As the colder months of autumn and winter set in, many of us experience a noticeable change in our mood and energy levels. This happens a lot because the days are getting shorter, the temperature is getting colder, and we're receiving less sunshine.
But did you know that the foods we eat can also have significant impacts on our mood swings?
Food and mood have a strong connection, which is particularly evident in the gloomier, colder months. Not only does food provide fuel to our bodies, but it also has an impact on our emotional and mental well-being.
Understanding this connection can help us make food and lifestyle choices that improve our mood, healthy aging, and overall health, especially during the darker, colder months.
The Link Between Food and Mood: Why It's More Evident in the Colder Months?
People's moods tend to fluctuate during the fall and winter seasons. Reduced sunlight can affect serotonin levels, which regulate mood, causing feelings of sadness, tiredness, or irritability—symptoms commonly associated with Seasonal Affective Disorder (SAD).
Mood swings are made worse by the lack of warmth, which makes us less motivated to stay active. Here's where food turns into a great tool.
Eating warm, comforting, nutrient-dense meals can help to offset the negative impacts of shorter days. Conversely, poor dietary choices—particularly those that are highly sugary and processed—can worsen feelings of fatigue, depression, and a lack of energy.
We can make the colder days not just pleasant but also physically and mentally beneficial by eating the right food.
Blood Sugar: The “Hangry” Vicious Circle
We've all felt irritable and distressed when we're hungry, which is usually referred to as "hangry." This occurs as a result of the vicious cycle of mood swings and irritability that fluctuating blood sugar levels can induce.
Foods high in sugar or refined carbohydrates cause the blood sugar to spike quickly, providing us with a short energy boost. But there's a significant drop shortly after, leaving you feeling exhausted, upset, and even anxious.
These mood fluctuations can be avoided by eating meals high in fiber, protein, and complex carbs to balance your blood sugar. Whole grains, legumes, veggies, and lean meats provide sustained energy, ensuring that your mood remains stable throughout the day.
To break the "hangry" cycle, avoid skipping meals and opt for nutrient-dense snacks over sugary, processed ones.
Hydration: Drink Enough Water to Prevent Dehydration
It may surprise you to know that tiredness and irritability are signs of dehydration.
Your body requires water to function properly, and dehydration can have a significant impact on your mood. In winter, when we're less thirsty as compared to summer, it can creep up on you.
Try drinking more water during the day if you're feeling lethargic or exceptionally irritable. Keep a water bottle close by, or if you prefer something comforting, go for teas and herbal infusions. Staying hydrated helps you maintain your energy and mood with minimal effort.
Protein and Its Role in the Production of “Happy Hormones”
When we think of protein, we often think of building muscle—but protein is also a key player in the production of neurotransmitters—chemicals that transmit signals in the brain and regulate mood.
Protein is composed of amino acids, which the body uses to make neurotransmitters like serotonin and dopamine, which are essential for emotions like motivation, happiness, and calm.
If you eat enough high-quality protein, your brain will have the building blocks it needs to produce these hormones and thus control your mood.
Good sources of protein include fish, poultry, eggs, lentils, and dairy products. If you eat a plant-based diet, make sure you get enough protein from foods like tofu, quinoa, and beans.
Serotonin: The "Feel-Good" Chemical
Serotonin is a key neurotransmitter in mood regulation, therefore let's examine it in more detail. It is in charge of controlling your mood as well as your digestion, memory, and sleep. It acts like a brain's multitasker!
Here's an interesting fact: rather than your brain, your gut produces approximately 95% of your serotonin. Yes, there is a direct link between your mood and your gut health.
To make serotonin, the body needs tryptophan—an amino acid that's present in foods such as turkey, eggs, milk, oats, fish, cheese, seeds, and nuts.
Tryptophan, however, functions best when combined with carbs. So, try to take a well-balanced diet like eggs with whole-grain bread or chicken with a side of quinoa. Also, don't forget to eat gut-friendly foods like sauerkraut, yogurt, and kimchi, which help keep the environment healthy for producing serotonin.
Other Mood Boosting Nutrients: Omega-3s, Vitamin B, and Magnesium
Let's not overlook some other key nutrients that are also vital in supporting mood and mental well-being.
Omega-3 fatty acids are known to boost brain health and may even help lessen the symptoms of depression. They are frequently found in fatty fish like salmon and plant sources like chia seeds.
Brain function and energy levels depend on vitamin B, particularly B6, B9 (folate), and B12. On the other hand, magnesium, which may be found in leafy greens, seeds, and nuts, helps to relax the nervous system and promote better sleep.
Including these nutrient-dense superfoods in your diet can give you that extra mood lift, keeping you feeling more balanced and less stressed.
Lifestyle and Mood: Beyond Nutrition
While food is important, let's not forget how important lifestyle habits are for our overall well-being. First and foremost, spend as much time as possible outside (in sunlight)! Sunlight helps in the production of vitamin D, a nutrient crucial for the regulation of mood.
Even in the dead of winter, having a short walk outside, doing light exercises, or relaxing by a window that lets in lots of natural light and air can have a major impact on your mood. If sunlight isn't plentiful, consider using a light therapy lamp to replicate natural daylight.
Then there is stress. Chronic stress can harm mental and physical health, so finding ways to manage stress is essential to long-term mental well-being. Including small happiness into your daily routine, such as a short walk, a warm cup of tea, or practicing mindfulness, can help relieve stress.
But it's also important to tackle the root causes of stress and, if necessary, seek help from a health professional.
Low Days Happen—And That’s Okay
Low days happen to all of us, especially when the colder, darker months set in. Adapting your nutrition and lifestyle can help, but if those feelings start lasting longer or affect how you function, it’s important to reach out for support.
A health coach or nutrition coach can help guide you toward the right dietary and lifestyle changes to improve your mood. Mental health professionals, on the other hand, can help you if there are deeper emotional problems at play.
Nourish Your Mood This Season!
To wrap up the discussion, food can regulate mood and improve mental well-being. So try to nourish your mood and body this winter by regulating your blood sugar levels, drinking enough water, eating enough protein, and getting enough vital nutrients like magnesium and omega-3 fatty acids coupled with lifestyle changes.
Note that, while these modifications can help you feel better, it's important to seek support if you continue to feel low or anxious.
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