As the seasons shift, many of us experience negative changes in mood, low energy, or a dip in motivation. While it’s easy to blame these feelings on shorter days and colder weather, an often-overlooked factor is nutrition.
The connection between what we eat and how we feel is real. The gut-brain connection plays a critical role in mental health. In fact, about 90% of serotonin, (a key neurotransmitter for mood regulation) is produced in the gut. This means that what you eat directly impacts your mental health.
For some people, seasonal changes can be especially challenging. But the good news is that small, intentional shifts in nutrition and lifestyle can help, even as the temperatures drop.
The Role of Nutrition in Mental Health
1. Gut Microbiome: Take care of your gut and it will take care of you. The health of your gut bacteria influences mood and stress levels, not just your digestion. Incorporating fermented foods like yogurt, kimchi, and sauerkraut, eating lots of veggies, whole grains and legumes or even supplementing with a high-quality probiotic, can support a healthy gut-brain connection.
2. Balancing Blood Sugar for Stable Energy: Frequent spikes and crashes in blood sugar can lead to irritability, fatigue, anxiety and even cravings and binge eating later in the day. Eating meals with a balance of protein, healthy fats, and fiber can help maintain steady energy and mood throughout the day. A savory, high protein breakfast can help keep you going with fewer crashes all day long!
3. The Inflammatory Link: Chronic low-grade inflammation (often triggered by processed foods, sugar, and hidden food sensitivities) is associated with depression and anxiety. Eating lots of anti-inflammatory foods like leafy greens or berries, and avoiding foods your body has a negative reaction to can help with inflammation.
4. Your body only has what you give it to work with: If you are not eating what your body needs to make your feel good hormones you won't have the building blocks needed to do so! Eat real food, and enough of it.
Practical Steps to Support Your Mental Health This Season
1. Embrace Seasonal Foods: Lean into warming, nutrient-dense meals that feature seasonal produce like sweet potatoes, squash, brussel sprouts, and kale. These foods are rich in vitamins and minerals that support mental and physical health.
2. Move your body: It can be hard to motivate yourself to move but if you can, it will help you feel better mentally and physically. It doesn't have to be a crazy work out, any movement that feels good to you works! Anything from dancing in the kitchen to building snowmen! Just do it!
3. Stay Hydrated: Even in cooler weather, dehydration can cause fatigue and brain fog. Herbal teas and warm water with lemon are great seasonal alternatives to cold water.
4. Create Routines that incorporate Mind-Body Nourishment: Beyond food, things like mindful eating, gratitude journaling, or a spending time outdoors can help reduce stress and boost serotonin naturally.
Your body—and your mind—deserve to feel their best, no matter what the weather brings.
Remember to check out the healthy eats page of my website and follow me on social media @wildwellnessholisticnutrition for recipes and inspiration on how you can feel your best!
Comments