As the clocks change and darker days linger, how can we prevent winter blues?
Mary Cotter is full of advice on how eating the right balance of nutritious food can make a difference from the inside out.
Which foods should we focus on?
It’s the foods rich in B6, B12 and folate that we need to target to keep our levels of homocysteine in balance – that’s a marker for mood disorders. So pack in the following: B6: tuna, turkey, beef, chicken, sweet potato, sunflower seeds, spinach, banana; B12: meat and dairy (vegan sources: sea algae supplementation); Folate: legumes, dark green leafy veg.
What is the happiness hormone?
Serotonin : it’s made from tryptophan which comes from protein rich foods (meat, fish, dairy, soy, legumes). We now know that 95% of serotonin is made in the gut (not the brain!) so what you eat is vital. We also require optimum stomach acid levels to be able to absorb protein (and tryptophan) properly, so naturally increasing stomach acid levels is also important. For example, sip apple cider vinegar before meals and eat more bitter foods e.g. rocket, artichoke, fennel, watercress. And to build the serotonin receptors in the brain, we need omega 3 fats (flax, oily fish; sea algae supplement if vegan).
What about our depleted amount of sun in the winter?
Direct sunshine on our skin is what we need for generating vitamin D – if you are not getting this in our climate during the winter months you may want to consider a supplement, but seek advice on this and find out your natural level before you start. Spending any time outdoors during the day (while it won’t make vitamin D during winter) is still uplifting to mood and helps sleep quality: better sleep = better moods.
To learn more join our next Revive Days and chat through dietary changes that could keep you smiling this winter.
Two words to describe : pure heaven. Eszter Salamon
This yoga day exceeded all expectations! I loved it. Kathleen Taylor
This retreat is just what you need after a busy week at work! Maria Morales
What a treat and very special place. Time to focus on your wellbeing. I'm leaving feeling relaxed and energised. Have thoroughly enjoyed my time on the retreat - thank you so much! Lizzie Moffat
Thanks for a really special retreat which proves you don't have to travel far from home to really switch off, detox, practice yoga, socialise and relax! Susanne Tanner
A lovely time that was relaxed, well organised and a total treat! Kara Hannah
Highly recommend! You really are encouraged to leave all your worries and stresses on the doorstep and solely focus on you, supported by a very knowledgable and friendly team. Thank you so much. Andrea Cox
Every so often you need to take a little time for yourself. And this weekend was just that time. Chilled and happy! Sarah Lee
Many thanks Revive! A super day which I found invigorating and relaxing. A unique experience in the heart of Edinburgh! Jo Bell
Gorgeous location, brilliant yoga class (suitable even for beginners like me), delicious yet healthy food and wonderful massage. I don't want to leave! Thank you so much! Laura McOscar
Fantastic escape. I feel revitalised and refreshed. I will definitely be back! Katherine Neave
I had a wonderful weekend at Revive. Excellent yoga classes, wonderful food and beautiful accommodation. Relaxing weekend with lots of laughs too. It couldn't have been better! Katie O'Donnell
Time well spent enjoying great yoga sessions and healthy food in a beautiful place. Feel I will be back. Alison Andrew