Every season has its high points: Spring brings flowers. Summer is associated with sunshine, and fall has brisk temperatures with pumpkin spice everything. And then we get to winter.
In many parts of the world, winter means cold temperatures, shorter days and longer nights. And while many embrace snow days, winter sports, and cozy evenings by the fireplace, earlier sunsets and shorter days means that we have to adjust to fewer hours of sunlight. And that can disrupt our circadian rhythms and lead to a decline in mood or contribute to SAD (seasonal affective disorder), a type of depression.
How light affects our circadian rhythms
Light and dark are the major signals that regulate our circadian rhythms. When the retina is exposed to light, that signal affects neurotransmitters that regulate mood and alertness. A lack of light exposure can disrupt those rhythms.
Seasonal affective disorder (SAD) is a type of depression that affects up to 10 percent of the population in northern latitudes; for many people, it lasts for 40 percent of the year.1-3 SAD is characterized by its predictable pattern of depression symptoms that occur during the winter, including:
Sadness
Trouble sleeping
Lack of energy
Loss of interest in previously enjoyed activities
In someone who suffers from SAD, there is a typically a spontaneous remission of these symptoms in the spring. SAD is commonly accompanied by altered sleep patterns, food cravings, overeating, and weight gain.1
Disrupted circadian rhythms due to the change in season contribute to SAD, and also likely contribute to non-seasonal depression, too. Altered sleep patterns are a common symptom of both depression and SAD. Neurotransmitters, such as serotonin and dopamine, have 24-hour rhythms, and alterations in circadian genes are linked to depression and other mood disorders.4,5
Because circadian rhythms affect the regulation of mood in the brain, many people experience mild depressive symptoms during the winter, even if they are not severe enough to be diagnosed as SAD. Since these seasonal changes are predictable, we can be proactive to prevent a winter decline in mood. Here’s how:
1. Get outside
Nature makes people happy, so take a walk. With the right clothing and heat gear, you can bundle up and get outside.
Action item:
It's good practice to enjoy the outdoors no matter what the weather is. With the right clothing and gear, anything is possible and you don't have to freeze. Just bundle up!
2. Try light therapy
Expose your eyes to bright light, especially in the morning. With the right clothing and heat gear, you can bundle up and take a walk outside soon after waking up. Or use a therapeutic light while you read the newspaper or email, or while eating breakfast. If using a therapeutic light, sit 12-18 inches away for about 30 minutes early each morning throughout the winter.1 Light therapy is an excellent tool for anyone who experiences sadness, fatigue, or disrupted sleep patterns during the winter months.
Action item:
I recommend this therapeutic light to my patients who want to try light therapy.
How it works:
Research suggests that patients with SAD produce melatonin – the hormone that makes us sleepy – for a longer period of time each night during the winter compared to people without SAD. In the morning, blue wavelengths from sunlight enter the retina and act as a circadian signal, telling the body it is daytime: time to reduce melatonin synthesis and boost serotonin synthesis.6 Therapeutic lights mimic full-spectrum sunlight. Bright light increases alertness and suppresses melatonin synthesis, and light therapy is a first-line treatment for SAD and also helpful for non-seasonal depression.1,6-8
In addition to the effects on neurotransmitters and the circadian system, getting outdoors and feeling sunlight on the skin is a pleasurable experience for most people. This may be due to production of a mood-enhancing substance (beta-endorphin) by skin cells in response to sunlight.9 Of course, be sure to protect your skin appropriately from UV sun damage.
If you’ve ever had a single night of trouble sleeping, you know that inadequate sleep has negative effects that affect your mood, your level of alertness throughout the day, your appetite and much more. Here are some sleep habits to adopt right now:
Go to bed at the same time every night
Limit screen use
Limit eating at night
Make your bedroom as dark as possible
Minimize noise
Keep your bedroom cool
Don’t wake to an alarm clock (if possible)
How it works:
Synthesis of melatonin and serotonin – a neurotransmitter associated with feelings of well-being – are related, and their balance regulates circadian rhythms. In bright light conditions, more serotonin and very little melatonin is released. In low light or dark conditions, a greater amount of melatonin and a somewhat smaller amount of serotonin is released.10
Adequate sleep allows the brain to work at its best. Sleep promotes learning, memory formation, emotion and stress processing, and good cognitive performance.11-13 Lack of sleep dramatically affects our emotional state, with negative emotions intensified and positive emotions diminished.13
Follow a Nutritarian diet. A diet high in vegetables, fruits, and other plant foods has been linked to psychological well-being, and a lower risk of depression in several studies.14-17 In contrast, a diet low in vegetables may compromise sleep quality.18
Your diet should consist of a wide variety of colorful vegetables and fruits daily, including
Greens and berries
Legumes
Nuts and seeds
Onions and other Allium vegetables
Mushrooms
Consumption of fast food and commercial baked goods is linked to an increased risk of depression.19 Falling into the traps of boredom and desire for comfort foods can lead to weight gain and also result in a low nutrient intake. This problem is heightened in the current climate, when we’re spending more time at home and can be tempted to snack mindlessly. All this has negative effects on our physical and mental health.
When it’s cold, perhaps salad doesn’t seem quite as appealing as it does when the weather is warmer. But it’s important to eat both raw and cooked vegetables – at least a pound of each – every day. A nut or seed based dressings as well as adding some beans boosts your salad’s satiety factor – plus you’ll want to pair it with a soup or chili to round out your main meal of the day.
Certain vitamins, minerals, and other nutrients are critical to the proper workings of the brain and production of neurotransmitters. Oxidative stress and chronic inflammation – the same food-related culprits for heart disease, cancer, and diabetes – are linked to depression and negative mood states. Phytochemical-rich foods have antioxidant and anti-inflammatory effects, and some – flavonoids for example – may help to normalize neurotransmitter levels.20-29
Even an ideal, plant-rich diet may not supply optimal amounts of certain nutrients. That’s why I recommend that anyone following a Nutritarian eating style should take safe multivitamin and a vegan omega-3 fatty acid supplement to ensure that they get adequate amounts of brain-supporting vitamins, minerals, and fatty acids that are difficult to get from plant foods (zinc, vitamin B12, vitamin D, DHA, and EPA). For those looking for additional support, Mood Balance Biotect combines the benefits of three of the most effective supplements for natural mood management: saffron, 5-HTP and SAMe. Clinical trials on each of these three natural substances suggest they promote a healthy, positive mood.
Zinc helps to limit oxidative stress in the brain, and vitamin B12 is important for neurotransmitter synthesis.30,31 Vitamin D is thought to affect the production of neurotransmitters, including serotonin.32 Low intake of zinc, B vitamins, or vitamin D has been associated with increased risk of depression,30,33-37 and depression is a known symptom of B12 deficiency.30,36
Either have your vitamin D level tested, or take 50 mcg (2000 IU) vitamin D3 daily if you aren’t sure of your blood vitamin D. I recommend maintaining a blood vitamin D level (25(OH)D) in the 30-45 ng/ml range. Supplementation with vitamin D has improved depression symptoms in several studies.38
The omega-3 fatty acids DHA and EPA are important components of brain cell membranes, and research links adequate amounts of DHA and EPA to lower risk of depression.39 The research suggests supplementation, especially with EPA, helps improve depression symptoms.40-42 I recommend most healthy adults take a DHA-EPA supplement (preferably algae-derived rather than fish-derived), since levels are likely to be low for most who don’t eat omega-3-rich fish regularly.
The cold weather makes most of us want to curl up under a blanket on the couch. Sure, it’s fine to “chill and Netflix” as long as you’re not skipping walks and workouts! Make sure you’re sticking to your usual physical activity schedule, because exercise is nature’s mood elevator. Regular exercise is linked to a reduced risk of depression and is an effective component of treatment for depression.43-46
Exercise works by increasing the mood-elevating neurotransmitter serotonin, increasing the production of “neurotrophic factors” – brain chemicals that promote neuron (brain cell) growth and survival, reducing inflammation, improving connections between neurons, and improving blood flow in the brain.47,48
The natural brain-healthy properties of a high-nutrient diet, regular exercise, adequate vitamin D and omega-3 stores, and light exposure combine to promote a positive mood, even in the cold, dark days of winter.
Lai JS, Hiles S, Bisquera A, et al. A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. Am J Clin Nutr 2014, 99:181-197.
Chang SC, Cassidy A, Willett WC, et al. Dietary flavonoid intake and risk of incident depression in midlife and older women. Am J Clin Nutr 2016, 104:704-714.
McClung CA. How might circadian rhythms control mood? Let me count the ways. Biol Psychiatry 2013, 74:242-249.
Ketchesin KD, Becker-Krail D, McClung CA. Mood-related central and peripheral clocks. Eur J Neurosci 2020, 51:326-345.
Maruani J, Geoffroy PA. Bright Light as a Personalized Precision Treatment of Mood Disorders. Front Psychiatry 2019, 10:85.
Miller AL. Epidemiology, etiology, and natural treatment of seasonal affective disorder. Altern Med Rev 2005, 10:5-13.
Golden RN, Gaynes BN, Ekstrom RD, et al. The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. American Journal of Psychiatry 2005, 162:656-662.
Juzeniene A, Moan J. Beneficial effects of UV radiation other than via vitamin D production. Dermatoendocrinol 2012, 4:109-117.
McCoy JG, Strecker RE. The cognitive cost of sleep lost. Neurobiol Learn Mem 2011, 96:564-582.
Walker MP. The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences 2009, 1156:168-197.
Vandekerckhove M, Wang YL. Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neurosci 2018, 5:1-17.
Blanchflower DG, Oswald AJ, Stewart-Brown S. Is Psychological Well-Being Linked to the Consumption of Fruit and Vegetables? Social Indicators Research 2012.
Beezhold BL, Johnston CS. Restriction of meat, fish, and poultry in omnivores improves mood: A pilot randomized controlled trial. Nutr J 2012, 11:9.
Beezhold BL, Johnston CS, Daigle DR. Vegetarian diets are associated with healthy mood states: a cross-sectional study in Seventh Day Adventist adults. Nutrition Journal 2010, 9:26.
Molendijk M, Molero P, Ortuno Sanchez-Pedreno F, et al. Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. J Affect Disord 2018, 226:346-354.
Katagiri R, Asakura K, Kobayashi S, et al. Low Intake of Vegetables, High Intake of Confectionary, and Unhealthy Eating Habits are Associated with Poor Sleep Quality among Middle-aged Female Japanese Workers. J Occup Health 2014.
Sanchez-Villegas A, Toledo E, de Irala J, et al. Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutr 2012, 15:424-432.
Tsuboi H, Shimoi K, Kinae N, et al. Depressive symptoms are independently correlated with lipid peroxidation in a female population: comparison with vitamins and carotenoids. J Psychosom Res 2004, 56:53-58.
Coppen A, Bolander-Gouaille C. Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol 2005, 19:59-65.
Miller AL. The methylation, neurotransmitter, and antioxidant connections between folate and depression. Alternative Medicine Review 2008, 13:216-226.
Ng TP, Feng L, Niti M, et al. Folate, vitamin B12, homocysteine, and depressive symptoms in a population sample of older Chinese adults. J Am Geriatr Soc 2009, 57:871-876.
Sachdev PS, Parslow RA, Lux O, et al. Relationship of homocysteine, folic acid and vitamin B12 with depression in a middle-aged community sample. Psychol Med 2005, 35:529-538.
Watanabe H, Ishida S, Konno Y, et al. Impact of dietary folate intake on depressive symptoms in young women of reproductive age. J Midwifery Womens Health 2012, 57:43-48.
Dias GP, Cavegn N, Nix A, et al. The role of dietary polyphenols on adult hippocampal neurogenesis: molecular mechanisms and behavioural effects on depression and anxiety. Oxid Med Cell Longev 2012, 2012:541971.
Nabavi SM, Daglia M, Braidy N, Nabavi SF. Natural products, micronutrients, and nutraceuticals for the treatment of depression: A short review. Nutr Neurosci 2017, 20:180-194.
Hritcu L, Ionita R, Postu PA, et al. Antidepressant Flavonoids and Their Relationship with Oxidative Stress. Oxid Med Cell Longev 2017, 2017:5762172.
Spencer JP. Flavonoids and brain health: multiple effects underpinned by common mechanisms. Genes Nutr 2009, 4:243-250.
Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy-A Review. Nutrients 2016, 8.
Gower-Winter SD, Levenson CW. Zinc in the central nervous system: From molecules to behavior. Biofactors 2012, 38:186-193.
Bertone-Johnson ER. Vitamin D and the occurrence of depression: causal association or circumstantial evidence? Nutr Rev 2009, 67:481-492.
Kim JM, Stewart R, Kim SW, et al. Predictive value of folate, vitamin B12 and homocysteine levels in late-life depression. Br J Psychiatry 2008, 192:268-274.
Petridou ET, Kousoulis AA, Michelakos T, et al. Folate and B12 serum levels in association with depression in the aged: a systematic review and meta-analysis. Aging Ment Health 2016, 20:965-973.
Swardfager W, Herrmann N, Mazereeuw G, et al. Zinc in depression: a meta-analysis. Biol Psychiatry 2013, 74:872-878.
Office of Dietary Supplements, National Institutes of Health. Dietary Supplement Fact Sheet: Vitamin B12 [http://ods.od.nih.gov/factsheets/VitaminB12/]
Anglin RE, Samaan Z, Walter SD, McDonald SD. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. Br J Psychiatry 2013, 202:100-107.
Vellekkatt F, Menon V. Efficacy of vitamin D supplementation in major depression: A meta-analysis of randomized controlled trials. J Postgrad Med 2019, 65:74-80.
Grosso G, Galvano F, Marventano S, et al. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev 2014, 2014:313570.
Martins JG. EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials. J Am Coll Nutr 2009, 28:525-542.
Sublette ME, Ellis SP, Geant AL, Mann JJ. Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. J Clin Psychiatry 2011, 72:1577-1584.
Grosso G, Pajak A, Marventano S, et al. Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PLoS One 2014, 9:e96905.
Mammen G, Faulkner G. Physical activity and the prevention of depression: a systematic review of prospective studies. Am J Prev Med 2013, 45:649-657.
Gianfredi V, Blandi L, Cacitti S, et al. Depression and Objectively Measured Physical Activity: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health 2020, 17.
Rimer J, Dwan K, Lawlor DA, et al. Exercise for depression. Cochrane Database Syst Rev 2012:CD004366.
Blumenthal JA, Smith PJ, Hoffman BM. Is Exercise a Viable Treatment for Depression? ACSMs Health Fit J 2012, 16:14-21.
Ma Q. Beneficial effects of moderate voluntary physical exercise and its biological mechanisms on brain health. Neurosci Bull 2008, 24:265-270.
Gujral S, Aizenstein H, Reynolds CF, 3rd, et al. Exercise effects on depression: Possible neural mechanisms. Gen Hosp Psychiatry 2017, 49:2-10.
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.
For over 30 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.
6 Ways to Boost Your Mood This Winter
January 26, 2021 by Joel Fuhrman, MD
Every season has its high points: Spring brings flowers. Summer is associated with sunshine, and fall has brisk temperatures with pumpkin spice everything. And then we get to winter.
In many parts of the world, winter means cold temperatures, shorter days and longer nights. And while many embrace snow days, winter sports, and cozy evenings by the fireplace, earlier sunsets and shorter days means that we have to adjust to fewer hours of sunlight. And that can disrupt our circadian rhythms and lead to a decline in mood or contribute to SAD (seasonal affective disorder), a type of depression.
How light affects our circadian rhythms
Light and dark are the major signals that regulate our circadian rhythms. When the retina is exposed to light, that signal affects neurotransmitters that regulate mood and alertness. A lack of light exposure can disrupt those rhythms.
Related: Intermittent fasting jump starts weight loss and slows aging
Seasonal affective disorder (SAD) is a type of depression that affects up to 10 percent of the population in northern latitudes; for many people, it lasts for 40 percent of the year.1-3 SAD is characterized by its predictable pattern of depression symptoms that occur during the winter, including:
In someone who suffers from SAD, there is a typically a spontaneous remission of these symptoms in the spring. SAD is commonly accompanied by altered sleep patterns, food cravings, overeating, and weight gain.1
Disrupted circadian rhythms due to the change in season contribute to SAD, and also likely contribute to non-seasonal depression, too. Altered sleep patterns are a common symptom of both depression and SAD. Neurotransmitters, such as serotonin and dopamine, have 24-hour rhythms, and alterations in circadian genes are linked to depression and other mood disorders.4,5
Action item:
Treating Depression Naturally: Position paper (free for members)
Sources:
American Psychiatric Association: Seasonal Affective Disorder (SAD)
How might circadian rhythms control mood? Let me count the ways
Because circadian rhythms affect the regulation of mood in the brain, many people experience mild depressive symptoms during the winter, even if they are not severe enough to be diagnosed as SAD. Since these seasonal changes are predictable, we can be proactive to prevent a winter decline in mood. Here’s how:
1. Get outside
Nature makes people happy, so take a walk. With the right clothing and heat gear, you can bundle up and get outside.
Action item:
It's good practice to enjoy the outdoors no matter what the weather is. With the right clothing and gear, anything is possible and you don't have to freeze. Just bundle up!
2. Try light therapy
Expose your eyes to bright light, especially in the morning. With the right clothing and heat gear, you can bundle up and take a walk outside soon after waking up. Or use a therapeutic light while you read the newspaper or email, or while eating breakfast. If using a therapeutic light, sit 12-18 inches away for about 30 minutes early each morning throughout the winter.1 Light therapy is an excellent tool for anyone who experiences sadness, fatigue, or disrupted sleep patterns during the winter months.
Action item:
I recommend this therapeutic light to my patients who want to try light therapy.
How it works:
Research suggests that patients with SAD produce melatonin – the hormone that makes us sleepy – for a longer period of time each night during the winter compared to people without SAD. In the morning, blue wavelengths from sunlight enter the retina and act as a circadian signal, telling the body it is daytime: time to reduce melatonin synthesis and boost serotonin synthesis.6 Therapeutic lights mimic full-spectrum sunlight. Bright light increases alertness and suppresses melatonin synthesis, and light therapy is a first-line treatment for SAD and also helpful for non-seasonal depression.1,6-8
In addition to the effects on neurotransmitters and the circadian system, getting outdoors and feeling sunlight on the skin is a pleasurable experience for most people. This may be due to production of a mood-enhancing substance (beta-endorphin) by skin cells in response to sunlight.9 Of course, be sure to protect your skin appropriately from UV sun damage.
Related: Light Therapy to Treat Depression and Other Disorders
Related: Sun Exposure and Protection: Position paper (free for members)
Sources:
American Family Physician: Seasonal Affective Disorder
Bright Light as a Personalized Precision Treatment of Mood Disorders
The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence
Beneficial effects of UV radiation other than via vitamin D production
3. Get quality sleep
If you’ve ever had a single night of trouble sleeping, you know that inadequate sleep has negative effects that affect your mood, your level of alertness throughout the day, your appetite and much more. Here are some sleep habits to adopt right now:
How it works:
Synthesis of melatonin and serotonin – a neurotransmitter associated with feelings of well-being – are related, and their balance regulates circadian rhythms. In bright light conditions, more serotonin and very little melatonin is released. In low light or dark conditions, a greater amount of melatonin and a somewhat smaller amount of serotonin is released.10
Adequate sleep allows the brain to work at its best. Sleep promotes learning, memory formation, emotion and stress processing, and good cognitive performance.11-13 Lack of sleep dramatically affects our emotional state, with negative emotions intensified and positive emotions diminished.13
Sources:
The cognitive cost of sleep lost
Emotion, emotion regulation and sleep: An intimate relationship
Related: Intermittent fasting (time-restricted eating) jump starts weight loss and slows aging
4. Eat right
Follow a Nutritarian diet. A diet high in vegetables, fruits, and other plant foods has been linked to psychological well-being, and a lower risk of depression in several studies.14-17 In contrast, a diet low in vegetables may compromise sleep quality.18
Your diet should consist of a wide variety of colorful vegetables and fruits daily, including
Consumption of fast food and commercial baked goods is linked to an increased risk of depression.19 Falling into the traps of boredom and desire for comfort foods can lead to weight gain and also result in a low nutrient intake. This problem is heightened in the current climate, when we’re spending more time at home and can be tempted to snack mindlessly. All this has negative effects on our physical and mental health.
Related: Short-term dietary intervention improves depression symptoms
Related: The ways in which excess sugar affects brain function
When it’s cold, perhaps salad doesn’t seem quite as appealing as it does when the weather is warmer. But it’s important to eat both raw and cooked vegetables – at least a pound of each – every day. A nut or seed based dressings as well as adding some beans boosts your salad’s satiety factor – plus you’ll want to pair it with a soup or chili to round out your main meal of the day.
Related: 4 reasons you should make soup for dinner tonight (+ 5 easy recipes!)
How it works:
Certain vitamins, minerals, and other nutrients are critical to the proper workings of the brain and production of neurotransmitters. Oxidative stress and chronic inflammation – the same food-related culprits for heart disease, cancer, and diabetes – are linked to depression and negative mood states. Phytochemical-rich foods have antioxidant and anti-inflammatory effects, and some – flavonoids for example – may help to normalize neurotransmitter levels.20-29
Sources:
Vegetarian diets are associated with healthy mood states: a cross-sectional study in Seventh Day Adventist adults
Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies
Dietary flavonoid intake and risk of incident depression in midlife and older women
Fast-food and commercial baked goods consumption and the risk of depression
Relationship of homocysteine, folic acid and vitamin B12 with depression in a middle-aged community sample
Impact of dietary folate intake on depressive symptoms in young women of reproductive age
The role of dietary polyphenols on adult hippocampal neurogenesis: molecular mechanisms and behavioural effects on depression and anxiety
Natural products, micronutrients, and nutraceuticals for the treatment of depression: A short review
Antidepressant Flavonoids and Their Relationship with Oxidative Stress
5. Supplement wisely
Even an ideal, plant-rich diet may not supply optimal amounts of certain nutrients. That’s why I recommend that anyone following a Nutritarian eating style should take safe multivitamin and a vegan omega-3 fatty acid supplement to ensure that they get adequate amounts of brain-supporting vitamins, minerals, and fatty acids that are difficult to get from plant foods (zinc, vitamin B12, vitamin D, DHA, and EPA). For those looking for additional support, Mood Balance Biotect combines the benefits of three of the most effective supplements for natural mood management: saffron, 5-HTP and SAMe. Clinical trials on each of these three natural substances suggest they promote a healthy, positive mood.
Action item:
Shop: Mood Balance Biotect
Use the Vitamin Advisor
How it works:
Zinc helps to limit oxidative stress in the brain, and vitamin B12 is important for neurotransmitter synthesis.30,31 Vitamin D is thought to affect the production of neurotransmitters, including serotonin.32 Low intake of zinc, B vitamins, or vitamin D has been associated with increased risk of depression,30,33-37 and depression is a known symptom of B12 deficiency.30,36
Either have your vitamin D level tested, or take 50 mcg (2000 IU) vitamin D3 daily if you aren’t sure of your blood vitamin D. I recommend maintaining a blood vitamin D level (25(OH)D) in the 30-45 ng/ml range. Supplementation with vitamin D has improved depression symptoms in several studies.38
The omega-3 fatty acids DHA and EPA are important components of brain cell membranes, and research links adequate amounts of DHA and EPA to lower risk of depression.39 The research suggests supplementation, especially with EPA, helps improve depression symptoms.40-42 I recommend most healthy adults take a DHA-EPA supplement (preferably algae-derived rather than fish-derived), since levels are likely to be low for most who don’t eat omega-3-rich fish regularly.
Related: Omega-3 fatty acids, DHA and EPA, are crucial for brain health through all stages of life
Related: Vitamin D is Crucial to Overall Health
Action item:
Shop: Multivitamins
Sources:
B Vitamins and the Brain: Mechanisms, Dose and Efficacy-A Review
Zinc in the central nervous system: From molecules to behavior
Efficacy of vitamin D supplementation in major depression: A meta-analysis of randomized controlled trials
Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials
6. Keep exercising
The cold weather makes most of us want to curl up under a blanket on the couch. Sure, it’s fine to “chill and Netflix” as long as you’re not skipping walks and workouts! Make sure you’re sticking to your usual physical activity schedule, because exercise is nature’s mood elevator. Regular exercise is linked to a reduced risk of depression and is an effective component of treatment for depression.43-46
Related: Exercise is essential for heart health, slowing aging, and cognitive function
How it works:
Exercise works by increasing the mood-elevating neurotransmitter serotonin, increasing the production of “neurotrophic factors” – brain chemicals that promote neuron (brain cell) growth and survival, reducing inflammation, improving connections between neurons, and improving blood flow in the brain.47,48
The natural brain-healthy properties of a high-nutrient diet, regular exercise, adequate vitamin D and omega-3 stores, and light exposure combine to promote a positive mood, even in the cold, dark days of winter.
Action item:
Exercise Essentials with Dr. Fuhrman: Video (free for members)
Sources:
Physical activity and the prevention of depression: a systematic review of prospective studies
Exercise effects on depression: Possible neural mechanisms
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.
For over 30 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.