The winter season is in full swing, bringing with it the happiness of snugging up and relishing comfort foods while enjoying the chill weather. However, winter brings shorter days, colder nights, and often, a dip in our moods. Seasonal Affective Disorder (SAD) and the general "winter blues" are common during this time in some people. This is usually triggered by lower sunlight exposure and modifications in circadian patterns and these shifts can make you feel extremely tired, irritated and sad. But did you know that what you eat can significantly impact your mood? A well-balanced diet rich in mood-boosting nutrients can help combat winter gloom and enhance happiness.
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Here’s a detailed guide to the best foods to add to your diet and which ones to avoid which aids to boost your mood during the winter season.
Foods to Add to Your Happiness Diet
Dark Chocolate
Dark chocolate contains antioxidants, magnesium, and compounds that can enhance mood and reduce stress by combatting oxidative damage. Choose dark chocolate with more than 70% cocoa to reap its benefits and enjoy a small piece as a dessert.
Bananas
Packed with vitamin B6, tryptophan, and natural sugars, bananas help produce serotonin and provide a quick energy boost. Add sliced bananas to oatmeal, have them as a standalone snack or blend them into a smoothie.
Also Read: 7 Powerful Reasons To Eat Bananas
Fatty Fish
Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines support brain health and boost serotonin levels, a key neurotransmitter for happiness. Enjoy grilled salmon with winter vegetables or add sardines to a warm salad.
Nuts and Seeds
Almonds, walnuts, and flaxseeds are loaded with healthy fats, magnesium, and tryptophan, all contributing to better mood regulation and brain function. Snack on a handful of nuts or sprinkle seeds over your smoothie, salad or yogurt.
Leafy Greens
Spinach, kale, and Swiss chard are high in folate, which supports the production of dopamine, the happy hormone, thereby calming your mind and keeping you stress-free and relaxed. Make a warm and comfortable winter soup or stir-fry leafy greens.
Citrus Fruits
Oranges, grapefruits, and lemons are rich in vitamin C, which helps reduce stress and improve mood. Have a glass of fresh orange juice, relish a bowl of fruit salad or add lemon to your tea.
Whole Grains
Brown rice, quinoa, and oats release energy slowly, keeping your blood sugar stable and your mood steady. Prepare a warming bowl of oatmeal topped with fruits and nuts or have cooked brown or quinoa rice with protein and veggies.
Also Read: Want To Be Happy? Eat These Foods To Boost The Levels Of Serotonin Naturally
Fermented Foods
Probiotics like yogurt, kimchi, and sauerkraut all of which promote gut health and balance, which is closely associated with good mental well-being. Add yogurt to smoothies, have yogurt topped with fruit or enjoy kimchi as a side dish.
Eggs
Eggs are a great source of vitamin D and choline, both of which are essential for brain health and mood. Whip up a winter vegetable egg omelette or a boiled egg for breakfast with toast.
Herbal Teas
Herbal teas like chamomile, peppermint, and green tea are packed with goodness of antioxidants and calming properties that ease stress and improve mood. Relish a soothing cup of herbal tea in the evening to stay relaxed and refreshed.
Foods to Avoid
Sugary Treats
Sugar-laden foods may provide a temporary energy boost, however, these foods cause blood sugar crashes, leading to irritability and fatigue.
Instead, opt for naturally sweet foods like fruits or dark chocolate.
Processed and Fast Foods
These foods are often high in unhealthy fats, salt, and additives, which can contribute to inflammation and lower mood. Choose home-cooked meals with fresh ingredients.
Refined Carbs
White bread, pasta, and pastries can cause blood sugar spikes and subsequent crashes, impacting energy levels and mood. Swap them for whole grains like quinoa or brown rice.
Excessive Caffeine
Though caffeine can initially boost energy, too much can lead to anxiety, jitteriness, and disrupted sleep, all of which affect mood. Limit yourself to one or two cups of coffee daily and incorporate herbal teas.
Alcohol
Alcohol is a depressant and can disrupt sleep patterns, both of which negatively impact mental health. Limit alcohol intake and opt for non-alcoholic beverages like sparkling water with lemon.
Tips For A Happier Winter
Stay active and exercise, as workouts release endorphins, the body’s natural mood elevators.
Step outside during the day to boost vitamin D levels naturally.
Dry winter air can dehydrate you, affecting energy and mood, so drink plenty of fluids.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References
Winter Holidays and Their Impact on Eating Behavior—A Systematic Review
Irina Mihaela Abdulan 1,2, Gabriela Popescu 2,†, Alexandra Maștaleru 1,2,*, Andra Oancea 1,2, Alexandru Dan Costache 1,2, Doina-Clementina Cojocaru 1,2, Carmen-Marinela Cumpăt 1,2,†, Bogdan Mihnea Ciuntu 3, Bogdan Rusu 4, Maria Magdalena Leon 1,2
https://pmc.ncbi.nlm.nih.gov/articles/PMC10574044/
https://www.researchgate.net/publication/338220953_Healthy_Foods_in_Winter
