February – Nutrition and Wellness: Boosting Serotonin and Happiness Naturally this Winter
Quick Summary
- While feeling the “Winter Blues” or seasonal affective disorder is common, there are ways to lessen symptoms!
February – Nutrition and Wellness: Boosting Serotonin and Happiness Naturally this Winter
Have you ever felt down and sad with little social motivation during the winter? The “Winter Blues” are an all-too-common phenomenon that many feel during the colder months of winter. As the days get shorter, many find themselves feeling sad or “blue.” While it is more common in the northern part of the United States, about 5% of Americans have SAD, or seasonal affective disorder.
For some, symptoms of SAD can include feelings of sadness, changes in sleep and appetite, and loss of interest and pleasure in typically enjoyed activities. “Winter blues” are also experienced during the winter months, however, many are still able to function. Typical symptoms include feeling down, wanting to stay home, and canceling social plans.
While feeling the “Winter Blues” or seasonal affective disorder is common, there are ways to lessen symptoms!
Mindful Eating Approach
Turn on the Lights!
For individuals suffering from “winter blues” or SAD, light therapy is shown to be the most widely used and effective treatment. For around 70% of patients, sitting in front of a light box for a set amount of time was shown to relieve symptoms in a few weeks.
Simple ways to increase light exposure throughout the day are sitting near a window or spending time outside! Go on a five-minute brisk walk to spend some time in the sun and increase endorphins!
Choose Snacks Wisely
High-sugar foods such as cookies are more readily available in the colder months and holiday season. While they can increase serotonin temporarily, these foods make your mood swing back down as your blood sugar crashes. Try eating meals and snacks full of protein, healthy fats, fiber, and vegetables, in addition to desserts! This will help stabilize blood sugar, hunger, and therefore mood.
A balanced meal and snack planning approach includes protein, fiber, and healthy fats to create a “Hunger Crushing Combo!”
Stretching and Movement
While it can be challenging to motivate to do exercise in the colder months, research shows that exercise can help improve mood and lessen anxiety by releasing feel-good endorphins. In addition, it helps take your mind off worries, which can cause a cycle of negative thoughts and anxiety.
In colder weather, many experience stiffness and it can be a struggle to get out of bed. This can be helped with yoga which helps increase body flexibility. Yoga can also improve mental well-being by relieving chronic stress patterns, increasing body awareness, relaxing the mind, and creating mental clarity.
Meditation
Spending even a few minutes in meditation can help reduce stress and anxiety, both of which are major triggers of depression. Meditation, the practice of sitting with your breath, trains the brain to achieve sustained focus, and to return to that focus when negative thinking and emotions intrude.
Additionally, meditation is shown to change brain regions associated with depression. Two regions that are associated with depression are the amygdala and the medial prefrontal cortex. Meditation helps break the connection between these two regions, fighting the response of a spike in cortisol to a danger that exists only in your mind.
Vitamins
Recent findings show that low vitamin D levels are associated with increased symptoms of depression and anxiety. Supplementation was also found to reduce negative emotions. Additionally, vitamin D has antioxidant properties, which can help reduce oxidative stress and inflammation in the body!
The best sources of vitamin D are found in fatty fish and fish liver oil! Some additional sources are egg yolks, cheese, beef liver, fortified cereals, and fortified dairy and plant milks! A blood serum test can determine a deficiency in vitamin D, and a Dietitian can advise about proper supplementation.
If you are struggling with mental health, you are not alone. Aggie Mental Health provides mental health resources for students, staff, and faculty at UC Davis.
Sources:
https://www.eomega.org/article/5-holistic-remedies-for-sad-the-winter-blues
https://www.abbeyskitchen.com/hunger-crushing-combo/
https://www.health.harvard.edu/mind-and-mood/how-meditation-helps-with-depression
https://pmc.ncbi.nlm.nih.gov/articles/PMC9468237/
https://nutritionsource.hsph.harvard.edu/vitamin-d/
Seasonal Recipe Spotlight
So many vegetables are in season including beans, beets, asparagus, bok choy, brussels sprouts, and so many more! Check out the Davis Farmer’s Market for an abundant selection of fresh produce. Oh, and pomegranates, lemons, and pears are in season too!
Food Geeks has a great site with seasonal produce and recipes for each crop. You can change your season at the very bottom; anticipate what’s ripening in the months ahead!
Did you know that pomegranates contain many polyphenols which are antioxidant compounds! They help prevent your artery walls from thickening and reduce the build-up of cholesterol and plaque! As February is American Heart Month, try focusing on eating an abundance of heart-healthy foods! Other heart-healthy foods include: carrots, leafy greens, lean meats, nuts and seeds.
Seasonal Recipes:
Tahini Caramels
Try these tahini caramels for Valentine’s Day or as a weekly dessert! They can be made vegan or with dairy.
Farmer’s Market Vegetarian Enchiladas
These vegetarian enchiladas are made with lots of veggies and black beans for protein and fiber!
tahini caramels for Valentine’s Day or as a weekly dessert!
Valentine's Day Sugar Cookies
These Valentine’s Day cookies are way cuter than your classic sugar cookie!