My 3 Top Nutrition and Lifestyle Tips for Avoiding the Autumn Blues

Now that we have moved into autumn, it's important to ensure that we are optimising our mental health as well as our physical well being.

Here are my 3 top tips to avoid feeling low during these long dark nights and gloomy days!

1. Eat plenty of foods containing omega 3 fatty acids.

Omega 3 is scientifically proven to support brain health and reduce the risk of depression and anxiety. The best sources of omega 3 are oily fish e.g. salmon sardines, anchovy’s mackerel and herring. Omega 3’s is also present in flax (linseed) and chia seeds. The seeds should be ground to benefit from their omega 3 content. 
If you do not regularly consume these foods you should consider supplementing with a good quality Omega 3 fish oil supplement which has been tested for its purity. Vegan/vegetarian omega 3 supplements can also be obtained which are derived from algae.

2. Optimise your vitamin D levels. 

Scientific studies have found an association between low vitamin D levels and Seasonal Affective Disorder (SAD) and depression.
Small amounts of vitamin D can be obtained from foods including eggs, butter and oily fish but most of our vitamin D comes from sun exposure. We are unable to absorb vitamin D from October to May in the UK, so supplementation is important. Now even Public Health England have confirmed we should all be supplementing (after us Nutritional Therapist have been banging on about it for years!)

3. Get physical!  

You don't have to be a gym member; regular vigorous walks for a minimum of 30 minutes are particularly beneficial for releasing endorphins. Endorphins trigger a positive feeling, (as well as reducing the perception of pain) and are known to boost mood, reduce the risk of depression, relieve stress and enhance pleasure and relaxation.

If you are feeling low, lacking in energy or need help with another health condition, please contact me to book a 20 minute complementary phone consultation on email@marcellerosenutrition.co.uk or 07961 166582

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