Boost Your Mood!

Boost Your Mood!

Fall​ ​is​ ​in​ ​full​ ​swing​ ​here​ ​in​ ​Vancouver​ ​and​ ​if​ ​you’re​ ​along​ ​the​ ​West​ ​Coast,​ ​you​ ​know​ ​that​ ​means​ ​lots of​ ​rain​ ​and​ ​grey​ ​weather,​ ​which​ ​can​ ​make​ ​it​ ​hard​ ​to​ ​get​ ​out​ ​of​ ​bed​ ​sometimes.​ ​​ ​Seasonal​ ​Affective Disorder​ ​is​ ​common​ ​for​ ​a​ ​lot​ ​of​ ​people​ ​this​ ​time​ ​of​ ​year.​ ​Here​ ​are​ ​a​ ​few​ ​things​ ​you​ ​can​ ​do​ ​to​ ​boost up​ ​your​ ​mood​ ​and​ ​keep​ ​you​ ​feeling​ ​chipper​ ​right​ ​through​ ​till​ ​summer!

Nutrients​ ​to​ ​Boost​ ​Up​ ​Your​ ​Mood:

Protein:​ ​Include​ ​lots​ ​of​ ​good​ ​quality,​ ​organic​ ​protein​ ​sources​ ​such​ ​as​ ​eggs,​ ​poultry​ ​or​ ​fish.​ ​Protein contains​ ​amino​ ​acids​ ​which​ ​encourage​ ​your​ ​brain​ ​and​ ​body​ ​to​ ​produce​ ​neurotransmitters​ ​and hormones​ ​that​ ​increase​ ​serotonin​ ​levels.

Omega​ ​3′s:​ ​Typically​ ​in​ ​the​ ​standard​ ​North​ ​American​ ​Diet,​ ​it​ ​is​ ​easy​ ​to​ ​get​ ​our​ ​fill​ ​of​ ​omega​ ​6′s​ ​due to​ ​vegetable​ ​oils​ ​and​ ​processed​ ​foods.​ ​Lack​ ​of​ ​omega​ ​3′s​ ​can​ ​contribute​ ​to​ ​depression​ ​and​ ​anxiety. Fatty​ ​fish,​ ​flaxseeds,​ ​hemp​ ​and​ ​fish​ ​oil​ ​are​ ​all​ ​excellent​ ​sources​ ​of​ ​omega​ ​3​ ​fatty​ ​acids.

B-​ ​Vitamins:​ ​​ ​When​ ​we​ ​have​ ​high​ ​levels​ ​of​ ​stress,​ ​b-vitamins​ ​are​ ​among​ ​the​ ​first​ ​nutrients​ ​to​ ​be burned​ ​up.​ ​Deficiencies​ ​are​ ​common​ ​among​ ​people​ ​with​ ​anxiety​ ​and​ ​depression.​ ​A​ ​shot​ ​of​ ​b-12​ ​can help​ ​to​ ​increase​ ​energy​ ​levels​ ​and​ ​give​ ​you​ ​an​ ​extra​ ​boost.​ ​Food​ ​sources​ ​include​ ​whole​ ​grains​ ​and complex​ ​carbohydrates,​ ​legumes,​ ​animal​ ​protein​ ​and​ ​nuts​ ​and​ ​seeds.

Vitamin​ ​D:​ ​​ ​A​ ​vitamin​ ​that​ ​can​ ​be​ ​hard​ ​to​ ​come​ ​by​ ​in​ ​the​ ​winter​ ​when​ ​we​ ​are​ ​less​ ​exposed​ ​to sunlight.​ ​​ ​Food​ ​sources​ ​include​ ​organic​ ​dairy​ ​products,​ ​fortified​ ​non​ ​dairy​ ​milk​ ​and​ ​yoghurts. Supplement​ ​with​ ​a​ ​good​ ​quality​ ​vitamin​ ​during​ ​the​ ​winter​ ​months​ ​to​ ​keep​ ​your​ ​energy​ ​levels​ ​and mood​ ​high.

Magnesium:​ ​Magnesium​ ​plays​ ​about​ ​300​ ​roles​ ​on​ ​our​ ​body,​ ​one​ ​of​ ​them​ ​being​ ​the​ ​development​ ​of serotonin.​ ​Deficiency​ ​in​ ​the​ ​mineral​ ​can​ ​contribute​ ​to​ ​irritability,​ ​moodiness,​ ​sugar​ ​cravings​ ​and fatigue.​ ​This​ ​is​ ​one​ ​of​ ​my​ ​favourite​ ​supplements​ ​to​ ​include​ ​in​ ​my​ ​diet,​ ​especially​ ​at​ ​night​ ​as​ ​it​ ​helps to​ ​calm​ ​the​ ​nervous​ ​system​ ​and​ ​encourage​ ​a​ ​good​ ​night​ ​sleep.

L-Theanine:​ ​A​ ​common​ ​amino​ ​acid​ ​that​ ​helps​ ​combat​ ​depression​ ​and​ ​anxiety.​ ​Green​ ​tea​ ​is​ ​one​ ​of the​ ​highest​ ​sources​ ​of​ ​theanine.

5-HTP:​ ​An​ ​amino​ ​acid​ ​supplement​ ​that​ ​is​ ​commonly​ ​used​ ​for​ ​mood​ ​disorders​ ​and​ ​insomnia.​ ​Food sources​ ​include​ ​turkey,​ ​chicken,​ ​sunflower​ ​and​ ​pumpkin​ ​seeds​ ​as​ ​well​ ​as​ ​seaweed.

Exercise:​ ​Exercise​ ​temporarily​ ​increases​ ​endorphins​ ​(your​ ​body’s​ ​feel​ ​good​ ​hormones)​ ​and​ ​might give​ ​you​ ​that​ ​extra​ ​boost​ ​you​ ​need.​ ​​ ​Exercise​ ​can​ ​also​ ​help​ ​reduce​ ​anxiety​ ​and​ ​encourage​ ​a​ ​good night’s​ ​​ ​sleep.​ ​While​ ​it​ ​may​ ​seem​ ​easier​ ​to​ ​hit​ ​that​ ​extra​ ​snooze​ ​button,​ ​you​ ​will​ ​feel​ ​so​ ​much​ ​better after​ ​getting​ ​in​ ​some​ ​exercise,​ ​especially​ ​if​ ​you​ ​sit​ ​for​ ​most​ ​of​ ​the​ ​day.​ ​Try​ ​a​ ​walk​ ​or​ ​light​ ​jog,​ ​hot yoga,​ ​pilates​ ​or​ ​a​ ​quick​ ​HIIT​ ​workout​ ​to​ ​get​ ​your​ ​blood​ ​and​ ​circulation​ ​going.

Try​ ​these​ ​tips​ ​and​ ​tricks​ ​if​ ​you​ ​need​ ​to​ ​boost​ ​up​ ​your​ ​mood!​ ​If​ ​you​ ​need​ ​a​ ​little​ ​help​ ​with​ ​your diet​ ​this​ ​winter,​ ​our​ ​Registered​ ​Holistic​ ​Nutritionist​ ​Mia​ ​Harris​ ​also​ ​provides​ ​customized​ ​nutrition plans​ ​to​ ​help​ ​you​ ​feel​ ​your​ ​best!​ ​Call​ ​to​ ​book​ ​in​ ​with​ ​her​ ​today!