Five ways to ... beat the January blues
The joys of January: tight waistbands, echoing bank accounts, winter vomiting viruses, failed detox regimes, back-to-work blues. According to the Samaritans, suicide levels peak around now. Last year psychologists even declared January 24 to be the most depressing day of the year. To stop the rot, try:
1 Mood foods: Research suggests that omega-3 fatty acids block chemicals called cytokines that can cause low mood. Oily fish (salmon, sardines, mackerel, tuna), flaxseed oil, nuts and seeds are all good sources. Some studies also link diets low in folate to low mood. Cabbage, broccoli and sprouts are good sources of folate.
2 Foiling the norovirus: The health protection agency says levels of infection of the "winter vomiting bug" are at their highest since 2002 in England and Wales, and that around 100,000 of us every week will go down with this horrid, though rarely dangerous, bug. The Royal College of GPs says we can do much to prevent the spread: improved hygiene (rigorous hand washing, cleaning surfaces, loos - anything that has been in contact with an infected person) and keeping infected people away from others for at least 48 hours after symptoms end are your best bet.
3 Eating breakfast: Attempts to reverse festive weight gain often involve meal-skipping. However, low blood sugar can affect energy and mood. Dietician Lyndel Costain says porridge - low-fat, filling, warm - provides mood-friendly B vitamins, iron and zinc, and keeps blood glucose levels steady.
4 Exercise and sleep: Studies show that exercise is an effective treatment for mild to moderate depression. Thirty minutes of activity (eg brisk walking) a day could tackle the January bulge, too. Weekend post-Christmas sleep "catch-ups", meanwhile, will make you even more lethargic and discombobulated. Sleep experts advise establishing a regular pattern of seven to eight hours per night: keep your bedtime and waking times consistent to reset your body clock.
5 Socialising: Countless studies have linked psychological wellbeing to social networks, but at this time of year we're all too fat and depressed to go out. Buck the trend: organise social dates, join a club, or become a volunteer.