As winter is arriving, dull, gloomy, and cold days will be here soon. While some people may feel a bit more tired or sluggish this time of year, a lot of others experience chronic and more serious symptoms that can meet the criteria for specific diagnoses like seasonal affective disorder, or SAD.

SAD is mostly caused by reduced sunlight, which limits the production of serotonin, a chemical that helps regulate mood. Statistics say the condition affects about 5 per cent of people during the winter months.

According to experts, you can offset winter blues by making certain lifestyle choices, including your diet. Five things you can add to your diet as a mood booster include:

Studies say gut microbiomes are closely tied to your brain through a network of nerves that connect two body parts known as the gut-brain axis, which play a large role in mood and mood disorders like depression and anxiety.

Experts suggest eating foods that are packed with probiotics—live microorganisms that help beneficial gut bacteria grow and thrive. And so, yogurt, kimchi, and kefir are great for your healthy gut microbiome.

Vitamin D is the best way to boost your winter mood. While sunlight is the primary way people obtain this vitamin, it can be difficult to get it during the dark winter months.

And so, nutritionists recommend raising your intake of foods like tuna, salmon, orange juice, and almond milk. Vitamin D is also found in abundance in mushrooms, depending on how they are grown. However, according to experts, vitamin D alone cannot affect people suffering from SAD.

Eating foods that are high in omega-3 fatty acids like fatty fish, flaxseeds, and walnuts supports brain health and serotonin production, which helps lower symptoms of depression in the long run.

Saffron, one of the world’s most expensive ingredients, can help elevate your mood. Also referred to as the golden spice, saffron is not just prized for its culinary uses but also for its potential mood-enhancing properties. According to experts, saffron has antidepressant effects – which help alleviate symptoms of mild to moderate depression. It also contains active compounds like crocin and safranal, which influence serotonin levels in the brain.

Not just probiotics, but even prebiotics can enhance your mood. Experts say foods like garlic, onions, bananas, and asparagus have mood-enhancing effects that can make you feel happy and joyful.

Also, during winter, increase your intake of oats, leeks, apples, legumes, and flaxseeds.

Spending more time indoors can lead to increased consumption of alcohol, which affects your mood in the long run and boosts stress, anxiety, and depression. Alcohol interferes with sleep, gut health, and the absorption of essential micronutrients—all of which have an effect on mood as well as lead to other health issues.

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