Beat the Blues: Supporting Mental Wellness in Winter

Let’s be honest: winter in New Zealand can be bleak. Depending on where you are in the country, you could be in for long days of rain, snow, dull skies - or all of the above. Enough to put a dampener on anyone’s mood!

Puns aside, research shows that winter really does have an effect on your emotions. Lack of exposure to the sun can disrupt the body’s production of serotonin, a.k.a your ‘happy chemical’. Chronically low levels of serotonin are associated with low mood, feelings of sadness, and reduced motivation. 

But you don’t have to move to Hawaii to beat those winter blues. A few lifestyle changes, a little self-care, and the right nutrients can have you feeling bright again!

That’s where Bargain Chemist comes in. Read on for some top tips on supporting your mood during the ‘blah’ time of year. 

Happy healthy foods

Good nutrition is key to supporting a healthy mood. It’s all too easy to binge on comfort foods during winter, especially when you’re feeling low. Pies, cakes, chocolate, chips - we’ve all been there. And sure, these tasty snacks are fine as occasional treats. But regularly chowing down on foods that are high in sugar and saturated fat will not do your mental health any favours. 

Good news - there are lots of ‘comfort’ foods you can pig out that actually support your mood! 

Think natural, whole foods. Here are some great options:

• Fatty fish: Salmon, sardines, tuna, and mackerel are an excellent source of Omega 3 fatty acids, which support cognitive function and mood.  
• Fermented foods: Probiotics are beneficial microorganisms that support the healthy bacteria in your gut. The gut and brain are intrinsically linked, and a healthy microbiome has been shown to support mood. Fermented foods that are rich in probiotics include sauerkraut, yoghurt, kefir, kimchi, and kombucha. 
• Fibre: Like probiotics, fibre supports a healthy microbiome and digestive function. Foods rich in fibre also help to keep you feeling satisfied, so you’ll be less likely to snack. High fibre foods include grains, brown bread, fruits, root vegetables, broccoli, nuts, and seeds. 
• Antioxidants: Antioxidants are compounds that help reduce damage to the body caused by free radicals (unstable molecules). Antioxidants are great for supporting overall wellness. Good sources of antioxidants include brightly coloured fruits and vegetables like berries, citrus, spinach, tomatoes, as well green tea and nuts. 

Energising exercise

Movement is good for your mood! Exercise supports the release of endorphins, a ‘feel-good’ brain chemical. Being physically active also helps you to fall asleep more easily each night, which supports emotional balance.
Even if you’re not into running or the gym, a daily walk or yoga session can do wonders for mental wellness. 

Supplements for mood support

Humans have been using plants to support their emotional wellness for thousands of years. 

One of the best-known of these is St John’s Wort, a plant that grows wild in Europe and has been extensively researched for its effects on mood.
Ethical Nutrients St John's Wort is designed to support healthy mood and sound sleep during times of stress and nervous tension.

Saffron is one of the newest herbs on the block for mood support. Famed as an aromatic spice in food, saffron has also been found to support positive mood and emotional balance. Radiance™ Good Mood Gummies contain Saf’rinside™, a special extract of saffron that can support a happy outlook during times of overwhelm. 

Supplements for stress

If stress is getting you down, check out Ashwagandha. This amazing herb has been used in traditional Ayurvedic practice for over 3000 years! Ashwagandha helps the body and mind ‘adapt’ during times of stress. It’s also known to support sleep quality and physical endurance. 

GO Healthy Ashwagandha 8,000+ contains  Shoden®, a specialised form of Ashwagandha with high bioavailability. For those who like to take their supplements on the run, The Good Vitamin Co Good De-Stress Ashwagandha Chewables are a great option. These yummy gummies contain natural pectin to support healthy digestion and stable glucose levels.

We’ve already mentioned the benefits of probiotics for supporting gut and brain health. If you’re not a fan of fermented foods, Lifestream Probiotics 14 Strains could be the next best thing. It contains a broad spectrum of live probiotics to balance gut flora and support the body’s response to everyday stress. 

 

Self-care

Taking time out for yourself is one of the simplest ways to feel good, and yet it’s something that many of us sacrifice because we think we don’t have the time. But busy people need self-care as much as anyone else - possibly even more! 

Self-care can be anything that you enjoy doing and supports your physical, mental, and emotional wellbeing. Research suggests that regular pampering can help restore energy, soothe the nervous system, and even improve productivity. And it’s super easy to incorporate into your routine! How about a relaxing face mask? Avene Soothing Radiance Mask has a cocoon-like texture and hydro-nourishing active ingredients to nourish and repair the skin, leaving you feeling wonderfully refreshed in just 15 minutes. Or get your self-care while you sleep with
Dr. LeWinn's Reversaderm Corrective Skin Peel, an intensive overnight treatment with alpha hydroxy acids to replenish the skin and support a radiant complexion.

Love the invigorating scent of the outdoors? Bring it into your home! Essential oils are a beautiful way to lift the mood and relax the mind. NATIO Pure Essential Oil Energy Blend will chase away those winter blues with Bergamot, Nutmeg, and Mandarin. Bosisto’s Native Stress Oil helps to relieve nervous tension with a blend of Australian Waratah flower, Lemon Ironbark, Lavender, Lime, Mandarin, Petitgrain and Siberian Fir. Just add a few drops to your Oil Garden Smart Vaporiser and breathe! 

Even the soggiest winter days can feel sunnier with a few lifestyle changes. Make mental wellness your top priority by eating well and exercising regularly, and don’t be afraid to reach out for help when you need it. For everything else, head to Bargain Chemist. 

Always read the label and use as directed. If symptoms persist, see your health professional.