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Winter soul warmers

Brighten up your world with our guide to beating the blues

The cold, dark winter months can wreak havoc with our happiness. The latest message from the medical world is that too many pills are popped to perk up our moods, so here's how to give glum the heave ho and add sunshine to your life.

Stay active
When it's dark before dinnertime, it's tempting to slob out on the sofa all evening. But shoehorn some exercise into your daily routine and it'll lift your mood and keep depression at bay. 'Physical activity has the same effect as antidepressants,' says Dr Fernando Dimeo, whose research proves that aerobic exercise stimulates the transmitters in our brain to produce serotonin, the 'happy' chemical. Even a brisk ten-minute walk in the fresh air in your lunch hour will work wonders. Marching around when it's light will give you a hit of precious UV, all the better to combat SAD (Seasonal Affective Disorder).

Try a few daily rounds of yoga moves. Instructor James Giuseppi from Stretchom yoga tuition recommends starting the day with the cat stretch. 'Crouch down on all fours: hands below shoulders, knees under hips, toes pointing back. As you inhale, raise your head skywards, allow your spine to drop down and push your backside up. As you exhale, hinge your spine up, and draw your face towards your hips. Take a few breaths, following this pattern, and your spine will soon feel warm and alive.'

Eat yourself happy
Comfort food by name, is not always so by nature. Make a grab for sweets or crisps as a pick-me-up, and you'll be left feeling low. Opt for meals that are rich in the amino acids that trigger serotonin production, such as bananas, turkey, chicken, fish, cheese, eggs, nuts, avocados, seeds and pulses. 'Combining tryptophan-laden food, such as turkey with a complex carbohydrate, such as wholegrain bread aids its absorption into the brain' advises Ian Marber, the Food Doctor. Eating little and often keeps blood sugar levels stable, and your mood should follow suit. 'Reducing your intake of sugar and stimulants including tea, coffee, caffeinated fizzy drinks, chocolate and cigarettes is important too as these can disrupt blood sugar levels,' adds Ian. Replacing your usual cuppa with the right herbal tea, such as St John's Wort or camomile, is another sure-fire spirit lifter.

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