How I found my way out of the winter blues

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Each edition highlights a topic that was on my mind that week – from the science behind our emotions to the little one habits Which really makes life feel lighter. You’ll also get practical tips and tricks for living a happier and healthier life from the experts I’ve interviewed.

This year has thrown a lot at us all, and so have its previous editions. NewsletterI have discussed ways to change mood And in order of mentality reshape situationsDevelop resilience, and make life feel more manageable. We especially need those tips and tricks this time of year, because the things that make us feel sad aren’t just situational. Our mood can also be affected from inside the body.

DownheartedOr seasonal affective disorderAffects millions of people, to such an extent that the NHS fully acknowledges the existence of “winter blues”. I used to experience SAD symptoms to a very distressing degree until I began researching the condition and attempting to address it. root cause With expert advice.

We don’t yet have a definitive answer on the direct causes of SAD, but researchers agree that it’s probably caused by a combination of decreased sunlight exposure – and therefore vitamin D – overactivity and subsequent overactivity. burn out Of the festive season, and of the poor gut health: A perfect storm of malaise.

Once I started researching SAD, many things started to make sense. Gut Health Scientists, professors, and nutritionists have told me many times that the gut is second BrainAnd this led me to look into Relationship between mood and diet,

Of course, at this time of year, we might be celebrating more, enjoying chocolate, mince pies and wine – and that’s great. However, we must also eat to stabilize the production of happy hormones, and this starts in the gut. I am talking about addition here, not restriction.

Gut health expert Dr Azadeh Owaisi explains: “Mood and anxiety are directly related to hormonal and chemical changes inside the body, and consumption prebiotics It has been shown to increase serotonin (happy hormone) levels, reduce inflammatory cytokine markers (CRP) inside the body, as well as alter the microbiome flora in the gut. This results in a reduction in catecholamine production (fight-or-flight hormone), which reduces the fear response and therefore anxiety.

The first way I ensured I wouldn’t experience SAD was to eat foods rich in prebiotic fiber and probiotics. At least that’s what it meant 30 plants a weekFoods like legumes, and quality supplements are where deficiencies may occur. For example, you may not be able to get all the vitamin D you need from your diet, so it’s a good idea to take a supplement during the winter.

When it comes to SAD the most common problem is the absence of sun. This means much less vitamin D synthesis, less time spent outside and potentially affecting Sleep Sample. It can also mess with hormones and mood, so in the winter, a sleep schedule and sleep rituals can help improve your mood.

I do the same thing every night – sunset simulator, breath-work and yoga nidraFrankincense oil, supplements, and an eye mask. Then my goal is to wake up at the same time every day and see sunlight as early as possible.

If that’s not possible, or if it’s dark, cloudy and raining, I use a sad lampSome people are skeptical of these lamps, but I have found mine to be effective, This is a Lumi task, and it’s the first thing I do when I get ready for the day or do my emails,

Taking certain herbs and compounds to support mood, brain function, gut health and cellular health may also help. I don’t know for sure, because I combine these with a good diet, sleep routine, regular exercise to boost endorphins, and time in the sauna to reduce inflammation. I haven’t tested them separately without these other useful habits, but so far, so good.

We can all only do our best, but at this time of year, if you’re feeling depressed, perhaps consider your habits, your routine, and what’s happening inside, as well as the external stressors and circumstances that may be affecting you. If you’re going to drink a lot of alcohol, maybe eat more plants and see Hangover-Specific Supplements To replenish essential minerals and nutrients and balance your gut.

If you’re working from home and not moving around much, try to walk outside a little more, even if it’s just around the block once a day. Try a regular bedtime, or at least a consistent wake-up time, and turn on the SAD lamp when you wake up. some of my recommendations mood enhancing supplements May also help prevent SAD. Obviously, you don’t have to do all of these things – these are just suggestions – but if you do at least one thing to improve your mood, it might give you a little relief and help ease the effects of the winter blues.

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