A few friends of mine have been having a tough time with the gray days of January, claiming they're really taking a toll on their mood. They're napping more, drinking more coffee, and having a hard time getting to the gym. We had lunch the other day, and all got to talking about what foods could actually help boost energy and moods in the winter. It turns out there are quite a few good bets!
The thing to consider when buying and preparing food specifically to boost your mood or endorphins is to think about what food makes you happy (as in what foods you really enjoy eating). Forget the science for a minute: if you hate salmon, then preparing salmon simply because it's thought to boost your mood isn't going to make for a very enjoyable meal. So consider these lists with that in mind: first, think about what you can prepare for yourself that will taste really delicious and be an overall satisfying sensory experience, and second, reach for food that's actually good for you. After a bit of reading and chatting with many friends, here are a few foods I've found help me feel better in the winter:
1. Complex Carbohydrates: Good carbs and whole grains like oats or whole-wheat pasta are said to generate serotonin which helps balance your mood and satisfies your hunger.
2. Avocado: The monounsaturated fats in avocados apparently help lower blood pressure, keeping your mood calm and balanced.
3. Dairy: Many dairy products contain Vitamin D, which is thought to boost serotonin and help with seasonal mood disorders. When the weather turns particularly gray, a glass of milk might just be in order.
4. Fish: Fatty fish like salmon contains a high level of Omega 3's which is thought to lower symptoms of depression.
5. Green Tea: Tea is emotionally soothing for many people in and of itself, but green tea contains L-theanine, an amino acid some say improves mood while reducing stress.
6. Almonds and Walnuts: Many nuts have been shown to decrease dopamine levels in the brain, leading to a calm, balanced feeling.
7. Dark Chocolate: Dark chocolate is said to have positive effects on brain endorphins, resulting in a feeling of comfort and balance. How about almonds and chocolate together for a mood-powerhouse?
Read More Around the Web
• Foods to Help You Feel Better | WebMD
• Foods that Life Your Mood | Oprah
• Mood Foods That Lift Your Spirits | CBS News
What foods lift your spirit?
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Great list. Don't forget algae has some good absorbable Omega 3s (as opposed to flax which isn't really effective) if people don't eat fish. Tilapia has more Omega 6s than Omega 3s so be careful of that too.
Fish has been the biggest boost for my mood long term. Eating right, running and having smoothies has been great. Trans fats have been shown to make people grumpy.
Ugh! The gray winter is the worst. I know it's the weather because I lived in Southern California until recently and I never felt this bad out there.
This is funny, because the earlier post about combating winter hunger said to eat more high protein food, and I was like, "noooo! I just want pasta!" And cheese, meat and leafy greens...oddly, I'm pretty sure I eat enough iron, maybe it's just that they taste good.
I crave greens.
Usually I make my Kale and Sausage soup :)
(It's a Taste-alike of Zuppa Toscana)
We call oatmeal chocolate chip cookies our natural antidepressant. Perfect for the winter doldrums. These also have chocolate covered ginger, so it's a trifecta of good-for-you, good-for-your mood foods.
http://outoftheordinaryfood.com/2011/12/23/oatmeal-chocolate-covered-ginger-cookies/
The amount of vitamin D added to milk is miniscule compared to what is now believed to be needed. A lot of doctors advise 1,000 to 2,000 per day. Mine was so deficient last August that I was put on 6,000 iu a day for 4 months. The amount in 3 glasses of milk: 300 iu. And saying "dairy" has vitamin d is misleading. It's added, not natural, and mainly to milk and sometimes yogurt. It's not found in cheese.
SUNLIGHT is the answer. A minimum of 10 min per day provides the body with the resources required to produce the necessary Vitamin D. .
It's hard to get sunlight in the winter, though! Whenever I go outside I'm wearing a coat, hat, and gloves (not to mention pants and shoes :D), so only my face is exposed, and my moisturizer has SPF in it. I take Vitamin D pills in the winter and it has a real effect as long as I take them with food.
@ eclectic aesthetic: Yes it IS hard - and I live in a climate where I could easily lose the hat & gloves without physical harm, despite my discomfort. I do make a concentrated effort though. It makes a difference but it's not enough for me.
Vitamin D supplements added to dairy products pass through the body without effect as they as are not in a form easily absorbed by the body, much like the calcium claims of those same products (an ad campaign hoax). Maybe I should give the D pills another shot with the appropriate foods/nutrients which allow them to be readily absorbed as the dh [only half-jokingly] said to me the other day, "I'll see you in the Spring."
Sad but true, it affects me that much. So much so that dh does a happy dance when he comes home to find I've been on the lawnmower for the first time each Spring. Yeah, it's kind of a wake-up call when his first words are 'welcome home' lol. I neeeed my sunshine. I dread winter because I hate the way it makes me feel.
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Eating plenty of fruits, vegetables and raw foods is important to maintain good health.
It will supply plenty of important nutrients and will also help you achieve or maintain a healthy weight. To vary the nutrients, diversify the types and colors of the vegetables you choose.
Today there are a host of companies that can help you with some great food products for good health. An example of a great company creating healthy products is SheffaFoods – you can Google them and take a look at their product line, they taste great too!