The changing seasons can affect our bodies and minds in ways that feel out of our control.
According to Russia Today, it is known that we rely on our biological clock to regulate our mood, and less sunlight, in general, can cancel this natural rhythm. For some, this can lead to a form of depression called seasonal affective disorder (SAD).
But according to registered dietitian Natalie Olsen, a few additions to our diet can help us feel better during the shorter, cooler, darker days.
Olsen said eating foods rich in omega-3 fatty acids, such as fish and nuts, as well as foods high in fiber, can help reduce inflammation in the body and help us feel better in general.
Add omega-3s by eating fatty fish
Olsen said foods with anti-inflammatory properties are key as the seasons change. She noted that stress and negative emotions can lead to inflammation in the body, creating a vicious cycle.
Olsen recommends eating foods rich in omega-3 fatty acids, which are abundant in fatty fish, such as salmon, mackerel and herring.
Olsen recommends trying to get two servings a week.
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If you don’t eat fish, add nuts to your meals
Her second best recommendation for omega-3-rich foods is to eat nuts and seeds.
Walnuts, flaxseeds, and chia seeds are all great sources of omega-3s to help reduce inflammation.
High-fiber foods help your body produce “happy” hormones.
Olsen said that high-fiber foods, such as beans and oats, can offer great anti-inflammatory properties. She explained that soluble fiber dissolves in water, forming a gel-like substance that sticks to toxins in the body that can increase inflammation and cholesterol.
The fiber feeds the bacteria in our gut and creates a healthy microbiome. She said our gut produces “happy” hormones such as serotonin, dopamine and gamma-aminobutyric acid (GABA), which are important hormones for regulating our mood.
“Healing our gut, keeping it healthy, is one of the best essential things we can do to get through seasonal affective disorder in a way that feels really good,” she said.
Replace added sugar with fruits
Olsen said we should pay special attention to added sugar as the seasons change, because it can cause a blood sugar crash as well as increase inflammation in the body.
Olsen explained that 15g of added sugar will spike blood sugar and cause inflammation more than 15g of sugar found in fruit.
She said fruit also contains vitamins, minerals and fiber, which makes it much better for you than foods that often contain added sugar.
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Choose lean, organic meats
Olsen reports that most meat eaters usually get enough protein each day, and she said the problem comes when people eat mostly processed, high-fat meat.
She said meat, which is high in saturated fat, hormones and antibiotics, can also cause inflammation throughout the body and affect your mood.
Grass-fed, organic cuts of meat will help you get enough protein to keep you feeling full and have energy as well as reduce the amount of mood-influencing chemicals in your body.