The worsening of mood and sleepiness affects most people in the fall and winter. It is also a period in which some people experience increased appetite for sweets. It turns out that the appetite for “sweet taste” is hormonal justification – Olsztyn researchers explain.
As explained Radoslaw Majewski from the Institute of Animal Reproduction and Food Research of the Polish Academy of Sciences in Olsztyn, in the regulation of circadian melatonin is involved.
– The most important factor that regulates the biosynthesis of melatonin in the pineal gland, is light. During the day, the concentration of this hormone is low and increases at night, reaching a peak of approx. H. 2.00. Increasing the concentration of melatonin is a signal for the body to prepare for sleep. Due to occurring in autumn and winter shortage of light, melatonin concentration is maintained at a higher level than in spring and summer, making us feel tired, fatigued and stressed apatyczni-.
Remi Filarski of Olsztyn unit Sciences added that another hormone – serotonin – has a very broad spectrum of activities affecting the regulation of sleep, appetite and mood. It has been shown that people suffering from recurrent mood disorders have decreased levels of serotonin in the brain. There is a relationship between the amount of carbohydrates in the diet and the concentration of serotonin in the brain. Their consumption – Filarski -powoduje marked increase in blood glucose in response to insulin that is secreted.
– This hormone helps the precursor of serotonin, which is tryptophan, crossing the blood-brain barrier. Then its concentration increases, resulting in the production of serotonin – “happiness hormone”. However, it is short-lived effect, which lasted approx. 1.5 hours. After this time, the level of serotonin falls, and we still feel tired, sluggish, and again we have an irresistible urge to consumption, eg. Something sweet. Reaching the next cube of chocolate should be aware that excess carbohydrates that can not immediately be “burned”, is deposited in the form of body tłuszczowej- Filarski stressed.
Therefore, Olsztyn researchers suggest that to survive the long winter in good mental condition and at the same time maintaining a normal body weight is diet modification needed. Although energy demand in the autumn and winter growing, we should not consume without moderation sugars. Their excess is associated with the risk of overweight or obesity. The main sources in the diet are sweets, sodas, pastries half-confectionary (eg. Plaits, buns, rolls butter), fruit juices.
Experts point out that the allies in the fight against seasonal decline in mood appear to be complex carbohydrates by low glycemic index. They cause gradual release of glucose into the blood. Their sources are cereal products: flour, cereal, rice, pasta, oatmeal.
– preparing meals, keep in mind that the rice or pasta should not be rozgotowywać because it increases the glycemic index. Similarly, in the case of vegetables, which are best eaten raw or briefly steamed. For the sake of a higher content of dietary fiber, minerals and vitamins, it is recommended to whole wheat bread whole wheat or graham type, buckwheat, brown rice, wholemeal pasta – said Radosław Majewski.
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