Healthy Emotions, Healthy Mind

Feeling depressed, lethargic and stressed out as the winter arrives? Don't despair, there are plenty of remedies, therapies and foods to help you shake off the winter blues.

You don't have to suffer from SAD to feel emotional and stressed over the festive season. Part of the trouble can be physiological – the short, dark days really can put our bodies into hibernation mode. Some of it is mental as well. Bad weather and too much time indoors can be frustrating. For others it may be family tensions, work pressures, financial fears or too much over-indulgence which is to blame. Here are some effective remedies and therapies to keep your energy and spirits up, and your mind alert and healthy throughout the winter.

Healthy Lifestyle

If stress levels are high, planning ahead will help you feel in control. Buy presents throughout the year to avoid financial worries and start preparations for Christmas early. Workloads can also pile up so aim to finish projects long before they're due, knowing that you'll have less time as the holidays approach.

Eating Right

Your desire for carbohydrates may skyrocket in winter months. This is partly because these foods boost levels of serotonin in the body which boost our mood. Eat a low-fat, high-carbohydrate diet that contains wholegrain breads, cereals, rice, nuts, seeds and plenty of fruits and vegetables. These foods are high in fibre which can help ease cramps and constipation brought on by stress.

Low levels of B vitamins and vitman C have been associated with depression. B vitamins are energy boosters and vitamin B6 helps to produce serotonin (found in yeast extract, wholegrains, soya, oily fish green leafy vegetables, bananas). Calcium and magnesium soothe the nerves and can be useful if emotional stress is interfering with sleep. Less exposure to sunlight can leave some people lacking in vitamin D. Oily fish are naturally rich in this vitamin and contain omega 3 fats which may also be beneficial in treating depression and lifting mood. Research studies have also shown that supplementing with omega oil supplements (containing either omega 3, or a combination of omega 3 and 6) can increase short term memory, stamina and mental alertness.

It is worth taking a multi-vitamin and mineral supplement as a nutritional safety net over the winter months. Other useful supplements include Co-enzyme Q10 which can increase oxygen uptake and energy production. 5-HTP is a form of the amino acid trytophan which boosts serotonin levels in the brain and improves mood (but do not take with any drugs especially anti-depressants without first consulting your doctor).

You might think that downing a large cup of caffeine-rich coffee is the answer to your energy gain, but, in the long term, you might choose to cut out caffeine as this substance stimulates the secretion of adrenaline resulting in nervous tension, irritability and insomnia. Instead drink plenty of fluids such as water, herbal teas or coffee substitutes.

Herbal Helpers

St Johns wort is an effective herbal treatment to lift your mood. Known as the sunshine herb it acts like a natural anti-depressant. Available in capsule and tincture form take 300mg extract up to three times a day. Ginkgo biloba and Kava kava are also effective and the plants skullcap, valerian and cowslip are great relaxants.

Bach flower remedies can be useful for tackling a range of emotions. The remedies come as a liquid, preserved in brandy. Dilute two drops of each remedy that you need into a 30ml dropper bottle, top up with mineral water, and take four drops four times a day. Alternatively you can put the two drops into a glass of water, and sip from that at intervals. Try olive if you're feeling exhausted from work pressures, mustard for depression, or gorse for despair.

Alternatively, you can buy combination homeopathic remedies designed to deal with any emergency or stressful event – just look on the labels too see what they're called – they're easy to spot!

Mind research – interested in Alzheimers?

If there's one health condition which has sparked real interest in mind health it's Alzheimers. People with Alzheimers develop progressive loss of memory and gradually lose the ability to function and to take care of themselves. The cause of this disorder is not known, although the problem appears to involve abnormal breakdown of acetylcholine (an important neurotransmitter in the brain). Research has shown that high intakes of fish (rich in omega 3 oils), and good intakes of the antioxidants, vitamins C and E decreases risk, whereas high intakes of saturated fats and excess calories increases risk. Some people also supplement with 'phosopholipids' (either as lecithin, or more specifically, phosphotidylserine) – which are known to be fundamental for healthy nerve function, and communication of information in the brain. On the herbal front, Ginkgo biloba improves circulation of blood to the head, thus increasing the amount of nutrients and other fine biochemical substances to the brain.

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Everyone loses a certain amount of hair every day, but dramatic hair loss can have an underlying cause; hormonal imbalances, stress, shock or nutritional deficiencies, for example.

Whilst there is some controversy about whether complementary therapies can actually cure baldness, there are some well-established ways that you can reduce hair thinning and encourage healthy growth.

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