01 Salmon
The oily fish is a rare edible source of vitamin D. Low levels are common during the winter months when sunlight is limited, which can affect your mood.
02 Edamame
The beans from which tofu and soya milk are made are rich in folate. This vitamin supports nervous system function, and subpar levels are linked to low mood.
03 Spring Onion
These contain prebiotics that help the bacteria in your gut to flourish, which in turn boosts sleep. Finely slice and add to salads and soups.
04 Mushrooms
One of the few plant-based sources of vitamin D. As well as bolstering mood during the darker months. Also, research suggests that vitamin D supports fat loss.
05 Leafy Greens
Darker leaves such as kale, cabbage, broccoli and chard are solid sources of energy-raising iron. Unfortunately, iceberg doesn't bring much to the party.
06 Wholegrain Rice
As a nutrient-heavy carb, brown rice provides lots of vitamin B6 for energy metabolism. When you're stressed - by hard deadlines or tough workouts B vitamins are easily depleted.
07 Avocado
A diet rich in oleic acid - found in olives and avocados - has been associated with improvements to both blood pressure and mood.
08 Seeds
Many are rich in magnesium, which helps your body convert food you eat into usable energy hence why low levels are linked to fatigue. Seeds are extra tasty when toasted.
09 Red Chilli
As well as being a powerful antioxidant and boosting blood flow to warm your body, chilli is rich in vitamin C, which can lower stress levels.
10 Squash
この記事は Women's Health South Africa の July - August 2023 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です ? サインイン
この記事は Women's Health South Africa の July - August 2023 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です? サインイン
Irreconcilable Differences?
You’re one-upping your partner on all health fronts and now your relationship has more tension than your new resistance bands. Here’s how to get over the hurdle of mismatched goals.
Hot And Bothered
Inflammation is all the rage in health conversations right now and research is establishing it as a major player in all sorts of issues you don't want to deal with. But! You can safeguard yourself from the smokin' internal inferno with these smart strategies.
Self-esteem under the microscope
The term brings to mind positive-thinking memes with sunset backdrops and swirly lettering. But could I you sum up self-esteem when asked as part of a pub quiz? Didn't think so. And there's more at stake here than winning the points.
the reset
IT'S NEVER TOO LATE TO START OVER
Mind Over Muscle
Could you level up your strength training just by putting your mind to it?
ON BEING THE HEROINE OF YOUR OWN LIFE
Olympian. All-African Games winner. African champion. Record-breaker. Javelin athlete Jo-Ané van Dyk talks mental fortitude and what it takes to live up to your own hype. If there's one thing she can do, it's to throw down. And it's all about to reach peak levels.
Why Women Are Choosing to Be Child-Free
The choice can be liberating, yet stigmas persist. Here, how to cut through the noise with clarity and confidence to make the decision that's right for *you.*
FUEL YOUR SKIN
Inside your body, there's a crew of unsung protein heroes that scientists believe are the key to a healthy, glowing complexion. Heads-up: your routine is about to change for the better.
How To Be Decisive
You could use a Magic 8 ball to help you make a choice. Or, while you're waiting to 'ask again later', let our experts explain the best ways to get unstuck.
Build A Strong Base
You heard it here: the pelvic floor is the forgotten core - and you're selling yourself short by waiting for a specific life stage to train it. Your four-move workout is here.
