Banish any January blues and keep your levels of happy hormones high whatever the weather with these natural and easy wellbeing tips
By Katherine Watt
A is for…
Amino acids, which form vital enzymes for your body. ‘They affect your mood and your ability to focus and think clearly,’ says Rika K Keck, author of The Nourish Your Brain Cookbook (£12.99 Cico Books). Out of the 20 amino acids, nine are classed as ‘essential’, so need to come from your diet in the form of meat, fish, dairy and some plant produce. A meal of salmon topped with plain yoghurt served with soybeans and cabbage is the perfect amino-rich combo.
B is for…
Beef, which contains high levels of B12. ‘This nutrient supports two feel-good neurotransmitters – serotonin and dopamine – that are part of a healthy nervous system,’ says Jennifer Iserloh, author of The Healing Slow Cooker (£17.99, Chronicle Books). ‘In turn, this help your nerves communicate smoothly with your brain and bring you a sense of calm and clarity.
C is for…
Chocolate – a proper soul soother at this time of year, and if you make a delicious drink with cacao or dark chocolate, you’ll also get an endorphin boost from the polyphenols. Try this low-sugar recipe from The Low-Carb, Healthy Fat Bible by Sally-Ann Creed (£18.99, Robinson): Slowly stir 30g butter, 2tbsp xylitol, 1tsp vanilla extract, 15g cocoa powder and 45g 100 per cent cacao or dark chocolate in a pan until melted and combined, then blend with full-fat milk or coconut milk.
D is for…
Date nights, which are essential for helping liven up a dark January. ‘You don’t have to go out for dinner or do anything formal, just leave your phones at home, wrap up, take a little walk, and feel the immediate benefit of giving all your attention to one another,’ says life coach Christine Livingston (christinelivingstone.com).
E is for…
Eggs, which contain tryptophan and vitamin D. Both of these are essential for the production of serotonin, the hormone that makes you happy. Try baked eggs with parsley and double cream – the calcium content helps you absorb the nutrients in the eggs.
F is for…
Friends, who can transfer good (or bad!) moods to you, according to a study from the University of Warwick. So rather than a coffee catch-up that might turn gossipy, go and see a feel-good film instead – or even try some laughter yoga.
