It's been really cold here - like "woah! it snowed in November" cold. I love the cold - wearing a giant coat is one of my very favorite things. I know I live in the wrong area of the county, but when we start to get the cold I'm very happy….as long as it's sunny too (like yesterday). If it's nice and cold but the sun is shining - whew, I'm a happy girl. But as winter really starts to creep in here, it gets gray and moody and you can just feel the happiness seeping out of you - that was dramatic…but it's true. The lack of sunshine and vitamin D can really start to wear on your mood and make you feel those depression symptoms in a major way.
Good news though! Turn your frown upside down because there are foods you can eat to enhance your mood even when the days are long and dark and gray! So start planning your February pantry stocking list ahead of time because winter is coming.
When we're feeling low or stressed, reaching for a sweet, sugary treat may offer some instant gratification, but come the inevitable sugar crash, your depressive symptoms may worsen and make you feel even worse than before. But just like simple carbs and sugary treats can exacerbate a low point, some foods can help boost your mood - let's talk about those.
Omega-3 Fatty Acids
It's been proven that omega-3's are good for your overall brain health and even more recently, studies (1) have found that eating a diet rich in omega-3s (like fish) was associated lower risk for developing depressive symptoms. Good sources of omega-3's are salmon and other fatty fish (sardines, mackerel, herring, anchovies), walnuts, and flax and chia seeds.
Probiotics
You all know I'm all about that gut-brain connection and this is further supported by research (2) that suggests a healthy gut is a mood booster for your brain, particularly in people affected by some sort of GI upset or issue. So, pump up your probiotic-rich foods this winter with yogurt (full fat, low sugar), kefir, sauerkraut, or kimchi.
Whole Grains
Whole grains are one of your body's best source of B vitamins - nutrients that are vital for brain health. B vitamins play major roles in al your brain functions including the uptake and conversion of serotonin (mood booster) levels. Opt for sprouted and/or gluten-free whole grains when you can like rice, quinoa, oats, and millet. And another point for these whole grains because they're good sources of fiber - essential for a healthy gut.
Leafy Greens
You know we can't make it through a food list without the mention of leafy greens. They're good for everything but their role in brain health and mood boosting is supported by their high folate (another B vitamin) content. Recent studies (3) have found that folate deficiency may impair the metabolism of serotonin, dopamine, and noradrenaline (neurotransmitters important for mood) and be associated with depression. Foods rich in folate include spinach, turnip greens, edamame, broccoli, avocado, beans and legumes.
Vitamin D-Fortified Foods
Your sunshine vitamin (vitamin D) helps fight depressive symptoms. Even just 10 minutes with your face turned toward the sunshine can make a huge difference in your mood, but when the weather is dark and gray and direct sunlight isn't an option, try to incorporate some foods with vitamin D like cheese, egg yolk, and fortified milk products.
Finally, in general research (4), higher consumption of fruits and vegetables has associated with lower risk for depression and development of depressive symptoms. Additionally, watch your caffeine intake. Many people reach for that extra cup of coffee to get them through a mid-day slump or to push through the 4pm sunset. Moderate caffeine consumption has been shown to have a protective effect on brain health and depression but over consumption can increase stress, jittery feelings, irritability and sadness (more on caffeine here). And since everyone's tolerance level is difference, pay attention to your own symptom association with caffeine.
Ready to boost your mood? Try one of these mood-boosting recipes:
Garlic Butter Salmon w/ Roasted Broccoli & Quinoa
