November’s dark mornings and evenings creep up on us, and energy levels can fall we can even feel less happy – current research has told us that food as well as sunlight can definitely affect our mood as well as our energy levels, so let’s look at some simple things you can do to prevent that S.A.D feeling!
When you are faced with a stressful situation, your body eagerly uses up the essential nutrients it needs, unless you replenish the stock, your stress symptoms, will continue longer than normal because you are depleted of the essential nutrients needed for optimum brain function.
Deficiencies in the following list of nutrients have all been linked to issues with our mental capacities:
- B1 – Poor concentration
- B3 – depression, stress
- B5 – poor memory
- B6 – depression, poor memory, irritability, stress
- B12 – poor memory, confusion
- Folic acid – anxiety, depression
- Magnesium – anxiety, depression, irritability, stress, insomnia
- Vitamin C – depression, stress
- Selenium – depression, irritability
- Zinc – depression, confusion, blank mind, loss of appetite, lack of motivation
- Omega 3 – depression, poor memory
- Tryptophan – depression
- Vitamin E – stress and heart disease
Shopping List to improve our happiness
- Brown rice (B1, B3, B5, B6, Selenium)
- Porridge Oats (B1, B3, B5, B6, Selenium)
- Walnuts (magnesium, Omega 3, tryptophan, zinc)
- Brazil nuts (selenium)
- Pumpkin Seeds (magnesium, Omega 3, zinc)
- Sunflower seeds (magnesium, omega 3, zinc and selenium)
- Hemp Oil (omega 3, 6 & 9)
- Peppers (B1, B3, B5, B6, VC, Magnesium)
- Broccoli (B1, B3, B5, B6, Magnesium)
- Spinach (Folic Acid)
- Bananas (B6, potassium, tryptophan)
- Oranges (Vitamin C)
- Chicken (B12, tryptophan)
- Salmon (B12, Omega 3, Selenium, zinc)
- Tuna (B12, Omega 3, selenium, zinc)
- Natural Yoghurts (B12)
- Eggs and Marmite (B12)
Foods specifically said to help with stress reduction:
- Almonds A good source of Vitamin B2 and E, as well as magnesium, calcium and zinc. Vitamin E has been shown to fight the free radicals associated with stress, and in particular, those free radicals that cause heart disease.
- DARK CHOCOLATE (Hurray!!) A study published in the Journal of Proteome Research found that consuming 40 grams of dark chocolate daily for a period of two weeks reduced levels of the stress hormone cortisol our fight-or-flight hormones.
- Vitamin D It is now estimated an epidemic of vitamin D deficiency affects one billion people. It became very apparent in the Covid Pandemic that those people deficient in Vitamin D were the ones who’s immune systems were unable to fight the virus effectively. No one is exactly sure why we are so deficient, apart from the fact that we spend too much time indoors and we lather sunscreen on ourselves outside. How much vitamin D you need varies with age, body weight, % of body fat, latitude, skin coloration, season of the year, use of sun block, individual variation in sun exposure, and – probably – how healthy your diet is overall.
Deficiencies in Vitamin D can cause:
- Fatigue
- General muscle pain and weakness
- Muscle cramps
- Joint pain
- Chronic pain
- Weight gain
- High blood pressure
- Restless sleep
- Poor concentration
- Headaches
- Bladder problems
- Depleted immune functioning
- Constipation or diarrhoea and much more
How to increase your uptake of Vitamin D naturally
- Wild Salmon, Fresh Mackerel or Sardines
- Tinned tuna in oil
- Pork ribs
- Free range eggs
- Shitake mushrooms
- Organic beef liver
Alternatively please see a qualified therapist for a supplement and further advice.
Yoga can of course help with SAD and low energy and yoga backbends are perfect for this!
Why not try Upward Facing Dog Pose (if you have a dog you will be familiar with how brill they are at stretching!)
Free Video available to follow http://www.carolebaker.co.uk/resources/videos.html and email me if you would prefer a handout to print off enquiries@carolebaker.co.uk
I regularly run Yoga & Wellbeing Workshops and I have one specifically on The Immune System and another on Stress & Anxiety – check out my website on www.carolebaker.co.uk to see when the next one is scheduled.
