With a combination of cold, dark winter mornings, failing New Year’s resolutions, a general drop in motivation and payday nowhere in sight, you could be forgiven for not wanting to get out of bed at all.
Known fondly as Blue Monday, January 18th is set to be the most depressing day of the year. This year, don’t let the January blues get the better of you with our roundup of top tips from leading health and fitness experts:
“According to research, one of the symptoms of an Omega 3 deficiency is depression” says Naturopathic Nutritionist, Amy Morris. “This is not surprising as Omega 3 fatty acids play a key role in brain function. It is important to know that Omega 3 fatty acids are termed ‘essential’ fatty acids simply because the body cannot make them by itself. So unless your diet is rich in oily fish that are low in toxins (like mackerel), I would recommend taking a good quality and pure fish oil supplement like UnoCardio 1000. Recently named the highest quality fish oil supplement on the market a daily dose of UnoCardio 1000 could help to ward of the winter blues and leave you feeling more positive”.
“Vitamin C is also great if you suffer from low moods” says Nutritional Therapist, Jacqueline Newson. “Usually the go-to supplement for immune support, Vitamin C can also be an invaluable nutrient to boost mood. This is because Vitamin C is found in high concentrations in the brain and is an essential co-factor for the synthesis of norepinephron and dopamine; the neurotransmitters that play an important role in the regulation of mood. According to research, the administration of 500mg of Vitamin C twice a day to hospital patients, significantly improved their mood. Unfortunately, not all forms of vitamin C get past the tightly regulated absorption controls in the body resulting in poor bioavailability. If you really want to boost your mood, what’s needed is a form of Vitamin C that is effectively absorbed. Altrient C is ideal because of its unique liposomal delivery method that encapsulates the vitamin C in a microscopic phospholipid bubble protecting it from digestive juices and transporting it directly to the cells that need it, guaranteeing almost 100% absorbency.”
“Seasonal Affective Disorder (SAD), often described as the ‘winter blues’, is a type of winter depression” comments Nutritional Therapist, Natalie Lamb. “Our ‘happy hormone’ serotonin is largely produced in the gut from the amino acid tryptophan, so it’s important to keep the gut nice and healthy to help promote positive moods. Tryptophan is found in high-protein foods like meat and poultry, whilst Vitamin D and regular outdoor exercise are also said to help boost serotonin production. A multi-strain probiotic supplement such as Bio-Kult, could also help as it has been shown to support gut function, increase Vitamin D levels and to improve mood.”
“In addition to supplementation, the foods you eat greatly affect your body’s metabolism, concentration, mood and hormones” says Nutritionist Emma Rose. “Your brain is linked to your gut and therefore, nourishing your gut health is essential in promoting a positive and happy mood. You can use diet to ensure a balanced mood, avoiding highs and lows by consuming adequate amounts of complex carbs, essential fats, amino acids and vitamins and minerals. For example, bananas- contain dopamine, a neurotransmitter that helps control the brain’s reward and pleasure centres. Dark chocolate increases the production of a neurotransmitter called anandamide, which temporarily blocks feelings of depression and pain and contains less sugar and fat than milk chocolate. If you’re short on time, but want to work on your nutrition, a diet delivery service like Fresh Fitness Food could really help. The daily meals include a vital mix of food types which can help to promote a healthy mind, helping you to be the best version of yourself.”
“Aside from food, exercise can help lift mood in a number of ways” says Physiologist Luke Copeland. “Exercise causes neurotransmitters, and endorphins to be released in the brain that make us feel good. It can also reduce immune system chemicals such as cytokines that cause symptoms of depression. At Speedflex HIIT training centre, we run low impact group-based personal training sessions and exercising in a group gives the opportunity for social interaction which has been shown to boost your mood.”