The change in weather causes many people to fall into the trap of winter depression. Known medically as seasonal affective disorder, symptoms worsen in the colder months and include persistent low mood, irritability, and loss of pleasure in daily activities. Exposure to less sunlight is thought to be partly to blame, but scientists don’t yet fully understand why.
Although the causes are not completely clear, scientists know that eating a healthy diet can help relieve symptoms. “We often think that food only affects physical health, but food can play a big role in our mental health,” says Priya Tew, a specialist nutritionist and spokeswoman for the British Dietitian Association, in an interview with Emily Craig published in the British newspaper The Telegraph. Some foods are known to improve a person’s mood, which is good news if you are a foodie.
Below are foods and drinks that help overcome winter blues:
Dark chocolate
Teo says that eating dark chocolate daily has been shown to improve mood. This effect is believed to be due to dark chocolate being a source of prebiotics, a type of fiber that nourishes the gut microbiome and makes it more diverse. Studies indicate that diverse gut bacteria protect against anxiety and depression.
Dark chocolate is also rich in polyphenols, antioxidants that are thought to lower levels of the stress hormone cortisol and improve mood. To take advantage of these health benefits, be sure to choose a bar that contains at least 85% cocoa solids and eat only 30 grams per day (about 3 squares).
Eat fish rich in omega 3
“Oil fish have long been known to improve mental health and depression due to the omega-3 fatty acids they contain, which are essential for brain health,” Teo explains.
Omega-3 fatty acids are anti-inflammatory and interact with mood-related molecules in the brain, which scientists believe may explain their mood-enhancing effects.
Teo says it’s recommended to eat one to two 125-gram servings of oily fish per week. This could be salmon, mackerel, anchovies, sardines, herring or trout. “If you don’t like fish, you can also find omega-3s in chia seeds and walnuts,” she notes.
Bread made with whole grains
Teo explains that whole grains benefit our overall health, but it’s their high concentration of fibre, antioxidants and B vitamins that are thought to improve mental health.
In addition, whole grains are rich in tryptophan, an amino acid that the body needs to produce the happiness hormone serotonin.
“Whole grains also have a low glycemic index — the glycemic index is a number that gives you an idea of how quickly your body converts carbohydrates in food into glucose (sugar) — which means they provide a steady supply of energy to the brain and promote a stable mood,” Teo says.
Teo suggests eating whole grains regularly by eating oatmeal or brown toast for breakfast and a serving of quinoa, Bulgarian wheat, brown rice, or brown pasta with lunch and dinner. Try to eat 3 servings daily.
Eat berries
“Berries contain flavonoids that protect the brain, reduce inflammation and oxidative stress, which is an imbalance between free radicals and antioxidants that leads to cell damage,” explains nutritionist Anna Daniels.
Berries contain fiber (1.5 grams per 80 grams) and vitamin C (about a quarter of the recommended daily intake), which can help regulate blood sugar and mood. It is recommended to eat one serving daily to benefit from these benefits. Research shows that blueberries, in particular, also help strengthen memory and concentration and protect against cognitive decline.
Eat nuts
“Eating about 40 grams of nuts five times a week benefits mental health and cognition,” says Teo. This is because it is a source of mono- and polyunsaturated fats, which are essential for brain health. In addition, almonds, cashews, and pistachios contain the amino acid tryptophan, which is thought to alleviate symptoms of depression.
Daniels says nuts are also rich in antioxidants, vitamin B, vitamin E and magnesium, which protect cognitive function.
Drink two liters of water daily
Dehydration (even mild dehydration) is associated with poor mood, attention, and memory. In addition to drinking plenty of water (about two liters a day), Teo suggests trying adding a cup or two of green tea.
She points out that “green tea can help hydrate the body, and it contains an amino acid called L-theanine and antioxidants, which can have a calming effect and may help improve memory and concentration.”