Beat your winter blues with these easy food tips

Summer is over, the holidays are behind us. The time has come to settle in for darker days. This is one of the reasons people suffer from seasonal depression. It's also the time of year to make important decisions about what you eat. We'll show you 5 great food tips you can use to prevent winter blues. photo credit: Jeff S. PhotoArt via photopin cc It's important to make sure your nutrition suffices and supports neurotransmitters like serotonin. This regulates intestinal movements and is responsible for maintaining a mood balance. Without getting too much into docter's mumbo-jumbo we'll show you 5 tips on beating a winter depression.

1. Eat every 3 to 4 hours.

When eating every tree to four hours make sure you include enough protein with every meal. This is critical especially when you choose to become a vegetarian, protein is important. So make sure you eat enough beans, nuts or seeds with every meal.

2. Take vitamin D daily.

Also called the "sunshine" vitamin, vitamin D is important to your body to support your good mood. Taking 2000 io daily is recommended, which is a minimum when you want to maintain your vitamin D levels throughout the winter.

3. Don't forget about these B numbers.

B6, B12 and folate are critical additions to your mood pathways. Generally vitamin B vitamins are found in unprocessed food like legumes, meats, vegetables and whole grains.

4. Eat enough good fats.

Good fats are Omega 3 oil, which is found in fish, nuts ( walnuts ! ) and algae. Usage of fish oil supplements can improve a mild to moderate depression just as good as anti depressant. The recommended amount of Omega 3 oil DHA is 500 mg each day to support your mood.

5. Take some 5-HTP

When taking some 5-HTP at bed you can boost serotonin. Start by taking 50 to 100 mg 5-HTP and you'll notice a mood difference within two weeks. Bonus: if you're not into taking supplements you can also try the methods below:

1. Good morning sunshine!

Wake up and go outside within two hours of waking up, even when it's cold outside! The natural daylight will help you lighten up your mood.

2. Eat (more) complex carbohydrates.

You'll probably crave greasy junk food during the cold winter months, but stuffing yourself with refined flours and sugars will only make you more glum.

3. Stay social

It's very tempting to stay indoors during the winter months, but force yourself to go out and socialize! This will definitely brighten your mood.