Boosting Mood and Energy: The Best Seasonal Foods for a Brighter Winter
The Winter Solstice is a little over a week away, but the winter weather is already here in New Jersey. And with winter weather comes darker skies and less and less sun which can affect one’s mood. According to the National Institute of Mental Health (NIMH), the late fall and early winter are when people may begin to experience symptoms of Seasonal Affective Disorder (SAD), also known as winter-pattern SAD or winter depression. Symptoms of SAD include oversleeping, overeating, or social withdrawal—all of which can lead to unintentional weight gain. People with Seasonal Affective Disorder (SAD), especially those with winter-pattern SAD, often have lower levels of serotonin, a brain chemical that helps control mood. Research shows that sunlight affects the molecules that keep serotonin levels normal. When daylight hours are shorter in winter, these molecules may not work properly, which can lead to lower serotonin levels and increased symptoms of depression. People with Vitamin D deficiency may experience worsened SAD-related symptoms because vitamin D is believed to promote serotonin activity; vitamin D is produced in the body when skin is exposed to sunlight and due to the decreased levels of sunlight in the winter, the lower levels of vitamin D may be further exacerbated causing serotonin to be further reduced. Additional studies related to SAD have found that people with SAD experience increased levels of melatonin—a hormone which affects the sleep-wake cycle—and this leads to increased sleepiness and oversleeping. To sum things up: the winter can affect your overall mood, dietary intake, as well as your energy levels. Can anything be done to negate the winter’s negative effects? As a Registered Dietitian Nutritionist, I have some diet-related tips to make to help combat SAD and its effects.
For starters, there are some key nutrients which play a significant role in energy levels as well as mood. These nutrients include: Omega-3 fatty acids, vitamin D, vitamin B6, zinc, as well as antioxidants. Omega-3 fatty acids can be found in a variety of foods including: fatty fish such as salmon, chia seeds, walnuts, seeds, and olive oil. Vitamin D can be found in salmon, sardines, tuna, egg yolks, and fortified dairy products. Sources of vitamin B6 include organ meats, salmon, tuna, chicken and turkey, potatoes, lentils and beans, whole grains, and fortified cereals. Dietary sources of zinc include beef, oysters, blue crab, shrimp, pumpkin seeds, eggs and dairy products, beans, nuts, and whole grains. Antioxidants such as vitamin C, vitamin E, and beta-carotene also show promise in improving mood. Good sources of vitamin C include citrus fruits such as oranges, blueberries, limes, grapefruit, bell peppers, strawberries, tomatoes, broccoli, brussels spouts, cantaloupe, and kiwi fruits.
It can be hard to figure out meals to eat to incorporate these nutrients—so I have a few suggestions for breakfast and lunch. A couple of simple breakfast options include: smoothie bowls which can be made with strawberries, Greek yogurt, chia seeds, and walnuts or oatmeal topped with blueberries and walnuts. Lunch combinations can include salads with dark leafy greens and roasted root vegetables, or grain bowls with quinoa or brown rice or barley with tomato, cucumber, and a citrus vinaigrette.
Dietary choices aside, I have some additional tips to help boost your winter wellness. One of the most important things you can do for your body during the winter and every season is hydrating it properly; you’ll want to drink at least half your weight (in pounds) in fluid ounces (ex. if someone weighs 140 lbs they should be drinking 70 fl oz of water daily). Staying hydrated helps your keep your cells healthy, helps body modulate temperature, helps keep your joints lubricated, helps with digestion and excretion of waste. Another important practice to keep up to keep your body healthy is incorporating physical activity into your daily life; the Centers for Disease Control (CDC) recommends that adults get in a minimum of 150 minutes of moderate physical activity each week. Physical activity has a wide variety of benefits including a reduction in the risk of chronic diseases such as heart disease and type 2 diabetes, helps manage weight, strengthens bones and muscles, enhances mental well-being, and contributes to better sleep. Any type of activity is better than no activity! Try walking, weight lifting, swimming, pickle ball…whatever suits you best!
The approaching Winter Solstice in New Jersey brings winter weather, which can lead to Seasonal Affective Disorder (SAD) for some individuals. Symptoms of SAD include oversleeping, overeating, and social withdrawal, often linked to lower serotonin levels due to decreased sunlight. People with Vitamin D deficiency may experience worsened symptoms since vitamin D helps promote serotonin activity. Notably, SAD can also increase melatonin levels, leading to heightened sleepiness. To mitigate these winter effects, my suggestions as an RDN includes focusing on key nutrients such as Omega-3 fatty acids, vitamin D, vitamin B6, zinc, and antioxidants. These can be incorporated into diets through foods like fatty fish, eggs, dairy, citrus fruits, and leafy greens. Simple meal suggestions include smoothie bowls and salads. Additionally, staying hydrated is crucial—drinking at least half your body weight in fluid ounces daily—and incorporating regular physical activity (at least 150 minutes per week) can enhance overall health, reduce chronic disease risk, and improve mental well-being. Any form of physical activity is beneficial.
