Why you’re feeling gloomy today and what to eat to cheer you up

The clocks going back may have plunged many of us into the ‘winter blues’, but making the right dietary choices can lift your spirits

Dark mornings, cold nights and ghastly wet weather have now set it and will be with us until the spring. But, beyond just being fed-up by autumn, the change in season will have plunged one in 33 of us into the “winter blues”.
Medically known as seasonal affective disorder (SAD), symptoms flare up in the colder months and include a persistent low mood, irritability and a loss of pleasure in everyday activities. It’s thought that a reduced amount of sunlight exposure is partly to blame but scientists don’t yet fully understand the cause.
However, they do know that eating a healthy diet can help to ease symptoms. “Often we think that food just affects physical health but food can play a huge role in our mental health,” says Priya Tew, a specialist dietitian from Dietitian UK and spokesperson for the British Dietetic Association. She’s shared some specific foods that are known to boost our mood – and it’s good news if you’re craving warming comfort food.
Eating dark chocolate daily has been shown to improve mood, says Tew.
This effect is thought to be due to dark chocolate being a potent source of prebiotics (a type of fibre that feeds gut microbes and makes them more diverse). Studies suggest that a diverse microbiome protects against anxiety and depression, Tew notes. 
Dark chocolate is also high in polyphenols, which are antioxidants that are thought to lower levels of the stress hormone cortisol and improve mood.
However, to harness these health benefits, make sure you’re selecting a bar that contains at least 85 per cent cocoa solids and are only eating 30g per day (around three squares), she says.
“Oily fish has long been known to improve mental health and depression due to the omega-3 fatty acids it contains, as these are essential for brain health,” explains Tew. 
Omega-3s are anti-inflammatory and interact with mood-related molecules in the brain, which scientists believe may explain its mood-boosting effects.
Eating one to two 125g portions of oily fish per week is recommended, Tew says. This could be salmon, mackerel, anchovies, sardines, herring or trout. “If you do not like fish then you can also find omega-3’s in chia seeds and walnuts,” she notes.
Wholegrains benefit our health across the board, but it’s their high concentration of fibre, antioxidants and B vitamins that are thought to improve mental health, Tew explains. 
Additionally, wholegrains are rich in tryptophan which is an amino acid that the body needs to make the “happy hormone” serotonin, she says.
“Wholegrains also have a low glycemic index, which means they provide a steady supply of energy to the brain and promote a stable mood,” Tew says.
Regularly eat wholegrains by having oats or brown toast for breakfast and a serving of couscous, quinoa, bulgar wheat, brown rice or brown pasta with lunch and dinner, Tew suggests. Aim for three portions per day.
“Berries contain flavonoids which protect the brain and reduce inflammation and oxidative stress [an imbalance between free radicals and antioxidants that leads to cell damage],” explains Anna Daniels, a registered dietitian and nutritionist.
They are also a source of fibre (1.5g per 80g serving) and vitamin C (around a quarter of your daily recommended intake), which can help regulate blood sugar and mood, she notes. One portion a day is recommended to harness these benefits.
Research shows that blueberries in particular also assist with memory and focus and protect against cognitive decline.
Around 40g of nuts five times a week benefits mental health and cognition, says Tew. 
This is because they are a source of mono and polyunsaturated fats, which are essential for brain health, she explains. Additionally, almonds, cashews and pistachios contain the amino acid tryptophan, which is thought to ease depression symptoms.
Nuts are also rich in antioxidants, vitamins B and E and magnesium, which protect cognitive function, Daniels says.
Staying hydrated is key for mental health, as even mild dehydration has been linked with poor mood, attention and memory.
As well as drinking plenty of water (around two litres a day), try adding in a mug or two of green tea, Tew suggests. 
“Green tea can help with hydration and it contains the amino acid L-theanine and antioxidants, which can have a calming effect and may help improve your memory and focus,” she notes.
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