Feeling Blue During the Holidays? Here’s How Food Can Help or Hurt

The holiday season often brings joy, laughter, and family gatherings, but it can also be a challenging time for many. For some, this season heightens feelings of sadness, stress, or even loneliness. While these emotions are common, there are ways to support your mental health, starting with what you put on your plate.

By Happy Healing Collective
12.2.2024

Let’s explore the powerful connection between food and mood, and how making thoughtful choices can uplift your spirits during this time of year.

The Food-Mood Connection

What you eat profoundly impacts how you feel. Your brain requires specific nutrients to function properly, and deficiencies can exacerbate feelings of sadness or anxiety. Nutrient-dense foods provide the building blocks for neurotransmitters like serotonin and dopamine, which regulate mood.

Conversely, highly processed foods loaded with sugar and refined carbohydrates can cause blood sugar spikes and crashes, leaving you feeling irritable or fatigued. By focusing on whole, unprocessed foods, you can help stabilize your mood and energy levels throughout the day.

Stabilizing Blood Sugar for Emotional Balance

Blood sugar swings can be a significant contributor to mood instability. When your blood sugar crashes, your body releases stress hormones like cortisol and adrenaline, which can leave you feeling anxious or low.

To keep your blood sugar stable:

Opt for meals rich in protein and healthy fats.
Avoid sugary snacks and drinks, which cause rapid spikes.
Incorporate fiber-rich vegetables and low-sugar fruits like berries to help maintain steady energy levels.

Gut Health and Mental Health

Your gut and brain are intimately connected through the gut-brain axis. A healthy gut supports the production of mood-regulating neurotransmitters, while an imbalanced gut can contribute to feelings of anxiety or depression.

Foods that promote a healthy gut include fermented foods like sauerkraut, kimchi, and kefir, which are rich in probiotics. Avoiding processed foods and artificial additives can also reduce inflammation in the gut and support overall mental health.

The Power of Nutrient-Dense Foods

Here are some foods that can support your mental health, especially during the holiday season:

Animal-Based Proteins: Foods like grass-fed beef, pasture-raised eggs, and fatty fish are rich in omega-3 fatty acids, vitamin B12, and iron—key nutrients for brain health.
Healthy Fats: Butter, ghee, avocado oil, and tallow provide essential fats that support brain function and help stabilize mood.
Bone Broth: Packed with amino acids like glycine and proline, bone broth can soothe the gut lining and support neurotransmitter production. Try this one!
Leafy Greens: Kale, collard greens, and Swiss chard are rich in magnesium, which helps regulate stress and improve sleep.
Fermented Foods: Sauerkraut, kimchi, and kefir are natural sources of probiotics that can enhance gut health and, by extension, mood.
Low-Sugar Fruits: Berries are antioxidant powerhouses that fight inflammation without spiking blood sugar.

Hidden Culprits in Holiday Favorites

While the holidays are a time of joy and indulgence, some commonly used ingredients can negatively impact your mental health and overall well-being. Here are a few to watch out for:

• Refined Sugars: Found in cookies, cakes, and pies, refined sugars can cause blood sugar spikes followed by crashes, leading to mood swings, fatigue, and irritability.

• Artificial Additives: Ingredients like artificial flavors, colors, and preservatives are often found in holiday treats, candies, and boxed foods. These additives may disrupt gut health and trigger inflammation, which can affect mood and mental clarity.

• Seed Oils: Widely used in processed holiday foods like dressings, baked goods, and fried snacks, seed oils such as canola and soybean oil are high in omega-6 fatty acids, which can promote inflammation when consumed in excess.

• Alcohol: A holiday staple for many, alcohol can deplete key nutrients, disrupt sleep, and worsen feelings of anxiety or depression.

• Dairy Alternatives with Additives: Popular in holiday beverages like lattes and nogs, some plant-based milks contain carrageenan, gums, and other additives that can irritate the gut.

How to Combat These Culprits

Instead of avoiding all holiday treats, consider healthier swaps:

• Use honey or maple syrup in moderation instead of refined sugar.

• Opt for homemade dishes to avoid artificial additives.

• Replace seed oils with butter, ghee, or tallow in your holiday cooking.

• Moderate alcohol consumption, and stay hydrated with water between drinks.

Simple Steps to Support Your Mood with Food

Making these dietary changes can be easier than you think! Here are practical steps to get started during the busy holiday season:

Start Small: Replace one processed meal or snack each day with a whole-food option like eggs, cheese, or fresh berries. Simple swaps can make a big difference.
Prep Ahead: Plan a few protein-packed meals in advance. Keep things like grilled chicken thighs, hard-boiled eggs, or pre-cooked beef patties ready to grab.
Hydration Matters: Add a pinch of sea salt to your water for natural electrolytes and better hydration. Staying hydrated supports energy and mood. We love this salt.
Prioritize Your Morning Meal: Begin your day with a breakfast that keeps your blood sugar stable—scrambled eggs with butter or a simple steak is a great option.
Allow Yourself Grace: It’s not about being perfect. Celebrate each small change, and remember, consistency is more important than speed.

Feeling blue during the holidays is more common than you might think, but food can be a powerful ally in supporting your mental health. By focusing on nutrient-dense foods, stabilizing your blood sugar, and caring for your gut, you can help create a foundation for better emotional well-being—one bite at a time.