There's no doubt about it: We are smack-dab in the middle of winter. As beautiful and fun as these colder months can be, they can also bring challenges to our physical and mental health. Some can be mild, like dry skin or holding a few extra pounds, and others can be more serious, like seasonal depression.

We won't try to solve all of these chill-induced challenges, but there are a few easy tweaks that can help increase your energy and help calm your mind. Here are five simple things you can do to ward off the worst of winter.

1. Get seasonal. Nature is pretty exceptional at providing what we need, when we need it. So, try to align your diet more towards what the season offers us. Buy and prepare foods that are plentiful in the post-harvest months like root vegetables (carrots, sweet potatoes, turnips), squash, and Brussels sprouts. And legumes like lentils and beans—deliver folate and vitamin B6 that help keep your dopamine levels stable. Searching for more energy? Then slant towards dark green, leafy vegetables like chard, collards, spinach, and kale. They contain the brain-invigorating vitamins and nutrients you need to get you through to spring.
   
   Most residents of the original blue zones have incorporated certain nutritious foods into their daily or weekly meals—foods that often are not even found on the shelves of convenience stores or on the menus of fast-food restaurants across the country. They have inherited time-honored recipes or developed recipes on their own to make healthful foods taste good. View a list of the top fifty foods favored by blue zones centenarians.

2. Go fishing. Eating salmon is a delicious way to get the healthy omega-3 healthy fats that can improve your brain's functioning and soothe inflammation in your body. Try tuna, too. Like salmon, tuna is rich in healthy fats and protein, and the vitamin D that can help you ward off the winter blues.

3. Slim the sugar. This doesn't have to be dramatic. Like many, you may have overdone the sweet stuff at the holidays, and there surely are remnants still hiding in your cabinets. So go through the cupboards and throw away or donate the leftover chocolate, cookies, and candy. Then, make an effort to limit the sugar-heavy items you bring home from the store. Think of it as a belated holiday gift to yourself: Letting go of all (or most of) your go-to sweet temptations.

4. Dos avocados. These magic green ovals are rich in monounsaturated fats, containing high amounts of omega-3 fatty acids that help decrease inflammation in the body, as well as anxiety and stress in the brain. Avocados also contain B-vitamins like thiamin and niacin, which benefit your nervous system. Start small by adding two avocados per week to your diet, por favor.

5. Try turmeric. This potent yellow-orange root has been used to improve body and brain function for thousands of years. Benefits reported are many, like reducing inflammation, improving memory, and lowering the risk of heart disease. In fact, one study found that turmeric was as effective as prescription antidepressants in treating depression. Slip it into your smoothie or pop a couple of supplement capsules, and before long, the worst days of winter will be behind you. 

Making small changes to your diet and lifestyle can yield dramatic changes in your health and wellbeing. You may be excited to get started; however, we recommend consulting with your doctor before making any significant changes to your diet.