The January blues, the winter blahs, or, in more serious cases, seasonal depression—whatever you call it, the winter months can be an emotionally difficult time for many. You may be less likely to partake in self-care and social activities—both contributors to positive mental health—because of colder temperatures, fewer hours of daylight or the threat of hazardous driving conditions. But did you know your mood this time of year may also be affected by a drop in vitamin D levels?
The body produces vitamin D when exposed to the sun and is important for "bone health, muscle movement, nerve connections to the brain and immune system function." Since many of us are dressed in layers and stay bundled up inside as much as possible in the wintertime, we're more at risk of a vitamin D deficiency, which is linked to seasonal affective disorder.
Don't worry though, there are ways to help prevent a deficiency in "the sunshine vitamin" even on the darkest winter days.
Eat foods naturally rich in vitamin D. Fatty fish, lean proteins and egg yolks are all great sources of the vitamin, so consider adding more egg dishes to your breakfast rotation or add baked salmon to your next salad, pasta or grain bowl. Need a vegan option? Mushrooms grown in ultraviolet light are one of the few plant-based sources of naturally occurring vitamin D. Bonus: This slow cooker mushroom soup is perfect for staying warm and cozy.
Add in foods fortified with vitamin D. Let's face it, not everyone is a fan of fish. Or eggs. Or mushrooms. Want more options? Many dairy products and plant-based dairy substitutes are fortified with vitamin D. Breakfast cereals often have added vitamin D as well, so a bowl of your favorite kid cereal with milk may be an easy and nostalgic way of incorporating more of this vital vitamin into your diet.
Ask a doctor or dietitian about supplements. Though not for everyone, if you're still concerned about your vitamin D consumption, connect with a trusted medical professional to see if a supplement or daily multivitamin might do the trick. Vitamin D can interact with certain prescription medications and overconsumption can be dangerous so always consult a medical professional before adding a supplement to your daily routine. Remember, dietitian visits are covered at 100 percent for members of the State Health Plan when seeing an in-network provider.
Want to learn more? Review the warning signs of a vitamin D deficiency.
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