*Disclaimer: This post does not claim to treat clinical depression or anxiety. Please see a physician regarding these conditions.

Winter can be long and grueling, causing us to long for sunshine and warmer days ahead. It is not uncommon to feel tired, down, or unmotivated during this season. While the weather is out of our control, there are small changes you can make to your diet to improve your mood and mental health today!

Nutrition and Mental Health

As more research emerges, the role nutrition has in mental health is highlighted. Diet adjustments benefit everyone; however they may be especially helpful in managing mental health conditions like clinically diagnosed depression and anxiety.

A specific diet gaining traction in Western countries for its multitude of benefits, including mental health support, is the Mediterranean diet. Some research suggests this diet can help improve symptoms of depression, even for individuals without a formal diagnosis. This diet is high in omega-3 fatty acids, which support brain health and aid in mood regulation. Other components of this diet include:

• Legumes, nuts, and seeds
• Whole grains
• Fruits and vegetables
• Healthy fats (i.e. olive oil)
• Daily physical activity

Diet Suggestions for a Happier Mind

Following a Mediterranean inspired diet subsequently increases your fruit, vegetable, and fiber intake, all of which support a healthy gut microbiome. Healthy gut bacteria play a key role in producing mood-enhancing hormones like dopamine and serotonin. Adequate fiber intake, typically between 30-35 grams per day, helps maintain optimal gut health, which may translate to improved mental health.

Another essential component in a mood-supporting diet is protein. A crucial part of a balanced diet, protein is made of amino acids that support brain function and mood regulation. It also promotes satiety and improves metabolic rates.

Lastly, don’t forget to indulge! Dark chocolate (70% cacao or higher) stimulates an endorphin release, which immediately boosts your mood. Enjoy this treat in moderation to contribute to a balanced diet. You may also consider limiting caffeine or alcohol intake, as these may exacerbate anxiety for some individuals.

Mood-Lifting Meal and Snack Ideas

Try incorporating these meal and snack ideas into your diet to support your mental health:

Meal Idea:

• Salmon + Roasted Vegetables (broccoli, peppers, cauliflower) + Roasted Potatoes
  • How it works: Salmon provides omega-3 fatty acids and protein, while vegetables and potatoes offer fiber and nutrients.

Snack Idea:

• Plain Greek Yogurt + Cinnamon + Persimmons + Granola + Walnuts
  • How it works: Greek yogurt contains probiotics for gut health, persimmons offer fiber, granola provides carbohydrates, and walnuts are rich in omega-3 fatty acids.

Sweet Treat:

• Medjool Date(s) + Peanut Butter + Dark Chocolate Chips
  • How it works: Dates are a sweet ingredient that offer fiber, peanut butter provides healthy fats, and dark chocolate is an instant mood booster.

Check out these Mental Health Supporting Recipes

Resources:

Harvard Health

PubMed IDs:

PMC8453603

PMC8612309 

Photo by Brooke Lark on Unsplash 

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