Depression

Taking care of your mind matters: top nutrition and wellbeing advice for better emotional health

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Two strawberries and a banana placed to make a smiley face

There’s much coverage in the Press and on social media about the importance of talking openly about mental health, and rightly so: there should be no stigma around the topic. Interestingly, getting your diet right can also be an important contributor to good emotional health.

So how can we help ourselves and look after our mental wellbeing through nutrition? 

This Time to Talk Day, Clinical Nutritionist Suzie Sawyer shares her top nutrition and wellbeing tips for a happier mind.

Ditch the sugar

There is an important link between the gut and brain health. Eating foods, namely sugar, with no nutritional value and which deplete nutrients, should be avoided.  Most importantly, sugar can be something that many people are addicted to.  Like any addictive substance, it has side effects, one of them being low mood.

A pile of sugar with the words 'no sugar' in

Being addicted to fizzy drinks, even the diet kind is not uncommon.  Many people are drinking between five and ten cans daily.  Not only does this deplete nutrients but sugar or sweeteners upset brain chemistry, both of which can cause low mood, irritability and lack of concentration.  They also upset blood sugar balance, leading to low energy levels and weight gain. Yes, even diet drinks can make you put on weight. Sugar, in all its forms, needs to be moderated as much as possible if you want to balance your mood.

Good mood foods

Certain foods can contribute to a much happier mood. Nutrient-dense foods contain key vitamins and minerals needed to produce the brain’s happy hormones and neurotransmitters.  Key to this are the B-vitamins which are also needed for a balanced nervous system.

A range of foods containing Vitamin B6

The good news is that B-vitamins are widely available in many foods including whole grains, meat, eggs, legumes, seeds and dark leafy vegetables.  Plus, bananas are a really good source of vitamin B6, a great transportable snack.

Protein-rich foods including chicken and turkey, eggs, soya products, as well as oats are also good sources of the amino acid tryptophan which produces our happy hormone, serotonin.  Try to include protein at every mealtime for best effects.

Get more of the sunshine vitamin

Vitamin D is often referred to as the sunshine vitamin because it’s made on the skin in the presence of sunshine. However, it is also the sunshine vitamin because it plays an important role in balancing your mood. Whilst vitamin D is essential for bones, teeth and a healthy immune system, deficiency will cause low mood, even depression.

Vitamin D and a sunshine symbol written in the sand

During the darker, winter months, the only way to get enough is to take a daily supplement: even foods which contain Vitamin D deliver very little. Public Health England recommends a minimum supplement of 10 micrograms of vitamin D daily for everyone. Taking a vitamin D supplement daily is a really easy way of boosting mood naturally.

Get talking

We are all becoming more aware of the increased prevalence of emotional wellbeing issues and the fact it’s being more widely talked in general about can make a real difference to people suffering.  It’s always good to try and talk to a family member or close friend if you are feeling low or anxious. And it’s always good to talk to someone you know who you think may be having challenges.

Two women talking about mental health

Whilst many people bottle up their feelings, this can often make matters worse.  Putting on a ‘brave face’ and keeping a ‘stiff upper lip’ might have been the norm years ago, but it can certainly cause more problems than it solves.

Getting outside professional help from a counsellor or psychotherapist can provide much-needed support.  Most will offer a free initial session because it’s important to feel comfortable: it’s well worth investing the time to find the right person to help you.

Try some happy herbs

As we know, Traditional Herbal Remedies (or licensed herbal medicines) can be incredibly powerful and make a real improvement to many health complaints.  Top of the list for low mood is St John’s Wort which helps raise serotonin levels.  It can be bought in pharmacies and health food shops but always look out for Licensed Medicinal Herbs with the ‘THR’ symbol.

Close up of a St John's Wort Flower with blue sky background

Herbs don’t work as quickly as pharmaceutical drugs, so you may need to wait two to three weeks before noticing improvements, but it’s certainly worth trying the natural approach.

Additionally, the herb passionflower is incredibly calming.  Anxiety often accompanies low mood, and the two herbs work very well together.  Passionflower tends to work faster and can also be used before a stressful event as well as for longer term.

So, make looking after your emotional wellbeing a top priority during 2020.

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Banish the January blues: top nutrition and lifestyle tips for beating low mood

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CLose up of happy woman in autumn winter

The month of January can make us feel pretty glum. This is mainly because the weather is generally gloomy, bank balances are depleted after Christmas, colds and flu take hold and all of this can make us often feel low. 

The good news is that there are plenty of nutrients and herbs that can help lift your mood.

Clinical nutritionist, Suzie Sawyer, shares her top tips this Blue Monday.

What effects our mood?

Mood and motivation are largely determined by serotonin, also known as the ‘happy hormone’.  Serotonin acts as both a hormone and a brain neurotransmitter and it’s pretty important when it comes to thinking about emotional wellbeing.

A plate with a picture of a brain on to represent eating healthily to support a sharper brain

Interestingly most serotonin is produced in the gut, therefore what goes on in the digestive system is inextricably linked to how we feel. Certain nutrients such as vitamin C, zinc and the B vitamins are all needed to help in its production.  It also uses the amino acid tryptophan (a protein) to get it working. All this means there are plenty of things we can do to help make sure serotonin production is as good as it can be.

Get the basics right

Our internal systems need to be in good working order for us to feel happy and motivated, not just because of serotonin production but also to prevent any toxins building up, which can make us feel sluggish.  A good balance of friendly bacteria and plenty of fibre are key.

A range of wholegrain foods

Live natural yoghurt, kefir, sauerkraut, Jerusalem artichokes (in season right now), green tea and whole grain foods such as oats are great for feeding the good bacteria. They also help keep everything moving through the digestive tract smoothly.

Eat protein at every meal

Amino acids, which make up proteins, are found in foods containing protein such as meat, eggs, poultry, fish, soy, dairy, nut and beans.  The amino acid tryptophan is found in many of these foods and the levels of each of the amino acids varies in different foods.

A range of foods containing protein

In order not to over-complicate matters, the best advice is to ensure you’re eating protein at every meal. This way you’ll be eating tryptophan, plus you’ll be keeping blood sugar levels in good balance, which is essential for maintaining concentration, energy and a brighter mood throughout the day.

Try some herbal helpers

When it comes to health, herbs are very powerful: we can often forget just what a difference these naturally occurring plants can make to health.

Close up of a St John's Wort Flower with blue sky background

Top of the list for helping lift low mood is the herb St John’s wort.  It has been widely researched over the years and is now found on supermarket and health food shop shelves as a licensed herbal medicine, denoted by the Traditional Herbal Remedy (THR) mark, meaning its safety and efficacy is assured.

As with all herbs, their exact mode of action is still a bit of a mystery, but research has shown that it helps raise serotonin levels.  It can take about three weeks to work but it’s well worth sticking with it because it’s very effective if you’re feeling down.

Ramp up your nutrients

To ensure optimal production, serotonin also needs a helping hand from our diet. Vitamin C is key in this respect and the good news is that it’s found in all fruits and vegetables in varying amounts.  Top of the list, however, are red peppers, kiwis, papaya, green leafy veg and all citrus fruits, so add some colour to your plate at every meal or snack.

A range of fruits and vegetables

The mineral zinc is another hard-working nutrient, also needed for healthy immunity, but essential for good brain function and mood.  Meat, shellfish (especially oysters), eggs, nut, seeds and dairy produce are all high in zinc so include them regularly in your meal planning.

Close up of a lobster, oysters and prawns to represent shellfish

Vitamin B6 also works in harmony with zinc and vitamin C, keeping your mood in check and helping produce serotonin. Bananas make a great snack, keep energy levels on track and are high in vitamin B6 so try to eat about four a week.  Additionally, dark leafy greens, oranges, beans and fortified cereals are great choices for an extra boost of Vitamin B6.

So, with a little dietary and herbal help you can hopefully keep smiling your way through the month and beyond.

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The importance of Vitamin D this autumn: are you getting enough?

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A fried egg make to look like yellow sunshine behind a white cloud

It’s known as the ‘sunshine vitamin’ because vitamin D is primarily produced on the skin in sunlight. As it’s no secret that we’re coming to the end of summer, it’s more important than ever that we get plenty of vitamin D. It’s essential for healthy bones and teeth, supports the immune system and is also important in regulating our mood.

So how can we chase the sunshine this autumn? Clinical Nutritionist, Suzie Sawyer, shares her ideas on getting enough vitamin D through the coming months.

SMALLER--4 Suzie Blog pic

THE FACTS

The most active form of vitamin D (vitamin D3) is made on the skin in the presence of sunshine. What actually happens is that when ultra violet rays reach the skin, a form of vitamin D is converted into the active form known as cholecalciferol. This is then transported to the liver and kidneys which produce an even more potent form.

This is great if there’s sufficient sunshine! However, it’s a well-established fact that there’s widespread deficiency of vitamin D within populations living in the Northern Hemisphere (for example, the UK), as we get little sunlight during the autumn and winter months. The body can store vitamin D in the liver, but it’s often insufficient to last through the winter months, and that’s assuming there’s was enough to be stored in the first place.

Woman lunging on a beach with the outline of her bones shown as if x-rayed to represent strong bones

Vitamin D is available in a few animal-based foods as D3 but in plant foods the form Vitamin D2 is harder for the body to convert into the active form. However, it’s still a very viable nutrient, and shouldn’t be overlooked.

THE BENEFITS

Vitamin D is super-powerful and has far-reaching health benefits. What we know for certain though is that vitamin D is needed for healthy bones and teeth. This is mainly because it’s essential to metabolise the minerals calcium and phosphorus. It also plays a key role in keeping the immune system on track and is thought to help ease low mood. More research is emerging all the time on this topic.

THE FOODS

Vitamin D is found in a number of foods and even though it still has to be converted to its most active form, food sources make a valuable contribution to levels needed by the body. Salmon, for example, is one of the best sources of vitamin D3. However, wild salmon contains more than farmed salmon mainly because of the food the fish have consumed. Other oily fish such as mackerel and sardines are great (tinned sardines are particularly good if you eat the small bones), plus tuna, egg yolks, oysters and shrimp.

A range of foods containing vitamin D

However, if you’re vegetarian, the only plant source of vitamin D is mushrooms. They work just like humans in that they produce vitamin D when exposed to sunlight. Other than that, there are a range of fortified foods to choose from such as cow’s milk, soya milk, orange juice (not all brands will be fortified, so check the label), and some cereals which will also contain vitamin D.

THE SUPPLEMENTS

Public Health England issued advice a couple of years ago that everyone should take a daily supplement containing 10 micrograms of vitamin D during the winter months, such was the widespread problem of deficiency. However, this should very much be considered a minimum level as the body generally needs much more. Supplements contain either vitamin D3 or vitamin D2 and they will both help prevent deficiency symptoms, which can include muscle and joint aches and pains, depression, poor immunity and more falls in the elderly.

 

The best advice is to start taking a supplement now but also try to eat more foods or fortified foods containing vitamin D.

So whilst the summer has almost finished for another year, top up those Vitamin D levels through diet and supplementation to make sure you are getting enough of this essential vitamin.

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Beat the winter blues with these top tips for combating low mood this season

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Young woman wearing hat and scarf smiling with autumn background

Turning back the clocks is often a pivotal moment in people’s thinking.  Short, dark days can often negatively affect mood, energy and appetite.  However, with greater understanding of how we can effectively ‘by-pass’ the winter, we can enjoy the season rather than wishing the next six months away!

Clinical Nutritionist, Suzie Sawyer, gives us her five top tips on how we can boost our mood and keep on smiling through the winter.

SMALLER--4 Suzie Blog pic

It’s estimated that as many as one in 15 people suffer from SAD (Seasonal Affective Disorder) or winter depression1 .  The onset of SAD is often governed by our hormones and the disturbance of natural body rhythms.  The body naturally likes to wake up when it’s light, which is rarely possible for most people during the winter months.

Here are some of my top tips for minimising the winter blues.

EAT YOURSELF HAPPY

Certain hormones have a significant impact on seasonal changes in mood, energy and appetite; a lack of serotonin is often responsible for mood disorders in general.   People (especially those affected by SAD) frequently crave carbohydrate-rich foods such as bread, pasta, cereal, cakes and biscuits.  There’s nothing wrong with eating starchy carbohydrates as long as you stick to unrefined whole grain carbs such as brown rice, wholemeal bread and oats and avoid the sugary-laden snacks.

You can also increase serotonin levels by eating more foods containing the amino acid, tryptophan.  Great foods to eat include chicken, turkey, milk, yoghurt, bananas, figs, tuna and oats.

Levels of another brain neurotransmitter – dopamine – are also reduced during the darker months.  Foods that help to raise dopamine levels include lean meat, dairy products, fish and eggs.

BALANCING BLOOD SUGAR

During the winter months symptoms of low mood, lack of energy and increased appetite are common.  One of the ways to combat these is to balance blood sugar levels so that energy is sustained throughout the day.  This, in turn, will help to balance mood and stop food cravings.

The most important point to remember is to eat three meals a day that each contain some form of protein.  If you need a couple of snacks in between, that’s fine, but try to include some protein as well.  For example, sliced apple with nuts, oatcakes with chicken, plain yoghurt with fruit etc.   Additionally, it’s best to avoid or dramatically reduce coffee, alcohol, sugar and cigarettes which play havoc with blood sugar levels.

LIGHT THERAPY

The control centres in our brain determine our moods and daily rhythms, which in part are governed by the amount of light that enters our eyes.  When the light hits the retina of the eye it effects the release of the hormone melatonin.  Melatonin is released during darkness, making us sleepy.  This is one of the reasons we feel tired during the winter because it’s dark much of the time!

Light or phototherapy is a treatment for SAD involving daily exposure to high-intensity, broad-spectrum artificial light from a light box, which suppresses the release of melatonin.  It appears to work really well although sufferers usually need to make the other changes to diet and lifestyle for maximum benefit.

TRY THE HERB ST JOHN’S WORT

This popular and well-known herb is found in many part of the world, including Europe, Asia and the United States.  It produces distinctive yellow flowers and many parts of the plant are used to create a very effective natural solution to help symptoms of low mood.

St John’s wort appears to help raise serotonin levels which in turn improve mood and motivation.  It generally takes around three weeks to really see results but it’s certainly worth persevering.

For more information and to try St John’s Wort visit the Nature’s Way website.

GET ACTIVE!

We all know that the body naturally loves to be active. However, we’re also now realising the wonderful benefits of exercise on mental health.  Indeed, health practitioners involved in treating depression have seen how effective it can be.

When we exercise or ‘get active’ the brain releases endorphins which are powerful chemicals in the brain that make us feel good.  Exercise also relieves feelings of stress and anxiety and actually helps raise energy levels.

If the gym is not for you, don’t despair.  Just getting more active, for example taking a brisk 30- minute walk in the fresh air, can really invigorate and raise your mood.  So, instead of reaching for the remote control and hiding under the duvet when it’s damp and dull outside, get out there!

  1. https://www.mentalhealth.org.uk/a-to-z/s/seasonal-affective-disorder-sad

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit Herbfacts