During the autumn and winter months, seasonal depressions characterized by constant fatigue and feelings of unhappiness can occur. Symptoms of winter depression may include difficulty getting enough restful sleep and not wanting to get out of bed in the mornings, feeling constantly tired and sleepy throughout the day, increased consumption of carbohydrate-rich and sugary foods, difficulties with focus, forgetfulness, pessimism, and irritability. This condition is observed three times more frequently in women than in men.

Lack of Sunlight

During the winter season, we are exposed to less sunlight due to the early sunset in the evenings and the late sunrise in the mornings. Insufficient sunlight is one of the triggering factors for depression. The scientific reason behind this is that when sunlight reaches our eyes, it triggers activity in the “hypothalamus” region of our brain. The hypothalamus is responsible for areas such as appetite, sleep, body temperature, and mood. When it lacks sufficient daylight, the activities in this region slow down. As a result, uncontrollable appetite changes, inability to get enough sleep, feeling excessively cold, and unhappiness can lead to winter depression.

Serotonin and Melatonin

Many studies have shown an association between winter depression and changes in the levels of serotonin and melatonin in the blood. These two hormones play a role in regulating the sleep-wake cycle, energy levels, and mood in humans. Serotonin is known as the “happiness hormone,” while melatonin is known as the “sleep hormone.” With the shorter days and longer periods of darkness during the winter season, there is an increase in melatonin levels and a decrease in serotonin levels. This can create the necessary biological conditions for the onset of depression.

Cold Weather

The preference for staying indoors due to cold weather can also affect one’s mood. One of the major triggers for depression is when an individual distances themselves from social environments and activities. The decrease in physical activity due to cold weather can contribute to depression.

Mental Fatigue

Mental fatigue can trigger winter depression. A person does not become tired solely through physical activity. Daily life stress, sadness, monotonous work, and the inability to allocate time for oneself can lead to mental fatigue. Mental fatigue, after a certain point, can result in lack of motivation, lethargy, headaches, body aches, sleep problems, and ultimately, depression.

Can Depression be Prevented through Nutrition?

Winter depression can be prevented, especially through the “Mediterranean Diet.” The Mediterranean diet is a healthy eating pattern that is predominantly plant-based, uses olive oil as the primary fat source, includes whole grains, and emphasizes fish consumption. However, there have been discussions lately regarding the emphasis on vegetables in this diet, as it may lead to vitamin and mineral deficiencies from limited meat and meat product intake. Therefore, a modified Mediterranean diet has been used to prevent depression by increasing the consumption of meat and meat products. In this diet, it is recommended to choose meat sources along with vegetables and salads for main meals, consume fish twice a week, consume legumes three times a week, use olive oil as a fat source, and consume whole grain products.
In addition to the Mediterranean diet, here are some nutrients and their food sources that can help overcome winter depression:

Tryptophan

Tryptophan is an essential amino acid that promotes the release of serotonin in the body. Foods rich in tryptophan are important for preventing depression due to their impact on serotonin. The highest sources of tryptophan include eggs, red meat, poultry, salmon, milk, and cheese.

Omega-3 Fatty Acids

Omega-3 fatty acids have been shown to have a positive effect on the brain and help improve and overcome depression. Cold-water fish such as salmon, mackerel, and tuna are particularly rich in omega-3. Consuming fish that is in season twice a week is sufficient to meet the omega-3 requirements. Additionally, plant-based sources such as walnuts, flaxseeds, and pumpkin seeds are rich in omega-3.

Vitamin B

B vitamins have a significant impact on the brain and nervous system, similar to omega-3 fatty acids. In particular, vitamins B1, B6, B12, and folic acid help reduce depression symptoms. Dark green leafy vegetables, whole grains, legumes, red meat, and eggs are the best sources of B vitamins.

Vitamin E

Vitamin E is a fat-soluble antioxidant. Studies have shown that individuals with depression have low levels of vitamin E. Food sources of vitamin E include almonds, hazelnuts, wheat germ oil, sunflower seeds, sunflower oil, peanut butter, and pistachios.

Selenium

Selenium deficiency is considered one of the causes of depression according to research. The easiest way to increase selenium levels is through hazelnuts, which are abundant in our country and serve as a good selenium source.

Zinc

Zinc deficiency is one of the minerals that can cause depression. Fish, shrimp, red meat, liver, pumpkin seeds, sunflower seeds, walnuts, almonds, eggs, and cheese are good sources of zinc.

Beverages

Instead of caffeinated beverages, herbal teas should be preferred during winter depression. Herbal teas, known for their calming properties, can help alleviate problems such as stress, anxiety, and insomnia. Chamomile, lemon balm, St. John’s wort, linden, and mint teas can be consumed during this period.