Seasonal Affective Disorder (SAD), commonly known as the “winter blues,” is a mood disorder that manifests during specific seasons, particularly in winter. It involves experiencing symptoms such as sadness, low energy, appetite changes, and difficulty focusing. Although professional treatment is crucial, certain foods can also contribute to alleviating SAD symptoms.

“Honey, what are you doing sitting in the dark? Plus, you’re shivering,” Annie remarked as she entered the room. She grabbed the throw from the sofa to wrap around LJ.

“It’s chillier in here than I anticipated. I thought an early morning run would banish this lethargy I’ve been feeling. The frosty air was perfect, but now I’m cooling down, and it turns out I’m freezing. On top of that, I’m exhausted. Must be those occasional winter blues sneaking up on me.”

Annie wrapped her arms around his shoulders and tightened the blanket. “How about a high-energy breakfast? It’ll warm you up and boost your spirits, too.”

LJ raised an eyebrow curiously. “Really? I always thought the remedy for winter blues was soaking up as much sunlight as possible. What do foods have to do with mood?”

Annie explained, “Well, as your trusted observer, I’ve noticed that as winter deepens with more gloomy days, your Seasonal Affective Disorder (SAD) tends to emerge stronger. You get progressively sadder, struggle with motivation, lose your appetite, and find it hard to concentrate. Luckily, studies have shown that certain foods and dietary changes can help ease SAD symptoms.”

LJ nodded, willing to give it a try. “What are these magical high-energy foods, and how do they work?”

Smiling, Annie said, “I’m glad you trust me. There are lots of powerhouses that act as jet fuel for our bodies. Our high-energy heroes are:

Omega-3 Fatty Acid-Rich Foods: Walnuts, flax, chia seeds, and wild-caught salmon. These brain-boosting foods reduce inflammation and enhance neurotransmitter function, helping regulate mood.

Vitamin D-Rich Foods: Raw chanterelle, shitake, and oyster mushrooms, along with fortified plant-based milk. Vitamin D is vital for mood regulation, especially during the darker months when sunlight is scarce.

Folate and Vitamin B12 Rich Foods: Dark green leafy veggies like spinach and kale, legumes, broccoli, and avocados. These mood-enhancing nutrients boost serotonin production and support mental well-being.

Berries: Blueberries, blackberries, strawberries, and raspberries are packed with anthocyanins, which provide neuroprotection for the brain. They’re perfect for combating those winter blues and fostering a sense of well-being.

Whole Grains: Wheat, oats, quinoa, barley, brown or black rice, and buckwheat. These grains, full of fiber and magnesium, stabilize blood sugar levels, preventing energy crashes.

Magnesium-rich foods: almonds, cashews, pumpkin seeds, peanuts, black beans, cooked edamame, and lima beans. These are excellent sources of magnesium, responsible for producing melatonin and serotonin–the mood-regulating and happiness-promoting power duo.”

LJ nodded. “Well, sign me up for a high-energy feast, but just out of curiosity, what about low-energy foods?”

Annie replied, “I knew you’d bring that up. Picture these foods as couch potatoes, only causing weight gain, brain fog, and lethargy.”

She continued:

“Potato Chips: They’re like sneaky whispers of lethargy wrapped in salt.

Processed Meats: Burgers, hot dogs, and bacon! Energy black holes that drain your vitality.

White Bread: The marshmallow fluff of grains. It’s like eating air with no real substance.

Sugary Cereals: Morning mischief in a bowl. They give you a sugar rush, followed by a major crash.

Fast Food: The sirens of convenience. Promises of speed, but they leave you sluggish and regretful.”

LJ chuckled. “Well, I’m glad you keep those temptations out of our kitchen. Although, I do enjoy an occasional pizza.”

Annie assured him, “No worries! We’ll make it with a quinoa crust. There are countless new recipes to try that incorporate high-energy foods. Let’s commit to trying at least one recipe per week. With the right choices, these energizing foods will have us dancing through the gloomy winter rather than napping like hibernating bears.”

LJ pulled Annie closer, a mischievous glint in his eye, and said, “I feel better already. Dancing with you, staying hydrated, and exercising during these winter months are my secret weapons against the seductive lure of low-energy foods.”

Annie shook her head. “You are nuts.”


Annie and LJ are a fictional couple. Their storyline promotes healthy eating and earth-friendly practices.

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