Nutritionist Reveals the Top Foods You Should Eat To Fight the Winter Blues

It’s no secret that food affects our mood. However, some foods may be more influential than others.

About 5 percent of Americans suffer from seasonal affective disorder, a type of seasonal depression most commonly experienced during winter and fall. It’s not clear why, but scientists believe that shorter days and longer nights can cause chemical imbalances in the brain, leading to depression and fatigue. That’s what I think.

Typical treatments for SAD include phototherapy, prescribed sun exposure, and sometimes antidepressants. But our diet also plays an important role.

“Diet plays a huge role in hormone regulation,” said Kyle Crowley, nutrition expert at Protein Works. newsweek. “During the winter months, it’s especially important to make sure you’re feeding your body with healthy nutrients to promote mental health.”

So what foods should you eat to fight the winter blues?

fatty fish

Oily fish such as salmon, sardines, and mackerel are one of the best sources of vitamin D and healthy omega-3 fatty acids.

“Vitamin D is an essential nutrient that plays an important role in hormonal balance,” Dr. Crowley said. “Vitamins are absorbed naturally when exposed to sunlight, but winter makes it even more difficult.”

Vitamin D promotes bone health, cell growth, and supports the immune system. It may also play a role in supporting mental health, as both depression and SAD are associated with reduced circulating levels of this important nutrient.

In addition to fatty fish, vitamin D is also found in eggs, red meat, fortified dairy products, and supplements.

oats

There is nothing more delicious than warm porridge in winter. But oats do more than just give you a pick-me-up in the morning.

“Oats are extremely high in fiber, which helps stabilize blood sugar levels and prevent mood swings,” Crowley says. “Additionally, oats contain zinc, which supports overall brain health, and glucose, which provides energy to the body. Oats also trigger the release of tryptophan, which produces serotonin, which can lead to symptoms of anxiety and depression. Reduces

“Tryptophan is the amino acid precursor of serotonin. Diets low in tryptophan can reduce serotonin production, which can increase symptoms of anxiety and depression.”

Other high tryptophan foods include bananas, peanuts, meat, and dairy products.

berries

Berries boast a wealth of health benefits and are rich in vitamins, fiber, and antioxidants.

“Berries are one of the best foods for developing a positive mindset,” Crowley says. “From blueberries to strawberries, they have a variety of effects on our mood, including activating brain pathways to improve cognition and countering the negative effects of stress through vitamin C. Eating berries for breakfast prepares you for the next day. [they] It can improve your mood within 2 hours after consumption. ”

Although it can be difficult (and expensive) to buy fresh berries in the winter, frozen berries work just as well and are a great pairing with piping hot porridge.

linseed

“Plant-based flaxseed is a great source of omega-3s, which help increase dopamine and serotonin,” Crowley says. “This is extremely important for mood and mental health, as well as being high in other nutrients such as protein and fiber.”

Fiber is essential for supporting the trillions of microorganisms that live in our intestines (collectively referred to as the gut microbiome). Indeed, many studies have shown that these microorganisms play an important role in regulating the SAD cycle.

Flaxseeds are also rich in thiamin, a B vitamin known for supporting energy levels, and magnesium, which helps activate vitamin D in the body.

Of course, introducing these blues-busting foods is only effective if accompanied by a healthy, balanced diet.

“Due to the hormonal regulatory effects of insulin, sugar intake can have a significant impact on mood,” Crowley says. “Increased sugar intake over the Christmas period causes repeated rises in blood sugar levels. It is important to consciously manage sugar intake over the Christmas period.

“Combining sugar with protein, fiber, and low-glycemic carbohydrates can also improve your body’s response to increased intake.”