If seasonal changes have you feeling blue, these foods and activities can help restore your mood.
This article is based on reporting that features expert sources.
Winter is coming, and for many people, that can lead to the winter blues. It’s not uncommon for seasonal changes to cause people to feel depressed or down as the days grow shorter and colder.
For some, however, this annual dip in mood can develop into a condition called seasonal affective disorder, or SAD.
"Seasonal affective disorder is diagnosed when a person with a mood disorder experiences a mood episode during the same season each year, for at least two years in a row," explains Dr. Samar McCutcheon, assistant clinical professor in the department of psychiatry and behavioral health at the Ohio State University Wexner Medical Center in Columbus.
Symptoms – lack of motivation, low energy, disrupted sleep and feelings of sadness, for instance – can last for 40% of the year and greatly reduce an individual’s ability to function normally, adds Brooke Bardin, senior director of clinical operations with Victory Starts Now, a Los Angeles-based nonprofit that supports previously incarcerated people and others affected by the justice system.
Key takeaways:
- Seasonal affective disorder, or SAD, is a common condition that typically sets in around fall and winter. Symptoms often include feelings of sadness and depression, disrupted sleep patterns, low energy and emotional eating.
- Making specific shifts in your diet may help alleviate symptoms of SAD, thanks to the gut-brain connection. Make sure you’re eating lots of healthy fats, complex carbs, fresh produce, fermented foods and nutrient-rich foods.
- You should also avoid some foods and drinks, such as alcohol, caffeine, red meat and processed foods.
- Exercising, sleeping well, socializing with friends and family, traveling and seeking help from a mental health professional may also help you feel better.
Nutritional Aspects of SAD
SAD, which impacts about 5% of the U.S. population, is believed to come from a shift in circadian rhythms that occur with seasonal variations in sunlight. But nutrition can play a role too, with certain foods increasing SAD symptoms while others ease them.
“It’s not uncommon for those with SAD to turn to comfort foods like sweets, pastries, cookies, chips, etc., that may offer a temporary mood boost,” explains Mell McCracken, executive director of No Matter What Recovery in Los Angeles. "But it doesn’t take long before they begin playing havoc on your emotional well-being."
That's because most comfort foods are processed and contain unhealthy ingredients, such as saturated fats, sugar and preservatives, that can actually aggravate symptoms.
If you're experiencing SAD, your overall eating habits may also change. A 2020 research review, for instance, found that people who feel blue during the fall and winter months consumed significantly larger dinners as well as more evening snacks during the weekdays and weekends. They also demonstrated a higher frequency of binge and emotional eating and had more cravings for starchy foods.
Mood-Boosting Foods
The gut-brain connection can be a critical part of managing SAD.
"It's clear that food plays a role in mental health in general, and we know that the gut microbiome is incredibly important for how mood is regulated," says Dr. Paul Nestadt, co-director of the Johns Hopkins Anxiety Disorders Clinic and assistant professor of psychiatry and behavioral sciences.
He adds, "In general we see an association with things like low vitamin D and low mood. There have been studies done that say the same thing for omega-3s – that people who are not getting enough omega-3 fatty acids might be more vulnerable to lower moods or actual depression."
To help combat SAD, therefore, you may want to boost your intake of the following items:
Healthy Fats
Foods rich in omega-3 fatty acids have been shown to support mood. Good sources include:
- Salmon
- Eggs
- Walnuts
- Olive oil
- Avocados
These healthy fats can help you feel fuller longer and may discourage overeating or carbohydrate cravings.
Vitamin D-rich foods
Vitamin D has been shown to improve symptoms of depression. It also supports bone and immune system health, reduces inflammation and may even lower risk for certain kinds of cancer.
Your body makes vitamin D in your skin when exposed to sunlight. But this exposure is often limited in winter, which can lead to lower levels of this important nutrient.
Good sources of vitamin D include:
- Salmon and other fatty fish, such as herring and sardines
- Canned tuna
- Mushrooms
- Egg yolks
- Fortified foods, such as dairy and plant-based milks, cereal and orange juice
Cinnamon
Spices like cinnamon may make a difference in SAD symptoms.
"Cinnamon is clinically shown to help regulate blood sugar, which ultimately can assist you in avoiding blood sugar spikes that lead to craving sugary foods," says Susan Albers, a psychologist with the Cleveland Clinic in Ohio. "Also, the scent of cinnamon is calming."
Sprinkle cinnamon in coffee or yogurt or sip it in tea. Herbal tea or chai with cinnamon can help keep you hydrated and happy.
Fresh fruits and vegetables
During the winter months, keep up the healthy food habits, such as eating fresh produce, that come so easily during the summer.
“Foods rich in antioxidants, such as berries, leafy green vegetables and even dark chocolate, can help fight oxidative stress in the brain that contributes to mood disorders,” says Dr. Libby Erickson, a psychiatrist and regional medical director at Family Care Center in Denver.
Complex carbohydrates
When you're experiencing SAD, you may have a craving for carbohydrates, but you'll want to choose the right type of carbs.
Complex carbs that are high in fiber, such as whole grains, fresh fruit and fresh vegetables, are best, McCutcheon says. Fiber helps regulate blood sugar and can keep you feeling fuller longer, preventing overeating. High-fiber foods also have anti-inflammatory properties, and it's possible some types of depression are fueled by inflammatory processes, Nestadt adds.
Good sources of complex carbs include:
- Sweet potatoes
- Beets
- Oats
- Buckwheat
- Beans
- Apples
- Berries
Fermented foods
As mentioned, the brain and gut are inextricably connected, and foods that support good gut health might improve your mood.
"People who have an increase in so-called 'bad bacteria' in their gut have higher levels of depression and anxiety, and 95% of your serotonin production happens in your gut, not your brain,” Albers says.
Many fermented foods are high in probiotics, or live beneficial bacteria, which support gut health.
Examples of fermented foods with probiotics:
- Yogurt
- Kombucha
- Sauerkraut
- Pickles
- Miso
- Tempeh
- Kefir
Magnesium-rich foods
If you're carving a pumpkin for Halloween, save and roast the seeds. They're chock full of magnesium, which may help improve mood.
"Research has shown that people who have low magnesium also experience a great deal of anxiety because magnesium helps bind to receptors that are calming," Albers says.
Foods high in magnesium include:
- Leafy greens
- Nuts and seeds
- Beans and legumes
Serotonin-boosting foods
Albers also recommends adding foods that contain tryptophan, which can help boost serotonin levels in the body.
Good sources of tryptophan include:
- Nuts
- Eggs
- Cheese
- Turkey
- Pineapple
- Salmon
These foods are also star players in the Mediterranean diet.
"Many nutritional psychiatrists recommend the Mediterranean Diet to use as a guide while getting started,” Bardin adds.
Foods to Avoid to Improve SAD Symptoms
While many foods can boost your mood, other foods may contribute to feeling down or depressed. To maintain a sunnier outlook, try reducing your intake of the following foods:
- Alcohol
- Added sugars and sugar-sweetened drinks
- Refined carbohydrates
- High-fat dairy
- Animal fats
- Red and processed meats
- Caffeine
Other Strategies for Alleviating SAD Symptoms
In addition to changing your diet, the following strategies and activities may also help improve SAD symptoms.
- Prepare for winter. The predictable annual cycle of the condition means you can prepare for its arrival by talking with a health care professional in the summer, before symptoms start.
- Boost activity. Keeping up with your exercise routine, even if it's dark outside, can improve symptoms.
- Improve sleep. High-quality sleep supports good mental health, and Nestadt says getting better sleep is the most important lifestyle-based change you can make to prevent SAD. Go to bed at the same time each night, and get up at the same time each morning. Avoid daytime naps, and use a bright light in the morning to help you wake up. Avoiding alcohol also promotes better sleep.
- Seek socialization. Staying connected to friends and family can help offset some of the loneliness and isolation that come with SAD.
- Travel. If you can afford to, making a mid-winter escape to a sunny, warm place can provide some needed relief when SAD sets in.
- Seek care. There are several effective treatments available for SAD, and your doctor can help you learn whether an underlying medical condition is at work or if light therapy or an antidepressant medication might improve your symptoms. If you're having thoughts of suicide, please call the National Suicide Prevention Lifeline at 988 right away.
Lastly, Erickson notes that prioritizing intake of “nutrient-dense foods that promote brain health is a great addition to therapy, exercise, meditation and, if appropriate, medication. A well-rounded approach to mental health will always have the best outcomes and promote overall health.”
Tags: depression, psychiatry, psychology, mental health, food and drink, anxiety
