If you’re feeling the holiday blues, what you’re eating could be contributing to your low mood. “The holiday blues aren’t just caused by the guilt of eating all those extra calories. That fruitcake that tasted so good may be nourishing some bad gut bacteria that may put you in a terrible mood,” elaborates brain health researcher Shawn Talbott, Ph.D.

He explains that good gut bacteria help manufacture and send serotonin and other “happy” neurotransmitters to the brain. “When you eat processed foods, you’re nourishing more of the bad bacteria than the good. This can short circuit the delicate gut/brain connection, also called the gut/brain axis.”

Talbott reassures: “There are certain things you can do right now to start feeling better almost immediately.” In his latest book, “Mental Fitness,” he describes several simple tips and strategies for improving your mood.

To break free of the holiday blues, Talbott suggests:

1. Take two quick breaths in, one breath out. “This helps slow your breathing, telling the brain to relax. It can have an almost immediate effect on stress.”
2. Consume more plant-based nutrients. “Some plant flavonoids are excellent for supporting a good mood. One of my favorites is relatively new. It’s called Palm Fruit Extract (PFE),  PFE supports a good mood by contributing to a healthy good bacteria balance in the gut. It’s specifically associated with supplying the brain with dopamine, a feel-good hormone.”
3. Make better sleep quality a priority. “Lack of sleep means your brain never completely relaxes. You may feel more anxiety and holiday burnout. Many people find it easier to relax and fall asleep with the help of theanine, which is found naturally in green tea. Getting consistently better sleep will help your brain become more resilient to stress.”

Other plant-based flavonoids and polyphenols that may help elevate your mood include those found in dark chocolate, citrus, some hoppy beers such as IPAs as well as red wine (in moderation).

How quickly will you feel better?

“When people ask me how soon they’ll start to feel better, my response is always: It depends. These strategies produce phased benefits. Some approaches work quickly while others take more time to start feeling the results.

“I usually encourage people to do some of each approach. For example, let’s reduce your tension today with some breathing exercises. Then we’ll work on your sleep quality. Meanwhile, we’ll also add dietary nutrients to help support your gut microbiome and gut/brain axis. You’ll start to feel better and better as the phased benefits kick in.”

You may also discover more holiday joy by spending time outdoors. “Sunlight is always good for your mood because it helps boost serotonin production in your brain. After a big meal, take a walk instead of a nap. The exercise helps activate your digestive system so you get the double benefit of moving your body and the sunshine exposure.”

Lastly, Talbott stresses the importance of gratitude. “It’s the one thing that all studies say gives you the biggest bang for your buck. It’s so important that we have a sign on the wall facing the foot of our bed that says “Gratitude.” It’s the last thing we see before we fall asleep and it’s the first thing we see when we wake up.”

Biography: Shawn Talbott, PhD

Shawn Talbott, PhD is fascinated by nutritional biochemistry: the idea that what we eat changes the biochemistry of our bodies, and influences how we look, think and feel. He’s now turned his attention to the gut/brain axis. “This is the missing piece of the puzzle,” he says. “Understanding the connection between our microbiome and our brain is fundamentally changing how we think about human performance.”

A veteran of numerous Iron Man Triathlons and Ultramarathons, Doc Talbott is intrigued by how our mental wellness impacts our physical wellbeing. I want to know, “How do you get your mind to allow you to either push your body harder or at least not fade away?” That, he says, may be the secret to having more energy and vigor as we age.

Doc Talbott holds a MS in Exercise Science from the University of Massachusetts and a PhD in Nutritional Biochemistry from Rutgers. He also holds advanced certificates in Entrepreneurship and Innovation from MIT. He is a Fellow of both the American College of Sports Medicine and the American College of Nutrition. As a Diplomate of the International Olympic Committee’s Sports Nutrition program, he has educated elite-level athletes in a variety of sports including at the United States Olympic Training Centers.

He is the author of hundreds of articles and more than a dozen books on nutrition and fitness. His work has been featured in media outlets around the world, including a variety of segments on The Dr. Oz Show, as well as at the White House as part of Michelle Obama’s “Let’s Move” campaign to fight childhood obesity.