When it’s wintery, wet, cloudy, cold and gray, we are more prone to suffer from the Winter blues (also called seasonal depression or SAD). Of course, one way to improve your mood is get some sunshine and a trip to Greece would certainly do the trick here…BUT another way is to take a look at what you’re eating and consider incorporating some of the Mediterranean eating ways. A study published in 2009 in the Archives of General Psychiatry found that participants who followed a Mediterranean-style diet were 30% less likely to become depressed. So try these great tips:
1. Use olive oil every day – its rich nutty flavor enhances so many foods, from salads to fish, to being drizzled over steamed veggies or rice. Pick extra virgin cold-pressed olive oil to get the most tasty oil and best health benefits.
2. Eat plenty of veggies and fruits – fresh is the key here and local and in-season if possible. Think of the color of the rainbow and make sure to include as many colors as you can on your plate, in order to get the diversity of beneficial nutrients.
3. Eat fish a few times a week – also fresh if possible and not farmed (all the artificial colors and/or antibiotics). One exception to fresh fish is canned sardines, mackerel or pilchards.
4. Snack on nuts or use small amounts in your recipes – try pine nuts in a pesto sauce and keep soaked (and dehydrated) almonds, pumpkin seeds or walnuts on hand as a snack.
5. Eat whole grains – eat grains based on what you can tolerate. The Mediterranean diet includes pasta and bread, but if wheat is an issue for you (and it is for many with mood issues), you can enjoy brown rice, buckwheat or quinoa.
Low intake of meat (or not)?
I must add that the authors of the study did mention a low intake of meat. I spent a summer in Greece in my 20s and remember enjoying some wonderful grilled lamb chops! Also, meat is an excellent source of amino acids, which are the building blocks of neurotransmitters, which are so important for good mood. There is a proviso here: quality is so important, so select meat that is preferably grass-fed and free from hormones and antibiotics.
Plenty of other health benefits too
And an added bonus is that the Mediterranean diet has been shown to be beneficial for a whole host of other health conditions – high blood pressure, heart disease, bone loss, colon cancer – as well as promoting a longer life! So eat real whole food in the style of the Mediterranean cultures to be your healthiest AND improve your mood.
These are great tips for chasing away “winter blues” which right now in East TN we can certainly use. I didn’t realize that olive oil would be on the list, but it makes sense. Given that we are going through the coldest and grayest winter on record since the 1930’s or so, I’m going to try this. Thanks!
Sue Painter
We often use less olive oil in winter when we’re eating less salads but it’s really yummy drizzled over freshly steamed veggies or brown rice – enjoy! Trudy
Congrats on your new(ish) blog! Great information! I lived in Italy for a while, and they definitely eat meat — like you said about Greece — but the meat portion size is typically smaller than in the U.S. and accompanied by all sorts of other non-meat things. Thanks for sharing your thought-provoking post. Cheers! Katherine.
Hi Trudy,
Thank you for discussing the connection between food and mood.
It is amazing how much our dietary choices play a role in the way we feel. It seems so obvious, but easy to forget.
I’m off to make a salad with some olive oil dressing with a side plate of sole.
yum, yum, yummy!
with joy
Laura
Trudy -Hi!
Loved the article.
Olives, olive oil, avocado, nuts and great chocolate! My solution to winter blahs – and good for me too. Live is good.
I can’t do without meat but as Katherine says above – portion size is very small, and surrounded by loads of colorful veggies.
off to nibble some nuts,
Terry
What geat information! Its a hot summer here in Australia, and we have a large Europeean population here so olive oil is a standard – I have a great vege garden too. However, I visit a lot of moms with new babies who are often not caring for themselves as they are overwhelmed with baby care so neglect their diets – the connection between diet and mood is so relevant to us all.
Thanks all for great feedback – yes, small portions of meat BUT the big thing is quality so no feedlot meat!
Pinky – a study from Australia just this month talks about a whole foods traditional diet (this one included meat), with an emphasis on quality! – and it helped with both depression and anxiety! Good quality, nourishing food is just so important for new mom and new babe.
Trudy,
I absolutely love this post. I have always adored a Mediterranean diet and am so grateful that the foods I naturally crave are also good for you! Of course, I wouldn’t mind a trip to sample the foods IN the Mediterranean…..But your post does such a wonderful job of clearly laying out how to eat in a healthy way. It makes it easy to know and remember. Thank you for the delicious information!
Warmly,
Jessica
Well now I’m hungry and I want to run away to Greece! Lamb, oh yummy yummy! I agree with all you are saying Trudy. Much of it we put in place in our own diet and it truly shows in the good health it promotes. Keep getting the word out!
Lynn
I am amazed that a study found that if people followed this type of diet, they would be 30% less likely to become depressed. Very interesting. All this talk about food is making me hungry and wanting to go to the Mediterranean!
I really appreciate your tips. After some recent health issues I need to be very cognizant of my health both physically and mentally. Your post is a wonderful reminder.
Write on!~
Lisa
Hi Trudy,
This is a timely article as I’m facing my first winter! I moved to the east coast from CA and I was noticing some mood changes and was wondering about it. I definitely feel better w/ more raw food with a variety of fresh food. Thanks for a great article:)
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