Migraine misery? Nutritional support to help.

Close of woman in black and white with red pain showing in forehead to represent migraine attack

According to the Migraine Trust, there are a staggering 190,000 migraine attacks every day in the UK, affecting around one in seven people.  That’s a lot of people suffering with this debilitating condition. 

However, the good news is there is much than can be done to help nutritionally.

Clinical nutritionist Suzie Sawyer takes a closer look at migraine and shares some nutritional tips that can help.

What causes migraines?

There are several suggestions as to what causes migraine as research is still very much on-going. However, there is often a genetic predisposition. Many more women than men suffer from migraines and they are frequently cyclical, meaning they’re linked to the menstrual cycle.

Traditional research describes migraines as vascular headaches involving dilation or contraction of blood vessels.  More recent research has found a link to having high levels of prolactin, a hormone present in both men and women and responsible for milk production in women.  However, high levels have also been found in migraine sufferers which may improve treatment options where people are unable to find relief.

Side profile of a person higlighting their brain functioning

Additionally, there has been research to suggest that migraine sufferers have low levels of our ‘happy hormone’ serotonin in the blood stream, hence some medication helps raise serotonin levels.  Certain foods can also help raise levels.

Whilst the exact cause may be unclear, we do know for sure there are certain triggers, and foods that can send migraine sufferers running for a darkened room.

Foods to enjoy

The good news is that whilst there are certainly foods that should be avoided, there’s plenty to enjoy which may help alleviate symptoms; pineapples, almond milk, almonds and cherries have all been shown to have positive effects on symptoms.

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

Importantly, foods known to raise serotonin levels include fish, turkey, oats, soya, tofu and seeds which should be included regularly in the diet.

A range of green vegetables

The mineral magnesium is essential for relaxing the muscles and for aiding relaxation in the body generally.  Stress and poor sleep are often migraine triggers, therefore be sure to include plenty of magnesium-rich foods such as green leafy vegetables and whole grains.  If sleep is a problem for you then an oatcake with a small, warm drink of soya milk may help just before bedtime.

Get your omegas

A range of foods containing omega-3 fats

The omega-3 essential fats help reduce blood platelet ‘stickiness’ meaning blood flow to the brain will be better.  Oily fish is the best choice but if that’s not your bag or you’re vegetarian, then flaxseeds are also a great source of omega-3s.  Sprinkle some on your morning oat-based breakfast every day for a super start to the day!

Herbal helpers

Nature provides a wealth of herbs which have many therapeutic benefits so it’s certainly worth trying them to see what works for you.  Ginger is a natural anti-inflammatory and encourages good blood flow, so would certainly be the first choice.  Plus, it’s so easy to include in the daily diet. Try it freshly crushed in tea, in stir fries, Thai curries, and with lightly fried seabass fillets, for example.

wooden spoon with powered turmeric and turmeric root

Turmeric is another brilliant anti-inflammatory botanical that can be used widely in dishes.  Turmeric is great in soups, curries, and casseroles but is also delicious sprinkled over chopped sweet potato wedges whilst they’re cooking in the oven, with a little olive oil.

Lastly, calming herbs such as peppermint and camomile make brilliant teas and help to de-stress, lessening the likelihood of attack.

Foods to avoid

Whilst many sufferers will know their own triggers, some will struggle to find foods that are setting off their migraine attack.  Foods containing the amino acid tyramine, including hard cheeses, bananas, canned fish, tomatoes, avocados, dairy and potatoes, plus beer and red wine, are known triggers.  Sadly, chocolate is often a trigger too.

No chocolate sign

Be very careful of foods containing monosodium glutamate or MSG; this is often found in take-aways, and processed food labels need to be checked carefully.  However, it’s always best to eat home-cooked foods as much as possible to avoid the possibility of having MSG.

It’s also worth having a food intolerance blood test which looks at the common trigger foods, plus others which may be problematic for you.

Whilst there is unlikely to be only one nutritional change that will make the difference, taking a combined approach is far more likely to achieve success.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

 

 

Nutritional advice for 5 everyday health concerns

a group of books with titles which describe a healthy lifestyle

Good health is the most important part of life. Indeed, feeling optimally well has to be our ultimate aim so that we can embrace all that life has to offer. But what happens, when the body lets you down and health niggles start kicking in?

SMALLER--4 Suzie Blog pic

Eating the right foods is the cornerstone of life and it’s never too late to get your diet on track. Most importantly, what you eat can have a really positive influence on many daily health issues.

Clinical nutritionist Suzie Sawyer shares some great nutritional advice for five everyday health concerns.

Ultimate immunity

Having an effective immune system that keeps out unwanted viruses and bacteria is essential for the body to stay healthy. Whilst nature is very clever in providing us with plenty of armoury, the right nutrition can also really make a difference. And as with everything, prevention is better than cure.

Sugar in all its forms is more disruptive than anything to the immune system. Refined, sugar-laden carbs such as cakes, pastries, biscuits and fizzy drinks and alcohol are not the immune system’s friend, so they need to be kept as low as possible. Allow yourself one or two treat days a week but try and keep sugar low on the other days.

A range of vegetables to represent fibre in the diet

Vitamin C is the key nutrient for the immune system. Of course there are many other key immune-loving nutrients but make vitamin C your focus. This means trying to eat as many vegetables as possible; peppers, broccoli, cauliflower, spinach, tomatoes are especially high in vitamin C. Go easy on the fruit and make vegetables the main event. However, all berry fruits are loaded with vitamin C and in season right now, so try to include one portion of these per day.

Glowing skin and glossy hair

Who doesn’t want both of these! Glowing skin and glossy hair are primarily a reflection of what’s within; what you eat makes a massive difference to how you look. As both skin and hair contain protein in the form of collagen and keratin, it’s really important to make sure you’re eating plenty of protein.

A range of foods containing protein

Eat protein at every meal. Include meat, fish, chicken, soya, beans, lentils or dairy produce – all are great sources. It’s also worth bearing in mind that biotin is the most important B-vitamin when it comes to hair and skin. It’s rich in liver, eggs, dairy, and salmon so you might want to also consider these when making your protein choices to get double the benefit.

Smooth joints and strong bones

Having a strong skeletal frame is clearly very important; it works very hard for you! Peak bone density is reached at the end of your teenage years so having sufficient calcium, magnesium and vitamin D (being the key bone-building nutrients) is important in the early years.

A range of foods containing calcium

However, bones and joints need feeding throughout life to maintain strength. Key foods are dairy produce and green leafy vegetables.   Additionally, try and get 15 minutes of sunshine every day daily to help the body produce vitamin D. It’s also advisable to take a daily supplement of vitamin D all-year round because even when the sun shines, we’re not necessarily outside enough to reap the benefits.

A range of foods containing healthy Omega-3 fats

Joints also need ‘oiling’ to keep them running smoothly and to this end the omega-3 essential fats are key. Oily fish and nuts and seeds are the key foods, so include them in the diet as much as possible.

Abundant energy

We all want to feel vibrant every day with plenty of energy to enjoy life to the full. However, many people of all ages complain of poor energy levels which negatively affects their quality of life.

The main energising nutrients are the B-vitamins because they help the body produce energy from food. They are a family of eight vitamins and they can be found in a range of foods. However foods which contain most of the B-vitamins in one source are salmon, liver, eggs, beans, wholegrains, chicken and turkey, so there’s plenty of choice.

A range of foods containing Vitamin B6

Additionally, B-vitamins are used up quickly during times of stress or by drinking alcohol. Interestingly, both of these factors also impact our immune system so it makes sense to balance these as much as possible.

Balanced mood

If you’re frequently feeling low, edgy, anxious or irritable then there may be something amiss with your diet. About 70% of the body’s ‘happy hormone’ serotonin is produced in the gut so what you eat makes a massive difference to how you feel.

Too much caffeine is never going to keep mood balanced; it’s very individual as to how much each person is affected. As a general rule, though, no more than 2-3 caffeinated drinks per day should be consumed; this includes cola and similar caffeine-containing drinks.

Porridge topped with bananas and blueberries

There are some real stand-out foods in terms of keeping your mood boosted through the day. One of the best breakfasts is a bowl of oats, either as porridge or within an oat-based cereal. Oats are packed with complex carbs that keep energy and mood balanced throughout the day. Plus they contain tryptophan, the amino acid that produces serotonin. Top it with a banana, also rich in tryptophan, and natural yoghurt to feed the good gut bacteria and life will feel better for it.

So with a few simple tweaks, what you eat can really make a difference to how you look and feel!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

Healthy body, healthy mind: top brain-boosting foods

 

Sideways view of a happy woman's face with her brain outlined and glowing

It’s no secret that what we eat has a massive impact on brain function. However, wouldn’t it be great if we could really improve concentration, mood and stress just by changing up the diet a little?

SMALLER--4 Suzie Blog pic

There are plenty of small changes you can make which will have a real impact not just on how you feel but also in supporting your cognitive functioning.

Suzie Sawyer shares her favourite foods for getting brain health on track.

Avocados to beat stress

There are a number of nutrients involved in the stress response. Vitamin B6 is one of the major players, and delicious avocados are a great source. In fact, avocados are all-round good guys, loaded with great nutrients, including vitamin E, a powerful antioxidant which is also protective of the brain.

Avocado, guacamole and avocado salsa

On trend right now as a favourite breakfast is smashed avocado on sour dough bread, which makes a wonderful start to the day. Or why not include half an avocado in your morning power smoothie with banana, frozen berries, almond butter and coconut milk, to start the day right?

Turkey is not just for Christmas

For some reason, people forget that turkey is a really healthy, protein-packed food and should definitely be eaten all year round, especially if you want your brain to fire on all cylinders.

Sliced turkey breast

Turkey is high in vitamin B3 which is key in the production of brain neurotransmitters. A lack of vitamin B3 can cause low mood and depression, so turkey can really keep you feeling happier. Turkey breast meat has slightly less fat than chicken. Therefore, cooking up a turkey stir fry with plenty of colourful veg makes a nutrient-packed, easy and low-calorie meal.

Sharpen your brain with lecithin

Lecithin is a phospholipid (fat) that is essential for brain function. There is evidence that people have seen great benefits in their memory and all-round cognitive functions from increasing lecithin in their diet.

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

Lecithin granules, which can be bought at most good health food shops, may not sound particularly appetising but they can be added very easily to soups, stews, cereals – in fact, any hot or cold dish, as their health benefits are not destroyed by heat.

Egg yolks are also a great source of lecithin so make sure you’re eating around six eggs per week, if you can. Lecithin granules can be suitable for vegetarians – always check out the label.

Boost your mood with beans

Many people avoid all types of beans as they’re worried about the all-too common digestive distress. However, the flatulence that beans often cause is generally because the body is not making enough of the enzyme which breaks them down. The more beans you eat however, the more the enzyme reaction will be uprated – something else to smile about!

A range of beans

All types of beans are high in B vitamins, plus the amino acid tryptophan, needed to produce our happy hormone, serotonin. Plus, they’re so easy to include in the diet on a regular basis, in soups or mixed with tinned tomatoes, onions, peppers and some chipotle, for a tasty dinner. YOU can even go for the old faithful of beans on wholemeal toast for breakfast. If you’re having tinned baked beans, make sure you opt for the sugar and salt-free versions though.

Keep focussed with pumpkin seeds

Pumpkin seeds are a good source of brain-boosting omega-3 fats and the mineral zinc. Even better, they contain protein to help balance blood sugar levels; another reason concentration levels will be improved. The brain contains lots of fat, much of that being the essential omega-3s, hence it’s really important to include them in the diet to support concentration and good mood.

Roasted pumpkin seeds

Pumpkin seeds are very easy to include in many dishes and are certainly great sprinkled over smashed avocado, porridge, cereals or mixed into natural yoghurt with fruit in the mornings. Pumpkin seeds are best not heated as this can damage the omega-3 fats.

We are what we eat. Just like the body, the brain can only function optimally with the right fuel so give it some help with these brain-boosting foods.

 

 

 

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

 

 

Seasonal eating: top nutrition for February

Many people will be very glad to see the back of January, for lots of different reasons! And now February, the month of love, is here!

SMALLER--4 Suzie Blog pic

It is a great time to welcome some seasonal food that can help to lift your mood and hopefully put a smile on your face.

Clinical nutritionist Suzie Sawyer shares five seasonal foods for February and explains why they’ll help boost your feelings of happiness.

Jerusalem artichokes

Jerusalem artichokes help to feed the good gut bacteria. This in turn helps produce more serotonin, our happy hormone, primarily made in the gut. Interestingly, Jerusalem artichokes have no link to the city or other artichokes: it is likely that the name ‘Jerusalem’ is derived from the word girasole which is Italian for sunflower.

Jerusalem artichokes

As a vegetable they are quite delicious and whilst they may be slightly awkward to prepare, because of their knobbly shape, it’s well worth the effort. They can be cooked as you would potatoes, either roasted, sautéed or boiled. Jerusalem artichokes can also be eaten raw in salads and they’re great lightly stir-fried with the skin left on.

Scallops

Scallops are high in brain-boosting zinc, vitamin B12 and niacin (vitamin B3). All these nutrients are needed to help produce our brain neurotransmitters, including serotonin.

Cooked scallpos on a plate

We can be very proud of the quality of our scallops from the English waters as they generally have a really fine soft texture and a slightly sweet taste. Scallops balance really well with strong flavours such as bacon but also Oriental spices including lemongrass, chilli and ginger. Indeed, ginger also helps feed the good gut bacteria so eating them lightly fried in a little olive oil with ginger is going to support your immunity.

Passion Fruits

Passion fruits descend from the Passiflora plant and can naturally help anxiety, plus induce feelings of calm. Whilst passion fruits are clearly not grown in the UK, imports are readily available at this time of year.

Passion fruits

Passion fruits are rich sources of vitamin A and vitamin C which help to keep the immune system in good shape. They also contain some energy-boosting iron. The seeds are also packed with fibre and both the pulp and seeds can be eaten. The sieved juice is great slightly heated,with a little coconut sugar added, which makes a wonderful coulis to pour over fruit salad or your favourite chocolate fudge cake. Now that will certainly put a smile on your face!

Purple Sprouting Broccoli

Its rich dark colour means it’s high in anti-aging antioxidants to help support anti-ageing – and that’s really something to smile about! The darker the colour of any fruit or vegetable, the more nutrients they tend to contain and purple sprouting broccoli is no exception.

Purple sprouting broccoli

It’s also packed with immune boosting vitamin C, beta-carotene which is turned into vitamin A as needed in the body, and heart-loving potassium (even better for the month of love!)

Purple sprouting broccoli works well alone as a delicious vegetable side, but is also great stir-fried with garlic and sesame seeds, in a pasta dish or steamed and then lightly tossed with almonds and spring onions.

Swede

Swede is totally delicious and really doesn’t get enough airtime! From the family of cruciferous vegetables, which contain active compounds that may help prevent serious degenerative diseases, swede also provides good amounts of vitamin C. It’s great for anyone still trying to lose those additional Christmas kilos, as a typical portion size contains only around 11 calories.

Haggis, neeps and tatties

Swede works really well on its own simply mashed with a little butter and black pepper or alongside other mashed root veggies such as carrots and turnips. It can also be added to stews or to change things up mashed or roasted with potatoes.

And for those who’ve recently celebrated Burn’s Night, you’ll be familiar with the expression ‘neeps’ which is Scottish for swede! They’re traditionally eaten alongside the haggis.

So enjoy the month of love by including some delicious seasonal produce to make February a happy and healthy month!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

 

Eat to beat anxiety: top nutrition for lifting your mood

Dark days, post-Christmas blues, money worries, body issues and more all affect our mood and can cause anxiety. The early part of the year often brings distress for many people.

SMALLER--4 Suzie Blog pic

The good news is that there are lots of foods and herbs that can help lift our mood and ease anxiety. Clinical nutritionist, Suzie Sawyer, shares her five favourite mood-boosters.

 

Eggs

Eggs are one of the most nutrient-dense foods on the planet, containing all the essential amino acids that make up proteins. Most importantly, they’re rich in vitamin B12 which is needed for the proper functioning of the nervous system. Indeed, deficiency of B12 can affect the brain and nervous system first which in turn can affect your mood.

Scrambled eggs on toast with mushrooms and tomatoes

Eggs in all their forms, make a great start to the day and because of their high protein content, you will also stay fuller for longer.

Portobello mushrooms

Portobello mushrooms are high in vitamin B3, otherwise known as niacin. In years past, severe deficiency of vitamin B3 lead to something called pellagra characterised by dermatitis, diarrhoea and dementia. Symptoms also include depression and anxiety. Thankfully, this has mostly been eradicated, though it is still a problem in developing countries, but it proves the importance of this nutrient in brain health and for helping banish anxiety.

Portobello mushrooms in a basket

The great news is that Portobello mushrooms also contain some vitamin D (widely deficient at this time of year), and a lack of which causes low mood.

So, get chopping and add them to stir fries, pasta dishes, on toast with beans for breakfast or simply roasted as a vegetable side.

Lavender

Top of the list as being one of nature’s most calming herbs is lavender. Many people report improved sleep after spraying their pillow with lavender. It appears to work in a number of ways on the nervous system, but it certainly seems to activate GABA, one of our relaxing brain neurotransmitters[1].

Lavender oil and fresh lavender on a pillow

Lavender also makes a really delicious tea infusion. All you need to do is pour boiling water over one teaspoon of the dried herb, cover and leave to infuse for about five minutes. You can sweeten with a little honey if desired and you’ll soon be feeling more relaxed.

Green Tea

All teas have some health benefits, particularly for their immune-boosting antioxidants. However, green tea contains the amino acid, L-theanine, which, just like lavender, helps promote GABA. Green tea is especially high in something called epigallocatechin gallate, or EGCG. This is a particularly powerful antioxidant that works on brain function, also helping to promote GABA.

A cup of green tea

If you’re feeling anxious, then it’s good to get into the habit of drinking three cups of green tea daily. It can also help reduce the anxiety-promoting effects of caffeine if you’ve succumbed to that early morning double espresso!

Oats

Oats are high in the amino acid tryptophan which is converted into serotonin in the body, our happy hormone. Serotonin is then converted into the sleep hormone melatonin; a lack of sleep can also contribute to higher levels of anxiety.

Bowl of warming porridge with spoon of dry oats next to it

Oats will also provide you with sustained energy throughout the day, plus your mood will be lifted from having a boost of serotonin. Alternate an egg-based breakfast with porridge through the week and you should start to notice a difference.

So if you are struggling with anxiety or low mood this winter, then don’t despair; nature has provided a wealth of remedies for you to try.

[1] Peir Hossein Koulivand et al. Lavender and the nervous system. Evid Based Complement Alternat Med 2013;61304

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

 

How to get your five-a-day during December

Close up of a woman's hands holding a pile of cranberries

Our healthy diet can sometimes go awry during December. Festive functions and busy diaries mean that eating healthily becomes, potentially, more difficult, and that includes getting the recommended ‘five-a-day’ of our fruits and vegetables. However, there are some delicious ways of eating foods in season right now to maximise their health benefits. 

Clinical Nutritionist, Suzie Sawyer, shares some of her favourites!

SMALLER--4 Suzie Blog pic

JERUSALEM ARTICHOKES

Maybe not top of everyone’s ‘wish-list’ but Jerusalem artichokes provide some wonderful health benefits.

One of their top ‘claims to fame’ is that they boost our beneficial gut bacteria. This helps to improve mood and motivation because it stimulates the production of serotonin, our ‘happy’ hormone. It may also help to avoid winter SAD (seasonal affective disorder), which affects so many people, making them feel low through the cold, dark months.

Jerusalem artichokes are delicious simply chopped lengthwise and roasted in the oven with a little olive oil.

CRANBERRIES

Not surprisingly, cranberries are in season right now!  But don’t just eat them once a year with your turkey; cranberries can offer some wonderful health benefits throughout the winter months.

Cranberries are packed with disease-fighting antioxidants and vitamin C so are great to eat at this time of year when the immune system needs a boost.  Plus, cranberries are brilliant at fighting urinary tract infections; they stop bacteria from sticking to the bladder wall.

If you’re prone to bladder infections, then the best advice is to regularly drink sugar-free cranberry juice and include dried cranberries in granola or muesli recipes, or your other favourite cereals.

CELERIAC

Often called ‘the ugly one’ because of its very rough physical appearance, celeriac’s rich nutritional benefits and distinct taste means it is quite an interesting vegetable!

It is part of the celery family and, just like celery, is rich in potassium which is great for the heart.  Both vegetables are particularly helpful in reducing blood pressure.

Celeriac is quite difficult to peel but once prepped it’s great as a vegetable side mashed with butter and black pepper.  Even better, celeriac can be roasted whole in the oven which means it doesn’t even need to be peeled!  Wash the outer skin and cut off the top.  Sprinkle with some olive oil, garlic, herbs and seasoning.  The celeriac should then be wrapped in foil and cooked in the oven for around two hours.  Once cooked, it’s easy to spoon it out of the skin and serve with some butter.

APPLES

‘An apple a day keeps the doctor away’ as the old wives’ tale goes, and apples certainly deliver some great health benefits which can be enjoyed during December.

Apples are packed with pectin fibre which helps to keep cholesterol levels under control.  Additionally, they contain a flavonoid called quercetin, a natural antihistamine that helps to calm allergies.

Apples are also used to make cider vinegar, which provides even more health benefits; it helps the digestion, eases joint pain, helps with weight loss and is great for the skin.  Indeed, its health benefits are as valuable as eating an apple a day.  Have a dessertspoonful before each meal.

KALE

Kale, with its rich dark green leaves, is in season right now and is great to add to your five-a-day. It’s packed with vitamin K, which is heart-protective, and folic acid and iron which support high energy levels.  It’s also full of fibre and low in calories and fat – a real winner!

Some people find kale’s fairly strong flavour slightly off-putting!  However, its makes an excellent addition to any pasta dish, such as chicken and bacon rigatoni, where there are also some other strong flavours, which combine really well.  Add a sprinkling of parmesan and black pepper and you’ve got yourself a wonderful mid-week meal to keep you running up until Christmas!

So even though time might be pressured over the next few weeks, you can still give your body plenty of nutrients to ensure you’re fully able to enjoy this Festive period.

 

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition and health advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

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

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 depression.  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:

Sign up to receive our blog and get a weekly dose of the latest nutrition and health advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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