Lifestyle Supports for Seasonal Affective Disorder

Winter is here and many of us are confronting the long gray days that may take a toll on our mood. If you struggle with a low mood every winter, these strategies may make this winter a bit brighter. 

What is Seasonal Affective Disorder (SAD)?

Seasonal affective disorder (SAD) is a mood disorder with depressive symptoms that occurs at specific times of year and fully resolves at other times of year. Most SAD occurs in the fall and winter. The cause of SAD is not fully understood, but theories implicate a shift in the circadian rhythm and alterations in serotonin in the brain as potential triggers. If you struggle with SAD, know that you are not alone. SAD affects 0.5% to 2.4% of the population at some point during their lifetime. Additionally, ten to 20% of people struggling with major depression will have a seasonal pattern consistent with SAD. 

What are the risk factors for SAD?

Evidence for risk factors is limited, but some data suggests that family history, being female, younger adulthood, and living at a more northern latitude may increase your risk.

What are the symptoms of SAD?

SAD is a subtype of major depressive disorder. Symptoms include fatigue, loss of interest or pleasure in activities, mood swings, sadness, hopelessness, and social withdrawal among others. Recent studies suggest that SAD may have additional symptoms, including excessive sleepiness, increased appetite especially carbohydrate craving, and weight gain.

How can SAD be treated?

I recommend starting with a proper diagnosis. Before starting treatment, I recommend talking with Relish Health or your trusted healthcare provider about your symptoms. Ruling out underlying physical conditions such as anemia, vitamin deficiencies, hormone imbalances or other medical conditions is important for addressing the root cause of your mood. 

Natural ways to improve SAD include:

Light box for seasonal affective disorder

1. Light Therapy, also called phototherapy, is a well-documented way to improve SAD. The therapy involves sitting a few feet from a special “light box” that exposures you to bright light within the first hour of waking each day. The recommended intensity of light is 2,500-10,000 lux. The time in front of the lamp will depend on the manufacture’s specification and your response to the light. Light boxes are about 20 times brighter than ordinary indoor light. They filter out the potentially damaging UV light, making them a safe treatment for most people. However, people with certain eye diseases or people taking certain medications that increase sensitivity to sunlight may need to use alternative treatments or use light therapy under medical supervision. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood. Light therapy is one of the first line treatments for fall-onset SAD. It generally starts working in a few days to a few weeks. 

2. Psychotherapy, also called talk therapy or cognitive behavior therapy, is another option to treat SAD. A trained metal health professional can help you identify and change negative thoughts and behaviors that may be making you feel worse. Optimizing stress management and learning healthy ways to cope with SAD can do wonders for your mood and long-term mental health. 

3. Optimize vitamin D. Because many people with SAD often have vitamin D deficiency, nutritional supplements of vitamin D may help improve their symptoms. However, studies testing whether vitamin D is effective in SAD treatment have produced mixed findings, with some results indicating that it is as effective as light therapy but others detecting no effect.

4. Eat an anti-inflammatory diet. A nourished brain is a resilient brain. We need to consume several vitamins, minerals, fats, and antioxidants to feel our best, and the only way to authentically do that is with real food. Eat a balance of vegetables, well-sourced fish and poultry, starchy tubers (potatoes, sweet potatoes), fermented foods (sauerkraut, yogurt), nuts, seeds, fruits, and plenty of healthy fats such as olive oil, avocado, coconut oil, and fatty fish like salmon or sardines. If you think you are suffering from SAD, then avoid sugar, refined carbs (i.e., bread, crackers, pasta, cookies), and inflammatory oils, such as canola oil and see if this makes any difference in your mood. Research in the field of nutritional psychiatry shows that eating fish at least once or twice a week can decrease your risk of depression and avoiding ultra processed foods(UPFs) (ie. packaged snacks and frozen meals) and artificial sweeteners is important. People eating nine or more servings per day of UPFs had a 50% higher risk of developing depression than those consuming four or fewer servings per day (that bag of chips is likely multiple servings).

5. Keep moving. Commit to doing something quick, free, easy, convenient, and pleasant for a least a few minutes most days of the week. Exercise is like medicine. Even small amounts can deliver antidepressant benefits. I assure you doing something—no matter how small—is so much better than nothing. A new study published in 2023 found that weekly hot yoga reduced depressive symptoms by at least 50 percent. Approximately 44 percent of depressed participants of the study doing yoga weekly after 8 weeks were considered to be in remission from their depression.

6. Medicate or supplement wisely. Because SAD, like other types of depression, is associated with disturbances in serotonin activity, antidepressant medications or targeted supplements have their place in treatment regimens. I always recommend starting with good nourishment and self-care but talk to your healthcare provider or Relish Health if additional support is needed.  

Learn more:

LIFESTYLE TIPS TO EASE YOUR ANXIETY
USE YOUR FORK TO IMPROVE YOUR FEELINGS
GOOD MOOD FOOD

References:

1. Galima SV, Vogel SR, Kowalski AW. Seasonal Affective Disorder: Common Questions and Answers. Am Fam Physician. 2020 Dec 1;102(11):668-672. PMID: 33252911.

2. Campbell PD, Miller AM, Woesner ME. Bright Light Therapy: Seasonal Affective Disorder and Beyond. Einstein J Biol Med. 2017;32:E13-E25.

3. MayoClinic.org. Seasonal affective disorder (SAD), Last accessed 11/25/2023.

4. The National Institute of Mental Health. Seasonal Affective Disorder. NIH Publication No. 20-MH-8138. Last accesses 11/25/2023.

5. Yang Y, Kim Y, Je Y. Fish consumption and risk of depression: Epidemiological evidence from prospective studies. Asia Pac Psychiatry. 2018 Dec;10(4):e12335. doi: 10.1111/appy.12335. Epub 2018 Sep 20. PMID: 30238628.

6. Li F, Liu X, Zhang D

   Fish consumption and risk of depression: a meta-analysis

   J Epidemiol Community Health 2016;70:299-304.

7. Samuthpongtorn C, Nguyen LH, Okereke OI, et al. Consumption of Ultraprocessed Food and Risk of Depression. JAMA Netw Open. 2023;6(9):e2334770. doi:10.1001/jamanetworkopen.2023.34770

8. Nyer MB, Hopkins LB, Nagaswami M, Norton R, Streeter CC, Hoeppner BB, Sorensen CEC, Uebelacker L, Koontz J, Foster S, Dording C, Giollabhui NM, Yeung A, Fisher LB, Cusin C, Jain FA, Pedrelli P, Ding GA, Mason AE, Cassano P, Mehta DH, Sauder C, Raison CL, Miller KK, Fava M, Mischoulon D. A Randomized Controlled Trial of Community-Delivered Heated Hatha Yoga for Moderate-to-Severe Depression. J Clin Psychiatry. 2023 Oct 23;84(6):22m14621. doi: 10.4088/JCP.22m14621. PMID: 37883245.

(This blog post is not sponsored by any manufacturer. However, at no expense to you, Relish Health may receive a commission on purchases made through an Amazon link.)

House-cured Salmon

Gravlax is a Northern European dish that refers to salmon cured with sugar, salt and dill. It is traditionally served as part of a smorgasbord with a mustard sauce. Because this salmon dish is simple to prepare it makes an elegant and impressive treat for guests, but also provides an easy way to add brain and heart healthy omega- 3 fats to everyday meals and snacks.  

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 House-cured Gravlax

Gravlax served on a GF cracker with vegan cream cheese and garnished with tart, sweet apple, mustard seed, fennel frond and green onion

Author: Erica Leazenby, MD
Yield: 3⁄4 pound 
Time: 15 minutes hands and 72 hours resting time

Ingredients: 

• 1 pound salmon fillet, boneless (Use the freshest and highest quality you can find. I like to use a center cut that is even thickness.)

• 1 cup sea salt


• 1 cup sugar


• 3-4 grinds of fresh pepper

• 2-3 sprigs of dill, stemmed, washed


• 4-5 basil leaves, washed and torn in pieces


• 1/4 red onion, sliced thin
 (or 1 small shallot)

• 1/2 lemon, sliced thin


 Directions:

1. Line a shallow dish with plastic wrap. Place the salmon skin side down on the plastic. 

2. In a bowl mix all remaining ingredients. 


3. Place mixture directly over the salmon, packing the ingredients down on to the salmon. 


4. Wrap the salmon tightly in plastic and refrigerate. This will take 3 days to complete. At the end of each day drain any liquid that has been extracted from the salmon. If necessary, add another cup of 1/4 cup of sugar and sea salt mixture to salmon. 


5. On the last day, rinse off the salmon. The color of flesh should have darkened and the texture of the meat should be more firm. 


6. Slice salmon thin on a bias leaving the skin behind.

Note: This salmon is excellent on toast paired with vegan cream cheese, red onion, mustard and capers or for a sweeter twist, pare with apples, vegan cream cheese and sweet mustard. It is also delicious scrambled with eggs or added to a salad for an omega-3 rich protein source. 

Mix the salt, sugar, herbs, lemon and onion well.

Salmon at 24 hours. Drain any liquid that accumulated in the dish.

Use the freshest, high quality salmon available to you.

Salmon at 48 hours. Drain any liquid that accumulated in the dish.

Pack the curing mixture on the flesh of the salmon.

Rinse the salmon after 72 hours.

Wrap the salmon to hold the curing mixture in place. Refrigerate.

Slice the gravlax thin and enjoy.

More Salmon Recipes:

SPICE RUBBED SALMON
PEACH AGRODOLCE SAUCE
ROASTED SALMON WITH LEMON WALNUT RELISH

Peach Agrodolce Sauce

Peach Agrodolce Sauce

One of my favorite restaurants in town serves a delicious sweet and tart cherry agrodolce sauce with salmon. There is something about pairing sweet fruit with a hint of vinegar, plump raisins and crunchy savory almonds that I can’t resist. Ever since tasting this dish I’ve been recreating it at home with whatever fruit is in season. My friends, this is the best version yet.

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Peach Agrodolce with Pan-seared Salmon

“Agrodolce” is a traditional sweet and sour sauce in Italian cuisine. It is easy to prepare yet makes a dramatic and elegant statement. The recipe captures the flavor of the fruit to make a savory accompaniment to a variety of dishes including fish like salmon or trout, poultry, pork or even roasted veggies like squash or cauliflower.

Author: Erica Leazenby, MD
Time: 20 minutes
Serves: 4

Ingredients:

• 2 Tablespoons extra virgin olive oil plus more for the salmon

• 1/4 cup shallot, diced small

• 1 bay leaf

• 1/4 cup golden raisins

• 2 large peaches, pealed diced into 1 cm cubes (or 1-10 oz bag of frozen peaches)

• 1/4 cup slivered almonds, toasted

• 1/2 cup no-sugar added, apple juice

• 2 Tablespoons apple cider vinegar

• Pinch salt and pepper

• Pinch red pepper flakes

• 4 5-ounce wild-caught salmon filet

Pan Seared Salmon

Peach Agrodolce Sauce

Directions:

For the salmon:

1. Preheat the oven to 350 degrees (or 325 if using convection heat).

2. Preheat a cast iron skillet or similar oven-safe pan to medium-high heat. If the pan is not well seasoned add 1 tablespoon of olive or avocado oil to the pan.

3. Season the salmon with salt, pepper and a thin coating of olive oil.

4. Place the salmon skin side up in the skillet. Sear the salmon for 3-4 minutes until the salmon flesh is golden brown and crips. Flip the salmon to skin side down. Place the skillet in the oven and finish baking the salmon until it flakes apart easily or is approximately 120 degrees. Cook the salmon for a total of approximately 10 minutes per inch thickness.

For the peach agrodolce:

1. Preheat a skillet to low-medium heat. Add 2 tablespoons of olive oil, the shallots and the bay leaf to the pan. Sautéed the shallots until they start to soften, about 3-5 minutes.

2. Add the remaining ingredients to the skillet. Simmer the ingredients until the peaches are soft and the pan sauce starts to slightly thicken, approximately 3-5 minutes.

3. Season to taste. Serve the sauce as a base for the salmon.

SEASONAL AGRODOLCE SAUCE (with apples, plums or cherries)

Lifestyle Support for Seasonal Affective Disorder

While the pandemic has many of us feeling stressed and isolated, many of us are also confronting the long gray days of winter which may also be taking a toll on our mood. If you struggle with a low mood every winter, these strategies may make this winter a bit brighter. 

What is Seasonal Affective Disorder (SAD)?

Seasonal affective disorder (SAD) is a mood disorder with depressive symptoms that occurs at specific times of year and fully resolves at other times of year. Most SAD occurs in the fall and winter. The cause of SAD is not fully understood, but theories implicate a shift in the circadian rhythm and alterations in serotonin in the brain as potential triggers. If you struggle with SAD, know that you are not alone. SAD affects 0.5% to 2.4% of the population at some point during their lifetime. Additionally, ten to 20% of people struggling with major depression will have a seasonal pattern consistent with SAD. 

What are the risk factors for SAD?

Evidence for risk factors is limited, but some data suggests that family history, being female, younger adulthood, and living at a more northern latitude may increase your risk.

What are the symptoms of SAD?

SAD is a subtype of major depressive disorder. Symptoms include fatigue, loss of interest or pleasure in activities, mood swings, sadness, hopelessness, and social withdrawal among others. Recent studies suggest that SAD may have additional symptoms, including excessive sleepiness, increased appetite especially carbohydrate craving, and weight gain.

How can SAD be treated?

I recommend starting with a proper diagnosis. Before starting treatment, I recommend talking with Relish Health or your trusted healthcare provider about your symptoms. Ruling out underlying physical conditions such as anemia, vitamin deficiencies, hormone imbalances or other medical conditions is important for addressing the root cause of your mood. 

Natural ways to improve SAD include:

Light box for seasonal affective disorder

1. Light Therapy, also called phototherapy, is a well-documented way to improve SAD. The therapy involves sitting a few feet from a special “light box” that exposures you to bright light within the first hour of waking each day. The recommended intensity of light is 2,500-10,000 lux. The time in front of the lamp will depend on the manufacture’s specification and your response to the light. Light boxes are about 20 times brighter than ordinary indoor light. They filter out the potentially damaging UV light, making them a safe treatment for most people. However, people with certain eye diseases or people taking certain medications that increase sensitivity to sunlight may need to use alternative treatments or use light therapy under medical supervision. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood. Light therapy is one of the first line treatments for fall-onset SAD. It generally starts working in a few days to a few weeks. 

2. Psychotherapy, also called talk therapy or cognitive behavior therapy, is another option to treat SAD. A trained metal health professional can help you identify and change negative thoughts and behaviors that may be making you feel worse. Optimizing stress management and learning healthy ways to cope with SAD can do wonders for your mood and long-term mental health. 

3. Optimize vitamin D. Because many people with SAD often have vitamin D deficiency, nutritional supplements of vitamin D may help improve their symptoms. However, studies testing whether vitamin D is effective in SAD treatment have produced mixed findings, with some results indicating that it is as effective as light therapy but others detecting no effect.

4. Eat an anti-inflammatory diet. A nourished brain is a resilient brain. We need to consume several vitamins, minerals, fats, and antioxidants to feel our best, and the only way to authentically do that is with real food. Eat a balance of vegetables, well-sourced fish and poultry, starchy tubers (potatoes, sweet potatoes), fermented foods (sauerkraut, yogurt), nuts, seeds, fruits, and plenty of healthy fats such as olive oil, avocado, coconut oil, and fatty fish like salmon or sardines. If you think you are suffering from SAD, then avoid sugar, refined carbs (i.e., bread, crackers, pasta, cookies), and inflammatory oils, such as canola oil and see if this makes any difference in your mood.

5. Keep moving. Commit to doing something quick, free, easy, convenient, and pleasant for a least a few minutes most days of the week. Exercise is like medicine. Even small amounts can deliver antidepressant benefits. I assure you doing something—no matter how small—is so much better than nothing.

6. Medicate or supplement wisely. Because SAD, like other types of depression, is associated with disturbances in serotonin activity, antidepressant medications or targeted supplements have their place in treatment regimens. I always recommend starting with good nourishment and self-care but talk to your healthcare provider or Relish Health if additional support is needed.  

Learn more:

LIFESTYLE TIPS TO EASE YOUR ANXIETY
USE YOUR FORK TO IMPROVE YOUR FEELINGS
GOOD MOOD FOOD

References:

1. Galima SV, Vogel SR, Kowalski AW. Seasonal Affective Disorder: Common Questions and Answers. Am Fam Physician. 2020 Dec 1;102(11):668-672. PMID: 33252911.

2. Campbell PD, Miller AM, Woesner ME. Bright Light Therapy: Seasonal Affective Disorder and Beyond. Einstein J Biol Med. 2017;32:E13-E25.

3. MayoClinic.org. Seasonal affective disorder (SAD), Last accessed 2/10/2021.

4. The National Institute of Mental Health. Seasonal Affective Disorder. NIH Publication No. 20-MH-8138. Last accesses 2/10/21.

(This blog post is not sponsored by any manufacturer. However, at no expense to you, Relish Health may receive a commission on purchases made through an Amazon link.)

Good Mood Food

Do you dread people asking you “how are you today?” Do you say “fine” but secretly you are groggy or grumpy, or maybe just feeling down or in a bad mood? Anxiety and depression symptoms are common in American adults and can affect relationships, work, and overall health. While there are common pharmaceutical and counseling solutions which are appropriate, there is an additional area that you can easily control which also is a very powerful tool affecting your mood. Let’s look at food and its impact on your brain and your mood.

Our brains are composed of some of the hungriest cells in our body. They need consistent fuel and have specific nutrient needs. Study after study  has demonstrated that eating a nutrient-dense diet that is low in sugar (like a Mediterranean style diet) can prevent and even be used to help treat depression. A diet that is rich in “good mood foods” that include B vitamins, good fats and important minerals helps boost our brain’s ability to utilize serotonin and other feel-good brain chemicals.

Here are a few key nutrients that can help lift your mood, and where to find them in foods:

Omega-3 fatty acids

Omega-3 fatty acids are essential building blocks of our brains. In fact, our brains are comprised of nearly 60% fat! EPA and DHA fatty acids found in cold water fish are the fats that help protect our brain and lower inflammation. Good sources of omega-3 fats include salmon, sardines and anchovies. (Check out these salmon and sardine recipes for inspiration.)

B Vitamins

Your brain needs B vitamins to initiate many essential chemical reactions which help prevent depression and heighten the effects of antidepressants. In particular, B12, B6 and folate are necessary for nerve cell functioning. B12 is a vitamin that predicts how fast our brain shrinks as we age. One key approach to slowing this process is to maximize our absorption of vitamin B12 by keeping our stomach and gut healthy and eating foods that concentrate B12. Sources of many B vitamins include leafy greens, whole grains, nuts and seeds and lean meat. Vitamin B12 is only found in animal products. While clams, mussels and oysters provide an especially high concentration, you can also gain benefit by eating small servings of high quality pastured eggs and meats.

Fiber and probiotics

It’s been well-established that serotonin is a powerful chemical in our brain that influences our mood. Studies suggest that 60%-90% of serotonin is in our gastrointestinal system (our gut) which makes it directly affected by our microbiome (the colony of bacteria that lives in our gut.) So, a good mood requires keeping our gut be happy and healthy. Also, the microbiome helps regulate our immunity, helps us absorb our nutrients and even creates chemicals that communicate with our brain. Fiber feeds these beneficial bacteria that are so crucial to our guts’ proper function. Probiotic foods like kefir, sauerkraut and kimchi help create and balance a proper microbiome.

Vitamin D

A lack of vitamin D is associated with low mood, but also sub-optimal immunity. The best source of natural vitamin D is sunlight absorbed through the skin. However, if you have limited exposure to light, then taking a supplement may be helpful and is commonly necessary in the Midwest. Unfortunately, natural food sources of vitamin D are limited, and include sardines and cod liver oil. Those are probably not your first choices for dinner this week. Talk to your physician or Relish Health to gain a personal assessment of your level of vitamin D to customize a solution for you. 

Roasted Salmon with Lemon Walnut Relish

Touted for its rich Omega-3 fatty acid content, salmon is an easy and frequently fast meal to bring to the table. Look for wild-caught salmon when possible for even higher omega-3 content. Adding seasonal veggies, nuts and lemon makes this recipe a deeply nourishing and tasty meal.

Roasted Salmon with Lemon Walnut Relish

Author: Erica Leazenby, MD, Adapted from Everyday Food: Great Food Fast
Serves: 4
Time: 25 minutes

Ingredients:

4 4-6 oz pieces of wild-caught salmon
¼ cup walnuts
¼ cup raisins
1 lemon, peel and juice
Hot water
3 Tablespoons olive oil
Salt and pepper
Parsley for garnish (optional)

Suggested accompaniments:

• Roasted veggies like asparagus and carrots

• Bed of spinach

• Brown rice

Directions:

1. Preheat oven to 350 degrees. Place the walnuts on a sheet pan and toast for 4-6 minutes or until the nuts are lightly toasted and fragrant. After removing the nuts from the oven place them on a clean dish towel and gently rub the nuts together to remove the skins. Remove the nuts from the towel carefully to leave the skins behind. Set aside.

2. While the nuts are toasting, peel the lemon using a vegetable peeler. Slice the peel into thin strips and place them in a small heat-proof bowl with the raisins. Pour enough hot water over the mixture to just cover the ingredients (usually ½ cup or less) and set aside. 

3. Preheat a cast iron skillet or other oven-proof pan to medium high heat. Season the salmon with salt, pepper and a thin layer of olive or avocado oil. Once the skillet is hot (a drop of water will sizzle on contact), place the salmon skin side up on the skillet. Let the fish sear for approximately 3 minutes undisturbed. Flip the salmon and place the skillet in the oven. Bake the salmon until the center is still pink yet the flesh flakes apart. This will take about 10 minutes of total cooking time per inch thickness of fish (1-inch-thick = 10 minutes total sear and bake time, 1.5-inch-thick = 15 minutes, etc.)

4. While the salmon is baking, drain the lemon and raisin mixture. To the drained mixture add the juice of the lemon, olive oil, salt, pepper and walnuts. Adjust seasoning to taste. 

5. To serve, top the salmon with a generous spoonful of the relish and a sprinkle of parsley. Enjoy. 

For a twist on this recipe, try Pomegranate Walnut Relish.

Use your Fork to Improve your Feelings

Our brain is both our greatest asset and the home to the hungriest cells in our body. Remarkably, this 2-pound organ has energy needs similar to our body’s muscles. The complex electrical connections that occur in our brain are responsible for not only our heart beat and sensations, but also our memories and mood. The nourishment we consume at each meal provides the energy and building blocks that create the connections that constitute our brain. No matter your current state of mental health, your genetics, background or situation, the core of your personal wellness is your food.

While we may think about how to feed our muscles to maintain strength or build mass, we don’t often give much thought to what our brain may need. Below are a few guidelines that may help you nourish this underappreciate organ.

1. Your brain needs a steady source of energy. The standard American diet is known for a high sugar content. Sometimes the source of sugar is obvious like a glass of soda, but sometimes the source is less obvious like pasta or bagels. These refined foods cause your blood sugar to increase quickly. Your body responds by rapidly releasing insulin. The insulin lowers the blood sugar, but can also trigger your blood sugar crash. This process, called reactive hypoglycemia, is responsible for carb and sugar cravings which lead to anxiety, headaches, irritability, and ultimately depression. A case of the “hangries.” Cravings are your brain’s way of reminding you it needs steady fuel to function.

High blood sugar causes also inflammation, which is one of them most significant risk factors for depression. Balancing blood sugar is an effective treatment for depression and anxiety.

2. Your brain needs nutrients. Eat real food. Processed food is made from ingredients that have been stripped of their nutrients. Filling up on package lunchables or low-quality granola bars means we are missing out on many nutrients. Refined flours and sugars lack the vitamins and minerals that are contained in their whole forms. Our brain needs basic building blocks like Omega-3 fatty acids, B vitamins and key minerals like magnesium and zinc to perform its basic function. Your mood is the first casually when there are insufficient levels of these nutrients. Your mental health suffers even before your physical health begins to deteriorate. A nourished brain is a resilient brain.

3. You have a second brain and it needs nourishment too. Our gut is home to trillions of bacteria. These bacteria help us absorb our nutrients, make some of our vitamins and directly communicate with our own cells to impact our immune system and mental health. Our intestinal wall is one of our borders with the outside world. The food we eat directly affects this community of organisms that have a direct connection to our brain (ever felt butterflies in your stomach or had a “gut feeling”?). A diet rich in fruits, vegetables and fiber favors the growth of bacteria that are beneficial to our overall health, while a low-fiber, high-fat diet favors the growth of less helpful species. Eating a diet rich in produce helps ensure that you get adequate nutrients and maintain this delicate and important bacterial community. Just as emotions can sent messages to your gut, food can send messages to your brain.

Delicious Treatment For Your Mood

Good Mood Food