Dear Jenn,
I noticed that during winter months I feel down. Family obligations and my job keep me busy but my mood is melancholy. Are there any foods that can boost my mood?
Sincerely,
Winter Blue
Dear Winter Blue,
Many people feel low during the winter season. When days are shorter and nights longer there can be a winter onset of seasonal affective disorder (SAD). There are ways you can boost your mood in wintertime.
Food psychology is the study of the mental processes behind how and why we eat. Food consumption is biological, but eating habits are influenced by our perception of food as well as social and environmental stimuli. According to the New York Times, January 25, 2022, article “Take Comfort: These Foods Can Improve Your Mood,” there is a strong connection between the stomach and brain. This tight connection forms in the womb, as gut and brain cells originate from the same embryonic cells. The brain and gut communicate via the “vagus nerve.” Stress can trigger anxiety in the mind and butterflies in the stomach.
Microbiome (stomach bacteria). Food influences the state of the gut microbiome. Some species of gut microbiomes have been linked to depression.
Body fuel: Just as gas is fuel for a car and electricity for an EV, nutrients fuel our body.
An inadequate diet can lead to fatigue and impaired decision making. Poor diets negatively impact neural and brain function, concentration, memory, sleep, mood and motor skills. All compromised!
Over consumption of sugar triggers brain chemistry imbalances. High sugar intake causes hyperactivity, difficulty concentrating and depression. A high sugar meal or snack without protein and fat causes spikes in blood sugar. As the body rushes to process the sugar, energy levels crash, making you sluggish. Low blood sugar can make you feel panicky, and cause problems with sleep.
Furthermore, processed meat, fried foods, refined cereals, candy, pastries and high-fat dairy products can make you feel anxious and depressed.
Studies are finding the following:
1. Connections exist between depression, anxiety and attention deficit hyperactivity disorder (ADHD), dementia and diet. Studies show that people with mental illness fare worse with inadequate diets.
2. Healthy diets can improve symptoms of depression and anxiety.
3. People who are in favorable mood states tend to prefer nutritious foods that are low in sugar, fat and salt.
4. Healthy diets are associated with fewer mood fluctuations, a happier outlook, improved focus and better physical health.
5. Protein intake from fish, lean meat, poultry, tofu, beans, eggs and yogurt has been linked to increased production of dopamine, norepinephrine and serotonin. These brain chemicals (neurotransmitters) play a role in mood, motivation and concentration.
6. Vitamin B6 helps produce mood-regulating neurotransmitters: serotonin, dopamine and gamma-aminobutyric acid (GABA).
7. Vitamin D helps produce serotonin. Sunshine on the skin for 15 minutes helps produce active vitamin D3 <serotonin <mood.
8. Omega fat is an essential nutrient and must be obtained from our diet. Omega fat has many functions in our body and is a wonderful mood-boosting chemical. Sources include fish, fish oils, flaxseed, chia seeds, walnuts, hemp seeds, edamame, kidney beans and soy oil.
9. According to the New York Times article quoted above, a four-year study of 10, 000 + university students in Spain found that those who consumed a Mediterranean-type diet had reduced depression symptoms.
10. An Australian governmental study examined 12,385 people using food diaries. Consumption of a high fruit and vegetable intake predicted increased happiness, life satisfaction and well-being.
11. Frontiers in Psychology, April 10, 2018: “Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables” by Katie Brookie, Georgia Best and Tamlin Conner noted the antioxidant qualities of fruits and vegetables improved feelings of well-being.
Fruit and Vegetable Mood Boosters: Carrots, Leafy greens, Red pepper, Blueberries, Broccoli, Citrus fruits, Berries, Grapes, Kiwifruit, Bok Choy, Eggplant, Avocado
Other Mood Boosters: Quinoa, Dark Chocolate, Salmon, Oats, *Fermented foods, Trout, Eggs, Coffee, Herring, Seeds, Mushrooms, Mackerel, Sardines, Sea vegetables or seaweeds like Nori (used with sushi), Kombu, Dulse, Arame and wakame
Sources of Super Boosters
Vitamin B12: Cheese, eggs, yogurt, fish, chicken and beef
Vitamin B6: Beef, liver, poultry, nuts, tofu, sweet potatoes and greens
Vitamin D: Egg yolk, milk, salmon
Folic acid: Beans, seeds, chard, arugula, kale, fresh fruit, turnip greens and whole grains
Calcium: Milk, yogurt, tofu, oranges, almonds
Iron: Spinach, lentils, tofu, egg yolk, liver, beef
Magnesium: Avocado, spinach, bananas, almonds
Chromium: Meat, wine, Brazil nuts, whole wheat
Zinc: Pumpkin seeds, chickpeas, cashews
*Note: Fermented foods can bring your mood up. Fermented foods lower inflammation and improve the gut microbiome. Foods that have probiotics such as kefir (fermented milk beverage), kimchi (Korean side dish of cabbage and radish), kombucha (fermented tea drink), yogurt and sauerkraut have been associated with a sense of well-being
*Note: Spices and herbs can affect mood by helping balance gut microbes, reducing inflammation and improving memory. For example turmeric, whose main ingredient is curcumin, improves attention and cognition. Add turmeric to salad dressings, sauces and stews.
Keep in Mind
1. Eating meals at regular and consistent times keeps mood stable.
2. Skipping meals promotes excess cortisol (energy balance hormone) making us feel fatigued, anxious and depressed.
3. Late-night eating can negatively impact sleep and digestion. This affects mood.
4. Cutting out an entire food group makes it difficult to get all the essential nutrients, taking a toll on mood.
5. Adequate fluid intake is important to keep the body hydrated and mood stable.
Drinks to Improve Mood
*Distracted? Drink warm lemon water.
*Stressed out? Drink tea: chamomile, passionflower, rose, peppermint, valerian root and lavender—all lift mood!
*Down and blue? Greek yogurt or a kefir smoothie.
*Restless? Tart cherry juice.
*Frustrated? Chai tea.
Quick Tips for Improving Mood
*Listen to upbeat music.
*Walk around the block.
*Clean out the clutter.
*Give someone a hug…pets included!
*Think about what went well.
*Allow yourself to vent by emptying the brain.
*Exercise—get the endorphins up!
*Make a daily affirmation.
*Meditate.
*Unplug.
*Use aromatherapy (candles, oils, incense).
*Expose yourself to green.
*Get a massage.
*Buy flowers.
*Practice deep breathing
*Get a good laugh. Read something funny, watch a happy movie or just smile! Turn that frown upside down…it works!
Note: Avoid alcohol and other sedatives, they’re downers!
CONCLUSION
There are studies exploring the effect of diet on gut microbiota (micro-organisms in the digestive tract), neuroplasticity (brain’s ability to modify structure, wiring and function) oxidative stress (cellular damage), chronic inflammation and mental health.
There is much to learn about the effects of dietary patterns on mental health and illness. Evidence suggests a healthy diet can have protective effects. Good nutrition is equally important for mental health as it is for physical health.
So during the long cold winter, brighten your mood with healthy eating, consistent exercise, adequate fluids and think positive!
For more information on healthy eating and living, reach out to us, we are here for you!
“Nutrition Transformations”
www.nu-transform.com 718-644-1387
Yours in good health,
Jenn
