Perth Naturopathic Nutrition Expert Perth Western Australia | Women`s Health | Weight Loss | Detox Programs | Counselling

South Fremantle WA 6162
www.foodbodyhealth.com.au

Brightening Up in Winter

Here are our top tips for preventing depression or feeling "flat" over the winter months...

  •  Exercise - do aerobic exercise three to five times per week for at least 30 minutes. It will oxygenate your brain, making you feel more alert and motivated, and raise endorphin levels (the feel-good brain chemicals).
  • Omega 3 fats - your diet should contain plenty of  foods high in omega 3 fatty acids. Oily fish (salmon, tuna, mackerel, sardines, herring) should be eaten several times per week or a supplement of fish oil containing EPA & DHA should be taken daily. Another good source of omega 3 fats includes flax seeds (linseeds), which you can take as an oil, ground seeds, or in capsules.
  • Good mood foods - apart from oily fish, foods that are high in an amino acid called tryptophan can help to keep your mood up. Tryptophan is converted to the "feel good" hormone seratonin in the body. Eat plenty of natural yoghurt, organic turkey, organic chicken, cottage cheese, avocados, bananas and wheatgerm to gain this amino acid.
  • Nutrients - important nutrients for your brain are the B vitamins, particularty B6, B12 and folic Acid. However, B vitamins work best when they are taken in combination. A good multi-vitamin & mineral supplement is a good way to get all the B vitamins and other important nutrients.
  • Blood sugar balance - avoid added sugar, sugary foods and refined carbohydrates (white bread, cakes, soft drinks, biscuits, processed snacks) as they cause major fluctuations in your blood sugar levels and also your energy and mood. You'll find if you cut down on these types of foods and drinks that your mood will become more balanced, you'll suffer from less mood swings and symptoms of premenstrual syndrome will decrease.
  • Caffeine & stimulants- reduce caffeine containing drinks such as coffee, tea, cola, hot chocolate and guarana drinks - too many of these drinks cause a release of stress hormones which will make you feel stressed, out of control, moody and tired.
  • St. John's Wort - this herb may be useful to those suffering from mild depression and anxiety.  It must be prescribed by a qualified practitioner and that's where Jan and Pamela come in to help you in the best way possible.

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