Health store help

Looking for advice on natural health and wellbeing? Your local independent health stores can offer a wealth of knowledge and expertise. This issue we speak to nutritional therapist Frances Baker as well as naturopath and clinical herbalist Aislí Fitzgerald from An Tobairín Health Food Shop in Bandon, Co Cork

As the days get shorter, many people notice dips in mood, more brain fog and changes in sleep,” says Frances Baker. “Small nutritional shifts can make a big difference. One of the first things I look at is how people are starting their day. A protein-rich breakfast steadies blood sugar, which has a huge knock-on effect on mood and mental clarity. When someone swaps coffee and a scone for eggs, Greek yogurt with nuts and seeds or a chia pudding, they often tell me within days that they feel calmer and more focused.

Certain nutrients are important for supporting brain health in winter. Omega-3 fats help brain cells to communicate smoothly and support mood and focus. You will find them in salmon, mackerel, sardines, flax and chia seeds. B vitamins (especially B6, folate and B12) are key for making serotonin and dopamine, so including foods like leafy greens, eggs, beans, lentils and good quality animal protein can really help.

Magnesium is another nutrient I rely on because it supports the brain’s calming pathways. Pumpkin seeds, spinach, dark chocolate and almonds are all great sources, and magnesium glycinate works well in the evening for those who wake during the night. With reduced sunlight, topping up vitamin D becomes important. Eggs and oily fish can be good sources, although many people need a supplement in winter.”

Herbal helpers to calm the mind
“Medicinal herbs can also support the nervous system during the colder, darker months of the year,” says Aislí Fitzgerald. “Bacopa (Bacopa monniera) and Gotu kola (Centella asiatica) are two ayurvedic herbs that can help to improve memory and focus. They can be found in capsule form or added to a custom-made herbal tincture by a herbalist.

Rhodiola (Rhodiola rosea) is an adaptogenic herb that can improve energy levels as well as mental clarity and focus. As a powerful adaptogen it is only recommended for short-term use of no more than three months. It can be taken as a capsule or tincture.

Rosemary (Rosmarinus off.) is a culinary herb that also has a powerful tonic effect on the brain. It has antioxidant properties and improves the blood flow to the brain, helping to improve alertness, focus and concentration. It can be added to food, drunk as a herbal tea or added to a custom-made tincture by a herbalist.

Vervain (Verbena off.) is a tonic for the nervous system and helps to calm anxieties and uplift the spirits. It is useful for clearing the mind and promoting focus and concentration. It is a delicious herbal tea so can easily be enjoyed as a warming drink throughout the winter months.

Valerian (Valeriana off.) can help to calm heart palpitations, tension headaches and muscle tension. It works best for people with a calmer, cooler constitution. For people with hotter constitutions, who are always on the go and have a tense or excitable energy, this herb may actually stimulate them, further causing restlessness and insomnia. Some herbal formulas add cooling herbs to prevent this from happening, but it may be best to avoid the herb for those people. Valerian can be taken as a tincture and is easily found in health shops.

Hops (Humulus lupulus) would be an excellent choice of herb for sleep when valerian is not appropriate. They can help to promote deep relaxation, especially for people with a hot constitution who suffer from poor digestion and insomnia. They can be enjoyed brewed as a tea or taken as a tincture from your local health shop.”