4 minute read
Blue Monday (the third Monday of the month) has long been known to be the most depressing day of the year. The initial excitement of the New Year begins to fade, the days are short and grey, and the festive cheer feels like a distant memory. It's statistically the gloomiest day of the year for a reason - when many people experience a dip in mood, energy, and motivation.
BUT, it doesn’t have to be that way, let’s not fall victim to this pre-programmed event… There's good news: you can naturally boost your “happy hormones” - endorphins, serotonin, dopamine, and oxytocin - and support your mental health even during this gloomy time. By incorporating a few simple wellness practices and adding in natural, nourishing superfoods for mental health, you can take charge of your mood and energy levels. Read on for some fave ways to hack those happy hormones, from our in-house holistic health coach Em...
1. Nourish your body with superfoods to boost your mood naturally
What you put into your body plays a crucial role in how you feel. Nutrient-dense foods help support brain function, balance hormones, keep your energy levels steady and nourish your gut (AKA your second brain!). Incorporating specific superfoods into your diet can provide the serotonin boost and natural mood boosters your body and mind need.
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Sea moss gel: Packed with 92 essential minerals out of the 102 our bodies need, sea moss is a powerhouse for supporting overall health. Rich in iodine and magnesium, it helps nourish the thyroid and promote hormonal balance. If you’ve been feeling sluggish or mentally drained after the busy festive period, sea moss can offer a natural lift. Add it to smoothies, teas, or soups for an easy way to support your well-being and boost mood naturally.
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Lion’s mane mushroom: Known for its cognitive-boosting properties, Lion’s Mane helps support mental clarity and focus by stimulating the production of nerve growth factor (NGF). It’s especially useful if you’re dealing with brain fog or stress and need a natural way to improve mental performance and emotional balance. Read more on this here {link to lion’s mane for brain fog blog once live}
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Maca root: This adaptogenic root is well-known for its ability to balance hormones and boost energy. Maca can support emotional well-being by helping the body adapt to stress. It’s an ideal supplement if you find yourself struggling with fatigue or feeling emotionally flat, as it can help restore balance to both your mood and energy levels.
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Shilajit: A powerful resin packed with minerals and fulvic acid, shilajit is known for its ability to combat fatigue and improve mental clarity. It helps support the body’s ability to handle stress while promoting overall vitality and well-being. If you’re feeling drained, need a boost to keep going, or some extra recovery power after your new January workout regime, shilajit can be a helpful addition to your routine.
2. Get moving to boost endorphins and enhance mental health
Exercise is one of the most effective ways to boost your mood naturally. Physical activity stimulates the release of endorphins, the body’s “feel-good” hormones. Moderate exercise, like pilates, walking and yoga, can help combat feelings of sadness and improve overall emotional well-being without spiking stress hormones like HIIT workouts do.
Exercise also supports serotonin production, which contributes to feelings of calm and happiness. When dealing with seasonal changes or stressful periods, regular movement helps to alleviate stress, reduce anxiety, and enhance mental clarity.
3. Prioritise sleep for mental resilience and emotional balance
Sleep is essential for both physical and mental health. Poor sleep disrupts the balance of hormones, particularly cortisol (the stress hormone), which can leave you feeling anxious and drained. On the other hand, good quality sleep supports the production of serotonin and dopamine, helping you feel more balanced and positive.
To optimise your sleep, aim for 7-9 hours each night. Establishing a calming bedtime routine - such as using essential oils, limiting screen time before bed, enjoying a cup of our chaga tea with a book, and creating a restful environment - can make a significant difference in your sleep quality and, ultimately, your mood.
4. Connect with others to release oxytocin and improve mood
Oxytocin, often called the “love hormone,” plays a vital role in emotional connection and well-being. It’s released through positive social interactions, such as hugging, laughing, or even spending time with pets. When you feel connected to others, oxytocin helps lower stress and increase feelings of happiness and security.
During colder months or periods of less social events after Christmas, it’s especially important to make time for connection. Whether it’s a FaceTime with friends, a DMC with a loved one, or a Women’s Circle, staying connected can help you combat the winter blues and support your mental health.
5. Get sunlight to boost serotonin and vitamin D for better mood
One of the most powerful and natural ways to improve your mood during the winter months is by getting sunlight. Exposure to sunlight helps the body produce vitamin D, which is vital for mood regulation and immune function. In fact, low levels of vitamin D have been linked to feelings of sadness, fatigue, and depression (also known as Seasonal Affective Disorder/ SAD) - something many people experience during the darker, colder months.
Sunlight also helps stimulate the production of serotonin, the hormone responsible for feelings of well-being and happiness. Even a short walk outside in the daylight can make a noticeable difference in your mood. If natural sunlight is limited in your area, consider investing in a light therapy box like a Lumie, which mimics natural sunlight and can be especially beneficial if you struggle with SAD.
6. Cultivate a positive mindset to support mental health
One of the most powerful ways to hack your happy hormones is by shifting your mindset. Positive thinking plays a key role in how we perceive and respond to the world around us. By focusing on gratitude and incorporating daily affirmations, you can retrain your brain on a subconscious level to focus on the good, rather than the challenges.
Starting your day by repeating or writing out positive affirmations, and ending your day with a list of good things that happened during the day can help shift your mindset and improve overall mental well-being. Of course this is a practice and builds up over time with consistency, but when you prioritise optimism and continue this habit over an extended period of time it really does make a difference - you can boost serotonin levels and build resilience against stress with these simple, quick practices.
Final thoughts…
While Blue Monday can feel like a challenge, it’s possible to naturally lift your mood and boost your energy with the right tools and habits. By nourishing your body with superfoods, staying active, getting enough sleep, spending time outside, connecting with others and implementing habits to boost your mindset, you can support your happy hormones and create a more positive, balanced state of mind, permanently.
Most of all, be kind to yourself during this time and know you’re not alone. You have the power to shift your energy and mood naturally, and with the right support, SAD and Blue Monday can be distant memories :)
With health and happiness,
Em x
