that curcumin may target cells that can lead to cancer development. The strongest correlation has been seen in the protection against unhealthy cell growth in the breast, bowel, stomach and skin. This protection can be largely attributed to the ability of curcumin to guard against free radicals.

Supports Weight Loss Efforts

Many people turn to curcumin as a tool to help them in their weight loss efforts. Preliminary research shows that this herbal compound is supportive in the quest to maintain a healthy weight.

Helps Maintain a Healthy Mood

In a study on rats, it was demonstrated that a higher intake of curcumin increased levels of the body’s brain-derived neurotrophic factor (BDNF). Lower levels of BDNF have been linked to an increased rate of depression.

Protects Cognitive Health

Like depression, the onset and acceleration of Alzheimer’s disease is also related to a decrease in BDNF. By helping to keep the critical nerve cells healthy and functioning at optimal levels, the addition of curcumin to the diet may also help protect against degenerative cognitive conditions. The way curcumin works to guard the memory and boost overall brain function may also be related to its ability to promote healthy levels of BDNF.

How to Incorporate Curcumin Into Your Diet

Now that you understand all of the healthy benefits of curcumin, you are probably wondering how you can incorporate this spice into your diet. Here are just a few of the ways that you can make this compound found in turmeric an integral part of your healthy eating routine.

Blend it Into Your Next Smoothie

Fresh turmeric root is a great addition to your morning smoothie. You can also add a bit of the ground spice to get in your daily dose of curcumin. While it normally possesses a strong flavor, putting turmeric in a smoothie will usually disguise it when used in moderation.

Here is a great, easily customizable recipe that will give you all of the health benefits of curcumin in a convenient and delicious smoothie that can be enjoyed daily.

Turmeric Fruit Smoothie

Ingredients

1 – 1 1/2 c. dairy-free milk of choice (coconut or almond milk works great!)
1 banana, peeled and chopped
1 c. fruit of choice, chopped (mango, blueberries, goji berries, pineapple, orange and papaya all work well)
2-3 inches fresh turmeric root, peeled and chopped (or 1-2 tsp. turmeric powder)
1 tsp. fresh ginger, peeled and chopped
1 tsp. coconut oil

Directions

Place all ingredients into a blender; blend until smooth.
Pour into cups and enjoy!

Topping Vegetables

The peppery aftertaste of turmeric makes it a good addition to nearly any roasted vegetable recipe. The spice works particularly well with roasted cauliflower or any type of root vegetables such as potatoes or carrots. You may also want to try sprinkling it on your favorite greens, including kale and collards.

This yummy recipe for roasted vegetables with turmeric gives you the anti-inflammatory and other health benefits of curcumin, and makes a healthy and flavorful addition to any meal.

Turmeric Roasted Vegetables

Ingredients

2 c. potatoes of choice, peeled and cubed
1 c. broccoli florets
1 c. cauliflower florets
1 c. carrots, peeled and chopped
1/2 c. radishes, cut in half
1/2 c. turnips, cut in half
3 tbsp. olive oil
1-2 tsp. turmeric powder
1/2 tsp. cumin
1/4 tsp. black pepper
Salt to taste

Directions

Preheat oven to 425 degrees.
In a large bowl, combine all vegetables with olive oil. Toss until completely coated. Add salt to taste.
Spray a large baking sheet with cooking spray. Place vegetables in a single layer, arranging them evenly across the sheet.
Roast vegetables for 30 – 35 minutes, or until vegetables reach desired tenderness, stirring halfway through.

Take a Supplement

Because curcumin is not easily absorbed into the bloodstream, you will see the greatest benefits by taking it in supplement form. It is easy to find curcumin in supplement form online or at nearly any health food store. The product Oncochron also provides cucumin, in addition to a variety of other natural substances that support healthy cell growth and help maintain healthy cellular inflammatory processes.

When the genetic material of the body’s cells becomes irreparably damaged, they are programmed to destroy themselves via a natural mechanism called apoptosis. When this process is not working properly, unhealthy cell growth can result. Curcumin works specifically to support the healthy functioning of apoptosis within the body’s cells.

Once you realize how easy it is to incorporate curcumin into your diet, you will wonder what took you so long to do so. Because there are no serious side effects to being purposeful about increasing your intake of moderate amounts of curcumin, you have nothing to lose by giving it a shot.

Beating the Winter Blues: How Low Serotonin in Winter Affects Mood

Dec 16 by Ewcopywriting

Serotonin is a neurotransmitter essential for mood regulation. Produced within the body, this chemical messenger performs a variety of tasks, impacting mood, health and overall well-being in numerous ways. Serotonin levels can dip during the winter months, impacting mood and feelings of well-being. Boosting intake of serotonin in winter can help you to avoid the winter blues.

Causes of Decreased Serotonin in Winter

People tend to get less sunlight during the winter months. The shorter days leave less opportunity to collect a few rays during the normal course of the daily routine. This can impact both the production and transport of serotonin in the body, due to the impact light has on the function of tryptophan and serotonin.

The amino acid tryptophan is a key element in the production of serotonin, both of which are classified as indoleamines; substances whose functions are impacted by light. With the decrease of sunlight that is a natural part of the winter landscape, paying extra attention to maintaining serotonin levels can play an important part in feeling your best during this time of year.

Light also impacts the efficiency of serotonin utilization and transport via the protein responsible for deactivating and recycling serotonin in the brain. Concentrations of this protein have been shown to vary by season.

Cooler temperatures often lead to a reduction of outdoor activities and, for many, decreased physical activity in general. That can be bad for serotonin levels because physical activity helps increase blood levels of the tryptophan necessary for serotonin production.

Serotonin Levels Impact Mood and Well-Being

Many are familiar with the role of serotonin in supporting mood and its potential to help ease symptoms of seasonal and other types of depression. However, that’s not all that serotonin does. In fact, serotonin plays a role in the regulation of a number of physical processes, such as blood clotting. It serves as an important partner in the functioning of the central nervous system and the digestive system. So, while lower serotonin in winter can impact mood, memory and mental health, it can also have a significant impact on physical health and well-being.

Ways to Boost Serotonin Levels During Winter

There are several ways to promote healthy serotonin levels during the winter. Engaging in one or more of these can help to ensure your serotonin levels remain adequate, preserving both mental health and overall well-being through the winter months.

Be More Light-Conscious

With our modern lifestyles, we don’t get the same amount of sunlight our agriculturally focused forefathers did. This is especially true in the winter months. The quality of light we are exposed to has also changed with our shift to artificial light.

Spend at least half an hour outside daily, preferably in the morning sun. Don’t skip the cloudy days, though. Even with cloud cover, there’s still beneficial light to be had. Try to increase natural light use indoors. Use candles and if you have a fireplace, use it. Consider using incandescent or amber-colored bulbs during the winter.

Consume Foods That Aid Serotonin Production

Support serotonin levels via diet by consuming foods rich in tryptophan and by choosing healthy carbohydrates to facilitate the serotonin production process. While turkey may be the most famous tryptophan-rich food, there are plenty of others to choose from. Eggs, tofu, fatty fish, like salmon and tuna, seeds and nuts are all rich in tryptophan. Furthermore, they’re all packed with valuable nutrients that are vital to overall physical health and cognitive function. Despite the best dietary intentions, almost everybody falls short when it comes to obtaining optimum nutrition via the daily diet. Taking a supplement designed to support healthy serotonin production and utilization, like Tryptochron, during the winter months can be helpful.

Chemical reactions are at the heart of most body and brain processes, and the production of serotonin is no different. During the winter, people often crave carbohydrate-heavy comfort foods. These cravings are related to the decrease of serotonin in the body and the important role carbohydrates play in its production.

Carbohydrate consumption sets insulin in motion to clear other amino acids from the bloodstream, leaving tryptophan free to move to the brain to produce serotonin. Choose nutritionally dense carbohydrates, such as whole grains, fresh fruits and vegetables, beans, legumes and nuts. Your body needs certain nutrients to feel your best, especially during winter.

Reduce Stress and Promote Relaxation

Take an active role in feeling good. Reducing stress is important because stress increases levels of the hormone cortisol, which impedes serotonin production. Meditate, get a massage, exercise and try to make adjustments to your daily routine to address the causes of stress in your life.

Try to shift your way of thinking to enjoy more positive thoughts and emotions. Carve out time to socialize with positive, uplifting people. Develop enjoyable, productive hobbies that make you feel accomplished. Be a force for good in your world via volunteer work and helping others. Be deliberately grateful for what you have. Such actions have been shown to help increase serotonin production.

Don’t Let Winter Defeat You

Knowing what the problem is, according to the old adage, is half the battle. However, half a battle isn’t a win. Using what you know is what gets the win. There are a wide range of ways to help boost winter serotonin production and support mood, overall health and well-being. Experiment and find what works best for you. However, balance is essential. Too much serotonin can as disruptive to well-being as too little, so always discuss major changes in health, lifestyle, mood and cognitive function with your health care provider.

“Happy Hormone” Serotonin Regulates Impulse Control and Patience

Dec 10 by Ewcopywriting

Serotonin is a chemical in the brain that affects brain activity, mood, blood platelet characteristics and bowel functioning. Research has discovered that serotonin regulates impulse control and patience, suggesting that struggles with either of these could be related to low serotonin levels.

What is Serotonin?

Depending on how serotonin is used by the body, it can act as either a neurotransmitter or a hormone. It works by helping nerve cells communicate with one another and, in this way, allows the brain to regulate mood and emotional health. Serotonin also promotes communication between the brain and the gut in regard to regulating appetite and the digestive process.

Serotonin is produced in both the gut and in the brain. It must be produced in two places because it is unable to cross the blood-brain barrier. Because the serotonin needed by the brain to regulate mood must be present in the brain itself, serotonin can’t be taken directly in supplement form for this purpose. The only way to boost serotonin production in the brain is by ingesting the raw materials the brain needs for healthy serotonin production.

Once ingested from food or in the form of a supplement, serotonin makes its way to the gut or the large intestines. From there, it can be used by blood platelets and it can also be absorbed into the central nervous system. This allows serotonin to perform roles other than those it plays in the brain. For example, previous research suggests that serotonin in the body plays a role in protecting against degenerative diseases. Conditions such as bone loss may be prevented or slowed by the presence of serotonin in the gut.

New Research Finds Serotonin Regulates Impulse Control and Patience

Looking more closely at how serotonin affects brain activity, new research has found that serotonin regulates impulse control and patience. In the study, it was found that two distinct areas of the brain work together to regulate patience and, in particular, to enable impulse control. The key element in this process is serotonin, which allows these areas of the brain to communicate with one another.

In a previous joint study conducted by New York State Psychiatric Institute and Columbia University Irving Medical Center, researchers noted a deficiency in serotonin in mice who exhibited poor impulse control. This earlier research led to a more focused study on exactly how the brain controls impulsive behavior and promotes patience in responding to stimuli. The second study was conducted in Japan and focused on three specific areas of the brain, which, when traumatized, result in an inability to avoid impulsive behaviors. For that reason, the researchers believe patience and impulse control are managed in one or more of these areas.

The study involved measuring the release of serotonin in mice as they were exposed to photostimulation. To allow researchers to measure responses, fiber optics were inserted into the NAc (nucleus accumbens), the OFC (orbitofrontal cortex) and the mPFC (medial prefrontal cortex) of each mouse’s brain. Some of the mice received light stimulation that promoted serotonin production when they received food, while mice in another group received no stimulation.

When the OFC or DRN (dorsal raphe nucleus) areas of the brain were stimulated, the mice showed greater impulse control. However, stimulating the NAc area resulted in little to no changes in patience exhibited by the mice. Stimulating the mPFC region also enhanced patience and impulse control, but only when the mice were not anticipating their meal.

As a result of these findings, the researchers believe serotonin helps increase patience only when the mice knew a reward would come at some point, but did not know how long it would take. The researchers also concluded that serotonin plays an important role in controlling aggressive behavior.

By helping to isolate the areas of the brain that are affected by serotonin stimulation, this study may initiate future studies with the intention of developing a serotonin-based treatment for bi-polar disorder and other emotional health illnesses.

How Can You Boost Serotonin Naturally?

Change Your Diet

You can help your brain to produce more serotonin by changing the foods you eat. While eating foods that contain serotonin does not boost serotonin levels in the brain, eating foods rich in an amino acid called tryptophan can promote serotonin production.

Tryptophan is pushed through the blood-brain barrier when it’s eaten with high carb foods. Once in the brain, tryptophan is used by the brain to produce serotonin. Examples of foods rich in tryptophan include turkey, chicken, nuts, seeds, dairy products, tuna and salmon.

If you find it hard to consume enough tryptophan-rich foods, a high-quality supplement that provides tryptophan along with other serotonin precursors like 5-HTP can also help promote healthy serotonin levels in the brain.

Expose Yourself to More Sunlight

Your body runs on a biological clock called the circadian rhythm. When your brain perceives daylight, it will begin releasing serotonin to promote energy. This is why people who stay indoors most of the day feel fatigued or tired. You should get at least one hour of daylight each morning to help reset your circadian rhythm.

Do More Cardio

As you exercise, your body and brain produce more tryptophan as well as other amino acids that are essential in the production of serotonin. Cardio exercises are especially effective in causing your brain to produce more serotonin, so try to fit in brisk walking, jogging, swimming or bicycling each day. By engaging in a variety of these exercises, you’ll work out more muscle groups in addition to helping your brain produce more serotonin.

Thanksgiving 2020: Preserving Mental Health During the Pandemic

Nov 26 by Ewcopywriting

As the opening day of the holiday season, Thanksgiving can be stressful — even without Covid-19 concerns. The focus on family and tradition can bring up a lot of emotions, expectations and pressures. It’s no wonder so many people struggle with mental health issues during this time of year; even those that look forward to the holidays with joy and excitement. Covid-19 worries and restrictions can compound stress this Thanksgiving 2020 and make it more difficult to maintain a sense of mental well-being.

Thanksgiving 2020 Won’t Be The Same For Most

For Thanksgiving 2020, officials are urging people not to travel, to stay at home and to limit their contact with others. Some states have enacted formal limitations for gatherings. Families used to spending the holidays together must rethink their Thanksgiving plans and possibly even forego their traditional family gatherings.

CNN reports that an Axios-Ipsos poll revealed that 61 percent of Americans have made changes to their Thanksgiving plans because of the rising number of Covid-19 cases many regions are experiencing. Approximately 10 percent of those responding to the poll aren’t going to celebrate the holiday at all this year.

Potential Mental Health Consequences

The Covid-19 pandemic has come with a lot of its own stress and worry, not limited to health concerns. There’s been a serious economic impact for many, along with significant changes to daily routines. Many parents find themselves struggling to balance their children’s distance learning with their own work, a difficult scenario whether they’re working from home or still at their job sites. Uncertainty and worry have become a part of the 2020 landscape. That’s a lot for people to cope with, especially coming into the holiday season.

Being separated from loved ones during a time of year so hyper-focused on family togetherness can be difficult, increasing feelings of isolation and loneliness. Stress and anxiety about the health of family members that are more vulnerable to Covid-19 can feel overwhelming. Everyday worries can be heightened in such a high-stress atmosphere, making it more difficult cope with daily challenges and increasing feelings of irritation and frustration. This can all contribute to a higher risk of depression for those already struggling with mood disorders and other mental health issues.

Practical Steps To Preserve Mental Well-Being

Fortunately, there are plenty of things you can do to protect your mental health during this challenging time. Be proactive about shoring up the foundations of good mental health. Make sure you take the time to get enough sleep. Make a special effort to get some exercise, especially outside in the sun. Invest time in eating well.

Numerous studies demonstrate the importance of nutrition on optimum cognitive functioning and mental well-being. Be sure to get plenty of B complex vitamins, antioxidant nutrients, vitamin D, vitamin C and omega-3 fatty acids. Choose whole foods and avoid overly processed foods that offer little nutrition, but plenty of chemicals. Artificial colors, flavors and other food chemicals can impact mood, especially in those with chemical sensitivities.

Amino acids are also important to mental well-being. The amino acid L-tryptophan is directly involved in the production of serotonin. Foods like turkey, fatty fish, nuts, seeds and bananas provide this essential nutrient. 5-HTP is another component in the production of serotonin. Using a supplement with both L-tryptophan and 5-HTP has been shown to help with symptoms of depression and anxiety. If your diet hasn’t been its best lately, taking this type of supplement could be a wise step to help cope with the stresses of Thanksgiving 2020. However, when using any dietary supplement, it is important to discuss it with your health care provider to make sure it won’t interfere with any other medications you may be taking.

Technology can present practical solutions for sharing Thanksgiving in a time of social distancing. Reduce feelings of isolation or loneliness by spending time together via Zoom, perhaps even sharing a holiday meal or dessert together online or getting together after the big meal to chat over coffee. You may even find that, without the usual hustle and bustle of meal prep for a crowd, you actually share more quality time than usual with relatives and friends. Make sure that elderly family members know how to use these technologies ahead of time so they can enjoy virtual get-togethers.

Be Thankful Together

Even virtually, one of the most important Thanksgiving traditions – being thankful – can still be enjoyed. In fact, gratitude has been shown to be an important part of mental and emotional well-being. Being mindfully thankful can help you to be more resilient in troubled times, can improve mental health by helping to dissipate negative emotions and can help increase empathy, all of which are useful during this Covid-19-complicated period of time. Many families take a few minutes on Thanksgiving to talk about the things they are grateful for. That’s something that can be done together this Thanksgiving 2020, even when separated by distance.

Winter Nutrition Guide for Healthy Immunity, Mood and More

Nov 10 by Ewcopywriting

Winter can put a damper on immune system function, energy levels and mood. Cooler temperatures and shorter days often translate into less sun exposure and reduced physical activity. This can impact serotonin levels and mood, as well as immune function and energy levels. Cold and flu season, along with a busy holiday season, can add to the challenges of the winter season. This year, plan ahead to overcome those winter challenges with the help of a winter nutritional strategy. Taking a targeted approach to winter nutrition and diet can help support physical health and overall well-being throughout the winter months.

Keep It Real For Better Health

One of the most important things you can do nutritionally to support overall health and well-being is to eat real food. Eliminate as many processed foods as possible from the daily diet. Be especially ruthless in cutting out highly processed foods. Highly processed foods tend to offer little to no nutritional value or fiber. They also tend to be high in sugars, sodium, unhealthy fats and assorted chemicals.

Not only do processed foods provide few health benefits, but many are also actively damaging to health, contributing to a broad range of chronic health conditions and diseases including type 2 diabetes, heart disease and high blood pressure. Real food is the foundation a nutrient-rich diet is built upon.

Feel Better With Smart Carbohydrate Choices

With the reduced sun exposure and the decrease in physical activity that the winter months can bring, serotonin levels can go down. This reduction can severely impact mood in people with a higher risk of developing season-related depression. As the winter season settles in, many people find themselves craving carbohydrates. That’s not surprising, because carbs influence serotonin production via the release of insulin. Insulin reduces the concentration of amino acids in the blood, except for tryptophan, allowing it to make its way to the brain, where it works in the production of serotonin.

Playing a key role in energy production, carbohydrates are an important part of the diet, typically making up between 45 and 65 percent of daily calories. However, not all carbs are created equal. There are bad carbs: those found in sweets and highly processed foods. Bad carbs offer a quick burst of simple sugar energy, but don’t bring much nutritional value to the table. Good carbs are more complex. They typically offer plenty of nutrition and fiber. Complex carbs digest slower, without the sugar energy crash caused by many simple, highly processed carbs.

Choose high-quality, nutrient-rich carbohydrates instead of highly processed simple carbs. Make sure to eat plenty of fresh vegetables, fresh fruit, legumes, whole grains and nuts. Maximize the nutritional benefits of the calories consumed in a day by choosing complex carbs from real food, avoiding the nutritionally bankrupt carbs found in highly processed foods. Taking this nutritional approach can help support serotonin production, mood, energy levels and immune system function throughout the winter.

Target Immune System Support

The winter months can increase the demands made on the immune system in a number of ways. The holiday season can be stressful and exhausting, eating habits can suffer and there’s always the cold and flu season to contend with. That makes supporting immune system function and health an important element of a winter nutritional strategy.

There are a number of important nutrients your body needs for a healthy immune system all winter long. Vitamin D is essential to the function and health of the immune system. Found in egg yolks, salmon, tuna, beef liver and fortified dairy products, numerous studies have confirmed the critical role of this nutrient in immune system performance. Antioxidant vitamins C and A also support healthy immunity, another reason why fresh fruits and vegetables must play a starring role in winter nutrition. Zinc is another important immune system supporting nutrient, so make sure to include foods such as poultry, eggs, whole grains and fish in the daily diet.

Focus On Energy Nutrients, Nourish The Mind

Maintaining energy levels isn’t just about feeling physically energetic. Proper energy levels also impact the mind – both mood and cognitive function. Many people feel sluggish during the winter months with their shorter days and longer nights.

Make sure to get enough iron, because deficiencies can have a dramatic effect on energy levels. Iron is essential to the process that moves oxygen throughout the body. Animal sources of iron, such as meat and fish, are easier for the body to use. However, plant-based foods, including beans and nuts, can also provide usable iron. The B vitamin complex is also closely aligned with both energy production and mental health and well-being, so eat plenty of leafy green vegetables, legumes and whole grains.

Healthy, Nourishing Winter Recipes

Immune-Boosting Chicken Soup

This hearty chicken soup is filled with powerful minerals, antibacterial herbs and other immune-boosting ingredients to deeply nourish your body during the cold, dark winter months. Adding the optional kombu (dried kelp) provides additional valuable minerals, while burdock root, also optional, contains prebiotics to support digestive health and immunity.

Ingredients

Sprigs of fresh rosemary, sage and thyme
1 bay leaf
1 strip kombu (optional)
1 ½ – 2 lbs. bone-in chicken
12 c. water or low-sodium chicken broth
2 tbsp. apple cider vinegar
2 tbsp. olive oil
1 onion, diced
1 lb. potatoes, diced
1 burdock root, peeled and diced (optional)
12 oz. shiitake mushrooms, sliced
4 carrots, chopped
4 stalks celery, chopped
4 garlic cloves, minced
Salt and pepper, to taste
2-3 c. kale, chopped

Directions

Tie together the sprigs of fresh rosemary, sage and thyme with kitchen twine to form an herb bouquet.
Place chicken, herb bouquet, bay leaf, apple cider vinegar and kombu (optional) in a large pot. Pour in chicken broth or water. Bring to a boil, skimming off any surface foam that forms. Reduce heat and simmer for approximately one hour.
Remove chicken, herb bouquet, bay leaf and kombu from the broth. Set chicken aside to cool, and discard the other materials.
In a separate large pot, heat the olive oil over medium heat. Saute the onion until it’s translucent (approximately 3 minutes). Add potatoes, burdock root, mushrooms, carrots, celery and garlic. Continue to saute for another 2-3 minutes.
Pour chicken broth into the pot with the vegetables and bring to a boil. Reduce heat, cover and simmer approximately 20 minutes, or until vegetables are tender.
As the soup cooks, remove the meat from the chicken. Cut chicken into small, bite-size pieces.
Once the vegetables are tender, add chicken meat and kale. Cook for an additional 3-5 minutes, or until kale is tender. Season to taste with salt and pepper.

Hearty Roasted Vegetables

Tasty roasted vegetables are not only delicious and nutritious, they are a wonderful way to “eat the rainbow” and get a variety of vitamins in your diet, even in winter.

Ingredients

1 onion, cubed
1 head of broccoli, chopped
2 stalks of celery, chopped
3 carrots, chopped
2 turnips, peeled and cut into 1-inch pieces
1 sweet potato, peeled and cut into 1-inch pieces
1 c. shiitake mushrooms, cut in half
1 beet, peeled and cut into 1-inch pieces
2 tbsp. olive oil
Salt and pepper, to taste

Directions

Preheat oven to 400 degrees.
In a large bowl, combine vegetables with olive oil. Toss until completely coated. Add pepper and salt to taste.
Spray a large baking sheet with cooking spray. Pour vegetables onto the baking sheet, arranging evenly across the sheet.
Roast vegetables for 20 minutes. Stir. Continue roasting approximately 20 – 25 minutes more, or until vegetables reach desired tenderness.

Warm Golden Chai

Warm chai is a wonderful, healing beverage that provides inflammation-fighting and immune-boosting spices and is chock full of powerful antioxidants. Cardamom and black pepper are also known for their ability to promote healthy digestion.

Ingredients

4 c. unsweetened almond milk (or milk of choice)
¾ tsp. cinnamon
¾ tsp. turmeric
¼ tsp. ginger
¼ tsp. nutmeg
¼ tsp. cardamom
1/8 tsp. black pepper
¼ tsp. vanilla extract
2 tbsp. raw honey

Directions

Put all ingredients into a blender; blend until smooth.
Pour mixture into a saucepan. Bring to a boil over medium heat. Reduce heat to low and simmer for approximately 3 minutes.
Pour hot chai into mugs and enjoy!

Play It Safe With Winter Nutrition

Because of the deep connections between diet and health, even those that typically eat well can benefit from nutritional supplements, particularly as an important component of winter nutrition. Some nutrients, like vitamin D, can be a challenge to get entirely from food. The amount of nutrients in fruits and vegetables depends on many factors, such as soil quality, that are out of the average consumer’s control. Nutritional supplements that provide a wide variety of high-quality vitamins and minerals are a great way to bridge the occasional nutritional gap.