During the winter months, it is common to experience the winter blues as temperatures drop,
daylight hours are shorter, and we spend less time outdoors. If you are feeling more anxious,
stressed or depressed over the winter, then you may have low levels of the neurotransmitter
serotonin that helps you feel happy, calm and positive.
Approximately 90% of serotonin is produced in the gut and is highly dependent on beneficial gut
bacteria so taking a probiotic supplement and eating probiotic foods such as sauerkraut, kimchi, kefir
and probiotic yoghurt can be helpful.
Do you have afternoon cravings for sugar and carbohydrates?
Afternoon sugar cravings could be to do with low serotonin as when levels in the brain drop, we
develop a craving for sugar and carbohydrate rich foods. Eating foods rich in tryptophan at breakfast
and lunch (an amino acid that is a precursor to serotonin) may help to boost serotonin levels in the
afternoon and help with those sugar cravings. Foods rich in tryptophan are oily fish such as salmon
and tuna (omega 3 helps to support brain health and mood as well), eggs, cheese, milk, beef, pork,
peanuts, spinach, oats and pumpkin seeds.
Magnesium
A deficiency of magnesium can also contribute to low serotonin levels and symptoms of depression
and anxiety. Eating your leafy greens daily and supplementing with magnesium can help you feel
more calm, positive and relaxed and sleep better.
Vitamin D
Low levels of vitamin D are linked to depression. Our primary source of vitamin D is from sun
exposure on the skin as important food sources such as cod liver oil and liver are not common
dietary staples. During the winter it can take as much as 1 hour sun exposure each day to get
adequate vitamin D. Taking vitamin D as a supplement can help to boost your levels over the cooler
months, as well as supporting your immune system.
By Catherine Garney, Registered Clinical Nutritionist and Natural Health Consultant at Gate Pa
Health shop and Clinic in Tauranga