Post-holiday blues, often felt in January, are the feelings of sadness, lethargy, or general unease that can follow the festive season. After weeks of celebrations, social gatherings, and indulgence, many people experience a downturn in mood as they return to routine. Several factors can influence this, such as the end of the holiday excitement, shorter daylight hours in winter, and financial pressures from holiday spending.
The impact on mental health is significant, often manifesting as feelings of sadness, loneliness, or stress. Physically, it can lead to fatigue, changes in appetite, or difficulty sleeping. This combination can lower motivation, affect concentration, and decrease overall well-being.
Focusing on self-care and lifestyle adjustments is essential to combating these feelings. Interestingly, nutrition plays a key role in influencing mood and energy levels. Certain foods are known to help alleviate sadness and lethargy.
Nutrients Influencing Brain Chemistry
1. Omega-3 Fatty Acids: In fatty fish like salmon and mackerel, walnuts and flaxseeds, omega-3s are known for their role in brain health and can help improve mood. (Rogers Foods has three products containing flaxseed! Rogers Ancient Grain Blend Porridge Oats, RogersHealth Grain Blend Porridge Oats and Rogers Steel Cut Oat Blend Porridge Oats). Omega-3 Fatty Acids are vital for brain health. They support neurotransmission and can help alleviate symptoms of depression and anxiety.
2. Healthy Carbohydrates: Foods like whole grains, fruits, and vegetables can help boost serotonin levels, the “feel-good” hormone, naturally lifting your mood.
Carbohydrate-rich meals help increase tryptophan transport into the brain, boosting serotonin production. Complex carbs raise serotonin levels, providing a calming effect. Complex Carbohydrates include whole grains (quinoa, oats, whole grain barley, whole rye, whole wheat, buckwheat, amaranth, rice, brown rice, bulgur, millet, and corn, to name a few), sweet potatoes, and legumes. (our cereals contain many whole grain ingredients – Rogers Ancient Grain Blend Porridge Oats, Rogers Healthy Grain Blend Porridge Oats and Rogers Steel Cut Oat Blend Porridge Oats)
3. Dark Chocolate: In moderation, dark chocolate can stimulate endorphin production, enhancing feelings of pleasure and boosting mood.
4. Berries: Rich in antioxidants and vitamins, berries can help lower inflammation in the brain, potentially improving mood and cognitive function.
5. Bananas: High in vitamin B6, bananas can help the body produce serotonin, reducing symptoms of depression.
6. Turmeric: This spice contains curcumin, which may help boost serotonin and dopamine, two brain chemicals that help regulate mood.
7. Greek Yogurt and Fermented Foods: Probiotics in these foods can improve gut health, linked to mood and mental health through the gut-brain axis. Fermented foods like yogurt, kefir, and sauerkraut can enhance gut flora, potentially improving mood.
8. Nuts and Seeds: Rich in magnesium, nuts and seeds can help reduce anxiety and boost brain function.
Incorporating these foods into your diet, along with regular physical activity and sufficient sleep, can help mitigate the post-holiday blues and support mental and physical health. Additionally, maintaining a balanced routine and finding time for activities that bring you joy and relaxation can enhance your well-being during this transitional period.
The Science Behind Mood and Food
Diet and mood are closely linked because nutrients affect brain chemistry, particularly neurotransmitters like serotonin and dopamine. These chemicals play crucial roles in regulating mood, emotion, and behaviour.
Serotonin
Serotonin is primarily associated with feelings of well-being and happiness. It regulates mood, anxiety, and sleep. Salmon, poultry, eggs, seeds, milk and nuts naturally boost serotonin.
Tryptophan
An essential amino acid, tryptophan, is a precursor to serotonin. Foods high in tryptophan, such as turkey, chicken, bananas, nuts, cheese, and eggs, can influence serotonin levels.
Dopamine
Dopamine is involved in reward, motivation, and pleasure. It affects how we perceive pleasure and reinforces behaviours necessary for survival. Eat a diet that’s high in magnesium and tyrosine-rich foods. These are the building blocks of dopamine production. Tyrosine is an amino acid. It’s absorbed in your body and then goes to your brain, where it’s converted into dopamine. Foods known to increase dopamine include chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, lima beans, oatmeal, oranges, peas, sesame and pumpkin seeds, tomatoes, turmeric, watermelon and wheat germ.
Tyrosine
Tyrosine is an amino acid that acts as a precursor to dopamine. Protein-rich foods like meat, dairy, nuts, and soy can enhance dopamine production.
Antioxidants
Foods rich in antioxidants, such as berries, citrus fruits, green leafy vegetables, broccoli and green tea, can protect dopamine-producing neurons from damage. Antioxidants help combat oxidative stress and inflammation, contributing to improved mood.
Nutrients Influencing Brain Chemistry
B Vitamins: B6, B9 (folate), and B12 are crucial for neurotransmitter synthesis. Vitamin B supports brain function and energy levels, reducing fatigue and irritability. Eating more leafy greens, beans, seeds, and animal proteins (lean meats and eggs) are good sources.
Magnesium: This mineral supports serotonin production and can help reduce stress. It’s found in leafy greens, nuts, and seeds.
Zinc: Found in shellfish, legumes, and seeds, zinc is linked with neurotransmitter activity and mood stabilization.
Vitamin D: Enhances mood and has been linked to reduced depression rates. Sources: Fortified foods, mushrooms, sun exposure (consider vitamin D supplements or light therapy boxes).
Magnesium: Dark chocolate, spinach, almonds. Benefits: Relaxes the nervous system and aids in stress reduction.
Hydration and Mental Health
Water is essential for many bodily functions, such as protecting organs, regulating body temperature, and maintaining cellular electrolyte balance. Hydration’s role in everyday life and athletic performance is well understood, but did you know hydration and mental health are linked, too? Research has linked hydration status with several mental conditions and functions, such as depression, anxiety, mental acuity (also known as mental “sharpness”), memory and attention. For instance, a study of more than 3,000 Iranian adults observed an association between drinking water and depression. Researchers found that men and women who consumed the least amount of water (less than two glasses per day) were at significantly higher risk for depression than those who drank five glasses or more per day. In addition, those with the most significant water intake had lower incidences of depression.
Incorporating these foods into your diet, engaging in regular physical activity, staying hydrated, and getting sufficient sleep can help mitigate the post-holiday blues and support mental and physical health.
Additionally, maintaining a balanced routine and finding time for activities that bring joy and relaxation can enhance well-being during this transitional period.
Happy New Year everyone!
References:
- Hydration and Mental Health – https://www.nutritionnews.abbott/healthy-living/diet-wellness/Hydration-and-Mental-Health–How-Are-They-Related/
- Rapid recovery from major depression using magnesium treatment – https://pubmed.ncbi.nlm.nih.gov/16542786/
- Vitamin D and depression: mechanisms, determination and application – https://pubmed.ncbi.nlm.nih.gov/31826364/
- Nutritional value of oats and opportunities for its processing as value-added foods – https://pmc.ncbi.nlm.nih.gov/articles/PMC4325078/#:~:text=Consumption%20of%20oat%20as%20whole%20grain%20cereal&text=Oat%20also%20contains%20micronutrients%20such,alkyl%20resorcinols%20(Flander%20et%20al
- Practical Tips for Including Mood – Boosting foods in your diet – https://www.advancedwomenshealth.ca/blog/the-power-of-food-on-mood-how-nutrition-influences-mental-health#:~:text=Balanced%20nutrition%20is%20key%20to,transmit%20signals%20in%20the%20brain.
- Dopamine deficiency – https://my.clevelandclinic.org/health/articles/22588-dopamine-deficiency
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