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Feeling the Winter Blues?
Many people notice a shift in their mood and energy levels during winter. It’s not uncommon to feel a little less motivated, a bit sluggish, or even emotionally flat when the colder months roll in. You may find that you’re more tired than usual, less enthusiastic about daily tasks, or feeling like the glass is half empty rather than half full.
The reasons behind the “winter blues” can vary from person to person, but one of the most common factors is the reduction in sunlight exposure during the winter season. With shorter days and less natural light, the body’s internal processes can be affected—particularly when it comes to hormones that regulate mood and sleep.
Melatonin, a hormone that helps regulate sleep-wake cycles, tends to be produced in greater quantities when it’s darker. So, during winter, your body might create more melatonin than usual, which can lead to feelings of tiredness or sluggishness throughout the day. While melatonin is helpful for sleep, too much of it during the daytime can leave you feeling unmotivated and fatigued.
Serotonin, often referred to as a "feel-good" hormone, also relies on sunlight to maintain healthy levels. A drop in sunlight exposure can mean reduced serotonin production, which is associated with lower mood and emotional wellbeing. This combination of lower serotonin and higher melatonin can create the perfect storm for what many people experience as the winter blues.
Sleep disruption is another important factor. When melatonin levels are out of sync or when your sleep pattern becomes irregular, your body may not get the rest it needs to function properly. Poor sleep can affect your immune function, digestion, and energy levels—and when it’s ongoing, it can impact how well your gut and nervous system are able to cope with daily stress.
While the winter blues are common, they’re not something you simply have to put up with. Supporting your gut health, staying active, eating nutrient-dense foods, and maintaining consistent sleep and wake times are practical steps that can help rebalance your system. Addressing these small, foundational habits may improve how you feel during the colder months and help you move through winter with a little more ease and vitality.
How can you look after yourself during these darker months?
Nature and Light
Get sunlight when you can. Get out for walks in nature and capture the light, it will help with the production of melatonin and serotonin. Spending time in nature has also shown to improve your mood.
Sleep Support
Maintain a healthy sleep hygiene by going to bed and getting out of bed around the same time every day. Ensure you get a minimum of 8 hours sleep and keep your bedroom free of any electronics and artificial light.
If you struggle with sleep consider a herbal supplement to help you fall asleep and stay asleep. SLEEP {well} is formulated with 4 herbs and magnesium to help with sleep.
Herbs for Mental Health
Ashwagandha holds promise for supporting mental health through its stress-reducing, mood-enhancing, and cognitive-boosting properties. While more extensive research is needed to fully understand its mechanisms and long-term effects, current evidence suggests that it can be a valuable supplement for improving mental well-being.
The herbs Rhodiola and Siberian ginseng are adaptogens with a range of potential health benefits, including reducing stress and anxiety, improving mood and cognitive function, boosting physical performance, and supporting immune and heart health.
Always consult with a healthcare professional before starting any new supplement regimen to ensure it is appropriate for your specific health needs.
All 3 herbs are found in MULTI-TASKER
The Nutrients for Mental Health
Activated B vitamins are already in their active forms, which means they are more readily absorbed and utilised by the body. Activated B vitamins contribute to mental well-being and energy production
Vitamin B6 (Pyridoxal-5-Phosphate - P5P)
- Role in Neurotransmitter Synthesis: Vitamin B6 is essential for the synthesis of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). These neurotransmitters regulate mood, sleep, and stress responses.
- Reduction of Homocysteine Levels: B6 helps lower homocysteine levels, which, when elevated, are linked to an increased risk of depression and cognitive decline.
Vitamin B9 (Folate or 5-MTHF)
- Neurotransmitter Production: Folate is crucial for the synthesis and function of neurotransmitters like serotonin and dopamine. Adequate folate levels are essential for maintaining healthy brain function and mental well-being.
- DNA Methylation and Gene Expression: Folate is involved in DNA methylation, a process that regulates gene expression. This can affect brain development and function, influencing mood and cognitive processes.
Vitamin B12 (Methylcobalamin)
- Formation of Myelin Sheath: Vitamin B12 is vital for the synthesis of myelin, a fatty substance that covers and protects nerves. Proper myelination is essential for efficient nerve signal transmission, impacting cognitive function and mood.
- Neurotransmitter Synthesis: B12 is necessary for the production of neurotransmitters like serotonin and dopamine. Deficiency in B12 can lead to neurological symptoms, including memory loss, depression, and cognitive decline.
Vitamin B1 (Thiamine)
- Energy Metabolism: Thiamine is crucial for glucose metabolism, providing energy to brain cells. Adequate energy supply is essential for maintaining cognitive function and mental clarity.
- Neurological Function: Thiamine supports the proper functioning of the nervous system, reducing the risk of neurological disorders like Wernicke-Korsakoff syndrome, often associated with severe thiamine deficiency.
5. Vitamin B2 (Riboflavin)
- Energy Production and Antioxidant Protection: Riboflavin helps in the metabolism of carbohydrates, fats, and proteins, providing energy for brain function. It also has antioxidant properties that protect brain cells from oxidative stress.
- Support for Mitochondrial Function: Riboflavin is vital for mitochondrial function, ensuring efficient energy production in brain cells.
Always consult with a healthcare professional before starting any new supplement regimen to ensure it is appropriate for your specific health needs.
Activated B vitamins +3 herbs (Ashwagandha, Rhodiola, Siberian ginseng) are found in MULTI-TASKER {energy+stress}.
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