Boost your mood in a flash with clinical nutritionist Suzie Sawyer's practical tips
Feeling blue during this third lockdown? We hear you. Suzie Sawyer, Public Health Nutritionist shares her practical tips to help boost mood health.
- Almost one in five (18 per cent) Brits reported feeling hopeless
- Nearly half (49 per cent) of the nation are feeling frustrated thanks to lockdown and living with Covid-19
- Loneliness has risen by a scary 25 per cent in just 9 months
- 38 per cent of people say they are “not coping well with the stress of the Covid-19 pandemic”
- More than half of Brits (52 per cent) are worried about future life
Source: YouGov Plc. Total sample size was 4,436 UK adults. Fieldwork was undertaken between 26th - 30th November 2020.
Love your Bs
B vitamins (B1, 3, 5, 6 and 12) have been shown to help optimise mood and emotional wellbeing. That’s why we all need to love legumes (beans, lentils), seeds and nuts (sunflower seeds, almonds) dark, leafy vegetables (broccoli, spinach) and fruits (citrus fruits, avocados, bananas) as they are full of B nutrients, plus they help reduce tiredness and fatigue, often associated with low mood. If you find it hard to fill up on these B rich foods, bridge the dietary gaps with a supplement like Alive! B Complex Gummies.
Packed with all eight members of the family of B-vitamins, these cherry flavoured gummies help top-up the daily diet.
Eat a daily rainbow
A colourful plate helps ensure that your body has all the essential nutrients to maintain good health like vitamin C. Vitamin C also helps tick all the emotional wellbeing boxes, as well as being essential for helping to fuel a healthy immune system. Red peppers, guavas, strawberries, kiwis and broccoli all contain vitamin C. Don’t be a breakfast skipper as it will reduce your energy and happy mood levels. If you are stuck for breakfast ideas, why not try a blueberry and nut oat bake. Blueberries are rich in antioxidants and folate which help support the production of serotonin, dopamine and norepinephrine—hormones that help keep our minds and moods balanced – plus oats boost energy levels too. For mind health dinner inspiration, I swear by Indian sweet potato and dhal pie. Packed full of fibre-rich vegetables, lentils offer a generous supply of protein, iron and B vitamins which work together to support mood and energy balance. Try serving it with garlicky green leafy vegetables for a further mood-boosting kick.
Researchers have found that nature, such as a walk across the fields to looking out through a window at birds or the sky, can help improve our mood, reduce stress and for those of us going on long walks, increase physical activity which is good news for our health.
An optimal immune system is dependent on a healthy immune system, so we need to do our bit to help ensure our bodies have all they need to be fighting fit. Studies show that if our nutrition is poor, then our immune response is impaired, which may leave us more susceptible to infections and low moods. Vitamin and mineral supplementation with Alive! Ultra Wholefood Plus will help to strengthen your immunity.
Maintaining healthy relationships with people you trust is important for your emotional wellbeing. Think about ways to stay in touch with friends and family by phone, messaging, video calls or social media. If you suffer from angst about being able to connect in these lockdown times try
which has been used for centuries to not just lower stress levels but also to boost energy, which is generally lacking in the winter months. We like Vitano Rhodiola tablets.
Carry on doing what you enjoy
Make an effort to focus on your favourite hobby if it is something you can still do at home. Or start a new hobby: read, write, do crosswords or jigsaws, bake, or try drawing and painting. Whatever it is, find something that works for you. Doing things we enjoy is good for our wellness and mind health.
Get enough ‘shut eye’
Good-quality sleep makes a big difference to how we feel, so it's important to get enough. Prioritise sleep to relieve feelings of anxiety and to support the immune system. If you’re struggling to get to sleep and to stay asleep, try a natural herbal sleep remedy combining valerian and passionflower, such as Bonuit Sleep Aid tablets, to help you to get to sleep more quickly and also sustain sleep.