Today is Blue Monday, reportedly the most “depressing” day of the year, as many of us already find ourselves susceptible to the impact of seasonal affective disorder (SAD). With up to 2 million people in the UK, alone, navigate the challenges of SAD annually, Brainworks Neurotherapy’s brain health experts offer valuable insights on how to combat the winter blues beyond traditional light therapy.

The best and most effective way to snap out of the post-Christmas blues is to adopt a holistic approach to your health, and the simple and easy-to-implement lifestyle changes outlined below aim to simultaneously address mood, sleep, physical health, and lifestyle factors.

Strategic Sunlight Exposure

No matter how dreary the weather outside may be, make it a point to step outside for 10-15 minutesevery day before 12:00. To maximise the benefits of this exercise, position yourself to face east, as this aligns you with the direction of the morning sun. It’s also important to repeat this practice in the evening, during sunset. This time, you should face west as the sun sets in that direction.

Exposure to natural light in this way and time frame is essential for supporting your hormonal system. This is because the amount of light that enters your eyes during these times directly influences the production and regulation of hormones in your body, such as serotonin, melatoninand cortisol, which play a critical role in mood and sleep patterns. This effectiveness extends even to areas with cloudy weather, as the light can penetrate through clouds. 

Grounding

Grounding, also known as earthing, is a practice that involves physically connecting with the Earth’s surface to absorb its natural, subtle electrical charge. The idea behind grounding is that in our modern lives, we are often insulated from direct contact with the Earth due to the prevalence of rubber-soled shoes, buildings, and other non-conductive materials. Research indicates that grounding can reduce inflammation, help manage stress levels, and improve sleep patterns. 

To practise grounding, all you need is to locate a patch of grass, sand, or even mud and let your bare skin make contact with the natural earth. In winter conditions, there are several alternative approaches to choose from to practice grounding. One method involves physical contact with a tree or your dog while standing on natural surfaces like stone, sand, or grass. Another option is to wear grounded shoes, with or without grounding socks. Unlike typical footwear, these shoes incorporate conductive materials such as carbon, silver, and copper in both the outer and inner soles, facilitating ground energy transfer to your feet. Aim to spend at least 20 minutes every day practising this to see the benefits.

Bedtime Routine

Set a fixed bedtime for every night, and as the clock ticks, put away your phone, turn off the lights, and gently close your eyes. This simple lifestyle adjustment is often underrated, yet it stands as one of the most effective anti-stress habits. Going to bed at the same time every day offers multiple benefits: It aids in regulating our circadian rhythms, ensuring our body’s internal clock is in sync. This, in turn, helps stabilise the production of crucial hormones like melatonin and cortisol. Such regularity not only contributes to improved sleep quality but also plays a vital role in stabilising mood and promoting better mental health.

Connections 

While the natural reaction when experiencing SAD symptoms might be to isolate oneself, it’s essential to try the opposite by nurturing connections with others. Engaging in social activities, whether with friends, family, or support groups, can offer a sense of connection and belonging that acts as a potent antidote to the winter blues. These interactions not only provide emotional support but also serve as a reminder that you are not alone in your battle against SAD. 

Please note that cases of SAD with more severe symptoms should be evaluated and treated by medical professionals. Treatment options may include cognitive-behavioural therapy, antidepressant medication, or a combination of therapies. In such cases, your GP should be your first point of contact for guidance and appropriate care.

With the winter blues creeping in on us, searches for seasonal affective disorder have increased by500%.

With the colder months capable of having an impact on productivity, which features can help boost productivity whilst at work? With this in mind, Savoy Stewart has teamed up with experts at Brainworks Neurotherapy and Hillary’s, to reveal how to increase productivity during the winter months.

Top office features that can boost productivity:

1. Connection through colour

Colours are thought to influence many of our choices, moods and behaviours.  With many offices typically using bland tones such as white and grey, there are many different shades that can improve and increase employee productivity levels.

Yvonne Keal, on behalf of Hillary’s home store comments: “Light and airy pastel shades such as pinks, dusty yellow, lilacs and mint greens are great colours to incorporate into your office in winter as they promote calmness and can help release any built up tension in your work routine which still allows creative juices to flow.

“Allow the colour to influence your mood and mind-set in a more positive way, whether you paint a whole area or add a pop of colour to your desk, bright colours are proven to activate serotonin levels inside the brain making you feel more energised.”

2. Live plants

Adding greenery such as plants to an office can hold huge benefits for work life. With reportssuggesting that plants are capable of reducing stress and increasing productivity levels, they can also clean the air within an office and help filter out allergens.

Two plants that are great for boosting productivity levels are Bamboo Palm, which is famous for its pollution reducing abilities, increasing easy breathing and can promote clear-thinking. Perfect for a long work day. Whilst the Golden Pothos has similar powers, it can also remove unfavourable smells, keeping your airways clean and leaving no room for distractions.

3. Personalise your workspace

Whether this be at your home office or an external office environment, personalising your work space with your own items that reflect your interests can keep you engaged and relaxed.

Whilst your specific office area may keep you feeling relaxed, taking breaks from your space can have huge benefits on your work day. Studies have shown that regular breaks are great for boosting performance and energy levels, with research finding that taking mini-breaks throughout the work day can support wellbeing and increase productivity, even if it is a few minutes away from your desk.

4. Install artwork

Many office spaces are plain and lacking ‘life’ to their interior, therefore adding  artwork that is personal to you can be great for influencing emotions such as happiness, and can restore mental energy.

Nature imagery has been found to help with work frustrations, whilst artwork from your favourite artists or even family members can bring a sense of connection. Small framed pieces, stickers, posters or photographs all add a fun element, as long as they don’t create any potential distraction to you or other colleagues.

The office environment can have a significant impact on employee productivity, improvement areas to consider are:

1. Change your office layout

With people spending hours at a time in one space at work, the layout of your office is essential for encouraging productivity and collaboration with others.

James Roy, on behalf of Brainworks Neurotherapy comments: “Exposure to natural light  is essential for supporting your hormonal system. This is because the amount of light that enters your eyes during these times directly influences the production and regulation of hormones in your body, such as serotonin, melatonin and cortisol, which play a critical role in mood and sleep patterns. This effectiveness extends even to areas with cloudy weather, as the light can penetrate through clouds.”

2. Remove any potential distractions

Reducing excessive noise and clutter can make a huge difference to your day to day productivity. Utilising ‘quiet spaces’, organising dedicated work areas and setting expectations will help beat feeling unmotivated.

Senior Product Manager, Yvonne Keal, atHillary’s home store, spoke on combating distractions in your workspace:

“A cluttered physical space equals a cluttered mental space, so remove any unnecessary items from your office to maintain concentration. Dim lighting can also make you feel tired, unfocused and increase chances of headaches, therefore placing your desk perpendicular to a window is best for the most natural light.”

Although jewellery is considered more feminine than masculine, modern times have changed this perspective, making it incredibly stylish to accessorize male outfits.

However, you must know how to mix and match to balance style and class. So, here’s our complete guide on trending piercings and jewellery pieces for men.

Men’s Piercing Trends To Watch Out For

Lower-side lip piercings are attractive, but piercing the labret (middle area below the lower lip) also looks great when you choose ball-tup piercing.

Made famous by the punk era of the 1970s and still thriving, eyebrow piercings can be vertical, multiple horizontal, bridge, or anti-eyebrow piercings.

Source: Unsplash

Although common among both genders, male ear piercings are usually found on specific ear parts like the conch, rook, daith, helix, and tragus, unlike the lobe, which is common among females.

Source: Pexels

Nose piercings can be done on both the septum and nostrils, accompanied by additional accessories such as pinchers, bull rings, or septum tusks.

These are the most popular piercings for men, especially since they remain out of site. A horizontal, angled, or vertical puncture is made at the base of the nipple for this piercing.

Gaining popularity post World War II, tongue piercings first started in the United States, but after the 1990s, they became less common among men. It’s a midline piercing made by puncturing a hole through the tongue.

Things To Consider Before Getting Piercings

Timeless Jewelry Pieces To Wrap Up Your Look

Watches are timeless pieces and a striking attire addition for the modern man. Apart from serving as a status symbol, they communicate elegance and are functional.

Rings are a unisex accessory, but they have indeed stood the test of time among men, making them one of the only pieces that aren’t considered emasculating.

For men, these must be simple instead of crowding your wrist with hordes of straps or bangles. Bracelets are small and easy to style; if worn in moderation, they won’t be too tacky.

When dressed for business or a formal event, you can always go right with something as classic as cufflinks. They’re elegant and scream timelessness like no other accessory.

Tips To Style Your Jewellery

With the holiday season at an end, many people will be beginning to feel the effects of their Christmas activities. Weeks of over-eating, over-drinking, and sitting back on the sofa are fun for a while but come January many will be looking to get back to a healthier lifestyle.

With that in mind, sports nutrition experts, from Bulk.com have identified the most dangerous parts of your holiday habits and offered some easy tips to implement in the new year – helping to wipe away the effects of everyone’s Christmas indulgences.

The expert says: “It can be easy to get wrapped up in the festive cheer and celebrations, but for those looking to kick unhealthy habits once the festivities have ended, there are some simple and easy ways to get you feeling your best self again.

“There are plenty of benefits to taking a short break and treating yourself over the Christmas holiday, however many of us are guilty of continuing these habits after the holidays have ended. So, to help avoid falling into an unhealthy routine post-Christmas, we’ve identified three key habits, with long-term health risks, to watch out for.”   

Unhealthy Christmas habits:

1) Overindulging in rich foods

Over the holidays there’s a ready supply of chocolate and cheese on the go at all times. While small amounts of these foods are delicious, overeating for long periods of time poses health risks due to their high-calorie density.

What’s more, both cheese and chocolate are also high in saturated fats, which are known to contribute to high blood pressure and cholesterol levels – both of which are dangerous for your heart.

2) Moving less

During Christmas, many people spend their time sitting on the sofa, playing games and watching films, whilst indulging in delicious foods and enjoying a drink. Which is probably part of the reason that research from Loughborough University suggests people gain 0.4-0.9kg of weight over the season.

Relaxing and resting during the festivities is a great way to enjoy yourself and celebrate with family, however not moving enough in the long term is known to increase the risk of cardiovascular disease, diabetes, and obesity, as well as many types of cancer, making this a key habit to kick in the New Year. 

3) Overindulging in alcohol

A Christmas tipple goes down a treat, and it’s always 5 o’clock somewhere during the Christmas holidays. However, NHS guidance says that regularly drinking more than 14 units of alcohol per week can drastically impact your health in the long term. 

Officially speaking, no amount of alcohol can be considered “safe”. Whilst there are the immediate, obvious effects of overconsumption, such as alcohol poisoning, long-term consumption is even more dangerous and can lead to many types of cancer, and increased risks of heart and liver disease.  

So, with many people looking to change their lifestyle habits and achieve their New Year’s resolutions to be healthier, an expert from Bulk.com has also revealed five tips for easing back into a healthier lifestyle after Christmas.

Top five expert fitness and nutrition tips for easing back into healthy habits:

1) Walk everywhere

Walking is arguably the simplest and cheapest exercise available to us all. It’s almost entirely free since all you need is a pair of trainers or shoes that you’re comfortable in.

Swapping out short drives to the shops or your daily commute is a great way to sneak exercise into your day without really noticing.

Walking has many benefits to your health: it builds stamina, burns excess calories, and is great for a healthy heart. Experts say that a brisk walking pace is best for your fitness – making this a simple and effective way to feel healthier.

2) Drink less alcohol

After Christmas, it can be difficult to reduce the amount of alcohol we consume, but it’s crucially important if you want to improve your health.

An effective strategy for cutting back on alcohol intake is substituting alcoholic drinks with alcohol-free alternatives. These are not only delicious but also contribute to better overall health, helping to reduce the negative side effects your body feels from alcohol consumption.

3) Fill up on vegetables

Processed foods are dangerous, as it can become easy to consume hundreds of calories in small meals. Vegetables are generally much bulkier and less calorie-dense than other foods, they’re also full of essential fibre, vitamins, and minerals.

Filling up your plate with plenty of vegetables can be an easy way to control your calorie intake without feeling like you’re eating less. It can be hard to improve your diet without feeling hungry, but by bulking up your plate with veg you’ll still feel like your stomach is full.

Sweet potatoes, broccoli, carrots, and brussels sprouts are among the most filling and lowest-calorie vegetables, consider filling up your plate with these.

4) Avoid secret sugars

Sucrose, fructose, and dextrose are all scientific names for different types of sugar, easily missed by the undiscerning consumer. You might also see high-fructose corn syrup, barley malt, and molasses hidden in the ingredients list, which are all just sugars in a different form.

What’s more, natural sugars are presented as being much less unhealthy, but they’re all still just as calorie-dense and potentially harmful. Watch out for products filled with fruit juices and honey which claim to be a healthy option but can have just as many calories in.

5) Start slowly with exercise – everything in moderation!

The hardest part of exercising regularly is often not getting started but having the strength to maintain a regular routine. This is often due to aches and pains, which can be much worse after taking a Christmas break.

To avoid overworking yourself at the beginning heart rate-based workouts can be a great way to ensure that you’re only pushing yourself as hard as you’re ready for. Start your exercise plan with a frank and honest assessment of your fitness to avoid injuring yourself.

At-home exercise videos are an excellent way to get into fitness in a comfortable and convenient way. There are also many great apps and online services to help guide your fitness journey.

Finally, don’t forget to stretch! Stretching is essential to avoid injury and to reduce the amount of aching you’ll feel in the days after exercise, consider following a stretching tutorial online after every exercise session.

Fitness goals are notoriously made to be broken, with a report by Live Rugby Tickets revealing that seven out of 10 (70%) give up on their New Year’s resolution after a month or less.

The report also found that over half of Brits name exercise, improving health and losing weight as their top New Year’s resolutions for 2024

Here’s how long people are sticking to their fitness goals:

Whilst half (50%) of survey respondents’ top goal was to exercise more, only one in ten (10%) of those stuck to their new health habits for six months or more. 

When asked about their top ways to ensure these goals are stuck to, 28% answered tracking progress helped them remain on course, 27% recommended planning ahead with their goals and 21% said being realistic helped them keep to their goals. 

One in six (15%) respondents’ also recommended rewarding yourself to stay on track. 

According to Sarah Bolitho, Behaviour Change Specialist,  following their findings, there are THREE common mistakes made by Brits when pursuing their fitness goals:

1. Setting superficial goals

They have set a superficial goal, but have not thought about the deeper benefits or gains from it. For example, setting the goal of losing a stone.  The end goal is there, however when you dig deeper and ask why you’ve set that goal in the first place – there may be a poor understanding of the health benefits such as being able to run again, relieving pressure on joints, or reducing blood pressure. A better understanding of why you’ve set these goals is more likely to keep you on track.

2. Poor planning

While the outcome goal has been set, the actual steps to achieve this successfully are not planned out properly.  If the goal is to be able to run a marathon, you won’t be able to achieve this overnight. You need to plan out each individual step to suit and aid you in your end goal, such as: getting the right running shoes, learning about nutrition and hydration, starting with a 100, 200 metre run, or getting a running buddy.

3. Setting expectations too high

They don’t begin their goals from where they currently are in terms of knowledge or ability, instead they jump ahead and expect to succeed instantly. You need to focus on the journey, rather than jumping ahead to the outcome. 

“A weight loss aim may start with ‘eating healthier’, but break that down and start small – swap one bag of crisps for an apple this week, next week swap a can of pop for a glass of water. Simple changes will be gradually absorbed into your life and build confidence you need to accomplish bigger aims. 

“Finally, I always advise my clients to start right now, not tomorrow, not next month, or even on the 1st of January. Do so now. If they aren’t ready to start today, then the likelihood is that they don’t really want the goal.”

 Scott Harrison, Fitness & Nutrition Expert, who provided his top tips for those struggling to meet fitness goals:

“Always start small – something like 20 minutes of exercise 3 times a week is absolutely fine for a beginner. Then gradually increase intensity and time. 

“Make sure you set day-to-day achievable goals, and structure a plan that gets the job done early in the day if you can so you are less likely to procrastinate. Make sure you take part in exercise you enjoy, so you’ll be more likely to want to do it every time.

Establish a routine, stay consistent, and don’t be too hard on yourself if there are setbacks. There is no straight line to the top and nor should there be.”