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Keep the winter blues away


www.freedigitalphotos.netWith the Christmas decorations back in the loft, the turkey eaten and credit cards maxed, January can seem bleak but it doesn’t have to be that way.

By looking after yourself in the coming chilly weeks, you can be as happy in winter as you are on those balmy summer evenings in August. Really.

Exercise
Serotonin, known as the ‘happy hormone’, is a chemical produced by the brain and is mainly responsible for maintaining a balanced mood. If you are deficient in this it can lead to anxiety, low mood or even depression.

If this sounds familiar one of the easiest ways to boost those feel good hormones is to exercise. Make sure you go for an activity you really like because if you feel as if you are forcing yourself it may not have the same beneficial effects. Whether it is running with a friend, taking a boxing class at the gym or getting out on your bike, once you have found a sport you love you’ll soon start to look forward to doing it and will reap many benefits.

Good Food
We’re not saying change everything you eating but simple swaps can make a big difference on your mood and shape. Cutting down on alcohol and sugar can really help to balance your mood because they both increase a neurotransmitter called dopamine. Dopamine makes us feel great for a while but it doesn’t last long and once levels fall we can feel lower than ever.

The brain is made up to nearly 20% Omega-3s, however, we don’t produce this amazing brain food so they have to take it from other sources. Try eating oily fish at least twice a week, snacking on chia seeds and taking a fatty acid supplement as these are and can help fight mood swings and make you happier.

Don’t forget about proteins as they are responsible for keeping our mind and mood balanced. Nuts, seeds, meat, fish, bean and lentils, whey protein and eggs are all great choices and taste good too.

Even with these changes you may find you suffer with an imbalance of gut flora. Try taking a good-quality probiotic supplement to restore the intestinal flora and include fermented foods in your diet including kefir, pickles, sauerkraut and miso.

Sunshine
The lack of sunlight and shorter days, means many people are affected by SAD which causes feelings of depression and a general low mood. These symptoms can be accompanied by reduced energy levels, the need to sleep more, increased appetite and poor concentration.

Try to get outside each day, even for a 20-minute walk as this will help blow the cobwebs away.

Taking a Vitamin D supplement can make a big difference if you’re feeling tired, irritated and struggle to get up every morning. Magnesium is an excellent mineral to take as it not only plays a major role in the development of serotonin, it can also increase energy levels and helps us to feel better about ourselves.

A special light lamp alarm clock can also help as it works by gradually getting brighter like a natural sunrise so you wake you up slowly before your alarm goes off.

Be sociable
When it is cold outside it is tempting to simply put on your PJs and stay under the duvet for the day, don’t. Whether you make plans to see a friend, go to the movies or head out for a bite to eat with the family, getting out of the house and doing something fun will make you feel better.

Make plans
This is he perfect time to make plans for the year ahead. You might want to look at taking a course, having a change it career or simply visiting a new country. Whatever it is, researching a project and putting dates in your diary can really give you something to look forward to and feel enthusiast about.

Happy January, there’s a lot to be excited about.

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