Whether its the cold, dark nights drawing in that affects your mood each winter or the overwhelming feeling of Christmas and everything that comes with it. Many people struggle with this time of year. So, I thought I would put together a list of some of the most effective nutrients you can add to your daily routine to help combat those winter blues!
As the winter season approaches, many people experience a decline in mood and energy levels, commonly known as the winter blues or seasonal affective disorder (SAD). While there are various factors contributing to this phenomenon, one effective way to combat it is by incorporating certain vitamins into your diet. These vitamins play a crucial role in boosting mood and overall well-being, helping you stay positive and energised throughout the colder months.
1. Vitamin D
Often referred to as the "sunshine vitamin," vitamin D is essential for maintaining optimal mental health. During winter, when sunlight exposure is limited, our bodies produce less vitamin D. This deficiency has been linked to symptoms of depression and low mood. To counteract this, consider taking vitamin D supplements or consuming foods rich in this vitamin, such as fatty fish (salmon, mackerel), fortified dairy products, and egg yolks. Both Illuminate & Hydrate and Clear & Calm also contain 500% of your recommended amount of vitamin D3.
2. B Vitamins
B vitamins, particularly B6, B9 (folate), and B12, are vital for brain function and mood regulation. They help in the production of neurotransmitters like serotonin, dopamine, and norepinephrine, which are responsible for maintaining a positive mood. Incorporate foods like leafy greens, legumes, whole grains, and lean meats into your diet to ensure an adequate intake of B vitamins. Considering also adding a B-complex supplement to your daily routine to bridge any nutritional deficiencies.
3. Omega-3 Fatty Acids
Omega-3 fatty acids, specifically EPA and DHA, are known for their anti-inflammatory properties and their positive impact on brain health. Studies have shown that omega-3s can reduce symptoms of depression and improve overall mood. Fatty fish like salmon, sardines, and trout are excellent sources of omega-3s. If you're not a fan of fish, consider taking fish oil supplements or incorporating flaxseeds, chia seeds, and walnuts into your diet.
4. Vitamin C
While vitamin C is commonly associated with immune health, it also plays a role in mood regulation. It helps reduce stress hormones and supports the production of neurotransmitters like serotonin. Citrus fruits, strawberries, bell peppers, and leafy greens are excellent sources of vitamin C. Including these foods in your daily meals can help boost your mood and overall well-being. As we all know vitamin C has amazing skin benefits too such as boosting our natural collagen production and brightening the skin. Both Illuminate & Hydrate and Rejuvenate & Firm contain 100% of your recommended amount of Vitamin C.
Magnesium is a mineral that plays a crucial role in brain function and mood regulation. It helps relax the nervous system and promotes a sense of calmness. Low magnesium levels have been linked to symptoms of anxiety and depression. Incorporate magnesium-rich foods like dark chocolate, nuts, seeds, legumes, and leafy greens into your diet. Magnesium is also very effective when used transdermally via bath salts or a magnesium body spray. I love to use a magnesium spray before bed for a great nights sleep.
Try adding these foods and supplements into your daily diet/routine and let me know which help you combat the winter blues and boost your mood during the colder months.
Other key things to remember are to maintain a balanced diet, get regular exercise, and seek professional help if needed. Its a very busy time of the year so please take care of your mental well-being throughout the winter season. If you experience severe symptoms of depression or SAD, it's essential to seek guidance from a healthcare professional.