Grey skies, rain and cold, frosty mornings – there is no denying that winter weather can get you down. If you’re unable to escape the winter to somewhere warm and tropical, there are certain foods that may help boost your mood.
Mood booster 1: Salmon and oily fish Salmon is a good source of omega 3 fatty acids. Research suggests that a diet high in omega 3 fatty acids can help prevent depression or help reduce the effects; so add oily fish to your diet to reap the benefits. If you think fish is too expensive, and take capsules instead, check out this research. Researchers at Massey University say replacing beef with a 150g portion of salmon a week would add just $2.50 to the grocery bill, whereas the cost of taking good quality fish oil tablets is between $2 and $10 a week. Salmon also contains selenium, a nutrient lacking in most New Zealander’s diets.
Mood booster 2: Coffee or Tea Your morning cup of coffee or tea contains caffeine which increases feelings of alertness and energy – which is why many of us start the day with one! However, higher doses of caffeine can have the opposite effect, causing anxiety and agitation. Another problem of too much caffeine, or consuming caffeine later in the day is insomnia or poor sleep quality. Keep your intake to under four cups a day, and avoid coffee after mid-afternoon.
Mood booster 3: B Vitamins and Folate B vitamins are important in their ability to support good mood, energy and mental function. Good sources of B vitamins include avocados, eggs, lentils, meat, yeast and wholegrains. Research has found that low levels of folate are associated with depression. This may be because it has a negative effect on serotonin levels and serotonin is a key neurotransmitter for mood. Folate is found in leafy green vegetables, some fortified cereals and drinks (check the nutritional info), chick peas and oranges.
Mood booster 4: Avoid Junk food Too much junk food often means too little of healthy, nutrient rich foods such as fruit, vegetables, lean protein and wholegrain carbohydrates. Eating this way makes you prone to winter illnesses and low on energy. Be sure to eat well and keep junk food to only an occasional treat.
Eating well, getting regular exercise and having a good laugh with friends and family are all key to having a happy, healthy winter.
