The winter blues busting diet

Do you want to banish bad moods, lift your energy levels, feel healthier and say goodbye to winter weight gain? We investigate foods which boost levels of the ‘happy’ brain chemical serotonin, as these are the key to surviving the winter without gaining any weight, hooray!

The science bit: How come we’re happy to eat plates of salads and vegetables during the summer months, but when winter season approaches, the only thing that truly satisfies us is a plate of sausage and mash? Winter months are typically known for inducing comfort eating (make that waistband-defying!), but why is this? Changes in secretions of various hormones and brain chemicals are triggered as the days shorten. Recent research suggests a genetic link between genes called DRD4, has been associated with seasonal patterns of weight gain and binge eating. Dr Sarah Brewer, independent GP and medical nutritionist for healthspan.co.uk says, “Seasonal variations in secretions of serotonin (the ‘happy’ chemical), thyroid stimulating hormone (TSH), adrenaline and dopamine may also be involved, potentially causing an increased sensitivity to the sedative hormone melatonin (produced by the brain). And during the winter months, melatonin secretion tends increase whilst serotonin drops.”

Eat to boost serotonin: Research also suggests people with SAD selectively eat more carbohydrates during winter months, leading to weight-gain and ‘self-medicate’ with chocolate when feeling a little depressed or anxious. So, it’s time to re-train your brain. “Eat a low-glycemic diet; concentrate on eating a diet of whole grain cereals, root vegetables, oily fish such as salmon and mackerel and cheese; the latter two contain tryptophan, a substance needed to make serotonin in the brain. Carbs also increase production of serotonin,” says Dr Brewer. With research showing high-carb meals are more effective than high-protein meals for elevating moods, what more encouragement do you need? Other every-day foods that naturally boost serotonin in a slow release form (so you don’t get the highs and lows) include: eggs (packed with protein which aids blood sugar levels), chicken and bananas (both are rich in tryptophan and may also ease PMS symptoms), peas, green leafs, root vegetables, tofu and brown rice (it’s digested much slower), giving a more gentle and sustained changes in blood sugar levels. Incorporate them in to your daily diet, or include them in at some point during the week via packed lunches and evening meals.

Bust the winter blues: Low-levels of serotonin in the brain can actually make us feel hungry, and the danger is we reach for a ‘quick fix. “Serotonin’s a neurotransmitter released in to the synapse (a junction in our nervous system) and our bloodstream; known as the ‘happy chemical,’ certain foods cause this chemical to be released such as sugar and carbs, but this ‘fix’ wears off within a couple of hours, and serotonin levels lower, and the cycle begins again,” explains Giulia Buttery from 3stepslim.co.uk and then we start craving these foods again while feeling low, bored, upset or stressed, in order to create a ‘happy fix,’ and we then form a negative eating habit. “This means our brain associates eating with changing our moods. Real hunger comes on gradually - you’ll feel a little hunger and then it builds up. Hunger associated with fluctuating serotonin levels, is emotional or addictive hunger; one of the biggest factors in weight gain, and this is something I work on with 90% of my clients,” says Buttery.

Avoid at all costs: Foods such as white bread, cakes, sugary-sweet treats and crisps are converted in to sugar by the body almost immediately, causing your blood sugar levels to spike.

The dopamine effect: Aim to boost your dopamine production too, as low levels are linked with a lack of energy and low moods. Crayfish is an excellent source of vitamin B12, (a vital vitamin for healthy dopamine levels), so buy or make delicious crayfish and rocket sandwiches for a healthy lunchtime feed. Amino acid rich avocados, peanuts and almonds are also great, as your body can easily convert it to dopamine, and protein-rich meats such as chicken and turkey, again, can be added to your daily diet easily.

Alternative blues-beating remedies: Happy Days-HTP (£11.95 for 60 tablets) a supplement containing pure 5-HTP (griffonia seed extract) and B vitamins (which aid conversion of 5-HTP in to serotonin) that boosts levels of serotonin in the brain, and gently lifts your mood. It’s been proven in studies that 5-HTP is as effective as certain anti-depressant medication, (minus the side-effects). Available from healthspan.co.uk with free P&P.
Boots Feel the Difference Equilibrium-One-A-Day (£18.99 for 28 capsules) contains Lactium, a super-calming key ingredient, B vitamins, Vitamin C, and magnesium, which support a healthy immune system and energy levels.

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