Eat to beat the winter blues
As we continue to navigate the long, dark winter months, it’s natural to feel a bit worn down.
Although signs of spring are slowly starting to appear (my fingers are firmly crossed that
this will happen very soon), the shorter days, never-ending lack of sunlight, and Arctic temperatures can start to take a toll on our mental health and wellbeing.
This is when we are more likely to find ourselves reaching for comfort food. But what we eat really can play a massive role in how we are feeling.
So, if you’re feeling a little blue, here’s what you can eat for a happier winter.
Omega-3 fatty acids
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are crucial for brain health and can help reduce symptoms of low mood and depression. A 2019 meta-analysis published in Translational Psychiatry found that higher levels of omega-3, particularly EPA, significantly improved depressive symptoms.
These omega-3s have been shown to reduce inflammation in the brain and also help dopamine and serotonin (often described as our ‘happy hormones’) to get to the brain more easily.
Food sources: Oily fish such as salmon, mackerel and sardines are great sources of EPA and DHA. Aim for around 2-3 portions a week.
If you’re plant-based or just not a fan of fish, then walnuts, flaxseeds, and chia seeds are good alternatives.
Top tip: The type of omega-3 in these plant-based foods (alpha-linolenic acid, or ALA) isn’t as readily available to the body as EPA and DHA, so you may want to consider an algae-based EPA/DHA supplement for additional support.
Magnesium
Known as ‘the relaxation mineral’, magnesium supports neurotransmitter function and can help with symptoms of anxiety. Studies suggest that low magnesium levels may be linked to increased stress and depressive symptoms.
Food sources: Dark leafy greens (like spinach and kale), almonds, cashews, pumpkin seeds, and dark chocolate (70% or higher) are great sources of magnesium. A 30g portion of almonds will give you a quarter of your daily magnesium needs.
As well as magnesium, dark chocolate also contains polyphenols, a type of antioxidant, which has been linked with better mood.
Top tip: If you melt your dark chocolate and mix in a handful of chopped nuts, spread the mixture onto a baking sheet and let it set in the fridge, you have a nutritious chocolate nut bark for a simple, post-lunch snack.
Vitamin D
Often referred to as the ‘sunshine vitamin’, vitamin D is essential for mood regulation. Low vitamin D levels have been associated with depression and in winter, low sunlight exposure can leave many of us deficient. I've covered vitamin D – why we need it, where we can get it, who’s more at risk of deficiency and the importance of testing our levels before supplementing – in a previous blog.
Food sources: Oily fish (like salmon and tuna), egg yolks, organ meats, and mushrooms contain some vitamin D. However, food sources don’t really give us enough, so supplementation is necessary during these winter months.
B vitamins
B vitamins, especially B6, B9 (otherwise known as folate) and B12 play a key role in brain function and the production of neurotransmitters like our happy hormones, serotonin and dopamine. Deficiencies in these vitamins have been associated with mood disorders.
Food sources: B vitamins can be found in whole grains, legumes, dark leafy greens, eggs, nutritional yeast, and fortified plant-based milks.
Top tip: Make a warm salad with brown rice or quinoa, a handful of chickpeas and some steamed kale or broccoli, and sprinkle on some nutritional yeast and seeds for a mood-boosting lunch.
Tryptophan
This amino acid is an ingredient that’s needed to make serotonin, our ‘happy hormone’. Consuming tryptophan-rich foods alongside carbohydrates can boost serotonin production.
Food sources: Turkey, chicken, tofu, oats, bananas, and seeds like sunflower or pumpkin seeds are tryptophan-rich.
Top tip: Add some chicken or tofu to that warm lunchtime salad, or make a breakfast smoothie with some oats, banana, and a tablespoon each of flaxseeds and cacao powder.
Beat the winter blues
Not sure if you’re getting enough of these mood-boosting nutrients in your diet?
Confused by all the information out there?
Book a chat with me today.