As the nights start to draw in and it gets colder outside, we begin to turn inwards and follow our natural cycles as we go into hibernation mode for the winter. This is a time where our mood can change due to the days becoming shorter with less hours of daylight. Nutrition can play a vital role in supporting our mental wellbeing when low mood begins to kick in, as well as preventing us from feeling low during the darker seasons.
Moving through a range of emotional states is a normal part of life, but if you get stuck in one particular mood and need some extra help, then diet and lifestyle can help you, along with supplementing a few key nutraceuticals, nootropics and dietary supplements.
What’s Going On Inside?
Our mental wellbeing is modulated by a range of different neurotransmitters and hormones that affect our thoughts and feelings. Satisfaction, happiness and wellbeing are affected by levels of serotonin and dopamine. Understanding some of the drivers behind different emotional states can help with emotional regulation, and knowing that you can adapt your lifestyle and diet to make positive changes in your health and life, will empower you, improving both your mood and motivation .
Lifestyle practices for mood support and regulation
1. Regular physical activity – as the weather gets colder and we begin to retreat inside, we can also become more sedentary, so it’s important we keep the body moving to release endorphins and improve mood
2. 7-9 hours of sleep per night – sleep deprivation can lead to an increase in fluctuating and low mood, whereas adequate sleep per night is mood supportive
3. Staying creatively and socially occupied – surrounding yourself by loved ones and having a sense of purpose within a community can lessen the symptoms of many mental illnesses and provide a sense of belonging
What can I eat to support mental wellbeing?
90% of Serotonin is located in the gut, and low levels are often associated with low mood and/or depression. Eating foods rich in Tryptophan, Magnesium and B Vitamins can aid in the production of serotonin in the body. These nutrients can be found in the following foods:
| Tryptophan | Magnesium | B Vitamins |
| Oats/oat bran | Avocado | Yoghurt |
| Legumes | Leafy greens | Eggs |
| Dark chocolate | Whole Grains | Sunflower seeds |
| Cheese | Pulses | Nutritional yeast |
| Bananas | Nuts and seeds | Milk |
Our top five supplement recommendations to support mood and mental wellbeing:
1 – RYM De-stress
Containing a blend of adaptogens designed to improve mood and boost energy levels
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Rym De-Stress
£27.15
2 – Bristol Fungarium Cordyceps
With an anti-inflammatory effect on the brain, reducing symptoms of anxiety and depression
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Bristol Fungarium Cordyceps
£43.85
3 – CBD Oil
Supporting with mood regulation
4 – BioCare Mega EPA
An Omega 3 Oil known to increase levels of serotonin by reducing inflammation
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BioCare Mega Epa 1000Mg
£34.60
5 – Mind and Mood Probiotic
Containing live bacteria strains known to support mood imbalances
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Invivo Bio.Me Mind + Mood
£40.50
Need help getting started…
Speak with one of our Health & Wellbeing advisors in-store
References
- https://pubmed.ncbi.nlm.nih.gov/23472169, accessed 14/05/2024
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- https://api.intechopen.com/chapter/bibtex/41491
- Lissin LW, Cooke JP. Phytoestrogens and cardiovascular health. J Am Coll Cardiol. 2000 May;35(6):1403-10. doi: 10.1016/s0735-1097(00)00590-8. PMID: 10807439.
- Rolt, A., Cox, L.S. Structural basis of the anti-ageing effects of polyphenolics: mitigation of oxidative stress. BMC Chemistry 14, 50 (2020). https://doi.org/10.1186/s13065-020-00696-0
- Liu T, Li N, Yan YQ, Liu Y, Xiong K, Liu Y, Xia QM, Zhang H, Liu ZD. Recent advances in the anti-aging effects of phytoestrogens on collagen, water content, and oxidative stress. Phytother Res. 2020 Mar;34(3):435-447. doi: 10.1002/ptr.6538. Epub 2019 Nov 20. PMID: 31747092; PMCID: PMC7078862.
- Jayusman PA, Nasruddin NS, Baharin B, Ibrahim N’, Ahmad Hairi H, Shuid AN. Overview on postmenopausal osteoporosis and periodontitis: The therapeutic potential of phytoestrogens against alveolar bone loss. Front Pharmacol. 2023 Feb 23;14:1120457. doi: 10.3389/fphar.2023.1120457. PMID: 36909165; PMCID: PMC9995413.
Important: if you have a health condition or are taking medication it is important to consult with your GP before taking supplements.
