With the long, wet winter (almost) behind us, we are trying to stay positive and bring a spring back into our step! We all need a little help to lift our moods sometimes but instead of reaching for the usual quick fix of wine and chocolate, why not try a natural mood boosting alternative instead.

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Here are 5 of Gabriela’s top tips:

1. Vitamin D

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With shorter daylight hours and less bare skin exposure to the (limited) sun’s rays during the winter months, vitamin D levels often plummet along with the temperature. Vitamin D is a critical nutrient for balanced mood so it’s vitally important to top up your intake during the winter months.

You can ask your GP to check your levels, with a simple test and if you find out you are running low. If you want to supplement with vitamin D, look for D3 (cholecalciferol), as this is the active form naturally produced by the skin in response to sunlight.

2. Omega 3 Fats

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These clever fats are essential for many different aspects of good health, yet commonly deficient in our diet. Research now shows that the amount and type of fat you consume has a profound effect on how you think and feel. What’s also interesting is that countries with high intakes of fish often have low levels of depression.

Choose oily fish including salmon, mackerel, anchovies, sardines and fresh tuna. If you don’t like fish (or the smell and preparation of it), go for a high strength EPA/DHA omega 3 supplement that has been shown to be both pure and stable. Poorer quality oils may do you more harm than good so it’s definitely worth investing in the best quality you can afford.

3. Balance Your Blood Sugar

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Blood sugar levels that are out of balance are often accompanied by rollercoaster mood swings and sugar cravings. A high intake of refined and processed foods, sugary drinks and snacks, alcohol and caffeinated drinks results in this imbalance. Get off to a good start with slow release carbohydrates (brown wholegrains) which take longer to digest and produce lasting energy to support and balance healthy moods.

4. Proteins and Carbohydrates

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The key to managing blood sugar levels centres on eating a combination of carbohydrates with protein at every meal and snack. For example, an apple is nutritious, yet add a handful of nuts and seeds and it instantly becomes more complex. Swap those sugary pastries at breakfast for granola with yoghurt and poached eggs on rye toast. Eat regular, complex meals and snacks to support and naturally balance your mood.

5. Tryptophan

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Our moods and energy levels are influenced by neurotransmitters; a group of brain chemicals made from protein. Tryptophan is the precursor to serotonin the body’s ‘feel good’ neurotransmitter needed for happy moods, sleep and appetite control.

There is a suggestion that by consuming foods rich in tryptophan including cottage cheese, turkey, chicken, eggs, milk, almonds, soybeans and salmon, you can influence levels of serotonin made in the brain.

Other important vitamins and minerals include:

• Folic Acid
Broccoli, Spinach, Asparagus, Peas, Chickpeas, Brown Rice & Fortified breakfast cereals

• Vitamin B6
Poultry, Pork, Fish, Bread, Wholegrains, Eggs, Vegetables, Peanuts, Milk

• Vitamin C
Oranges, Kiwi, Broccoli, Peppers, Apples, Tomatoes, Squash

• Zinc
Meat, Shellfish, Milk, Cheese, Bread, Wheatgerm

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About The Author

Gabriela Peacock
Family Nutritional Therapist

Gabriela Peacock completed BSc (Hons) in Health Science (Nutritional Therapy) from the University of Westminster and Nutritional Therapy Diploma from The College of Naturopathic Medicine, London. Gabriela is a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), adheres to the strict BANT Code of Ethics and Practice. A background in fashion modeling enlightened her to the importance of a nutritious diet and its impact on maintaining a youthful body image. Through the application of Nutritional Science, Gabriela looks to identify biochemical imbalances which may prevent optimal health. Guidance is tailored to complement medical treatment and promote health through the provision of nutrient rich food choices and supplement protocols. Gabriela's approach is patient-centred and evidence-based: she recognizes that each person is an individual, with unique requirements and differing health goals. Patients can expect tailor- made support based on comprehensive health screens, dietary assessment, laboratory testing and ongoing nutritional management. Amongst other diagnostic tools, Gabriela offers wide range of tests to identify systemic imbalances. These tests include: Comprehensive Digestive Health Analysis Food Intolerances and Allergies Cardiovascular Testing Assessment of Hormonal Imbalances Nutritional Health Screening As well as addressing individual diagnosis, Gabriela has developed programme themes on the basis of concerns she has most commonly encountered in her London-based patients, and reflecting her specialist research interests. These include: Weight Management Detoxification & Liver Cleanse Immune Support Healthy Skin & Ageing

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