Winter Anxiety
Many people feel stressed at the onset of winter, especially in the north of Scotland. Physiologically, this increases the need for B vitamins. B vitamins are depleted, not only by stress, but also by the usual winter increase in sugary foods and alcohol. While it is possible to take a B Complex supplement (like Higher Natures True Food B Complex), but it is also a good idea to increase foods including whole grains, lean meat, and milk (if you are ok with it). St John's Wort and 5HTP are also useful supplements for those suffering with SAD (not to be used if taking antidepressant medication). You can also get daylight bulbs to put in your bedside and desk lamps. These really do make a difference.

Winter Circulation
You are more likely to be affected by poor circulation in the winter, especially the older you are and the harsher the weather. Obviously, wrap up warmly when you go out - don't be a slave to the fashion of exposed midriffs. If you get chilblains or cold toes and fingers then you may find Ginkgo Biloba useful. Make sure you are getting enough antioxidants like Vitamin E. For arthritic conditions, you may find Glucosamine Sulfate or MSM helpful.

Winter Energy and Mood
If you are feeling washed out and lacklustre, then topping up your Magnesium levels could help. Healthy snacks like nuts, pumpkin and sunflower seeds are rich in Magnesium. Pulses (perfect for slow cooking) and whole grains are also high in this mineral. You can also take a supplement of around 300mg per day. Magnesium also supports the work of vitamin B in reducing stress levels.

Winter Aches and Pains
With the onset of the cold and damp your joints will need some support. Oily fish like sardines, mackerel, and salmon are rich in anti-oxidant essential fatty acids called Omega 3s. Combined with Hemp oil or pumpkin seeds to maintain a healthy balance of Omega 6 and 3, your joints will stay lubricated. Try to have around 3 portions of the above fish per week. If you don't like fish, then you can take omega 3 or fish oil capsules.

Winter Coughs and Colds
Following my introductory advice, you can fight back against respiratory infections by boosting your intake of Vitamins C and E, beta carotene and anti-oxidants. The best sources of these include red and yellow peppers, kiwi and citrus fruit, green leafy vegetables and nuts. Higher Nature do a great supplement called Rosehip C which provides 1000mg of vitamin C, which can be taken daily. Here's a chance to be a follower of fashion as well - keep your neck warm with one of the gorgeous long, colourful scarves available, and remember that you lose most of your heat through your head, so keep it covered!

How to Contact Ras
Email: rasma@quantumnorth.com
Website: www.quantumnorth.com