January 20th is often referred to as ‘Blue Monday,’ considered by many to be the most depressing day of the year. Although there’s little scientific evidence behind this claim—originating more as a marketing tactic than a medical fact—January can indeed feel quite dreary. The festive joy of Christmas and New Year has faded, the cold weather sets in, and the daylight hours are minimal, leaving us with a long winter ahead.
However, it doesn’t have to be all gloom! Rise from your cozy blankets and implement some of our strategies to lift your spirits and conquer the winter sadness.
Elevate Your Mood with Vitamin D
Research consistently highlights the mood-enhancing properties of vitamin D, a crucial nutrient, especially during the darker months when sunlight is scarce. Our bodies primarily produce vitamin D through sun exposure, which becomes difficult in winter. The good news is we can enhance our intake through certain foods. Consider incorporating fortified cereals, dairy products, eggs, and fish like sardines, herring, and salmon into your meals. Not only does vitamin D help brighten your mood, but it also supports your immune system and strengthens bones and teeth.
Here are some tasty recipes to help you increase your vitamin D intake:
- Salmon & Puy Lentil Salad with Olive Dressing
- Smoked Salmon & Lemon Scrambled Eggs
- Open Sandwiches – Tomato, Sardine & Rocket
- Sardines with Chickpeas, Lemon & Parsley
- Grilled Herrings with Mustard & Basil Dressing
- Mushrooms Paprikash
- Mushroom & Basil Omelette with Smashed Tomato
Be Mindful of Comfort Eating
Comfort food cravings can escalate during the winter months for various reasons. A strong desire for carbohydrates and heavier foods can be a symptom of Seasonal Affective Disorder (SAD), which affects about one in every 15 individuals in the UK. Additionally, spending more time indoors while feeling cold can exacerbate overeating tendencies. While this behavior is understandable, it could jeopardize your health goals.
Instead of indulging in high-GI carbs that lead to sugar spikes and crashes, focus on complex carbohydrates. Whole grains can create a satisfying yet nutritious diet, helping you feel full longer. Opt for wholesome one-pot meals instead of heavy pasta dishes, and consider healthier alternatives to your favorite comfort foods to stay on track.
If you’re worried that you might be experiencing SAD, reach out to your GP for advice.
Explore our selection of healthier comfort food recipes for a cozy dinner:
- Low-Fat Chicken Biryani
- Sea Bass & Seafood Italian One-Pot
- Healthier Risotto Primavera
- Ultimate Makeover Lasagne
- More Healthy Comfort Food Recipes
- The Good Food Team’s Favorite Comfort Foods
Ensure Adequate Omega-3 Intake
Omega-3 fatty acids are not only beneficial for heart health but may also influence your mood. Low levels of omega-3 have been associated with feelings of depression, and higher doses may actually help alleviate certain depressive symptoms. To enhance your mood, ensure you are getting sufficient omega-3 from dietary sources. Excellent options include oily fish, walnuts, flaxseeds, pumpkin seeds, soy products, rapeseed oil, and dark leafy greens like spinach and kale.
Check out these omega-3-rich recipes:
- Salmon & Spinach with Tartare Cream
- Kale Tabbouleh
- Creamy Spinach Soup
- Warm Mackerel & Beetroot Salad
Stay Active
The excitement of a new exercise routine may be waning, but staying active is essential. Exercise releases serotonin, the “feel-good” hormone, which not only enhances your health but also amplifies the effects of all your nutritious eating efforts. If your workout feels like a burden, ensure you are fueling your body adequately for optimal performance.
If you’re looking for tips on fitness or meal planning:
- Top 10 Fitness Foods
- Best Foods for Your Workout
- Calorie Burn Calculator
- Nutrition for Race Day
- Muscle-Building Breakfasts
Reevaluate Your Goals
If you’ve made New Year’s resolutions, are working on a healthy diet, or are cutting out meat or alcohol this month, you may find it challenging to stay committed. Forcing yourself to eliminate things you enjoy can lead to frustration, especially during winter.
Instead of adhering to strict restrictions, consider what could serve as a satisfying treat while still aligning with your overall goals. Would allowing yourself a break one day help you maintain your focus longer? If your determination is waning despite trying various mood-lifting strategies, it might be time to reassess your objectives. Perhaps adjusting your exercise routine, simplifying your dietary restrictions, or exploring new hobbies could provide the motivation you need to tackle the winter blues.
Content related to health on bbcgoodfood.com serves only for general informational purposes and should not replace the professional advice of your doctor or healthcare provider. If you have health concerns, please consult your local healthcare provider. Visit our website for more on our terms and conditions.
