Oops! We’ve all been caught out by a bit of wind, of the digestive kind!!
Uncomfortable, embarrassing, and painful, it’s a sign that something we’ve eaten when it’s been digested has produced excess gas. Incidentally, we naturally produce gas and don’t really notice it.
The problem is when we produce an excessive amount that bloats us and is noticeable when we pass it and may also smell! Oops!
Oh dear, the days maybe getting longer but they are still often grey and miserable!! The festivities are long gone and it’s still ages until your summer holiday, boo!! It’s easy at this time of year to feel a bit blue. All those good intentions (resolutions) you set at the start of the year are beginning to look a bit shaky (might have disappeared altogether) and your motivation has up and left. Ho hum, so what to do? How can you lift up your mood and brighten your outlook? In this blog, we are going to look at some options for you to try that have been shown in the research to help alleviate low mood. In researching for this article, the one thing that really stood out for me, was the importance of self-care and being kind to yourself. Find which one(s) work for you from the suggestion below. Sleep A lack of sleep or sleep of poor quality is known to negatively affect our mood, especially positive mood. Interestingly, it doesn’t matter whether how much sleep is disrupted or lost, the effect on your positive mood remains! Therefore, it’s important to address anything that either disturbs your sleep or is preventing you from having a good night’s rest (7-9 hours is ideal). Practicing great sleep hygiene is important not just for your mood but for all other aspects of your health. Sleep hygiene includes ensuring your room is cool, dark and ventilated, winding down your evening by turning off screens at least an hour before bed, ensuring your last meal is 2-3 hours before bedtime, turn down the lights, read a book (a real one rather than on a device) or listen to some soothing music, have a warm bath or shower followed by a relaxing drink of warm milk or herbal tea, such as lavender, chamomile or lemon balm. Movement Our bodies are designed to move! Movement helps our body to self-regulate and keep our internal processes working correctly, including all the biochemical reactions that are involved with our mood. There is strong evidence that the inclusion of physical activity improves the perceived quality of life and well-being. Unless it rocks your boat, I’m not suggesting hard gym sessions. Just moving around the home more than trips to the loo and kettle, take a walk outside (get off the bus a stop early), join an exercise class of your liking (eg. Pilates) or other activity involving movement will be great. Ideally do some of your movement outside, and when you’re there, pause for a moment, look up, and observe the sky, treetops, or architecture of the surrounding buildings. Just looking upwards rather than downwards amazingly, lifts your mood too!! Laughter When was the last time you had a really good laugh? A rich deep belly laugh? Or a fit of the most delicious giggles? Smiling is the most infectious mood lifter; it instantly lifts your mood and that of those around you. Check out a funny podcast, comedy show or videos that tickle your funny bones, get together with some friends and share funny stories or try laughter yoga, yes, it does exist! Above all, smile and feel the world smile back at you! Food Not surprisingly, what you eat can dramatically affect your mood! We have a close association between our perceived mood status and our food choices. Studies have shown that low mood can drive poor food choices and vice versa. In addition, other studies have shown that healthful choices can support mood and prevent progression to depression, in contrast to unhealthy choices such as frequent consumption of fried foods. So what does this mean in practice? Including plenty of vegetables and fruit in your diet, a minimum of 5 portions each day whenever possible, can provide your body with the vitamins (such as Vitamin C, B1, B2 and folate) and minerals (such as magnesium and zinc) needed for improved mood, sleep, and cognitive function as well as quality of life. Good examples are bananas, pomegranate, apples, citrus fruits, and vegetables such as onions, garlic, and leeks in addition to leafy greens and brightly coloured berries. Oily fish, nuts and seeds are rich in omega-3 polyunsaturated fatty acids help support brain function and mood. Omega-3 fats are involved in the signalling pathways in the brain related to mood. Omega-3 fats are anti-inflammatory, and inflammation has been found to increase the likelihood of low mood. Green tea contains many polyphenols that are beneficial for brain health and mood status, alongside caffeine (in moderation) found in coffee and other drinks. Excess caffeine can have a negative effect on mood ultimately as does alcohol, so you need to find your balance, drink in moderation! Herbal teas containing chamomile, lavender, lemon balm, valerian in combination or in isolation are lovely additions that can help to boost your mood on gloomier days. Meats such as turkey and chicken contain an amino acid (protein building block) called tryptophan. This amino acid is important in the production of the “feel-good” hormones: serotonin and dopamine and GABA. Full-fat dairy produces have also been shown to support mood and feel-good emotions, a bowl of porridge made with full-fat milk is the ultimate comfort food! And lastly, cacao, found in dark chocolate (with more than 70% cocoa solids) contains compounds that have been linked to mood, hurrah! Two small squares are all you need for a comforting boost to your mood!! Mood-boosting recipe Turkey Pilaff This dish is a superb array of flavours and colours. Best of all, you only need one pan! 3 tablespoons Olive oil 250g shallots or other small onion, quartered 2 garlic cloves, sliced 1 tablespoon medium strength curry powder 2 teaspoons mixed spice 225g long grain brown rice 700ml chicken stock 100g broad beans, shelled if fresh, or use tinned or frozen 500g turkey cut into strips 150g tinned apricots, quartered, keep 3 tablespoons of the juice 2 tablespoons pine nuts 3 tablespoons flat-leaf parsley, roughly chopped Instructions …
Christmas is over and the decorations are being put away again. And, oh my, did we celebrate and feast, or should I say gorge ourselves on all those lovely rich foods, chocolate and drink!!! And oh heck, just look at how tight our clothing has become and by how much the scales tell us we’ve put on!! TIME TO DIET!!!!!
But remember the last time you dieted.
Oh, my word, December!! A month of planning, spending, partying, and ultimately exhaustion!!
How do we manage our energy during this hectic period? How do we ensure that we stay healthy
so that when the parties are over, we are less likely to go down with the lurgy?
