Practical Ways to Eat for Better Mental Health This Winter

As soon as the days start getting shorter and the air gets chilly, I always feel it—that low-energy, “I want to take a nap all the time” vibe that seems to creep in every fall. No joke, yesterday all I did was go out to lunch and I was so tired afterward I took a nap! And while that can be comforting at first, it can also lead to feeling more sluggish, down, and well, just blah. Sound familiar?

This seasonal shift is something a lot of us go through, and it’s not just in our heads—it’s called Seasonal Affective Disorder (SAD), and it’s real. But the good news is that small changes to what you eat can make a big difference. Over the years, I’ve found that being mindful of what’s on my plate has been a game-changer for lifting my mood when the darker days hit.

So, if you’re feeling those seasonal blues and want some ideas to boost your mood naturally, here are some simple ways to nourish yourself back to feeling good—starting with what you eat.

Eating tips that can help ease seasonal affective disorder blues:

1. Eat more Omega-3s

These healthy fats are great for your brain and help increase serotonin levels (which we all need more of when the sun isn’t around as much).

What I’m reaching for:

- Salmon, mackerel, or sardines

- Chia seeds or walnuts—both are easy to toss into a smoothie or sprinkle over oatmeal.

Why it matters: Omega-3s are known for their anti-inflammatory benefits, and they help support brain function and mood stability.

2. Try to have carbs that don’t give you unnecessary blood sugar spikes

When I’m feeling low, I reach for sweets (chocolate, I’m looking at you). But that sugar rush? It’s a temporary fix that usually leaves me feeling even more tired. Instead, I’ve been leaning on complex carbs, which give me steady energy without the crash.

What’s in my kitchen:

- Quinoa, oats, and brown rice—perfect for making hearty meals that keep me feeling full and grounded. A warm bowl of oatmeal on a cold morning? Yes, please.

- Sweet potatoes or lentils—they’re perfect in soups or as side dishes for cozy fall meals.

Why it matters: Complex carbs help keep your blood sugar steady, which means no wild energy swings. Plus, they help boost serotonin without the crash, so you feel more balanced.

3. Get more Vitamin D

With less sunlight during fall and winter, it’s easy to become vitamin D deficient—and trust me, it can really impact your mood. I’ve found that paying attention to my vitamin D levels has been a huge help during the darker months.

Where I’m getting it:

- Salmon (yes, again!) and tuna are both great sources of vitamin D.

- Fortified foods like milk or orange juice.

- Supplements. Sometimes, food alone isn’t enough, and I’ll take a vitamin D supplement to help keep my mood steady.

Why it matters: Vitamin D plays a big role in mood regulation, and low levels can lead to feeling down or even depressed. It’s like getting a little bit of sunshine, even on the cloudiest days.

4. You need Magnesium

Ever feel more on edge when the weather turns cold? That might be because your magnesium levels are low. Magnesium is a mineral that helps calm your nervous system, and I’ve noticed a big difference when I make sure I’m getting enough.

What I’m eating:

- Dark leafy greens like spinach or kale.

- Avocados (is there anything they don’t go with?).

- Dark chocolate (yes, it’s a treat and good for you!).

Why it matters: Magnesium helps soothe anxiety and stress, and when your levels are low, you might feel more frazzled or tense. Think of it as a chill pill in food form.

5. Take B Vitamins

B vitamins are a secret weapon when it comes to energy and mood. They help your body turn food into energy and support the production of those feel-good chemicals that keep us going.

What I’m stocking up on:

- Eggs and chicken (simple but effective).

- Nutritional yeast (I sprinkle it on popcorn for a cheesy flavor).

- Bananas—they’re a quick, easy snack when I’m feeling low on energy.

Why it matters: B vitamins help fight off that sluggish, low-energy feeling. They’re like a natural boost for your mind and body, helping you feel more vibrant.

6. Stay hydrated

I’ll admit, I sometimes forget to drink enough water when it’s cold out, but staying hydrated is so important, even in the colder months. Dehydration can make you feel tired and foggy, which just makes everything harder.

What I’m sipping on:

- Water (duh), but also cozy herbal teas like chamomile or peppermint.

- Hot chocolate—it counts! And it’s a little self-care treat.

Why it matters: Even mild dehydration can make you feel tired and off your game. Staying hydrated helps your body and brain function better, which is especially important when you’re already feeling the seasonal slump.

7. Eat more mindfully

Being from a pretty big family, eating always felt like a race, but in the maturity of my middle aged years I try to slow down and be more mindful about what I’m eating. It’s not just about what’s on the plate—it’s about actually enjoying it, too.

Why it matters: Eating mindfully can help you feel more satisfied and connected to your body. When you slow down, you’re more likely to make choices that nourish both your body and your mood.

8. Take care of your Gut

I’ve been learning more and more about the gut-brain connection, and it’s fascinating. There’s a direct link between your gut health and how you feel emotionally, so it’s worth paying attention to what you’re eating to support a healthy gut.

What I’m adding:

- Yogurt with live cultures (hello, probiotics!).

- Fermented foods like kimchi and sauerkraut.

Why it matters: A healthy gut helps produce serotonin and other neurotransmitters that keep your mood balanced. Taking care of your gut is like taking care of your mental health from the inside out.

Fall and winter can definitely feel heavy, but making small tweaks to what you eat can help brighten your mood and keep you feeling more like yourself. These are the changes that have worked for me, and I hope they help you too.

Let me know if you try any of these tips—I'd love to hear how they work for you! Together, we can get through the fall and winter blues, one delicious bite at a time. 🍽️