It's been tough, Covid 19, winter, dark, damp and grey. Short days and long dark nights. Global uncertainty all brings its own set of depressors.
A healthy lifestyle is an important aid n terms of maintaining mood, nutrition and fighting off the winter blues.
The key of course is variety and there are many mood-enhancing foods,packed full of essential vitamins, nutrients and minerals known for regulating and improving your state of mind and reducing stress and anxiety.
And now, according to a famous beauty brand, queue hair flip, is the science bit! We need to get this impressive list into our diet;
Omega-3, Vitamin B, Vitamin C, Vitamin D, Probiotics, Amino Acids, Tryptophan and several other trace elements. The key is variety and colour!
They’re easy to add to you diet, they taste great and look good too.
Oily fish
Salmon and Tuna are great, rich in essential Omega-3, oily fish can help reduce inflammation, blood pressure and combat anxiety and depression.
Oily fish is also a great source of Vitamin B12 and Vitamin D, both of which are used to treat depression.
Try these; Salmon, Tuna, Sardines, Anchovies and Mackerel
Glorious Greens
Kale, spinach, chard, and many other leafy greens are great because they are packed with nutrients. Adding a regular dose of leafy greens to your diet can also help your mood, for the brave you could try a kale smoothie! Avocados on the other hand are amazing, full of vitamins C and E, fibre they taste great and are a real mood enhancer.
Sweet Peppers
Peppers are loaded with Vitamin C, an antioxidant that’s been shown to help boost brain function and vitamin C can actually fight off depression and anxiety.
Fermented Foods
Sounds bad tastes great! Your mood and your gut bacteria are interlinked and scientists are increasingly looking at those correlations and bespoke diets at the DNA level!! So be adventurous and try any of this exciting lot; Yogurt, Buttermilk, Sauerkraut, Kimchi, Miso, Tempeh, Pickles, Kefir, Kombucha,
Nuts and seeds
A great source of protein, fiber, and healthy fats, nuts and seeds are also mood-boosting foods. Tryptophan, turkey is full of it. But nuts and seeds have it in abundance as well. Tryptophan is an amino acid that produces serotonin which lifts your mood. Why not try some of these and have a pocketful of happiness to nibble on. Almonds, Sunflower seeds, Pumpkin seeds, Cashews, Walnuts, Sesame seeds, Peanuts, Chia seeds.
Chocolate
Yes we are really saying it Chocolate!!!! Chocolate contains many compounds that can boost your mood. Sugar certainly helps to charge your brain, but chocolate also releases chemicals in your brain that make you feel good. Chocolate’s highly pleasurable taste, smell, and texture have been proven to have an impact on mood as well. For a healthier option, try more dark chocolate. Cuts down on the sugar and dairy.
Variety is the key, flavours, textures and colours, go on get creative and be ready to tackle whatever's next!
