As the sun sets earlier during the day, many are beginning to experience the collective low mood associated with the dark winter months. While the ‘winter blues’ is a completely normal phenomenon, it's still not pleasant. Here are some foods that have been shown to boost your mood and get you ready for the upcoming CHRISTMAS LECTURES: The Truth about Food (supported by CGI).
Dark chocolate
Dark chocolate is high in tryptophan, a precursor for serotonin, the chemical messenger in the brain (neurotransmitter) associated with improved mood. Dark chocolate with 85% cocoa content also improves gut microbiome diversity which, through the gut-brain axis, has been shown to improve brain health and mood.
Cheese
Cheese contains multiple compounds that effect our serotonin and dopamine pathways. Casein, a protein found in milk but even more so in cheese, contains the amino acid tyrosine. Tyrosine, literally being derived from the greek word for cheese ‘Tyrós’, is important in the production of dopamine, the neurotransmitter associated with the feeling of reward and satisfaction. Like dark chocolate, cheese also contains tryptophan for the synthesis of serotonin.
Bananas
Bananas are high in vitamin B6. Vitamin B6 supplementation has been associated with an improvement in anxiety. Studies have suggested that vitamin B6 increases the production of GABA (Gamma-Aminobutyric Acid). GABA is an inhibitory neurotransmitter, meaning that it reduces brain activity, and promotes a feeling of calmness.
Tea
Tea is good for your mood for a number of reasons. For starters, in the colder months, the physical warmth from a cup of tea can bring comfort. Comfort also comes from the ritual of making tea and the social element, like making a cup of tea for someone else. Black tea contains caffeine which can increase your energy levels when you feel depleted and herbal teas such as peppermint tea can aid digestion, helping you feel settled after a meal. Tea contains the amino acid L-theanine, which can increase levels of GABA, to reduce stress. It also might cheer you up to know that drinking two cups of tea or more a day is associated with decreased risk of heart disease and stroke!
Your favourite foods!
Eating foods that you enjoy the taste of has been shown to increase dopamine activity in the reward areas of the brain. Foods important to your culture can bring a sense of nostalgia and familiarity and increase feelings of comfort. The social aspect of eating and cooking can also be beneficial for your mental health.
The holiday season has lots of opportunities for warm and comforting meals, which is something to look forward to and boost your spirits over the next few months.
Eating well and intuitively is important for ensuring your body has fuel to keep your energy levels up during the bitter winter months. The science of food and mental health has still a lot of unanswered questions, join Chris van Tulleken’s CHRISTMAS LECTURES to discover more about revolutionary food science and how food affects our bodies and brains.
Ready for some full-fact science?
The 2024 CHRISTMAS LECTURES, supported by CGI, will explore the science of food: what happens to our bodies when we eat, and how food shaped the world around us. Chris van Tulleken will guide us from tastebuds to toilet as we uncover the secrets of food.