As the days get shorter and the nights get longer, you may notice changes in your mood, energy or eating habits. For some people, the seasonal change can contribute to seasonal affective disorder (SAD), a type of depression that typically begins in late fall or early winter and improves during the spring and summer.
While food is not a treatment for SAD, a balanced diet can support overall health and well-being during the winter months. The emerging field of nutritional psychiatry is showing strong connections between what we eat, gut health and mental well-being. If you are looking for ways to proactively support your mental health this winter, consider adding more of these nutrient-rich foods to your diet.
Fermented foods
Fermented foods contain beneficial microorganisms that can support gut health. Research into the gut-brain connection is ongoing, and scientists are studying how gut bacteria may influence inflammation, brain function and mood.
Good sources include:
- Yogurt with live and active cultures
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Kombucha
Choose products with less added sugar when possible.
Foods rich in omega-3 fatty acids
Omega-3 fatty acids are essential fats that help reduce brain inflammation and support structural neurotransmitter function. Some research has examined the role of omega-3s in overall mood regulation and major depressive symptoms.
Fatty fish, such as salmon, sardines, mackerel and anchovies, are among the best food sources of omega-3s. Other sources include:
- Oysters
- Chia seeds
- Flaxseed
- Walnuts
- Edamame
Aim to include a variety of these foods as part of an overall balanced eating pattern.
Nuts, seeds and berries
Nuts and seeds provide a combination of healthy fats, protein, fiber and important minerals. Almonds, walnuts and pumpkin seeds, for example, provide nutrients such as magnesium and selenium. And berries, such as blueberries and raspberries, contain antioxidants that fight stress and inflammation.
Try adding nuts, seeds and berries to oatmeal, yogurt, salads or enjoy them as a snack.
Complex carbohydrates and leafy green
Carbohydrates are an important source of energy, and choosing fiber-rich sources such as whole grains, beans and lentils can help provide longer-lasting energy.
Many carbohydrate-rich foods also contain B vitamins, including folate, vitamin B6 and vitamin B12, which play important roles in normal brain and nervous system function, including the production of serotonin and dopamine. Boosting your intake during fall and winter may help combat the physical sluggishness, fatigue and poor concentration associated with SAD.
Good choices include:
- Sweet potatoes
- Oats
- Quinoa
- Brown rice
- Whole-grain pasta
- Beans
- Lentils
- Squash
Leafy greens, such as spinach and kale, are also packed with B vitamins and magnesium to help balance serotonin levels.
What about supplements?
It can be tempting to reach for a supplement, particularly if you are experiencing fatigue or changes in mood. However, supplements should not be considered a replacement for a balanced diet or treatment for SAD.
If you would like to speak with your medical provider about adding supplements to your routine, here are some of the supplements worth bringing up:
Vitamin D
People with winter-pattern SAD may have low vitamin D levels due to decreased exposure to sunshine. While clinical evidence is mixed, research listed by the National Institute of Mental Health shows that supplementation can help regulate serotonin production and improve seasonal depressive symptoms, especially in individuals with low baseline levels.
If you are concerned about your vitamin D level, talk with your health care provider about whether testing or supplementation is appropriate for you.
Magnesium
This mineral calms brain chemistry and regulates your body's physiological stress response. It is often used to help stabilize low winter moods and combat fatigue.
St. John’s Wort
Although evidence is limited, some research found that St. John’s Wort performed better than placebos in reducing symptoms of depression. However, the herbal supplement can interact with some prescription medications, including antidepressants, birth control pills, and blood thinners.
If you’re thinking about taking it for seasonal depression or any other reason, medical guidance from a licensed doctor is essential.
Food is one piece of the picture
Eating a balanced diet can be one way to support your overall health during the winter, but food alone should not be expected to treat SAD.
If seasonal changes are causing persistent sadness, loss of interest in activities, changes in sleep or appetite, low energy, difficulty concentrating or social withdrawal, talk with a health care provider. SAD is a type of depression, and effective treatments are available, including light therapy, psychotherapy and medication.
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