It’s clear that cold weather and limited daylight can really take a toll on our mood. For some, it might just lead to feeling a bit more tired or low energy, but others might face more severe symptoms, like those seen in seasonal affective disorder (SAD). This is often due to reduced sunlight, which affects serotonin production, a mood-regulating chemical. SAD impacts about 5% of the population during the winter.
Luckily, there are ways to help lighten those winter blues, especially through our food choices. Here are five foods that can naturally boost your mood this winter, plus one thing you might want to skip.
Our gut microbiome, a huge community of over a trillion microorganisms mainly in the colon, is closely linked to our mood. This connection, known as the gut-brain axis, plays a significant role in mood and mood disorders like depression. Kristen Carli, a registered dietitian, recommends consuming foods rich in probiotics, like yogurt, kimchi, and kefir. These probiotics help grow beneficial gut bacteria, influencing neurotransmitter production and reducing inflammation related to depression.
Another way to lift your mood is by ensuring you get enough vitamin D. During winter, our main source of vitamin D—sunlight—is limited. Michelle DiBlasi, a psychiatrist, suggests boosting your intake through foods like fish (salmon and tuna), fortified products (orange juice, almond milk), and certain mushrooms. However, while increasing vitamin D can help certain individuals, it might not significantly impact those with SAD.
Including omega-3 fatty acids in your diet can also support brain health and serotonin production. Amy Davis recommends foods like fatty fish, flaxseeds, and walnuts to help reduce depression symptoms. A study from 2019 showed that omega-3 supplements, particularly those with at least 60% eicosapentaenoic acid (EPA), can lower depression symptoms.
Saffron, known for being one of the priciest spices, might be worth the investment if you’re looking to boost your mood. It’s believed to have antidepressant effects, helping with mild to moderate depression. Saffron contains compounds like crocin and safranal that might influence serotonin levels.
Not just probiotics, but prebiotics can enhance mood too. Prebiotics are fibers found in foods like garlic, onions, bananas, and asparagus, which nourish probiotics. Since probiotics support mood, it makes sense that consuming prebiotics can help boost mood indirectly. Other prebiotic-rich foods include oats, leeks, apples, legumes, and flaxseed.
With more time spent indoors, alcohol consumption might increase, but it’s wise to limit it for mood regulation. Excessive drinking can disrupt sleep, gut health, and nutrient absorption, all affecting mood and potentially leading to other health issues. A 2020 study even found a connection between higher alcohol intake and a heightened risk of depression.
