A nutritionist reveals foods and habits that, now that daylight saving time has ended, can help you fight the winter blues.
As the days get shorter, darker, and colder — especially since turning the clocks back and returning to standard time this past weekend — it can become increasingly challenging to manage your mental health.
Indeed, the fall and winter months can trigger mental health issues in many people — a phenomenon referred to as Seasonal Affective Disorder (SAD).
SAD symptoms typically begin in late fall or early winter and only last for several months, dissipating once the warm weather returns, according to the National Institute of Mental Health. These symptoms often include a persistent sad or “empty” mood, feelings of hopelessness, fatigue, feelings of irritability, oversleeping, overeating, social withdrawal, and more.
Research suggests that SAD is likely caused by a decrease in serotonin due to reduced exposure to sunlight, as well as altered melatonin levels.
Fortunately, the foods we eat can impact our feel-good hormones and help combat some of these winter blues symptoms, according to Kyle Crowley MSc, a sports nutrition adviser at Protein Works.
“The diet plays a major role in hormone regulation, ensuring the body is kept fuelled with healthy nutrients, which is particularly important in winter months to promote positive mental health,” Crowley says. “This is due to decreased sunlight exposure and poorer dietary choices during the festive period, requiring tailored nutritional intake to compensate for seasonal deficiencies.”
Foods and nutrients to help you feel better in the cold, dark months
Crowley recommends focusing on five different nutrients and foods to help fight off SAD symptoms: vitamin D, tryptophan, oats, berries, and flaxseeds.
Vitamin D is an essential nutrient that plays a key role in hormone balance, Crowley says, and it can be obtained naturally from sunlight. But in the winter, as our exposure to sunlight inevitably decreases, he says it is recommended to increase vitamin D in winter through dietary sources.
Some dietary vitamin D sources include egg yolks, red meat, and oily fish. Vegan foods tend to be low in vitamin D, so taking a supplement can also help increase your intake.
Tryptophan is an amino acid precursor to serotonin, meaning our bodies need it to produce the feel-good hormone.
“Low tryptophan diets can lead to low serotonin production, which can result in increased symptoms of anxiety and depression,” Crowley says. “Foods high in tryptophan include oats, bananas, and peanuts.”
Oats are very high in fiber and tryptophan, which helps stabilize blood sugar levels and prevent mood swings. Crowley says oats also contain zinc, which supports overall brain health, and glucose, which provides the body with energy.
Berries, meanwhile contain many antioxidants — specifically flavonoids — and Crowley says they are one of the best foods to help you gain a positive mindset.
“From blueberries to strawberries, they have multiple benefits for our mood, such as activating brain pathways that improve cognition, as well as combating the negative effect of stress through vitamin C,” he says. “Having berries at breakfast can set you up for the day ahead, as it can improve mood within two hours of being consumed.”
Finally, Crowley says flaxseeds are a great source of omega-3, which helps increase dopamine and serotonin production. They also contain many other nutrients, including protein, fiber, and thiamine—a B vitamin that increases energy. Zinc and magnesium can also be found in flaxseeds, which help reduce stress and improve energy levels.
Other habits to combat SAD
While food can be a powerful tool against SAD, Crowley also recommends a number of lifestyle habits that can work in tandem with your diet to improve your mental health.
First, he suggests making sure you eat breakfast, particularly one with plenty of protein.
“Our research has shown skipping breakfast can negatively affect productivity, causing an afternoon crash,” he says. “The longer a person goes without eating, the quicker their blood sugar levels will spike at their next meal, leading to a bigger eventual crash. A high protein breakfast can combat this, as protein helps us stay fuller for longer and help keep our blood sugar more stable.”
He also suggests being intentional about your caffeine intake. While coffee can be a great pick-me-up on cold, dark mornings, he says fatigue can quickly set in when the stimulating effects wear off.
For some people, caffeine can also have a negative effect on sleep quality, especially if consumed too late in the day, he adds — which can worsen SAD. So if you're sensitive to caffeine, he suggests avoiding drinking coffee after 3 or 4pm.
Additionally, try getting as much sunlight as possible throughout the day to regulate your circadian rhythm.
“When the clocks change, our circadian rhythm, also known as our body clock, resets, throwing our sleep cycle out of sync,” he says. “This natural internal clock controls our brains, bodies, and hormones, helping us stay awake during the day and sleepy at night.”
While it can be difficult to do on dark mornings and evenings, he suggests going outside whenever possible — both for fresh air and to get more daylight — leading to a better night's sleep.
Finally, Crowley recommends prioritizing both exercise and social connection during these cold months.
Regular physical activity releases endorphins and reduces fatigue, which he says can help counter SAD symptoms. Even moderate exercise, like a brisk walk or home workout, can be effective, he says, especially when done outside to increase natural light exposure.
“Social connection is also recommended to help the blues and can be achieved by joining workout clubs or going on group walks,” Crowley explains. “Generally spending more time with friends or family can help lift mood and reduce isolation, providing support that is crucial for managing SAD."
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