Winter Blues? How Food Can Support Your Mood and Hormones
Winter Blues? How Food Can Support Your Mood and Hormones
Winter brings shorter days, colder weather, and for many, a dip in mood and energy levels. Known as the "winter blues" or Seasonal Affective Disorder (SAD), this seasonal shift affects mood, sleep, and stress. Luckily, nutrition can play a key role in boosting mood and supporting hormonal balance during these months.
1. The Power of Vitamin D:
Vitamin D supports hormone production and mood regulation. During winter, limited sunlight reduces our Vitamin D levels. Boost intake with fatty fish (salmon, mackerel), fortified cereals, and plant-based milk. However, consuming these foods will not be enough, so consider a vitamin D supplement, with 10 micrograms.
2. Balancing Blood Sugar:
Stable blood sugar prevents mood swings and fatigue. Prioritise whole grains, legumes, and lean proteins like eggs and tofu. Reducing sugary snacks also helps avoid energy crashes - if you feel you need a sugary dessert, have it at the end of your meal.
3. Omega-3s for Mood and Brain Health:
Omega-3 fatty acids may improve mood and reduce symptoms of depression (1), but not mania - more randomised controlled trials with placebo are needed. Oily fish (salmon, trout), walnuts, and flaxseeds are excellent sources. If fish isn't in your diet, opt for an omega-3 supplement.
4. Tryptophan-Rich Foods for Serotonin Boost:
Tryptophan aids serotonin production, which supports a positive mood (2). Include turkey, chicken, dairy, bananas, and nuts in your meals to increase this key amino acid.
5. Magnesium for Stress Relief:
Magnesium regulates stress hormones and improves sleep quality. Add dark leafy greens (spinach, kale), pumpkin seeds, and dark chocolate (70% cocoa or higher) for a calming effect. You can speak to a healthcare professional if you require a magnesium supplement. At My Nutrition Balance, we use nutrition, lifestyle, mood and supplements to optimise health. Spirituality, whatever that means to you, is an essential part to find peace and stress relief.
6. Stay Hydrated:
Even mild dehydration can cause fatigue and lower concentration. Aim for 6-8 glasses of water daily, including herbal teas and water-rich foods like citrus fruits and cucumbers.
References:
(1) Kraguljac NV, Montori VM, Pavuluri M, Chai HS, Wilson BS, Unal SS. Efficacy of omega-3 fatty acids in mood disorders - a systematic review and metaanalysis. Psychopharmacol Bull. 2009;42(3):39-54. PMID: 19752840.
(2) Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016 Jan 20;8(1):56. doi: 10.3390/nu8010056. PMID: 26805875; PMCID: PMC4728667.