Nutrition for Good Mood: Beating the Winter Blues

/ Pacific Nutrition Partners/
hot_drink

Winter is here and as COVID-19 related restrictions continue, many are finding themselves feeling sad, isolated and alone. Now that temperatures are dropping and the daylight hours are shorter, it is not uncommon to fall victim to a winter rut where you may feel unlike your normal happy self. 

We are here to assure you that you are not alone. It is common to experience some symptoms of depression as the seasons change. Let’s take a look at some important steps you can take that may help you to feel better.

6 TIPS TO HELP BEAT THE WINTER BLUES

  1. PRIORITIZE DIET: Maintain a healthful, nutrient dense diet that prioritizes a variety of plant foods and lean protein sources. This ensures that you are maximizing your nutrient intake and getting plenty of key mood boosters in your diet daily. Focus on omega-3 rich foods like salmon and walnuts, leafy greens, whole grains, and lean meats or plant-based protein sources to ensure that you are receiving the nutrients that you need to beat the winter blues. Foods from the earth are rich in beneficial nutrients that will lead to overall better health and peace of mind.

  2. EXERCISE & SLEEP: Exercise releases feel good chemicals, endorphins, which help to reduce symptoms of stress, anxiety, and depression. Sleep also plays a role in boosting your mood, as studies suggest that even partial sleep deprivation can increase irritability and vulnerability to stress. Getting enough exercise and ensuring a healthy sleep regimen will help to boost energy, brain power and mood.

  3. MANAGE STRESS: Stress and mood have a well researched bidirectional 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 engage in techniques like meditation, mindfulness, or any other stress reducing activity of your choice that helps support a positive mood.

  4. STAY CONNECTED: Several studies support that social interaction positively influences mood and causes people to be happier. While the current pandemic makes in-person connections more challenging, it is important to stay connected from a distance using technology or other creative methods like letter writing to keep in touch with loved ones.

  5. SPEND TIME OUTDOORS: It is important to optimize vitamin D absorption from the sun whenever possible. However, during the winter months, when outside activity may not be an option, continue to prioritize vitamin D rich foods like fortified grains or dairy.

  6. SEEK PROFESSIONAL HELP: If you are experiencing symptoms of depression that you suspect are more than the winter blues, consider seeking professional help. SAMHSA’s National Helpline can be reached at 1-800-662-HELP. The National Suicide Prevention Hotline can be reached at 1-800-273-TALK. All calls are free, confidential, and help can be accessed 24/7.

NUTRITION FOR BOOSTING YOUR MOOD

Sunlight helps to boost serotonin, a chemical in the brain responsible for stabilizing our “mood, feelings of well-being, and happiness” (2). Lower levels of serotonin in the brain have been linked to depression and increased anxiety (2). Serotonin is the hormone that keeps you calm, positive, emotionally balanced and focused (2). Because there is generally less sun during the winter months and people are less likely to be outside, our serotonin may experience a drop that could lead us into a period of the “winter blues”. 

Research shows there is a big connection between serotonin production and what goes into our stomachs. Research on the gut-brain axis has found that while the two organs seem distant and unrelated, the bacteria produced in the gut (the gut microbiome) can influence neural development and transmission, brain chemistry, behavior, mood, stress response, and even pain perception (3). The gut is where 95% of the body’s supply of serotonin is produced, which as we’ve noted, plays a big role in regulating our mood (3). It is important to support a healthy gut by eating a wide variety of fruits, vegetables, whole grains, beans, legumes, and fermented foods like yogurt or kimchi. Foods that impair the gut are refined or processed foods, fried foods, alcoholic beverages, and artificial sweeteners. 

Some key nutrients for boosting your mood include omega-3 fatty acids, vitamin D, magnesium, and B vitamins. While these specific nutrients have special properties that make them good mood foods, a well rounded diet rich in fruits, vegetables, lean protein sources, and whole grains will provide you with an abundance of these nutrients and more that will lend themselves to supporting all around good mood, health, and immunity. 

KEY NUTRIENTS FOR BOOSTING YOUR MOOD

OMEGA-3s: Omega-3 fatty acids are essential fatty acids that play several roles within the body. They are important for both brain and eye health and are a crucial component of cell membranes (4). Omega-3s are a good source of energy and have many functions in the heart, blood vessels, lungs, immune system, and hormone-producing glands (4). Omega-3s are known to have an anti-inflammatory effect and studies have shown that higher levels of omega-3s in the body are associated with decreased risk for chronic disease (4). 

There are many omega-3 fatty acids, but there are 3 types that are primarily discussed: ALA, EPA, and DHA. DHA is the most abundant fatty acid in the brain and is really important for learning, memory, mood and cognition (4). EPA is particularly important for reducing inflammation in the body (4). 

Studies have shown that lower levels of omega-3s are associated with a greater risk of mood disorders like depression, impulse control disorder, and hostility (5). In these studies supplementation was shown to reduce some of these symptoms suggesting a positive relationship between increased intake of omega-3s and improved mood (5,6). 

DHA and EPA are mostly found in fish and other seafood while ALA is found only in plant-based foods like nuts, seeds, and beans (4). Some common food sources of omega-3s include oily fish like salmon, flaxseed, chia seeds, walnuts, oysters, tuna, fortified milk, edamame, kidney beans, and eggs (4). ALA can be converted in the body to EPA and DHA in very small amounts, so if you do not consume seafood or other DHA containing foods regularly then supplementation may be a sufficient alternative.

In order to optimize your intake of DHA in particular, the AHA recommends that fish be consumed at least 2 times per week, however, a healthy diet will include a number of omega-3 rich foods, prioritizing lean protein sources and plant-based foods (7).

VITAMIN D: Vitamin D is most widely known for its role in bone health, but it is also important for immunity and cell regulation (8). Recent research has shown a correlation between low levels of vitamin D and an increased risk for depression (9). Vitamin D is known as the sunshine vitamin because when rays of sun are absorbed by our skin it is metabolized by our bodies into a usable form of vitamin D (9). While studies show a strong correlation between low vitamin D levels and depression, the research does not necessarily demonstrate causation and instead has contributed to establishing a bidirectional  link between the two link where further research is necessary. 

Naturally occurring food sources of vitamin D are limited but include some fatty fish like salmon, dairy products like cheese, egg yolk, and UV-treated mushrooms. Fortified dairy products are the most common way that Americans are able to achieve adequate vitamin D intake (9). If you are unable to achieve adequate vitamin D intake dietarily then your next best bet is to venture outdoors for some mood boosting sunshine and fresh air. Individuals at risk for deficiency are breastfed infants, people with darker skin, older adults, people with impaired ability to absorb fat, obses individuals, individuals who have undergone gastric bypass surgery and people with limited sun exposure (9). 

B VITAMINS: B vitamins are a particularly important group of vitamins for cell regulation. Folate (also known as folic acid or B9), B6 and B12 all play a significant role in helping to regulate mood. Folate is most important for DNA synthesis and cell division but it also plays a role in the synthesis and regulation of serotonin (10). As mentioned previously, serotonin is our happy hormone that helps to regulate feelings of calmness and good mood. It is reported that one third of individuals with major depressive disorder suffer from folate deficiency, demonstrating an association between deficiency and increased symptoms of depression (11). Research has demonstrated that folate helps to boost the efficiency of antidepressant drugs and when paired with B12 can be used as treatment for depression (12, 13). Some excellent food sources of folate include spinach and other leafy greens, black eyed peas, asparagus, Brussels sprouts, avocado and kidney beans (10). 

B6 helps with the production of neurotransmitters like serotonin and dopamine and deficiency can result in symptoms of depression (14). One study even demonstrated that B6 deficiency doubled the chances of experiencing symptoms of depression (15).  Some good food sources of B6 include chickpeas, tuna, salmon, chicken breast, fortified breakfast cereals, potatoes, bananas, bulgar wheat, and rice. 

B12 is important for DNA synthesis and keeping our nerves and blood cells healthy (16). Because B12 plays a crucial role in nerve signaling and our mood is regulated by signals coming from the brain, a deficiency in B12 can result in symptoms of depression and other mood related conditions like anxiety, paranoia and impaired reasoning (13). B12 is mostly found in animal food sources like beef, chicken, fish, other seafood, and eggs but is also available in fortified foods like cereals or grain products (16). 

MAGNESIUM: Magnesium is a key nutrient in muscle and nerve function, DNA synthesis, protein synthesis, and blood pressure regulation (17). Magnesium deficiency has been associated with increased risk for depression and studies have shown that treatment of depression with magnesium has been shown to mimic the effectiveness of antidepressant drugs. Magnesium deficiency results in lower levels of serotonin, which directly impacts mood (18).

Magnesium relaxes the blood vessels so supplementation is shown to have an anti-anxiety effect (19).  This action in combination with the impact on key neurotransmitters in the brain is likely beneficial to regulate mood and decrease symptoms of both depression and anxiety (19). Some magnesium rich foods include nuts and seeds (pumpkin seeds, chia seeds, almonds, cashews, peanuts), spinach, black beans, edamame, potatoes, brown rice, and fortified breakfast cereals (17).

IN CONCLUSION

There are several ways to combat the winter blues and diet is an efficient way to ensure you are getting the right amount of mood boosting nutrients daily that support the basic functions of our bodies and are tied so closely to brain health and mood. The key nutrients to focus on for boosting mood include omega-3 fatty acids, vitamin D, B vitamins, and magnesium. A food first approach is the best way to ensure you are meeting needs and maximizing nutrient intake, though when that is not possible, supplementation is also an option. Maintaining a well balanced diet that focuses on including nutrient dense foods primarily from the earth will ensure you are getting a variety of good mood foods that support both mental health and general well being. 

Edited-0028.jpg

By: Alicia Rodrigo-Miller

Alicia is a student of Nutrition and Dietetics at the University of Southern California pursuing a Master’s of Science in Nutrition, Healthspan and Longevity. Alicia has a professional background in wholesale fashion, but made the decision to pursue her true passion, dietetics, in 2016. As an RD to be, Alicia is passionate about working with women, children, and those in underrepresented and underserved communities. She seeks to play a hand in making nutrition information and education more accessible to the disenfranchised with a specific focus on chronic disease and prevention. Alicia is a Los Angeles native but currently lives in Oahu, Hawaii. She is a military wife and has a beautiful 2 yr old daughter, Reign. She has two dogs and her favorite food is tacos. Feel free to follow her on social media @itsthecardamom to get great nutrition tips or to follow her journey as an RD to be.

REFERENCES 

  1. National Institute of Health. (2020). Seasonal Affective Disorder. Retrieved from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder/index.shtml

  2. Hormone Health Network. (2018). What is Serotonin? Retrieved from https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/serotonin

  3. American Psychological Association. (2012). That Gut Feeling. Retrieved from https://www.apa.org/monitor/2012/09/gut-feeling

  4. National Institute of Health. (2020). Omega-3 Fact Sheet For Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

  5. Conklin, S., Harris, J., Manuck, S., Yao, J., Hibbeln, J., & Muldoon, M. (2007). Serum omega-3 fatty acids are associated with variation in mood, personality and behavior in hypercholesterolemic community volunteers. Psychiatry Res., 152, 1-10. Doi: 10.1016/j.psychres.2006.10.006

  6. Peet, M., & Stokes, C. (2005). Omega-3 fatty acids in the treatment of psychiatric disorders. Drugs, 65, 1051-1059. Doi: 10.2165/00003495-200565080-00002

  7. American Heart Association. (2017). Fish and Omega-3 Fatty Acids. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

  8. National Institute of Health. (2020). Vitamin D Fact Sheet For Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

  9. Milaneschi, Y., Hoogendijk, W., Lips, P., Heijboer, A., Schoevers, R., can Hemert, A., Beekman, A., Smit, J., & Penninx, B. (2014). The association between low vitamin D and depressive disorders. Mol Psychiatry, 19, 444-451. Doi: 10.1038/mp.2013.36

  10. National Institute of Health. (2020). Folate Fact Sheet For Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

  11. Miller, A. (2008). The methylation, neurotransmitter, and antioxidant connections between folate and depression. Altern Med Rev., 13, 216-226. Doi: https://pubmed.ncbi.nlm.nih.gov/18950248/

  12. Coppen, A., & Bailey, J. (2000). Enhancement of the antidepressant action of fluoxetine by folic acid: a randomised, placebo controlled trial. J Affect Disord., 60, 121-130. Doi: 10.1016/s0165-0327(00)00153-1

  13. Coppen, A., & Bolander-Gouaille. (2005). Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol., 19, 59-65. Doi: 10.1177/0269881105048899

  14. National Institute of Health. (2020). B6 Fact Sheet For Professionals. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

  15. Merete, C., Falcon, L., & Tucker, K. (2008). Vitamin B6 is associated with depressive symptomatology in Massachusetts elders. J Am Coll Nutr, 27, 421-427. Doi: 10.1080/07315724.2008.10719720

  16. National Institute of Health. (2020). B12 Fact Sheet For Professionals. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

  17. National Institute of Health. (2020). Magnesium Fast Sheet For Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

  18. Ebay, G., Eby, K., & Murk, H. (2011). Magnesium and major depression. Magnesium in the Central Nervous System, [Internet]. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK507265/

  19. Boyle, N., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress – A systematic review. Nutrients, 9, 429. Doi: 10.3390/nu9050429