Eating to Beat the Winter Blues

Written By: Tracy Pritchard (MS, CNS, LDN)

If you are someone who notices changes in your mood during the winter months, you are not alone. When daylight commands far too little of our 24-hour day, many people experience the “winter blues,” which can make you feel sluggish in the dimly lit, gloomy weather. According to some experts, women are four times more likely to experience it than men. Some of the symptoms that may accompany the winter blues include carbohydrate cravings, overeating, and weight gain; however, some diet and lifestyle changes can help to manage these symptoms, increase your energy, and even boost your mood.

Many delicious foods are packed with nutrients that support brain health. Consider adding at least one of these foods each day for positive results.

· Lean proteins including chicken, turkey, eggs, beef as well as salmon and other fish. Salmon and fatty fish have the added benefit of being high in omega-3 fatty acids that reduce inflammation and support the health of our brain and nervous system. These lean proteins contain amino acids that may contribute to a better mood. Lean protein provides a clean source of energy while also contributing to better blood sugar management.

o If you are not used to eating fish, considering ordering salmon the next time you order out. Try tuna or salmon from a pouch or can and add to a premade salad mix.

o Eggs can be used at any meal. Hard boil several at once and store in the refrigerator, scramble 2-3 eggs anytime, or make an egg bake in the oven.

o Batch cook chicken breast and add to salads or wraps for a quick lunch.

o For plant-based options try beans, peas, and lentils. They are also high in fiber and may help lower cholesterol if you eat them regularly. 

o Low fat cottage cheese, plain Greek yogurt and tofu are are also excellent sources of protein.

· Fresh fruits

o Berries and cherries are loaded with antioxidants to enhance mood.

o Citrus fruit such as oranges, grapefruits, lemons and limes are rich in vitamin C which also supports the immune system.

o Bananas are a very portable and inexpensive way to boost energy.

o Make a smoothie with fresh or frozen fruits or have fruit for dessert.

· Nuts and seeds such as almonds, cashews, pistachios, walnuts, flaxseeds, sunflower seeds, and pumpkin seeds make a great snack. These offer a variety of benefits from heart health to cognitive functioning.

o Sprinkle nuts and seeds on salads, oatmeal, or yogurt.

o Add a tablespoon of nut butter to apple slices.

o Make a trail mix with your favorite combinations of nuts and seeds.

· Leafy greens such as kale, spinach, collard greens and swiss chard

o Leafy greens are rich in Vitamin K and folate (a naturally occurring B vitamin involved in neurotransmitter production).

o In addition to salads, try a handful of leafy greens in a smoothie, or add chopped leafy greens to a soup or stew to increase its nutritional value

· Probiotic foods support mood regulation and mental health via the gut-brain axis.

o Some foods rich in probiotics include plain Greek yogurt, kefir, sauerkraut, tempeh, kombucha and anything fermented.

· Chocolate (dark)

Cocoa has a high polyphenol (a type of antioxidant) content and is a nice way to enjoy dessert without too much sugar. Moderation is key so try to keep a serving to one to two ounces.

o Look for a chocolate bar with the highest cocoa content you can find. If you are not sure how dark you like your chocolate, find an assortment of small individually wrapped chocolates with different amounts of cocoa. Start with at least 70% cocoa.

o Sprinkle dark chocolate chips on oatmeal or yogurt or dip some fresh strawberries in melted dark chocolate.

While you enjoy adding some of the foods above, try crowding out other foods that may not be serving you well. Some of the foods to reduce or remove include added sugars, alcohol, and ultra-processed foods. Start with some simple swaps like snacking on fruit and/or nuts instead of chips or candy.

Sugar is present in many processed foods and often gets overlooked. Read labels on packaged foods to avoid ingredients like high fructose corn syrup while checking the amount of added sugars. To help you visualize the added sugar, keep in mind that that every 4 grams of added sugar is equivalent to 1 tsp of sugar. That means that a small mocha latte with 37g of added sugar has over 9 teaspoons of added sugar! To keep this in perspective, the American Heart Association recommends no more than 9 teaspoons (36 grams) per day for men and no more than 6 teaspoons (25 grams) per day for women. Sugar sweetened beverages (soda, coffee drinks, energy drinks), cookies, and flour-based foods are often a “go to” option for quick energy but will contribute to low energy and low mood later. This can occur from blood sugar fluctuations that may result in feeling irritable and anxious. If you currently drink several sodas a day, try to swap one or more out for plain water, sparkling water, or green tea. The L-theanine content in green tea may also promote relaxation and reduce anxiety levels.

In addition to dietary considerations, the following lifestyle tips may also help:

· Get outside for some natural sunlight each day

· Consider a light box / light therapy

· Optimize Vitamin D. Ask your healthcare provider for a 25-hydroxy Vit D test. Conventional ranges are 30 to 100 ng/ml while the ideal range is 50-80 ng/ml. Some foods that are rich in Vitamin D include fatty fish, egg yolks, mushrooms, and items fortified in Vitamin D (milk, yogurt).

· Opportunities to move can range from parking your car farther away from your destination, taking the stairs more often, going for a walk, or even hitting a class at the local gym or virtually. Find something that you like to do. Start small.

· Sleep. Be sure to schedule eight to nine hours for sleep each night. Reflect on your sleep routine (do you have a routine?) and determine if you would like to add an Epsom salt bath, a cup of chamomile or herbal tea, or anything that helps you wind down and relax.

According to James Clear in Atomic Habits, "All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time."

Featured Recipe from The Healthy Mind Cookbook by Rebecca Katz

Triple Triple Brittle

This crunchy brittle is great on its own as a snack, or use it to top yogurt or fruit for added texture and flavor. Seeds are a nutritional powerhouse while the spices in this recipe are all known for their anti-inflammatory properties.

Ingredients

1 cup raw pumpkin seeds

3/4 cup raw sunflower seeds

1/4 cup white or black sesame seeds

2 teaspoons ground cinnamon

1 teaspoon ground ginger

1/2 teaspoon ground allspice

1/2 teaspoon sea salt

1/3 cup Grade A Dark Amber maple syrup

1 teaspoon vanilla extract

Instructions

Preheat the oven to 325°F. Line a rimmed baking sheet with parchment paper.

In a large bowl, combine the pumpkin seeds, sunflower seeds, sesame seeds, cinnamon, ginger, allspice, and salt, then add the maple syrup and vanilla and mix until well coated.

Spoon the mixture onto the prepared baking sheet and, with a spatula or a piece of parchment paper, pat and press the brittle into an even layer about ⅛ inch thick. Press out the middle so it’s slightly thinner than the edges, which will help prevent the outside edges from burning.

Bake for about 30 minutes or until golden brown. Remove from the oven and allow to cool completely. As it cools it will become crispy. Once the brittle has crisped up, break it into pieces.