Winter is a time when depression is common... How can you boost your mood with food?

During the winter months, colder days and reduced sunlight can lead to significant mood swings. While some people may feel more tired or lethargic during this time, others may experience chronic and more severe symptoms, such as seasonal affective disorder (SAD).

 

Seasonal affective disorder (SAD) is thought to be caused by reduced sunlight exposure, which limits the production of serotonin, a chemical that helps regulate mood. The condition affects approximately 5% of people during the winter months.

Fortunately, there are certain lifestyle changes, including foods, that can help prevent winter blues. Health, a US health and medical media outlet, shared some foods to add to your diet to naturally boost your mood this winter, along with one to avoid.

What foods are good for preventing winter depression?

 

Eat more probiotic foods

 

The gut microbiome is a collection of more than 1 trillion microorganisms that primarily reside in the large intestine.

Research suggests that these microbial communities are closely linked through a neural network connecting these two body parts, called the gut-brain axis, which has a profound impact on mood and mood disorders like depression.

For this reason, experts recommend eating more foods rich in probiotics, which help the growth and flourishing of beneficial gut bacteria. These foods include unsweetened, low-fat yogurt, kimchi, and kefir (fermented milk made from sheep's or goat's milk).

 

Probiotics found in foods support a healthy gut microbiome, which influences the production of neurotransmitters and reduces inflammation associated with depression.

 

Increase vitamin D

 

“Prioritizing vitamin D is one way to feel better this winter,” experts say. “Sunlight is the main way people get vitamin D, which can be a problem during the winter months when there is less sunlight.”

Experts say, "While it's difficult to get all the vitamin D you need from food, increasing your intake can certainly help." Foods rich in vitamin D include fish like salmon and tuna, and fortified orange juice. Vitamin D is also found in certain mushrooms, depending on how they are grown.

However, while increasing vitamin D intake may improve mood in some people, it may not have a significant impact on those with seasonal affective disorder. Studies have shown that vitamin D supplements alone are not sufficient to treat seasonal affective disorder.

 

Foods rich in omega-3 fatty acids

 

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

Prebiotic foods are also good

 

In addition to probiotics, prebiotics can also help boost your mood. Prebiotics are a type of fiber found in foods like garlic, onions, bananas, and asparagus, and they serve as food for probiotics.

Since probiotics have a mood-boosting effect, consuming more prebiotics can indirectly improve your mood. Oats, chives, apples, beans, and flaxseed are also good sources of prebiotics.

 

What foods should I avoid?

 

Alcohol. Spending more time indoors during the winter can lead to increased alcohol consumption. However, to manage your mood, you should limit your drinking.

 

Experts say that excessive drinking can significantly affect mood. Alcohol can interfere with sleep, gut health, and the absorption of essential nutrients, all of which can affect mood and lead to other health problems. A 2020 study found a link between high alcohol consumption and an increased risk of depression.

 

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Excessive drinking can make you feel bad

Eating in moderation is also good,

Alcohol should be consumed in moderation, depending on your condition that day.

 

It would be good to have it as a snack rich in omega-3.