Lettuce be happy: nourishing our minds through food

Poonam Maru, DO  is a primary care physician board certified in internal medicine. Dr. Maru is passionate about primary care, preventive medicine, nutrition and climate health – helping patients live healthier, longer lives in ways that are sustainable and personalized. She sees patients in the Inova 360º Concierge Medicine – Elm St. office.

As we move into the darker months, many of us notice subtle shifts in our mood, energy and motivation. Shorter days, colder weather and less sunlight can affect not only how our bodies feel but also how our minds function. That’s why this time of year is perfect for paying a bit more attention to our emotional wellbeing. Monitoring our mood – just like we monitor our blood pressure or diet – is an important part of staying healthy.

The good news is that there are gentle, natural ways to support mood and mental health, starting with the foods we eat and the daily habits we nurture.

The mind-body connection

The link between food and mood runs deep. Nutrients don’t just fuel our bodies – they influence how our brain cells communicate, shaping our thoughts, emotions and focus. When we eat well, we provide our brains with the building blocks they need for balance, clarity and calmness.

Think of food as part of your emotional toolkit: a way to prevent the lows that can come with darker days and to strengthen your overall mental resilience.

Small habits for a happier brain

Sometimes, caring for mental health is about getting back to the basics. These small, sustainable routines can make a big difference:

• Move your body regularly: any activity – walking, dancing, stretching, weight training – helps release feel-good hormones
• Get consistent, restful sleep to repair and refresh both body and mind
• Limit screen time, especially before bed, to give your brain a true break
• Fill your plate with colorful fruits and vegetables that support healthy serotonin levels and brain function
• Practice healthy stress management: breathing exercises, journaling, calming routines, or quiet time outdoors

Let your food be your medicine

Long before modern science, Hippocrates captured a timeless truth: “Let your food be your medicine, and your medicine be your food.”

Today, research strongly supports that idea. Studies show that diets rich in fruits, vegetables, whole grains, fish, olive oil and nuts are linked to lower rates of depression. This Mediterranean diet nourishes your body, supports your immune system and keeps your mood steady throughout the year.

On the other hand, diets heavy in refined sugar, processed meat and trans fats are consistently associated with higher risks of depression and anxiety. Shifting your eating habits, even gradually, can bring real emotional benefits.

Good mood foods

Science continues to uncover nutrients that help protect and support mental wellbeing:

• Ginseng and probiotics have been shown to support a positive mood by increasing healthy brain cell growth and communication
• Antioxidants from seasonal fruits, colorful vegetables and mixed nuts protect against the cell damage that often accompanies depression
• Vitamin D, especially important during months with less sunlight, helps protect brain cells and maintain dopamine and serotonin balance

Foods to limit

Just as certain foods lift us up, others can drag our mood down. Try to minimize:

• Ultraprocessed or packaged foods
• Saturated fats and fried foods
• Refined carbohydrates like white bread and sweets
• Sugary drinks and sodas

These foods promote inflammation, strain the gut microbiome and can disrupt the gut-brain connection – an essential pathway that influences how we feel.

Taking care of your mental health can start with simple steps – more color and variety on your plate, more movement in your day and more kindness toward yourself as the seasons change. Let’s enter these darker months with lighter hearts and healthier habits – one bite at a time.

To learn more about Dr. Poonam or the Inova 360 Concierge Medicine please contact our team.