Keeping up your Spirits

This time of year can be tough with the shorter and darker days affecting how we feel, but there is plenty of good news too. We have survived ‘Blue Monday’, the January day that some think is the most depressing day of the year, and the days are beginning to get longer and lighter and there are plenty of supportive groups and therapies for a little helping hand.

It does seem that people aren’t as perky during the winter months and there are a few theories about this: • By using artificial light rather than natural light to regulate our body clock we are left feeling lethargic and also possibly low in our happy chemical, serotonin. • Lower levels of  serotonin over the winter can cause overeating, especially of comfort foods, to give immediate energy and make us feel cheery. However, these cravings are commonly for sugary foods which can make us feel even worse than before. • Covering ourselves in sun–protective creams. Even during the winter there are foundations that block UV rays and disrupt the natural production of vitamin D in the skin.

On a more positive note, this is what you can do to keep yourself in good spirits: Diet: • Take a comprehensive multivitamin high in B vitamins or a B complex. Combine either of these with extra vitamin C. Vitamin C, B vitamins like B6, folic acid and pantothenic acid and the minerals magnesium and zinc all help support normal psychological function and so help our mood. • Take a vitamin D supplement of at least 400iu during the winter to support levels of vitamin D. • Eating foods rich in tryptophan such as chicken and banana help support healthy levels of the happy hormone serotonin and can help reduce overeating. • Follow a low GL diet such as ‘burn fat fast’ to help with weight and energy levels.

Lifestyle: Therapies There are many different approaches to creating a positive mood : • CBT (Cognitive Behavioural Therapy) is a very relaxed way to form a positive mind by changing the way you process thoughts. This is one to one counselling that has a unique way of dealing with your problems by making you think about situations in a more proactive and positive way rather than trying to work out how the problem manifested itself.  • Mindfulness Meditation is meditation for a person with a busy mind and fits in nicely with a busy life. You can go to group meditation classes that are modern and easy to follow. The idea of this method is to be present ‘within the moment’ and not to dwell on past or future concerns. This can also help with maintaining a healthy diet by encouraging mindful eating to prevent overeating.