January. Christmas is all but a distant memory and going “back to normal” is inevitable. The anti-climax following Christmas can leave many people feeling gloomy and down. Sound like you? Then you may be like the majority of people and have a case of the January Blues. You may laugh but this is actually a real phenomenon. Returning to work, listening to other’s overly ambitious resolution, all can make you wish it actually were Christmas every day. If Storm Frank put a dampener on your mood and you’re fed up listening to your best friend’s #newyearnewme goals here are a few ways to shake those January blues and eat yourself happy in 2016.
Vitamin D
Better known as the "Sunshine Vitamin," vitamin D is largely synthesised in our skin in the presence of sunshine. Ireland has, well, suboptimal levels of sunshine and this is turn means we Irish freckle heads have less vitamin D than our European counterparts living closer to the equator. Recent research suggests that those with low levels of vitamin D are more likely to experience depressive symptoms and these symptoms have been seen to improve when vitamin D supplements are taken. Luckily vitamin D is available in a wide variety of foods such as fortified cereals, dairy products and eggs. Stock up on these foods between October and March when the sun is furthest away and you'll also benefit your bones, teeth and immune system.
Omega- 3 Fish Oils
"Good Fats" known as the PUFAs and MUFAs are important for heart health, but did you know they could contribute to our mood? Studies have shown that adherence to the Mediterranean-style diet reduces the risk of depression. The Mediterranean-style diet is high in fresh fish and olive oil – important sources of PUFAs and MUFAs. This January sprinkle your morning porridge with some nuts and seeds and add spinach or kale to your smoothies to boost your Omega-3 levels without having to stomach that horrid cod liver oil that was forced upon us as children.
Exercise
"Exercise gives you endorphins. Endorphins make you happy." Yes, Legally Blonde is entertaining and informative. Endorphins are chemicals released during exercise that leave you feeling energised and positive following a workout. This January make it your mission to peel your family and friends off the sofa and get out for a brisk walk or take a fun exercise class such as dancing or kick-boxing. You'll burn off those Christmas calories instead of comfort eating your way through these dark evenings.
Mindful Eating
It's a dark, cold evening. You're curled up in front of the telly with a glass of wine, a box of Christmas chocolates and the broken bits in the tube of Pringles. Sound familiar? Comfort eating is more common in winter than summer. Most probably because it's cold, we're unwilling to leave the house in the miserable weather and there's copious sweets and treats tempting us. This January be a shepherd not a sheep and do something different. Opt for wholegrains over white bread and pasta. Pack a punch with protein rich meals filled with lean meat and beans. You'll have a slower release of energy to keep you feeling full for longer and you'll probably experience less sugary cravings. And, if cravings do creep in, opt for a handful of nuts or a couple of squares of dark chocolate. Before you know it you'll be bouncing into February full of the joys of spring.
Any dietary advice suggested is for healthy people with no known illness. If you have any queries regarding your diet, weight or mental health please consult your doctor before embarking on any diet.
Amy Meegan is a final year student of Human Nutrition in UCD. She can be contacted at amy.meegan@gmail.com. You can follow her on Instagram @noblenutrition and @amy_meegan.
