During the winter season, as cold days and sunlight hours decrease, mood can significantly decline. Some people may feel a bit more tired or sluggish during this time, but others may experience chronic and more severe symptoms such as Seasonal Affective Disorder (SAD).

 

Seasonal affective disorder is primarily caused by limited production of serotonin, a chemical that helps regulate mood, due to decreased sunlight. This condition affects about 5% of people during the winter season.

Fortunately, there are certain lifestyles, including foods that help prevent winter depression. In this regard, the American health and medical media 'Health' introduced one food to add to your diet and one to avoid in order to naturally improve your mood this winter.

What are good foods to prevent winter depression?

 

Eat more probiotic foods

 

The gut microbiota (microbiome) refers to a community of over one trillion microorganisms primarily residing in the large intestine.

According to research, these microbial communities are closely linked through a neural network connecting two body regions called the gut-brain axis, which has a significant impact on mood disorders such as depression.

For this reason, experts recommend consuming more foods rich in probiotics that help promote the growth and proliferation of beneficial gut bacteria. Such foods include unsweetened low-fat yogurt, kimchi, and kefir (fermented milk made from cow's milk, goat's milk, etc.).

 

Probiotics contained in food support a healthy gut microbiota, influence the production of neurotransmitters, and reduce inflammation associated with depression.

 

Increasing Vitamin D

 

Experts say, "Prioritizing vitamin D is one way to improve your mood this winter," and "Sunlight is the main way people get vitamin D, which can be problematic during the winter months with less sunlight."

Experts say that while there are limitations to obtaining all necessary vitamin D through food alone, increasing intake can definitely be helpful. Foods rich in vitamin D include fish such as salmon and tuna, as well as vitamin D-fortified orange juice. Depending on cultivation methods, certain mushrooms also contain vitamin D.

However, increasing vitamin D intake may improve mood for some people, but it may not have a significant effect on individuals with seasonal affective disorder. Studies have shown that vitamin D supplements alone are insufficient to treat seasonal affective disorder.

 

Foods rich in omega-3 fatty acids

 

Foods rich in omega-3 fatty acids such as fish, walnuts, and seeds support brain health and serotonin production. Some studies have shown that omega-3 fatty acids help reduce symptoms of depression.

Prebiotic foods are also good.

 

Not only probiotics but also prebiotics help improve mood. Prebiotics are a type of fiber found in foods such as garlic, onions, bananas, and asparagus, serving as food for probiotics.

Probiotics have a mood-enhancing effect, so consuming more prebiotics can indirectly improve mood. Oats, chives, apples, legumes, and flaxseeds are also good sources of prebiotics.

 

What foods should be avoided?

 

Alcohol consumption. Spending more time indoors during winter can lead to increased alcohol intake. However, to regulate mood, drinking should be limited.

 

Experts say, "Excessive drinking can significantly affect mood," and "Alcohol consumption can interfere with sleep, gut health, and the absorption of essential nutrients, all of which can impact mood as well as lead to other health problems." A study published in 2020 found a correlation between high levels of alcohol intake and an increased risk of depression.

 

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Excessive drinking can spoil your mood.

Eating in moderation is also important.

You should really drink in moderation and according to how you're feeling that day.

 

It would be good to include snacks rich in omega-3.