Let’s face it: It really stinks when it’s pitch black at 5 p.m. The darkness can take a toll on your mood and outlook on life. Even my kids have started to complain about the total darkness that falls on my neighborhood. They don’t want to go outside for a walk or to the park in the early evening — something they do regularly when the days are longer. These longer winter nights can lead to depression, a loss of energy and a lack of interest in usual activities.
In some cases, these feelings are actually a medical condition called seasonal affective disorder, which affects 25 million Americans, mostly women. It usually begins between the ages of 20 and 30, though symptoms — such as increased appetite, stress, carb cravings, weight gain and excessive sleepiness related to a change of seasons — may appear earlier in life. Other symptoms can include irritability, sexual problems and a desire to avoid social settings.
[See: Seasonal Affective Disorder: 8 Ways to Feel Better.]
There are several theories about what causes SAD, including a reduction of serotonin — a chemical in the body that, when low, is associated with depression — due to a decrease of sunlight. A second theory is that the production of a sleep-related hormone, called melatonin, is increased when people are exposed to more darkness. A change in melatonin can affect mood and sleep patterns, including your circadian rhythm, or your natural sleep-wake cycle.
If you think you might have SAD, see a mental health professional, who might prescribe talk or light therapy, antidepressants or work with you to develop better coping skills. Whether you have the disorder or not, there are ways to boost your mood when winter gets you down — starting with adding these five foods into your healthy eating plan:
1. Chocolate
If you find chocolate helps you cope with stress, there’s research to back you up. Is that good news, or is that good news? One study conducted at the Nestle Research Center in Switzerland, for example, examined the effects of chocolate on 30 healthy adults for two weeks. Each person ate 40 grams (or 1.4 ounces) of dark chocolate, half in the afternoon and half at night. Researchers found that there was a reduced level of stress-related hormones (like cortisol) in all the participants, including folks who did not record they were stressed at the beginning of the study.
2. Lean Beef
Lean beef like top round is a top source of the amino acid tryptophan, which helps produce serotonin, which can help boost your mood. Other leans cuts of beef to choose from that also contain tryptophan include eye round, sirloin tip, top round and boneless strip steak. If beef isn’t your thing, you can also choose from a variety of tryptophan-filled foods including yogurt, nuts, soy, lamb, pork and turkey.
3. Spinach
The B-vitamin folate affects neurotransmitters that influence mood. Increasing foods high in folate, like spinach, may help stabilize mood by reducing anxiety and depression. Other foods that are high in folate include lentils, asparagus, collard greens, okra and fortified cereals.
[See: 10 Ways to Break a Bad Mood.]
4. Milk
With less time to frolic in the sun during those long winter nights, it’s important to pay specific attention to taking in enough vitamin D through your diet. Studies have found an association between low levels of vitamin D and seasonal affective disorder. Vitamin D, which works together with calcium, also helps keep bones healthy and strong. Other foods that provide vitamin D include cod liver oil, egg yolks, canned tuna, fortified orange juice and fortified cereal. You can also have your doctor test your blood for vitamin D levels. If you are falling short, your doctor or a registered dietitian nutritionist may recommend a vitamin D supplement.
5. Fatty Fish
Salmon, tuna and sardines are fatty fish high in omega-3 fat, an essential fatty acid that must be obtained by eating food or taking a supplement. Omega-3 fat helps regulate brain chemicals, including dopamine, which the brain releases in response to pleasurable experiences like having sex, and serotonin.
[See: 13 Best Fish: High in Omega-3s — and Environmentally-Friendly.]
Of course, food isn’t the only way to help you feel better this winter. Exercise can also help improve brain function and depression. The 2015 Dietary Guidelines for Americans recommends exercising at least 30 minutes a day, five days a week. If this seems too much for you, then start small with a short walk or window shopping at your local mall, and build your way up. Enrolloing in Zumba, barre, Pilates, boxing or other fun classes can help shake up your routine and also can be a fun way to spend an hour exercising. Spring will be here before you know it.
More from U.S. News
Am I Just Sad — or Actually Depressed?
Best Foods to Eat for Your Mood–and a Few Bad Ones
11 Simple, Proven Ways to Optimize Your Mental Health
5 Mood-Boosting Foods to Get You Through the Dark Days Ahead originally appeared on usnews.com
