What you eat can have a big impact on how you feel, especially if you’re dealing with SAD. A balanced, regular diet helps keep your energy and mood more stable throughout the day. Slow-release carbs like wholegrains and brown rice can prevent the
crashes that often come with sugary snacks.
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Healthy fats – think oily fish,
nuts,
seeds and avocados – in particular
omega-3s are important for normal brain health.
12 And let’s not forget about
B vitamins and
zinc too,
13 it's important to make sure you are getting enough of all of these nutrients.
DHA is a type of omega‑3 fat that’s essential for brain health. It helps the brain develop normally in babies and children – and supports normal brain function throughout life. To see the benefit, you need a
daily intake of about 250mg for kids and adults, and 100mg for infants. In short, DHA helps keep your brain sharp, right from the start.
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Zinc contributes to normal
cognitive function. It helps your brain work properly by supporting memory, learning and attention.
15 While
vitamin B12 helps keep your brain and nerves working properly.
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Your gut health matters too. Eating more whole foods and fermented options like yoghurt or kimchi. And cutting back on caffeine, alcohol may help smooth out the emotional highs and lows that often come with winter.12