January can feel a little bit grey compared to the sparkle of December, so thought I’d share a few of the simple ways I like to boost my mood this month... 1. Keep Christmas lights up for a bit longer. Quite simply, they make us feel happy on grey days and the children love them too. ✨ 2. Dopamine dressing. A term to describe the mood boost that wearing bright colours and your favourite shapes, textures and fabrics can bring. A fun pop of colour is especially needed in winter! Suit is @zara 💖 3. Spend time outside. Time spent in nature is a powerful way to lower cortisol levels, especially if it’s quality time with family and friends. Aim for morning light exposure outdoors early in the day if possible... @hubermanlab shares fascinating research into the powerful positive impact of morning sunlight exposure for our circadian rhythm. ☀️ 4. Exercise. Recognised as a powerful mood booster. Get your body moving in whatever way you enjoy most, whether it’s walking, cycling, gardening, Pilates, weight training or dancing in your kitchen!🕺🏻A fitness routine is most sustainable when you enjoy it and can do it regularly. 🤸‍♀️ 5. Functional nutrition. The foods we eat can affect the structure and function of our brain - and our mood. Serotonin is a neurotransmitter that can affect mood and is thought to help regulate feelings of anxiety and stress. Since the majority of serotonin is produced in your gut, nourishing your gut microbiome with a variety of antioxidant-rich whole plant foods, prebiotic fibres, probiotics and low sugar fermented foods/drinks is important. As a serotonin precursor, eating foods that contain the essential amino acid tryptophan can also support your body’s production of serotonin. Vitamin B6 is a critical co-factor for a diverse range of biochemical reactions, including for serotonin (and melatonin). Magnesium is another important mineral for its calming properties. I personally take magnesium bisglycinate 30 mins before bedtime 💤 My smoothie here features spinach, frozen banana, protein powder, almond butter and oat milk 😋 6. Wear a bright shade of lipstick to boost confidence & bring out your fun side! 💋 #health #nutrition #fitness