Feeling a little extra tired and blue this month? You may be experiencing Seasonal Affective Disorder (SAD), a common, mild form of depression triggered by shorter days and colder temperatures. Doctors recommend several ways to treat SAD, including light therapy and staying active. But another option you might not have considered is adding a few foods to your winter diet, all of which have been linked to the production of mood-boosting chemicals for the brain.

(Please note, I am not a certified nutritionist, and this information is not offered as medical advice. It is presented from my own experience as someone who, for health-related reasons, has had to modify my food choices.)

Berries

Berries pack a mighty punch when dealing with SAD. They’re rich in anthocyanins, which give the berries their color, and bonus, they support our ability to manage stress. Berries fight inflammation throughout the body, including the brain. Blueberries in particular, support healthy levels of serotonin, the feel-good chemical in our brain.

Fermented Foods

Yogurts and other fermented foods are rich in key gut bacteria which nourish our digestive system. A healthy gut modulates the chemicals made in the brain, including… you guessed it, feel-good serotonin. Issues with dairy? Try one of the dairy-free alternatives, like almond-milk yogurt.

Nuts

Nuts are a wonderful source of brain-healthy omega-3 fats, rich in fiber and protein. Fiber nourishes the gut, so it promotes that all important brain-gut connection. The protein keeps your blood sugar stable, and this healthy fat leaves you feeling full longer.

Looking for an easy way to combine all 3? Check out my Berry Yogurt Parfait. I add in a grain-free, keto-friendly granola for some extra crunch and a little sweetness. I’ll list the brands I use below.

Yogurt - Kite Hill Plain Unsweetened Almond Milk Yogurt.

Try to stay away from the added sugars in most flavored yogurts. Don’t worry, the granola will add some sweetness.

Granola - Purely Elizabeth Grain-Free Coconut Cashew Keto Granola.

Gluten-free, low in sugar. Loaded with cashews and coconut, so it’s packed with flavor!

Both are available in Whole Foods and some other major grocery chains. *Note* - These foods are not fat free! But these are healthy fats, and eaten in moderation, healthy fats can actually lower your cholesterol as well as your risk of heart disease and stroke.

So if you find yourself feeling tired and blue, why not try these mood-boosting foods? Whether you choose the brands mentioned here or others you prefer, this brain-healthy breakfast may help improve your mood for the rest of the morning. Try it and let me know what you think.

Until next time,

~ Rosemary