In winter, many individuals experience a dip in mood, commonly referred to as the “winter blues” or more clinically, seasonal affective disorder (SAD).
There is growing interest in the role of diet in managing these seasonal mood changes and overall mental health. While some experts advocate for the significant impact of good nutrition, others emphasise a more comprehensive approach.
Proponents of the "food as medicine" approach highlight the critical connection between gut health and brain function. Tshukudu, a nutrition expert, said: “The gut-brain axis demonstrates that what happens in the gut has a direct effect on brain function.
“Therefore, maintaining good gut health through proper nutrition can support mental well-being.”
These are Tshukudu’s tips for mental well-being:
- Eat whole grains, legumes, fruits, vegetables, nuts, seeds, spices and herbs that feed the gut microbiome with nutrients that support important body functions including immune system regulation and mental health. “Ninety-five percent of serotonin and 50% of dopamine are produced in the gut. These neurotransmitters are important for mental health.”
- People with seasonal affective disorder (SAD) often crave and eat more carbohydrate-rich foods during winter, especially in the evenings. These high-carbohydrates meals give a temporary energy boost, but this can backfire. The body needs less energy in the evening to wind down for sleep. Consuming too many carbs disrupts sleep quality and duration. As a result, you wake up feeling tired the next morning, craving more carbs, and lacking energy for exercise. This cycle of high-carb cravings and poor sleep can lead to unwanted weight gain over time.
- Eat balanced meals including low glycemic index (GI) and high fibre carbohydrates such as whole grains, beans and lentils, vegetables and fruits. Include lean protein and healthy fats in all meals. Nuts and seeds are good sources of healthy fats. These give sustained energy and avoid energy dips that can worsen depressive states.
- Low levels of vitamin B, vitamin D and omega-3 fatty acids are linked to depressive symptoms. Vitamin B sources are leafy vegetables such as morogo or imfino, spinach, kale, beet leaves, and sweet potato leaves; whole grains such as sorghum, millet, rice, corn, and oats; bean and lentils; nuts and seeds, and animal proteins such as eggs, red meat, fish and poultry. Include omega-3 fatty acid-rich foods such as oily fish including sardines, salmon, mackerel, herring and tilapia; and plant foods such as walnuts, chia seeds, hemp seeds and flaxseed. Vitamin D-rich foods are oily fish such as sardines and salmon, as well as liver and eggs.
- Exercise three or more days a week as physical activity increases the production of the feel-good neurotransmitters in the brain known as endorphins.
- Make sure you get some sunlight in the morning or during the day, as even 10 minutes can boost your mood and help you get some vitamin D. If it is safe, exercise outdoors or go for a hike.
- Turn off devices and screens two hours before sleep time to allow your body to fall asleep more easily.
A balanced perspective advocates for a holistic strategy to combat winter blues. However, some experts urge caution in overstating the role of diet alone in managing mental health issues like SAD.
While nutrition plays a crucial role, it’s only one piece of the puzzle. Mood disorders are multifaceted, involving genetic, environmental, and psychological components. Like financial stress, substance abuse, traumatic life events and poor diet.
Research supports this comprehensive strategy. Studies indicate that individuals who incorporate dietary changes along with exercise and light therapy report greater improvements in mood and overall well-being compared to those who rely on a single intervention method.
“Staying healthy during winter involves more than just avoiding colds and flu.”
By adjusting your diet to include immune-supporting nutrients, maintaining physical activity, and supporting mental health through balanced meals and sufficient sleep, you set yourself up for a healthier and more enjoyable winter season, said Tshukudu.