As winter approaches, dull, gloomy and cold days will soon arrive. While some people may feel a little more tired or sluggish this time of year, many others experience chronic and more severe symptoms that may meet the criteria for a specific diagnosis like seasonal affective disorder, or SAD.

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

How do you improve your mood during winter?,

According to experts, you can beat the winter blues by making certain lifestyle choices, including your diet. There are five things you can include in your diet as mood boosters:

Add More Probiotics

Studies show that the gut microbiome is closely linked to your brain through a network of nerves that connect the two parts of the body known as the gut-brain axis, which may help regulate mood disorders such as depression and anxiety. And play a big role in mood disorders.

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.

consume more vitamin d

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

And hence, nutritionists recommend increasing the intake of foods like tuna, salmon, orange juice and almond milk. Mushrooms are also rich in vitamin D, depending on how they are grown. However, according to experts, vitamin D alone may not affect people suffering from SAD.

omega-3 fatty acids

Eating foods rich in omega-3 fatty acids, such as fatty fish, flaxseed and walnuts, helps support brain health and serotonin production, which helps reduce symptoms of depression in the long run.

saffron food

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

prebiotics

Not only probiotics, but prebiotics can also improve your mood. Experts say that foods like garlic, onions, bananas and asparagus have mood-boosting effects that can make you feel happy and joyful.

Additionally, increase your intake of oats, leeks, apples, legumes and flax seeds during winter.

stop drinking alcohol

Spending more time indoors can increase alcohol consumption, which in the long run affects your mood and increases stress, anxiety and depression. Alcohol interferes with sleep, gut health, and the absorption of essential micronutrients – all of which impact mood as well as lead to other health problems.

Get the latest news live on Times Now with breaking news and top headlines from around the world.