The changing seasons can affect our bodies and minds in ways that seem out of our control.
According to Russia Today, we’re known to rely on our body clock to regulate our mood, and in general, less sunlight can undo 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 shortest, coldest, darkest days.
Olsen said eating foods high 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 overall.
Add omega-3s by eating fatty fish
Olsen said foods with anti-inflammatory properties are key as the seasons change. She has noticed 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.
Fiber-rich foods help your body produce “happy” hormones.
Olsen said foods high in fiber, such as beans and oats, may offer great anti-inflammatory properties. She explained that soluble fiber dissolves in water, forming a gel-like substance that attaches to toxins in the body that can increase inflammation and cholesterol.
Fiber feeds the bacteria in our gut and creates a healthy microbiome. He said our gut produces “happy” hormones like serotonin, dopamine and gamma-aminobutyric acid (GABA), which are hormones important for regulating our mood.
“Healing our gut, keeping it healthy, is one of the best essential things we can do to overcome SAD in a way that feels really good,” she said.
Replace added sugar with fruit
Olsen said we should pay special attention to added sugar as the seasons change, because it can cause blood sugar to crash and increase inflammation in the body.
Olsen explained that 15 g of added sugar raises blood sugar and causes inflammation more than 15 g of sugar found in fruit.
She said fruit also contains vitamins, minerals and fiber, making 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 said the problem arises 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 your body and affect your mood.
Organic, grass-fed 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-affecting chemicals in your body.
