Food and mood are interconnected. However, cold winter days have a greater impact. The short daylight alone makes you depressed. Some people may feel a little more tired, and 5% have an affective disorder (SAD). Seasonal affective disorder is largely caused by a lack of sunlight, which limits the production of serotonin, a chemical that helps regulate mood, notes xrust. Choosing certain foods may improve symptoms.
1. Add more probiotics to your diet
The gut microbiome is a colony of more than a trillion microorganisms that live primarily in the large intestine. Research has shown that this microbial community is closely connected to the brain through a network of nerves connecting these two parts of the body, called the gut-brain axis, which may play an important role in mood and mood disorders such as depression.
This is why doctors recommend consuming more foods rich in probiotics — live microorganisms that help beneficial intestinal bacteria grow and thrive. Probiotics in foods such as yogurt, kimchi, and kefir can support healthy gut flora. This in turn “affects the production of neurotransmitters and reduces inflammation associated with depression.”
2. Priority should be given to vitamin D
One way to improve your mood in winter is to prioritize vitamin D intake. Sunlight is the main source of vitamin D for most people, which can be difficult during the dark winter months.
Getting all the vitamin D nutrients you need from food can be challenging. It is recommended to choose fish, such as salmon and tuna, or foods fortified with vitamin D, such as orange juice and almond milk. Vitamin D is also found in some mushrooms, depending on how they are grown.
3. Give preference to foods high in Omega-3 fatty acids
It is recommended to eat foods high in omega-3 fatty acids. These foods promote brain health and serotonin production. Foods rich in omega-3 fatty acids include: fatty fish, flax seeds, walnuts.
Some studies have shown that omega-3 fatty acids may help reduce symptoms of depression. A 2019 meta-analysis found that omega-3 fatty acid supplements containing at least 60% eicosapentaenoic acid (EPA) at 1 gram or less per day reduced symptoms of depression.
4. Spice up your dishes with saffron
Saffron is one of the most expensive ingredients on the market, but experts say it can cost your money if you're trying to improve your mood. Saffron, often called the “golden spice,” is valued not only for its culinary properties, but also for its potential mood-boosting abilities.
5. Use prebiotics
Prebiotics can also improve your mood. Prebiotics are a type of fiber that feeds probiotics. Prebiotics are found in foods such as: garlic, onions, bananas, asparagus, oats, leeks, apples, legumes, flax seeds.
6. Reduce your alcohol consumption
Spending more time indoors can lead to increased alcohol consumption. This is unacceptable. Self-restraint is needed. After all, alcohol only temporarily lifts your mood. Next comes depression.
Additionally, alcohol disrupts sleep, gut health, and the absorption of essential micronutrients, which in turn can affect mood and lead to other health problems.
Xrust Food and mood: how to be the first to raise the latter
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