This period, marked by the end of festivities and the return to routine, often generates feelings of discouragement that can be managed through healthy habits, where nutrition plays a decisive role.
The connection between nutrition and the brain According to nutritionist Nataniel Viuniski, a member of Herbalife's Nutrition Advisory Board, there is no single solution for the post-holiday stress, but a balanced diet is a key strategy. Medical literature, including reviews in the journal Nutrients, associates the inadequate intake of these elements with the appearance of depressive symptoms, highlighting that balance is vital, as an excess of minerals such as copper can be counterproductive.
Dietary strategies for emotional balance To mitigate the effects of Blue Monday, specialists recommend focusing on five dietary pillars:
- High-quality fats: Avocado, nuts, and fatty fish rich in unsaturated fats protect the integrity of neuronal membranes and facilitate neurotransmitter signaling.
- Limit simple sugars: High sugar levels cause blood glucose fluctuations that affect energy and mood, in addition to displacing the consumption of higher-quality nutrients.
- Increase fiber intake: Research in Frontiers in Nutrition indicates that fiber feeds beneficial intestinal bacteria. These produce butyrate, a substance that modulates communication between the gut and the brain, directly influencing mood.
- Prioritize natural foods: The consumption of vegetables, fruits, whole grains, and legumes provides antioxidants and tryptophan, which help reduce oxidative stress and systemic inflammation.
Additional wellness recommendations Dr. Viuniski emphasizes that nutritional support should be complemented by regular physical activity, restorative sleep, and, if necessary, professional psychological accompaniment.
Blue Monday: foods that help the production of serotonin and dopamine The third Monday of January highlights the importance of nutrition for mental health, identifying essential nutrients that regulate mood and the nervous system. Scientific studies suggest that certain nutrients are essential for the synthesis of neurotransmitters such as serotonin, dopamine, and endorphins, which are responsible for the feeling of well-being. Deficiencies in proteins, B-complex vitamins, vitamin D, magnesium, zinc, and omega-3 can compromise the functioning of the nervous system.
By adopting a varied and nutritious dietary pattern, people can strengthen their emotional resilience not only during Blue Monday but throughout the year, turning food into a strategic ally for mental health.
