B vitamins – There are plenty of studies to show the positive affect B vitamins can have on mood. You’ll need to take a daily B vitamin complex and additional B12 and B6. Probiotics – Most of the serotonin (the happy hormone) our bodies make is created in the gut. When your gut flora is off-balance, you cannot absorb the necessary nutrients you need (including those B vitamins). More research is mounting to explain the gut-brain health connection. This is cutting edge information that will soon become common knowledge. Eat fermented foods like kimchi or sauerkraut daily. Omega 3 fatty acids – you can get your omega 3s from Evening Primrose Oil or Cod Liver Oil. Again, many studies show that increasing intake of omega 3s helps with depression and anxiety. There is an established link between depression and inflammation, and omega 3s are anti-inflammatory in action. You can supplement and increase foods like flax seeds, chia seeds, walnuts, salmon and oily fish like mackerel and sardines. Magnesium – the majority of us are deficient in magnesium. We need magnesium to produce healthy hormone levels. Magnesium is cortisol-regulating, meaning it’s actually physically calming to our stress-wired systems. It’s well-evidenced that magnesium can alleviate depressive symptoms. Exercise/movement – when you’re feeling depressed, working out might seem near-impossible. That’s why I suggest bodywork as an alternative – a good massage of any kind can be just as helpful. Many studies point to movement helping to alleviate depression. This doesn’t have to mean a spin class, it can mean a massage, or yoga, or stretches, or a simple dance break during your work day. Your body will still release those mood-boosting endorphins. Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this – the science of your body is on your side! www.higherhealth.com.au Yours in health, Maria Lucey, Nutritionist and Health coach
