Curb those awful winter blues

With Halloween around the corner, and with it, sadly, longer nights and colder weather, it’s easy to start getting the winter blues. It may not be the kind of overwhelming depression that so many people unfortunately suffer in Ireland, but the lack of sun has a clinical effect on our mood. And if our mood is foul, well, we all know it doesn’t make for happy homes.

But there are simple steps we can take to lessen the impact this time of the year has on our overall health.

Nutritionist Dr Emily Prpa says one of the first tips is to add colour to your day.

“Science shows that colour can have an impact on mood from the clothes we wear, to what we eat. Dressing in bright colours or starting a new hobby such as painting are just a couple of ways to bring colour and some joy into your life,” she explains.

‘Eating the rainbow’ can have an impact too.

“Fill your plate with a range of colourful seasonal fruits and vegetables. Veggies high in fibre feed the good bacteria in the gut while seasonal produce to make it more cost effective. Herbs and spices are a great addition to add to your plate and offer multiple benefits to support a balanced diet.

“Certain colours of fruits and veggies are also higher in beneficial compounds as well. For example, those that are orange and yellow contain beta-carotene, which is converted to vitamin A and helps the immune system function normally and maintain healthy skin. This can include carrots, peppers and squash.”

The second step is to up your intake of Vitamin C and D, advises the nutritionist.

With the change of seasons, we can be forgiven for feeling a little more lethargic and being prone to illness.

“Getting a variety of vitamins and minerals is crucial for supporting your health. Vitamin C supports the immune system and helps to lower fatigue, which can result in having more energy and fighting off common colds or flu. Vitamin C is found in citrus fruits, peppers, blackcurrants, broccoli and potatoes.”

Vitamin D is another important nutrient that we need, particularly during the winter months. Through the summer, it‘s easier to get our daily recommended amount from sunlight, but between October and March, even on a sunny day, the UV rays are not strong enough.

“Lack of Vitamin D may lead to an illness called rickets in children and bone pain and muscle weakness in adults. Sources of Vitamin D include oily fish such as salmon, sardines, herring and mackerel, red meat, egg yolks and fortified foods such as Yakult Balance.”

The science manager at Yakult UK and Ireland also recommends the new Yakult Plus Peach for a quick fix on-the-go – it’s rich in vitamin C and contains 20 billion friendly bacteria, which increase the bacteria in the gut.

Pictured: Nutritionist Dr Emily Prpa advises a mix of lifestyle and dietary practices to avoid winter blues.