As the weather changes, becoming darker and colder, it is not uncommon to also suffer from mood changes. It can be hard to stay motivated to integrate healthy habits into shorter days. Feeling the winter blues is extremely common but knowing the habits and routines that can be incorporated into your daily life can help beat the winter blues.

 

TIPS TO HELP BEAT THE WINTER BLUES

There is a growing amount of research that shows how diet can affect mood and mental health, not just physical health. Symptoms such as anxiety and depression can result from certain vitamin and mineral deficiencies such as iron, zinc, magnesium and vitamin D. Small changes to diet and lifestyle can reduce the likelihood of these deficiencies and improve your mood and mental health.

 

Prioritise diet

Food fuels both body and mind. We eat nutritious foods so that our bodies can grow, repair, and function well. Our brain needs nutritious foods too. In fact, it’s quite hungry – the brain accounts for around 20% of our total daily energy requirements.

 

A nutritious plant-based diet rich in whole grains, fruit, and vegetables provides our body with the building blocks we need to reduce the winter blues symptoms. Often, people with low moods have diets high in fat and sugar. This, along with high intakes of meat, can cause inflammation in the body and reduce healthy gut bacteria, leading to depressive symptoms.

 

Eating a Mediterranean-style diet with healthy fats from olive oil, avocado and fish, and large amounts of local, fresh plant-based food high in fibre will decrease depression-related symptoms. By cooking Mediterranean-style meals, you are helping yourself feel healthier, happier, and more in control of your life.

 

Essential ingredients that help your brain feel happy include:

• Fruit and vegetables provide us with fibre to support a healthy gut environment. Fibre is a favourite food of the beneficial bacteria in our gut that play a range of roles in supporting our overall mental and physical health. Fruit and vegetables also give us a wide range of vitamins, minerals, and antioxidants to support brain health and assist in the production of serotonin (our happy hormone). We should aim for two serves of fruit and five serves of veg a day.
• Wholegrains are another important source of fibre to feed our gut bacteria, plus healthy fats for brain function and low GI carbohydrates for a steady source of brain fuel.
• Fish, especially oily fish, is high in Omega-3 fatty acids which are healthy fats that, when broken down and absorbed, travel to your brain and interact with certain parts of the brain that affect your mood. People who eat higher amounts of foods containing omega-3s have less depression and a better mood.
• The protein in lean meats, fish and eggs, as well as nuts, seeds and legumes provide the building blocks of many brain chemicals that can influence our mood. One of its essential roles in the brain is to help make serotonin, our happy hormone, which, when released, makes you feel more positive and have a better mood.
• Dairy foods like yoghurt contain living beneficial bacteria (known as probiotics) that can boost our gut health, which influences our mood and mental wellbeing.

 

Time in the sun

Vitamin D is commonly known as the sun vitamin as your body needs to absorb sun rays to make it. Vitamin D has been shown to play a role in mental well-being, with just 10 minutes in the sun being enough to get your daily dose.

 

Exercise

When you are feeling down, often the last thing you want to do is move. However, regular exercise releases feel-good chemicals called endorphins, which help to reduce the symptoms of stress, anxiety and depression. So, it is essential to keep up your physical activity, even in winter. There is no one-size-fits-all exercise routine, so look for activities that make you feel good and can be maintained over time.

 

Sleep

Sleep also plays a role in boosting your mood. Sleep allows your mind and body to rest and restore. Getting too little or too much sleep can amplify your irritability and make it hard to think and focus. Creating a healthy sleep regimen is a priority and trying to get 7-9 hours at the same time every night, will help boost energy, brain power and mood.

 

Manage stress

Stress and mood have a well-researched link. Chronic stress can cause a build-up of cortisol, a hormone associated with increased depressive symptoms. Stress can directly impact our mood, so it is important to manage it with techniques like meditation, mindfulness, yoga or any other activity that helps support a positive attitude.

 

Stay connected

Winter is a time when we are less inclined to go out. However, this also means that we spend less time with others. Several studies have shown that social interaction positively influences mood and causes people to be happier. It is essential to stay connected, whether from a distance using technology or face to face.

 

But how do you do all of this when the winter blues are getting in the way of this change?

That’s where we come in! Our dietitians at Bright Diets can support you in achieving improved diet quality by adding in foods with specific nutrients to help boost your mood while keeping it to simple, affordable options. We help by breaking it down into small achievable steps that suit you and your lifestyle. We can provide you with practical ideas and equip you with the knowledge and tools you need to maintain these long-term changes, even when you are battling the winter blues.  You are not alone, and we are here to help. Contact us now via phone or email to find out more or book an appointment with one of our Accredited Practising Dietitians.