10 mood boosting tips for winter

The following recommendations are helpful for recovering from mild anxiety and/or depression which increases during the winter months. Use these diet and lifestyle approaches to improve your mood naturally.

1- Eat a nourishing diet  
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•  Ensure adequate intake of calories, protein, carbs, fat, vitamins, and minerals
•  Prioritise whole foods at each meal, including meats, vegetables, fruits, nuts and seeds, etc.
•  Use caution if avoiding a single macronutrient like carbohydrates or fat
•  Work with your practitioner to identify any gaps in your current diet​

2- Avoid inflammatory and/or “junk” foods

•  Sugar, omega-6 fats, refined grains, chemicals, and preservatives are common in packaged and prepared foods.l Minimize or completely avoid these ingredients and stick to whole foods with little to no additives
• Cook from scratch as much as possible for more control over what you eat
• Supplement with omega 3 fish oils. These have been shown to reduce inflammation and help with depression. 1g in the morning and 1 g at night. (You can find our preferred brand here )

 
3- Get enough sleep

•  Poor sleep is significantly associated with depression and anxiety
• Make seven to nine hours of sleep nightly a top priority
• Improve sleep by taking Magnesium at night and B12 during the day​

4- Exercise appropriately

• Exercise is known to improve brain functioning and boost mood
• Aim for 30 minutes of daily physical activity. Even a light walk will do
• Avoid “over-training,” which can cause stress and further mental disturbances

 
5- Connect with nature

•  Not enough natural light during the day and too much artificial light can have a major impact on your mood. Consider a full spectrum UV lamp in your office
• Get outside as often as possible during daylight hours
•  Bring greenery into your home with potted plants or images of landscapes or forests

 
6- Support your gut

 Gut bacteria have a direct impact on your mood. You will want to look after them.

•  Consume probiotic-rich fermented foods like yogurt, kefir, sauerkraut, kimchi etc., for increased beneficial gut flora
• Eat a wide variety of prebiotic, fiber-rich foods like fruits, vegetables, and starchy tubers to feed your beneficial flora
• Work with your practitioner to treat any existing gut infections

 
7- Manage your stress

•  Use daily stress management techniques such as meditation, yoga, or mindfulness to re-train your brain to respond differently to stress
•  Try deep breathing to deactivate your “fight or flight” response

 
8-  Prioritise your social life

•  Work on building social support with new friends or improve current relationships
• Consider getting a pet that allows for companionship, social interaction, and physical touch
• Try volunteering or joining a faith-based community to increase your sense of purpose

 
9- Take time to play

• Unstructured “play” time can help reduce anxiety and depression
•  Options for play include music, games, sports, dance, art, etc.

 
10- Avoid toxins

•  Pathogens like mold or bacteria, heavy metals, and chemicals in cleaning and cosmetic products expose us to toxins that disrupt our cognitive function
•  Switch to natural cleaners and toxin-free cosmetics
•  Check your home for mold if mold exposure is suspected
•  Consider installing a high-quality air filter to reduce airborne toxins and pathogens

If you feel you would benefit from further support have a look at our Brain Health Programme -
6 weeks to a calmer, sharper mind!


About:
Kerry Fugard is a Functional Nutritional therapist specialising in mental and gut health.
The Nutri-360 practice is based in Switzerland with consultations in Geneva and virtually for international clients 

Note: The above is for information purposes only and should not replace any guidance given by your Dr. Please consult with your Dr before making any changes to your diet or adding in supplements