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6 Tips for naturally beating the Winter Blues:

1. Increase serotonin levels with vitamin D3: By now most of us have heard of the “happy hormone” serotonin. Just so happens that vitamin D3 activates serotonin...which accounts for why most of us feel happier in July than we do in the middle of winter. With less sun exposure during winter months the less vitamin D the body produces, thus less serotonin, so supplementation with vitamin D3 is wise this time of year and recommended by health care professionals.
2. Consume L-Tryptophan: Tryptophan is an amino acid found in foods rich in protein such as beef, fish, eggs, poultry, some vegetables although poorly absorbed, and protein powders. It is a raw precursor to the neurotransmitter serotonin which helps us relax, elevates mood, stabilizes emotion, and promotes deep sleep. Keep in mind that for tryptophan to convert into serotonin it requires cofactor nutrients such as B-vitamins, vitamin C, and especially zinc. Which
brings us to Tip 3...
3. Take a multivitamin: Ensure a wide range of vitamins and minerals to protect against any deficiencies and to provide co-factors for healthy brain and neurotransmitter function.
4. B-complex vitamins: B vitamins are brain-healthy nutrients, feeding the nervous system to help keep cognitive abilities sharp and help control levels of stress hormones.
5. Essential Fatty Acids: Fatty acids in general, but especially omega 3 fatty acids from cold water fish. Omega 3s help to build neuron membranes, enhance neuron transmission and increase serotonin levels. Omega 3s are made up of two fractions: DHA and EPA. Both are important, but for mood-regulating, messenger chemicals the EPA fraction
is more crucial. It has been observed that Inuits on their traditional diet of omega 3- and vitamin D-rich fatty fish, seal meat and marine blubber do not suffer from winter blues even though days are extremely short and there is very little sun during arctic winters.
6. Step into the wild. Studies show that time spent in nature elevates cognitive functions and improves mood in clinically depressed individuals. Following an hour-long walk in a wooded park, participants experience a 16 percent increase in cognitive function. Also observed was a marked increase in positive mood. Winter affords many outdoor activities that can help ease symptoms of the winter blues.
Symptoms of the winter blues

The winter blues hits everyone differently, from mild winter
blahs or cabin fever to full-blown clinical depression.
Know the symptoms:
* Depression that begins in fall or winter
* Lack of energy
* Decreased interest in work or important activities
* Increased appetite with weight gain
* Carbohydrate and sugar cravings
* Increased need for sleep and excessive daytime sleepiness
* Social withdrawal
* Extreme afternoon slumps with decreased energy and concentration
* Decreased libido
Sources: Dr. Michael F. Holick, The Vitamin D Solution, Hudson Street Press, NY, 2010; Dr. Terry Willard “Don’t Be
SAD” Alive, April 2005; Dr. Alan C. Logan, “Bad Mood Busters” Alive, May 2007.
Vitamin D3
Vitamin D is vital for overall health
and well-being. The body manufactures this
essential vitamin through sun exposure, making it
difficult to obtain adequate amounts of vitamin D
during the cloudy winter months in the Northern
hemisphere. Vitamin D comes in two forms: D2
and D3. Of the two, D3 is more bioactive. The
body synthesizes vitamin D3 from sunlight and is
difficult to obtained through foods.
• Vitamin D is a factor in the maintenance
of good health.
• Helps in the development and
maintenance of bones and teeth.
• Helps in the absorption and use of
calcium and phosphorus.
• Taking a daily vitamin D supplement
helps to prevent vitamin D deficiency.
Stress Formula (B-complex)
BEST USE — In times of stress, the body uses
more of certain nutrients, especially the B-complex
family and vitamin C. Because these nutrients
are water-soluble, they are easily eliminated
and must be replenished on a regular basis.
Stress Formula also contains the adaptogen herb
schisandra and calming herbs hops, passionflower
and valerian.
• Vitamin B complex and vitamin C
• Provides nutrients needed by the
nervous system and the adrenal glands.
• A herbal base of calming and
adaptogen herbs.
Super Trio Nutritional Program
BEST USE — Super Trio is a vitamin and mineral
and omega 3 supplement designed to make
it convenient for individuals to achieve a higher
level of key nutrients in their daily diets. Each
packet contains a nutritious combination of omega
3 essential fatty acids, vitamins, minerals and
antioxidants — each an important component of a
healthy diet.
• Beneficial in the maintenance of overall
good health.
• A source of antioxidants, essential
vitamin and minerals, and omega-3 fatty
acids eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA)
Supplement Guide to beating the Winter Blues