Christmas can be a very happy and fun time of the year for many who celebrate it.  However, for some, it can be stressful, lonely, and sad.  This might be due to many factors, some of which include preparatory activities, lack of funds, the loss, or the remembrance of the loss of a loved one, and being away from family and friends among others.  While there are no quick fixes when it comes to managing our emotions and overall well-being, research has shown that certain foods, due to their nutritional profile, may help to manage our moods, which can result in a better holiday experience.  Let’s discuss!

The Discussion

Christmas is usually described as the most wonderful time of the year, with the place buzzing with activities and an air of excitement and joy.  However, this is not so for many people, as concerning research has shown patterns of increased rates of depression, and stress during the holiday season.  According to the National Alliance on Mental Illness (NAMI) in the United States, twenty-four (24%) percent of people who suffer from mental illness reportedly experience worsened conditions around the holidays (Nami.org (2014)).  

According to the report, sixty-eight (68%) percent of those who participated in the survey say that they feel financially strained during the holiday season, while sixty-six (66%) percent say that they find themselves remembering happier times in their lives.

In a study titled ‘Christmas and Psychopathology’ by Hillard and colleagues in 1981, statistics showed that the Christmas season was associated with low incidences of suicide and hospitalization that had to with psychiatric situations.  While these incidences showed a reduction in the days or weeks leading up to the holiday season, they reportedly increased at the same level immediately thereafter (Hillard et al., 1981).  Additionally, the research showed that this type of effect where the holidays were concerned was more aligned to women than men and was not significantly different for persons of different races or mental health status (Hillard et al. 1981).

Managing our mood is a serious matter for both the heart and our overall health, as mood disorders are said to be a leading cause of disability, globally (Wittchen et al., 2011).  Our mood can change the trajectory of our entire day. For example, when our mood changes in a negative way, this can affect our daily lives, including our ability to participate in social activities, which can lead to health problems from minor conditions to the development of chronic diseases (Lando et al., 2006).

So how do you know if you are suffering from a mood disorder one might ask? Well according to research, some of the symptoms of mood disorders include, the continuous feeling of sadness, a sense of both hopelessness and helplessness as well as being irritable.  While these symptoms can often be treated with drugs that serve to manipulate certain neurotransmitter systems in the brain (Dinan et al., 2019), there are noted side effects, as research contends that they only delay the onset of the action and the degree of response (Dinan et al., 2019; Korte et al., 2015). 

Hence, the heightened interest of researchers to investigate how our diet can impact our mood.  This is because certain foods have been shown to reduce anxiety, depression and even our quality of life, particularly in the long run (Huang et al., 2019).

 In this article, we will be exploring three (3) of those foods that have been researched and have shown to be able to help with stress, depression, and even general mood.  These foods include ashwagandha, dark cocoa chocolate and the famous turkey.

Three (3) foods that can help to manage Stress, Depression and overall, Mood:

1. 1. Ashwagandha and stress, depression, and mood.
   2. Dark cocoa chocolate and stress, depression, and mood.
   3. Turkey and stress, depression and mood.

Ashwagandha and Stress, Depression and Mood

Ashwagandha (Withania Somnifera) is a potent adaptogen and anti-stress ayurveda herb. In fact, it is considered one of the most important plants in Ayurveda practices. As such, research contends that this herb could help not only improve one’s physical performance but also the management of stress (Mishra et al. 2000).  According to research, an adaptogen is a term used to describe a food or plant that can increase the resistance against biological and psychological ‘stressors’ and thus help to bring the body into balance or what is called, homeostasis (Brekham and Dardymov, 1969).

Ashwagandha has been used therapeutically over the years. As such, several studies have shown its potential and safety in helping with anxiety (Pratte et al., 2014), male infertility (Durg et al., 2018) as well as the overall improvement of the reproductive system (Nasimi et al., 2018).  It was also shown to be able to assist in the management of diseases such as diabetes (Durg et al., 2020).  Another major research benefit of this herb is its ability to improve cognitive function (Ng et al., 2019).

In addition to its adaptogen properties, research has shown that it has several medicinal benefits including being anti-tumour and anti-inflammatory (Singh et al., 2011; Mirjalili et al., 2009).  It is also said to possess antioxidant properties (Singh et al., 2011; Mirjalili et al., 2009).  Its medicinal properties can be found in its leaves, stems and even its roots (Tripathi et al. 2019). 

To include ashwagandha in your diet, you can consume the powdered root in your smoothies or as a supplement in the form of capsules. Remember, to always consult your healthcare provider before consuming any supplement.

Dark Cocoa Chocolate and Stress, Depression and Mood

Dark chocolate has long been recognized for its mood-altering properties (Shin et al. 2021). It has been studied over the years as one of the foods that can help to regulate mood particularly as it relates to anxiety and depression.

Dark chocolate and other cocoa-related products have nutritional properties that may be able to affect one’s mood (Scholey and Owen, 2013).  One such component is its polyphenols which have been shown to positively impact mood (Scholey and Owen, 2013; Smith, 2013). The polyphenolic property in cocoa is said to have antioxidant and anti-inflammatory effects on the body which may help to reduce depressive behaviours (Smith, 2013; Cimini et al., 2013).

Studies on humans have shown that the consumption of cocoa was able to improve negative emotions such as stress and anxiety (Weisenberg et al., 2013; Scholey et al. 2010 etc.).  However, this effect on one’s emotions still warrants further research as other studies have shown no significant effects of the consumption of dark chocolate or cocoa-related products on mood (Jagla and Pechanova, 2015). 

Nonetheless, a study by Ji-Hee Shin (2021) has shown that the consumption of dark chocolate in everyday life may impact both our physiological and psychological states.  As such, it does have the effects of impacting the gut microbiome, which may then help to improve one’s mood. That is why chocolate is my best friend.

Turkey and Stress, Depression and Mood

Well, it is not just for Thanksgiving for those who celebrate this holiday or for making sandwiches. However, this popular bird may be able to manage one’s mood and stress.  This is due to one of its main constituents – Dietary tryptophan (Lindseth et al., 2015). Tryptophan is an essential amino acid and a precursor for the synthesis of serotonin which is a hormone that is involved in the regulation of our mood and anxiety (Fernstrom, 2013; Hakkarainen et al., 2003; Robinson et al., 2010).   As such, research denotes that low serotine levels in the brain can cause an increase in anxiety and depression (Fernstrom, 2013; Robinson et al., 2010).

This important amino acid must be obtained via our diet as it cannot be synthesised by the body (Soh and Walter, 2011).  Several studies have shown the effects of tryptophan on mood and depression. One such study was that of Ruhe et al (2007) which showed that low tryptophan levels in our diet can cause a reduction in mood, especially in those who suffer from major depressive disorders.  On the contrary, the mood of healthy individuals was not impacted. 

Another study using tryptophan-rich whey protein showed a significant improvement in the mood of participants who consumed the tryptophan product when compared to the placebo (Booij et al. 2006).  The researchers concluded that only persons who suffered from past depression experienced negative mood changes with a lack of tryptophan. While existing research on tryptophan and mood is mixed, the studies do show that nutrient-based interventions have the potential to impact human health as a whole.

You can incorporate tryptophan into your diet by consuming turkey or turkey-related products such as protein powder and supplements.

Illustrative Summary

Here is an illustrative summary of the Three (3) ‘Researched’ Foods that can help with Stress, Depression and overall, Mood!

Let’s Sum Up!

Managing our moods or depressive feelings can be a challenging endeavour for all of us, especially in festive times such as the holidays.  However, while there are medications available to manage depression and stress, those come with unwarranted side effects.  This is one of the reasons why nutrient-based treatments are being investigated when it comes to managing these disorders.

Some of the foods that can help with improving mood and stress include the famous Ayurvedic herb, ashwagandha, chocolate and the good old turkey.   These have been proven to be scientifically effective in managing mood, stress and even depression in some cases.

So, how do you manage your mood or stress? Share it nuh!

You can enjoy more of the festive season by checking out these articles:

• Christmas and Me – Five (5) Tidbits to make it fun While Still Maintaining a Healthy Well-being.
• Sorrel Drink – The Jamaican Christmas Drink
• The Almond Milk Booster – The brain invigorator
• A smarter green smoothie – A smarter way to enjoy your nutrients!

                                                                                                                   (Post updated – December 2023).