If the winter weather and reduced daylight is getting you down, dietitians say to add these five things to your diet to improve your mood—and to avoid this one substance

5 Ways to Boost Mood Through Food This Winter, According to Nutrition Experts

If the winter weather and reduced daylight is getting you down, dietitians say to add these five things to your diet to improve your mood—and to avoid this one substance

• As winter begins and daylight diminishes, you may start to feel sluggish and down—or even experience seasonal affective disorder.
• Dietitians share five tips to naturally boost your mood through diet, such as incorporating more probiotics and prebiotics, adding saffron to dishes, and eating foods rich in omega-3s.

It’s no secret that the combination of cold days and diminished daylight hours can put a serious damper on mood. While some people might feel a bit more tired or sluggish this time of year, others may experience chronic and more serious symptoms—meeting criteria for specific diagnoses, such as seasonal affective disorder, or SAD.

SAD is largely caused by reduced sunlight limiting the production of serotonin, a chemical that helps regulate mood, Amy Davis, RDN, registered dietitian and owner of Amy Davis Nutrition, told Health. The condition affects about 5% of people during the winter months.

Fortunately, you may be able to offset at least some of those winter blues by making certain lifestyle choices, including when it comes to the food you eat. Here are five things to add to your diet to help boost your mood naturally this winter—and one substance to avoid.

Incorporate More Probiotics

The gut microbiome is a colony of over a trillion microorganisms that live mainly in the colon. Research has found that this microbe community has close ties to the brain through a network of nerves connecting the two body parts called the gut-brain axis, which can play a large role in mood and mood disorders like depression.

That’s why Kristen Carli, MS, RD, a registered dietitian and owner of Camelback Nutrition & Wellness, suggests reaching for more foods rich in probiotics, which are live microorganisms that help beneficial gut bacteria grow and thrive. “Probiotics in foods like yogurt, kimchi, and kefir can support a healthy gut microbiome,” she told Health. That, in turn, “influences the production of neurotransmitters and reduces inflammation associated with depression.”

Prioritize Vitamin D

Prioritizing vitamin D is one way to boost mood this winter, according to Michelle DiBlasi, DO, chief of inpatient psychiatry at Tufts Medical Center. Sunlight is the primary way people obtain vitamin D, which can be problematic during the dark winter months.

Though DiBlasi told Health that getting all of your vitamin D needs through food can be “challenging,” raising your intake can certainly help. She suggests opting for fish like salmon and tuna or foods fortified with vitamin D, such as orange juice and almond milk. Vitamin D can also be found in certain mushrooms, depending on how they are grown.

It’s important to note, however, that while increasing vitamin D consumption may elevate mood for some people, it may not significantly affect people with SAD. “Research shows that vitamin D supplementation alone does not seem to be enough to treat SAD,” Carli said.

Reach for Foods High in Omega-3 Fatty Acids

Davis suggests eating foods high in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts. These foods support brain health and serotonin production, she said.

Some research has found that omega-3s may help reduce symptoms of depression. A 2019 meta-analysis, for example, showed that omega-3 fatty acid supplementation of at least 60% eicosapentaenoic acid (EPA) at doses equal to or less than 1 gram per day lowered depression symptoms.

Spice Up Food With Saffron

Saffron is one of the most expensive ingredients on the market, but experts say it might be worth the splurge if you’re trying to elevate your mood. “Saffron, often referred to as the ‘golden spice,’ is not only prized for its culinary uses but also its potential mood-enhancing properties,” Lauren Manaker, MS, RDN, LD, a South Carolina-based registered dietitian, told Health.

“According to research, saffron may have antidepressant effects, helping to alleviate symptoms of mild to moderate depression,” Manaker said. She added that the spice contains active compounds like crocin and safranal, which may influence serotonin levels in the brain.

Embrace Prebiotics

It’s not only probiotics that may enhance mood but prebiotics as well, according to Naria Le Mire, MPH, RDN, founder of Naria Le Mire Nutrition. Prebiotics are a type of fiber found in foods such as garlic, onions, bananas, and asparagus that feed probiotics. 

Because probiotics may have mood-enhancing effects, it makes sense that consuming more of their food—prebiotics—can also indirectly boost mood.

Oats, leeks, apples, legumes, and flaxseed are also good sources of prebiotics.

Lay Off the Alcohol

More time indoors can lead to increased alcohol consumption, but Adrian Hernandez, MS, RDN, registered dietitian and owner of AEH Nutrition LLC, said it’s best to limit intake if you’re seeking to regulate mood. “Excessive alcohol can significantly affect mood,” Hernandez told Health. 

Drinking alcohol can interfere with sleep, gut health, and the absorption of essential micronutrients, all of which can have an effect on mood as well as lead to other health problems.

While more research on the relationship between alcohol and a person's mental state is needed, a 2020 cross-sectional study found a link between higher levels of alcohol consumption and an increased risk of depression.

This story originally appeared on: Health News - Author:Christina Manian, RDN