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Beat the winter blues: 3 nutritional interventions

Beat the winter blues: 3 nutritional interventions

If you find yourself feeling down when the winter weather sets in, this is for you.


When the sky gets grey, and the days become short, our mood changes due to the lack of sunlight and dropping temperatures.


Some of these symptoms can include lack of motivation, difficulty sleeping or getting out of bed, and less enthusiasm in general.


If you find yourself adversely affected by the change to the winter season, here are three nutritional interventions that can help stave off the symptoms.



You can find omega-3 fatty acids in chia seeds as well as salmon, mackerel and sardines.


By packing in those omega 3s, you’ll help your body produce serotonin, a neurotransmitter that works within your brain to help balance your mood.


Omega Bombs

This recipe for Omega Bombs will have you packing the omega 3’s. And it’s pretty damn tasty too!






Tryptophan is readily available in turkey and peanuts. Tryptophan also helps your body produce more serotonin which in addition to regulating your mood, keeps your brain sharp.




Whole Foods are also an important step in helping perk you up during the cold winter months. A potential contributor to changes in mood is low blood sugar. By eating whole foods (and staying away from processed foods), you ensure that your blood sugar levels remain stable, thereby helping to keep your moods stable in the process.




While lack of motivation and daily enthusiasm can be attributed to the weather, it’s also important to look at potential lifestyle elements that are contributing to how you feel.


A few questions to ask yourself as you consider why you are feeling this way include:

  • Are you getting enough sleep?
  • Are you eating regular balanced meals?
  • Are you working long hours?


By examining potential contributors to how you are feeling, you will be in a better position to take action that gets you back on the right track and into a better headspace.




James Staring, Personal Trainer, ClaphamJames Staring is a personal trainer based in Clapham, London. His methods have featured in publications such as Your Fitness, Hello, Healthy, Daily Mail, Closer, and many more. After giving up smoking and entering the fitness industry in 2009, James has focused on his passion to help others transform their health and fitness. However, James is convinced that most people struggle so much more than they need to in an effort to improve their fitness. Through his company, Fit to Last, which he runs with his partner, Ali Page – James has helped hundreds of men and women make small adjustments in their daily habits to transform their fitness and to love how they look and feel.James focuses on building the best version of you and inspiring you to new levels of health and fitness – regardless of your current ability or age. James is always keen to share the tools he uses to assist others in achieving their goals and has featured in publications such as Your Fitness, Healthy and Hello! magazines.

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