Sunday Magazine – July 28, 2019

36 S MAGAZINE ★ 28 JULY 2019

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As antidepressant use in the UK soars, is it time we turned to more natural

20 ways to boost

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COME ON IN, THE

WATER’S LOVELY

“Swimming is brilliant, both

physically and mentally. But take

it outdoors and you’ll reap even

more benefits,” says Ella Foote

of The Outdoor Swimming Society

(outdoorswimmingsociety.com).

“Studies show it can boost

immunity, improve circulation,

reduce stress and ease

depression, while creating an

overall sense of wellbeing.”

Find a safe, supervised session

through the National Open Water

Coaching Association (nowca.org).

GET YOUR HANDS DIRTY

“Contact with the harmless

bacteria Mycobacterium vaccae

found in soil actually triggers the

release of serotonin in our brains,”

says Richard Baggaley, director at

The Greenhouse People. “So ditch

your gardening gloves every once

in a while to reap the benefits.”

GOOD MOOD FOOD

“Nourishing your mind is just as

important as nourishing your

body,” says Lauren Lovatt, vegan

chef and founder of Feed Your

Mind Candy (planthub.net). So lift

your spirits with cacao nibs

(sprinkle on salads or melt into

chocolate dishes), walnuts,

rosemary, broccoli and hemp seeds

(add to salads, yoghurt or soup).

PUT THE KETTLE ON

“Studies have shown that drinking

teas infused with chamomile

flowers can make you feel calmer,

brighter and more positive,” says

medical herbalist Katie Pande.

“Too much caffeine can cause

your body to release excess

cortisol – the major stress

hormone released by the adrenal

glands – triggering agitation and

blood sugar crashes and increasing

anxiety.” Try Pukka Herbs’ organic

chamomile, vanilla and manuka

honey teabags (£2.79 for 20 from

Tesco and Ocado).

SHIFT THE EXTRA POUNDS

An increased BMI (body

mass index) reduces

mental wellbeing, claim

Bristol academics in a study

published in BMJ. “Higher

BMI is causing the population

to be less happy and less

satisfied with their lives,”

concluded senior author Dr

Claire Haworth. An ideal BMI is

between 18.5 and 24.9. Calculate

yours at nhs.uk/live-well/

healthy-weight.

INHALE ROSEMARY

This essential oil is great for lifting

a low mood and clearing the mind,

says medical herbalist Hannah

Charman (physichealth.uk). Pop 10

drops in an AromaStick (available

from Amazon) to inhale while out

or use in a diffuser at home.

RIDE A ROLLER COASTER

“When you’re thrilled, your body

creates a biochemical cocktail of

adrenaline and dopamine which

rewards you with a euphoric high,”

explains Professor Brendan

Walker, who is involved in new

“thrill therapy” at Thorpe Park in

Surrey (thorpepark.com). He says,

“Your frown muscle (corrugator

supercilii) is turned off and your

smile muscle (zygomaticus major)

is turned on.”

GET CRAFTY

“Even a brief amount of time

spent on a creative pastime has

a positive effect on our wellbeing,”

says Jenni Regan, director of

London Arts in Health Forum.

A study by Philadelphia’s Drexel

University shows creating art

stimulates the area of the brain

related to rewards. “Swap TV

watching for reading, nights out in

the pub for evenings spent painting

or singing, and shopping for visits to

galleries or museums,” says Jenni.

BREATHE YOURSELF HAPPY

This simple technique can

stabilise heart rate variability in

seconds, says health coach Suzy

Glaskie (peppermintwellness.

co.uk). Simply breathe in for

a count of seven and out for

a count of 11. The longer

exhalation activates your

parasympathetic nervous system

and leaves you feeling calmer,

grounded, happier and more

positive. The more you practise

this, the more your body will

be able to slip into this “rest

and digest” state in

times of stress.