Christmas is a time of indulging in rich, sugary foods, but it is also a time when many people struggle with poor mental health. If you are worried that your wellbeing may decline over the festive period, it is a good idea to avoid having too many of those unhealthy treats.
Connection between Christmas food and depression or anxiety
The connection between diet and mental health has long been discussed, as there are certain foods that can increase the chances of having depression or make symptoms worse.
The SMILES study, which was led by the International Society for Nutritional Psychiatry, found participants in a dietary intervention group were able to reduce their feelings of depression more over three months than those who were only offered social support.
Associate professor Felice Jacka, who led the study, stated: “Research shows that adults who eat more unhealthy junk foods are at increased risk of depression.”
The worst culprits were found to be highly-processed foods, takeaways, and products rich in fat and sugar.
Unfortunately, this makes up much of what is eaten over Christmas, whether you’re partial to party food, big portions of roast dinners, lots of rich puddings, or chocolate selection boxes.
Therefore, those who are susceptible to depression, or who are going through a difficult time at the moment, or who find the season challenging anyway are likely to make themselves feel worse by primarily eating these types of food over the next few weeks.
Mind charity also recognises that drinking too much alcohol, which many people do over Christmas, can be detrimental to mental health.
In terms of its physical effects, it can dehydrate the body, make it more tempting to eat junk food, and could encourage people to take part in riskier behaviour. However, those who are struggling anyway during this period might become increasingly dependent on alcohol the more they drink it. Therefore, this could result in an addiction that is very difficult to break later on down the line.
How to still enjoy Christmas foods without putting mental health at risk
Although everyone wants to look after their mental health over Christmas, they can still enjoy some delicious foods without putting their emotional being at risk.
There might be a lot of unhealthy choices around, but lots of festive foods can be good for you.
Turkey
Those who have turkey for their Christmas dinner will benefit from tryptophan, which breaks down to form serotonin. This is known as the feel-good hormone as it makes you feel calmer.
Turkey is also lean, packed with protein and, when teamed with plenty of vegetables, such as carrots and sprouts, can be an extremely healthy choice.
Although you should eat some carbohydrates to help the tryptophan to reach the brain, try not to indulge in too many roast potatoes that are likely to have been cooked in lots of fat.
Salmon
Many people have fish on Christmas Eve, in which case salmon is a sensible choice, as it contains omega-3 fatty acids that boost endorphin levels and control cortisol and adrenaline.
You could also have smoked salmon as a starter or for breakfast on Christmas Day, as it keeps you feeling fuller and will stop you reaching for salty or sugary snacks.
Nuts
Although nuts have a bad reputation as they are often coated in salt or honey, walnuts, chestnuts and other unsalted options can be good for you. Their magnesium content helps you to relax and can improve sleep, while they also help the digestive system so you don’t feel so sluggish and low.
Oranges
Citrus fruits are very Christmassy, so make sure you include oranges on your shopping list. Blood oranges contain lots of vitamin C, which has been shown to reduce anxiety levels and fight fatigue.
It also helps with the absorption of iron, which helps us to concentrate and manage stressful situations.
Dark chocolate
You don’t have to give up chocolate altogether at Christmas if you’re trying to protect your mental health, as dark chocolate is full of iron, magnesium and manganese.
Studies have shown that regularly eating a small amount of dark chocolate can reduce stress hormones.
Cheeseboard
Many people really look forward to having a cheeseboard at Christmas, so the good news is they still can. The trick is to keep portions small, team it with water biscuits, rye crackers and grapes or sticks of celery, and only have a little chutney.
Camembert and goat’s cheeses are lower in fat, so it is sensible to stick with these.
Cranberries
If you are trying to avoid chocolate treats to keep your mental health stable, you can get your sweet kick by tucking into cranberries.
Whether you enjoy dried cranberries, cranberry sauce or cranberry jam, you will benefit from its nutrients, such as vitamin C and phytochemicals.
