Stress comes in many forms. At Christmas time it might be the rush to meet end of year targets or the general overwhelm of this time of year:

When am I going to get chance to do my Christmas shopping? Will they run out of turkeys?

But it can also be the stress of excess: We eat more, we drink more, we might exercise more thinking we need to work off all the extra calories. We overcommit ourselves and we go, go, go….

At a physiological level its all the same: Your brain perceives all of these things as stress and responds accordingly.

The way we feel is regulated by chemicals in the brain called neurotransmitters.

Whilst there is no single cause of anxiety, fatigue, emotional overwhelm, low mood, poor concentration and other mood issues, most researchers agree that imbalances in mood-regulating chemicals play a key role.

In case you missed it, it was Mental Health Awareness Week last week and I decided to share my own journey to mental health.

My story is one of burnout - a ‘pervasive mental health problem in the workforce’ characterised by fatigue, nervous tension, stress, low mood and loss of interest or motivation. Check out what I had to say in this video.

I also shared some exciting news: I am writing a book all about burnout and how to tackle fatigue and emotional overwhelm naturally. It will be an essential guide for tired and wired career women in their 30s and 40s seeking to prevent burnout.

Has supporting your immune system ever been more important than now? I don’t think so.

At the heart of our immune response is inflammation. Often people think inflammation sounds scary. But it is actually totally normal: It helps us to fight infection and heal after an injury.

However, inflammation that is inappropriate or unresolved can damage healthy tissue. In fact, inflammation in the brain is put forward as one of the root causes of mood disorders.

It’s all about balance: How can we balance inflammation and support a healthy immune response?

Testing is about getting to the root cause of your symptoms. It’s about understanding what is happening in your body that might be driving your health concerns.

If you just can’t understand why you feel so exhausted or why you just can’t switch off your thoughts; or how these feelings might be connected to your low mood, inability to focus, weight-gain, IBS or menstrual issues; testing could be the answer.

I am rounding off my Mood Boosting Method blog series with the final step: Reframe. This step is all about identifying any limiting beliefs that may be holding you back and catching and reframing negative thought patterns.

Limiting beliefs are the convictions that we hold about ourselves or the world around us that we believe (falsely) to be true. They hinder us from taking opportunities and reaching our full potential. Left unchecked they can perpetuate a negative state of mind.

Limiting beliefs develop throughout our lifetime as a result of our upbringing, education and life experiences. Often these beliefs may not be consciously known to us and identifying them might require the support of a therapist, coach or counsellor. Once known to you, you can work on developing alternative beliefs that serve you better.

Our mood can be affected by our levels of stress. Symptoms such as anxiety, depression, fatigue, insomnia, brain fog, IBS and frequent infections are all indicators that stress might be affecting your health. Similarly lack of sleep can be detrimental to mental health and vice versa.

Rest and relaxation are therefore vitally important for mood stability, although many of us fail to recognise or prioritise restoration.

The third step in my Mood Boosting Method is Restore. This is all about supporting mental health with rest and relaxation.

This week there was a lot going on relevant to mental health. So I thought I would take a short break from talking about my Mood Boosting Method and instead talk about the Blue Monday myth, UK Sugar Awareness Week and how to recreate that feeling you get when you hug someone, without the squeeze.

The week began with the mythical date that is Blue Monday, supposedly the most depressing day of the year because of the combination of bad weather, long nights and the aftermath of the festive period. There is no denying it has been a tough start to the year for many.

Also, this week, we had National Hug Day. What I wouldn’t give to be able to hug my family right now…. and my friends or even a total stranger to be honest! I just love a good squeeze and I can (modestly) say that I am pretty good at hugs….

The second step in my Mood Boosting Method is Engage. This is all about engaging in physical activity and hobbies. Doing the things you enjoy, that make you happy.

Remember that achieving healthy mental wellbeing is not about feeling happy or elated all of the time. It is entirely normal to feel sad, low or anxious from time to time – even more so at the moment.

The important thing is acknowledging these feelings and taking extra steps to combat them. Here are my top tips for engaging for mental health in lockdown:

Well it’s nearly the end of the first week of 2021 and with everyone in the UK facing the challenge of lockdown 3, I thought I would get back to basics when it comes to achieving natural mental health.

The first step of my Mood Boosting Method is all about nourishing the mind and the whole body. This is no mean feat when living alongside all the distractions, temptations and convenience of the Western hemisphere. Add to that the complexity of your own individual symptoms and circumstances – it can leave you wondering where on earth to begin!

Without getting too deep into the science, your mental health is dependent on your body functioning optimally: do your brain cells have enough energy to do their job, is your nervous system firing correctly, are your hormones sending the correct signals, is your gut letting the right nutrients in and keeping the bad guys out, is your immune system on point?

Christmas is a challenging time of year at the best of times, let alone this year. If you have felt the effects of the stress and noticed your mood dip, you are not alone. However, if looked at through a different lens, Christmas can actually be a great time of year for mental health.

Over the course of this year I have developed the re:Nutrition Mood Boosting Method. Some of you may have heard me talk about one of the steps in my last YouTube video. Just this week, I set about planning how I can share more detail about this method with you next year. It struck me that these seemingly simple steps provided the perfect framework with which to consider Christmas and how, if think about this busy time of year differently, it really can be the perfect time of year to find joy, happiness and contentment. Find out why I think so below.

The causes of recurring mood disorders are still not fully understood. Most researchers agree that they are diseases of the brain that arise, to varying degrees, from a combination of genetic, biological and environmental factors such as our diet and lifestyle. The implication is that the unique set of circumstances that bring one person to poor mental health, will be different to the next. So, it follows, that each of us will require a solution that is tailored to our own personal set of symptoms and health history.

That being said, there are some general health principles that may prove helpful for natural mental health management in the absence of personalised advice. Following a Mediterranean-style eating pattern (MEP) is one of them.

Turmeric, a spice that everyone is talking about. Reportedly a natural mood-booster, pain reliever and weight-loss aid. So, should we all be eating more curry? This month’s spotlight investigates.

Turmeric (or curcuma longa) is the golden-yellow spice from the turmeric plant. It has been used for centuries in herbal and Ayurvedic medicine and has drawn modern attention due to its purported health properties.

The health benefits of turmeric have been extensively researched, particularly the antioxidant and anti-inflammatory effects of the bright yellow plant phenol found uniquely in turmeric, curcumin.

In the research, curcumin has demonstrated significant potential particularly in improving cognitive function, memory and mood.

A 2018 study revealed that working long hours in professional occupations may increase the risk of chronic disease hypothetically due to exposure to increased stress.

Symptoms such as fatigue, anxiety, depression, sleep disturbances, poor cognition, gut dysfunction and frequent infections are all indicators that stress might be affecting your health.

The good news is that stress can be targeted with personalised nutrition and lifestyle medicine.

Chia pudding can be a great solution for breakfast for those who are busy and under a lot of stress:

• It is quick and easy to prepare and can be made the night before work, making it a good grab and go option.

• Chia seeds are a source of protein and fibre, both of which have been shown in the research to be useful in balancing blood sugar.

• Chia seeds are a source of omega 3, an anti-inflammatory fatty acid, useful for combatting excess inflammation that may have built up as a result of chronic stress.

Vitamin D’s most well known function is to regulate bone metabolism and the concentration of calcium in the bloodstream. However, in recent years, it has been thrust into the spotlight as a potential immuno-modulator. In the context of the corona virus pandemic, this has led to speculation about whether we should all be taking vitamin D supplements to protect us against such infections.

I decided to join Dr Tom O’Bryan and The Nutrition Collective last week to review what the science says on vitamin D, immunity and supplementation.