Discover how Lion’s Mane, Reishi and Cordyceps support memory, focus and brain health.

If you’re over 45 and occasionally forget where you left your glasses (spoiler: they’re on your head), you’re in good company. Midlife brings a certain… texture to memory and focus. The good news is you can nudge things in the right direction with targeted nutrition. Food first, always - but for cognitive performance, certain supplements are worthy of a daily place at the table. High on my list: a well‑made mushroom complex.

Functional mushrooms like Lion’s Mane, Reishi and Cordyceps have been used for centuries; now modern research is catching up, particularly around brain health. Woods Health’s Super Mushroom Complex is designed to bottle that know‑how into a single, easy routine. Below, I’ll walk through how (and why) this trio supports clearer thinking, why a combination beats a lone ranger, what quality looks like, and how to put it to work for your brain - especially if you’re in the UK, 45+, and want something practical that fits a busy life.

Why mushrooms for the mind?

• They’re rich in beta‑glucans and other polysaccharides that prime immune crosstalk in the gut–brain axis.
• They deliver unique compounds: hericenones and erinacines (Lion’s Mane), ganoderic acids (Reishi), and cordycepin (Cordyceps) - that hit multiple brain‑supportive pathways: supporting neuronal growth, reducing neuroinflammation, aiding energy metabolism, and so helping cerebrovascular function.
• They tend to “modulate” rather than “blast.” That means steady, cumulative support instead of a short‑lived buzz.

The cognitive case for Lion’s Mane (and why pairing it is even smarter)

Lion’s Mane (Hericium erinaceus) is the celebrity here, and with reason. Early human trials in older adults with mild cognitive complaints found that daily Lion’s Mane improved cognitive scores over 16 weeks. Mechanistically, Lion’s Mane’s erinacines and hericenones are thought to support nerve growth factor (NGF) pathways and support synaptic function. In other words, it helps the brain maintain the “wiring diagram” you rely on for names, tasks and that elusive word on the tip of your tongue.

But here’s the important bit: real life isn’t a laboratory single-variable experiment. Cognitive performance is a symphony - blood flow, inflammation, stress chemistry, sleep quality, mitochondrial energy and immune signalling. That’s why combining Lion’s Mane with other, complementary mushrooms often makes more sense for us humans.

Reishi: calm the noise, protect the wiring

• What it is: Reishi (Ganoderma lucidum), the “queen” of mushrooms, rich in triterpenes (ganoderic acids) and polysaccharides.
• Why your brain cares: Chronic, low‑level neuroinflammation is a known drag on cognition with ageing. Preclinical studies suggest Reishi triterpenes can lower inflammation in the brain. If Lion’s Mane helps support the laying of new neural tracks, Reishi makes sure that the track isn’t flooded.
• The lived experience: Many people report better sleep quality and a more centred mood with longer use of Reishi. Sleep and emotional balance are cognitive performance multipliers; cleaner sleep architecture often shows up as better attention and recall the next day.

Cordyceps: oxygen, energy, and get‑up‑and‑go

• What it is: Cordyceps (often C. militaris in supplements) contains cordycepin and adenosine analogues linked to cellular energy and vascular function.
• Why your brain cares: Your brain is an oxygen and glucose hog. Studies in adults (including older adults) show Cordyceps can improve how your body uses oxygen to fuel physical activity and it’s ventilatory threshold. While most trials test whole‑body performance, the mechanism - enhanced oxygen utilisation and endothelial function - applies upstairs too: better blood flow to the brain (specifically delivering oxygen and glucose) means happier neurons.
• The lived experience: People taking cordyceps often describe steadier daytime energy with less of the “spike and crash” of strong stimulants. That’s helpful for mentally heavy days when a third coffee just turns you into a jittery philosopher.

The synergy: more than the sum of their parts

• Lion’s Mane helps promote brain health.
• Reishi helps reduce neuroinflammatory “static,” creating the right environment for growth and repair.
• Cordyceps helps with the plumbing-oxygen delivery and cellular ATP - so your brain has fuel when you ask it to perform.

Think of it like tending a garden: Lion’s Mane is your seed mix, Reishi is the mulch that keeps weeds down and moisture stable, Cordyceps is the watering can. You can plant seeds without the rest, but the combination gets you a better bloom.

Does the research back combinations?

Lion’s Mane has the most direct clinical data for cognitive function. Reishi and Cordyceps bring strong mechanistic and human data in adjacent domains - sleep, fatigue, immune balance, cardiorespiratory fitness - that indirectly support cognition. Emerging clinical trials on multi‑mushroom formulas report improvements in cognitive tests and self‑reported mental clarity, and systematic reviews increasingly argue for multi‑target approaches in cognitive ageing. Head‑to‑head trials of Lion’s Mane alone versus a combined mushroom stack are still limited, but the pattern is what clinicians see: address multiple bottlenecks and you tend to get better real‑world outcomes.

Where Woods Health’s Super Mushroom Complex fits

Woods Health focuses on practical, evidence‑aligned formulations for everyday use in the UK. The Super Mushroom Complex brings together Lion’s Mane, Reishi and Cordyceps as well as other beneficial mushrooms in a straightforward daily dose - ideal if you’re 45+ and want to support memory, focus and mental stamina without turning your supplement cupboard into a mycology collection.

How to use it for best cognitive results

• Commit to consistency: Cognitive benefits are gradual. Give it a few weeks of daily use, then take stock. Subtle changes tend to accumulate.
• Timing: Many do well taking a mushroom complex with breakfast. If you find Reishi makes you pleasantly drowsy (some do), shift your dose to after your evening meal.
• Start steady: If you’re supplement‑sensitive, begin with half the suggested dose for 7 days, then increase.
• Stack smart: Mushrooms pair beautifully with:
  • Omega‑3 (DHA‑rich) for membrane fluidity and brain ageing
  • Magnesium for sleep and stress balance
  • Vitamins D and K for immune and neuromuscular function
  • A high‑quality B‑complex if your diet is light on whole foods
• Lifestyle amplifiers:
  • Eat Protein: your brain loves amino acids too.
  • Resistance training: 2–3 times per week to support neurotrophic factors.
  • Cardio: improves cerebral blood flow.
  • Sleep: 7–8 hours; consolidate memory like a pro.

Who stands to benefit most?

• Busy professionals 45+ who juggle family, deadlines and a brain that sometimes opens 17 tabs at once
• People easing back into fitness who also want better “mental stamina”.
• Those who feel their recall is a beat slower than it used to be, or who get afternoon brain fog

Safety and sensible cautions

• Food supplements should not replace a varied, balanced diet and healthy lifestyle. Please consult your doctor if you have a medical condition, or are on any medication before starting any supplement regime.

When to expect results

You may notice some benefits after the first week of daily intake, but it can take up to 12 weeks to notice a real difference.

And yes, you still might put the kettle in the fridge once in a while. You’re human, not a robot.

Practical FAQs

• Can I take it with coffee? You can take it after you have had a coffee. In fact, some people feel the combo delivers smoother focus with fewer jitters.
• Do I need to cycle it? Not necessary, but a 5‑days‑on/2‑days‑off rhythm, or a week off every 12 weeks, is fine if you like to pulse supplements.
• Extracts vs ground powder? For cognitive aims, standardised extracts generally win on potency and consistency.
• Will I feel it immediately? Think “nudge,” not “jolt.” We’re building capacity, not chasing a buzz.

A quick word on evidence standards

Nutrition research often studies single compounds to isolate effects. But brains don’t live in test tubes. A well‑designed combination targets several bottlenecks at once - that’s the logic behind Woods Health’s Super Mushroom Complex.

+ + + + +

References and further reading:

• Friedman M. (2015) Chemistry, nutrition, and health‑promoting properties of Hericium erinaceus (Lion’s Mane) mushroom fruiting bodies and mycelia. Journal of Agricultural and Food Chemistry, 63(32):7108‑7123.

• Mori K, et.al. (2009) Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double‑blind placebo‑controlled clinical trial. Phytotherapy Research, 23(3):367‑372.

• Wachtel‑Galor S, et al. (2011) Ganoderma lucidum (Lingzhi or Reishi). In: Herbal Medicine: Biomolecular and Clinical Aspects. 2nd ed. CRC Press.
• Liu J, et al. (2012) Anti‑inflammatory effects of triterpenes from Ganoderma lucidum in microglial cells. International Journal of Molecular Sciences, 13(7):9129‑9141.
• Beshara M, et al. (2019) Nutraceuticals and cognitive ageing: multi‑target approaches for neuroprotection. Nutrients, 11(11):2610.
• Chen S, et al. (2010) Effect of Cs‑4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a randomized, double‑blind, placebo‑controlled trial. The Journal of Alternative and Complementary Medicine, 16(5):585‑590.
• Hirsch KR, et al. (2017) Cordyceps militaris improves tolerance to high‑intensity exercise via ventilatory threshold in healthy adults: a randomized, double‑blind, placebo‑controlled trial. Journal of Dietary Supplements, 14(1):1‑13.
• Jayachandran M, et al. (2017) Health‑promoting effects of edible mushrooms through gut microbiota modulation. International Journal of Molecular Sciences, 18(9):1934.
• Cheah IK, Halliwell B. (2012) Ergothioneine; antioxidant potential in mushrooms and neuroprotection. Biochimica et Biophysica Acta (BBA) – Molecular Basis of Disease, 1822(5):784‑793.
• Irwin MR, Opp MR. (2017) Sleep Health: Reciprocal Regulation of Sleep and Innate Immunity. Neuropsychopharmacology, 42 (1): 129-155.
• Chen W, et al. (2012) Effects of Ganoderma lucidum on sleep quality and fatigue: a randomized controlled pilot study. Phytotherapy Research, 26(7):1071‑1077.

Note: The literature base for multi‑mushroom combinations on cognition is growing; while Lion’s Mane provides the most direct human data for cognitive scores, complementary evidence for Reishi (neuroinflammation, sleep) and Cordyceps (oxygen utilisation, endothelial function) supports the rationale for a combined formula. As always, individual responses vary; track your own results over time.

As we get older, we become more attuned to our bodies. We notice the small aches, the dips in energy, and the occasional night-time leg cramp that seems to come from nowhere. Many of us diligently follow the advice to drink plenty of water, yet these nagging issues persist.

If this sounds familiar, the answer may lie beyond the water glass. True hydration is a complex process, especially as we age. It's not just about fluid intake; it's about providing your body with the essential nutrients it needs to manage that fluid and generate energy at a cellular level.

Let's explore why we need more than just water and uncover some key nutrients that can help you reclaim your comfort and vitality.

Mistake #1: Believing Water Alone is the Answer

Our sense of thirst can diminish as we age, meaning we might not feel thirsty until we are already mildly dehydrated. Furthermore, age-related changes in kidney function can affect how our bodies conserve water and handle essential minerals called electrolytes (Kenney & Chiu, 2001).

When we drink water that is heavily filtered, it may filter out some of these minerals. So, while you may be successfully replenishing fluids, you could be failing to replenish all of the electrolytes your body loses every day. This leads us to the second, and perhaps most critical, mistake.

Mistake #2: Overlooking a "Master Mineral" for Muscle Comfort

If you experience regular muscle cramps, muscle twitches, or a feeling of persistent fatigue, you may be overlooking one of the most important minerals for muscle and nerve function: Magnesium.

Magnesium is involved in over 300 essential processes, from energy production to regulating blood pressure. Unfortunately, studies show that magnesium intake often decreases in older adults due to changes in diet and a reduced ability to absorb it from food (Veronese et al., 2014).

This is where magnesium becomes critical for comfort and in aiding hydration levels in the cells:

• It Relaxes Muscles: Magnesium is one of the essential minerals for helping muscles to relax. When levels are very low, muscles may contract involuntarily, leading to painful cramps and spasms.
• It Supports Energy: The body needs magnesium to create its main form of energy, adenosine triphosphate (ATP). A lack of magnesium can directly contribute to fatigue and weakness.

For many, supplementation is an effective way to ensure adequate levels.

• Woods Health Magnesium (made with magnesium citrate) is an excellent, well-absorbed form.

Mistake #3: Neglecting Your Cellular Energy Production

Dehydration is physically stressful and can leave you feeling completely drained. This deep-seated fatigue may be a sign that your cells are struggling to produce the energy they need.

Think of your body as a complex factory. It needs not only raw materials but also a skilled workforce and a powerful generator to function. There are other minerals and vitamins that aid your body in this process, but here are some important ones:

• The Workforce - B Vitamins: Most of the B-Vitamin family are essential for converting the food you eat into usable energy. As we age, our ability to absorb certain vitamins, particularly B12, can decrease significantly. Vitamin B12 is especially vital for maintaining energy levels and supporting nerve health. Supplementing with a comprehensive Woods Health Vitamin B Complex provides broad support, while adding a specific Woods Health Vitamin B12 can address the higher needs for this crucial nutrient.
• One of the Power Generators - Coenzyme Q10: Deep inside our cells are tiny power generators called mitochondria. Their job is to create ATP, the body's energy currency. Coenzyme Q10 (CoQ10) is a vitamin-like compound that is absolutely essential for this process. It helps the mitochondria work more efficiently to produce the energy your muscles and organs need. Our natural production of CoQ10 declines with age, which may contribute to a drop in overall vitality. Supplementing with Woods Health Co-Q10 can aid your cellular generators, helping to fight fatigue at its source.

A Simple Plan for Smarter Hydration and Vitality

Taking control of your hydration and energy doesn't require a complex overhaul. It's about making small adjustments:

1. Sip Fluids throughout the day: Don't wait until you feel thirsty. Keep a glass of water by your side during the day.
2. Focus on Mineral-Rich Foods: Incorporate foods like leafy greens, nuts, seeds, and bananas into your diet.
3. Consider a Targeted Support System: Address the root causes of fatigue and cramps by nourishing your body with some of the important minerals and vitamins that it needs to function better:
   • Magnesium for increased muscle comfort.
   • Vitamin B12 and B-Complex for your body’s energy conversion processes.
   • CoQ10 to help fuel your cellular power generators.

By shifting your focus from simply drinking water to properly nourishing your body, you can take a proactive step towards fewer cramps, more energy, and a greater sense of well-being.

+ + + + +

It is advisable to consult your GP before adding new supplements to your daily/weekly intake, especially if you have a new or existing medical condition or are taking medication.

+ + + + +

References:

Kenney, W. L., & Chiu, P. (2001). Influence of age on thirst and fluid intake. Medicine and Science in Sports and Exercise, 33(9), 1524-1532.

Veronese, N., et al. (2014). Effect of magnesium supplementation on physical performance in older adults: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 100(3), 974-981.

Jahnen-Dechent, W. and Ketteler, M. (2012) Magnesium basics. The Clinical Kidney Journal, 5(1), i3-i14. Link: https://academic.oup.com/ckj/article/5/Suppl_1/i3/447534

Patel, V. et al. (2024) Neuroprotective effects of magnesium: implications for neuroinflammation and cognitive decline. Frontiers in Endocrinology, Vol. 15. Link: https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2024.1406455/full

Kharait, S. (2022) A Magnesium-Rich Electrolyte Hydration Mix Reduces Exercise Associated Muscle Cramps in Half-Marathon Runners. Journal of Exercise and Nutrition. 5(3). Link: https://www.journalofexerciseandnutrition.com/index.php/JEN/article/view/126

Ko, Y.H. et al. (1999) Chemical mechanism of ATP synthase. Magnesium plays a pivotal role in the formation of the transition state where ATP is synthesized from ADP and inorganic phosphate. Journal of Biological Chemistry, 274 (41), 28853-6. Link: https://pubmed.ncbi.nlm.nih.gov/10506126/#:~:text=Chemical%20mechanism%20of%20ATP%20synthase.%20Magnesium%20plays,is%20synthesized%20from%20ADP%20and%20inorganic%20phosphate.

At some point in our lives, many of us face challenges that can be stressful and overwhelming. Most of the time, these challenges are beyond our control - as we have seen over the past couple of years. However, we can manage how we react to the challenges and the emotions that may come with those reactions.

High stress levels and/or extended periods of stress can have a negative impact on your mental, and even, physical well-being. And while it may seem like there’s nothing you can do about stress; you have a lot more control than you may initially think.

Effective stress management can help you break the hold that stress has on your life, helping you be happier and healthier. Feeling emotional, overwhelmed, nervous or having trouble sleeping and eating can all be normal reactions to stress. While there is no ‘one size fits all’ answer to helping relieve stress, here are some tips to help you deal with stress naturally.

Identify the cause of stress

While there are common causes of stress, we all have different triggers. It is important to find out what is causing you stress and to also understand how you may be allowing it to happen. E.g.

• Do you always dismiss your stress as temporary even though you can’t remember the last time you weren’t stressed and took a breather?
• Do you define / accept stress as an integral part of your work or home?
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

It’s important to really understand what is causing the stress in your life, and how you react to make sure you can help address the causes from the right angle.

Avoid Stressors

This may seem obvious, but many people accept that their stressors are part of modern life, this doesn’t mean you can’t avoid them or reduce the impact they have on your life. E.g. don’t listen to the news, turn off social media, learn to say ‘no’ more, try to avoid people that add to your stress or reduce the face-to-face time you have with them. See how you can change your routine to reduce your triggers – maybe a different commute to work or grocery shopping on-line. All the small changes matter.

 Take care of yourself

Again, another obvious one but many of us don’t put ourselves first and put everything / everyone else first. To be the best us we need to look after ourselves – this includes, eating healthy, exercising, sleeping well, and allowing yourself some ‘me time’ to unwind and recharge.

Connect

Never underestimate the power of spending time with a special friend or loved one that makes you feel calm, safe, and understood. Lunch with a good friend or a quiet country walk with your partner can have a massive positive impact on your mental well-being.

Supplements

There are a variety of natural supplements that may help you to reduce,  or alleviate some of the side effects of stress: -

• Seromax-5HTP - 5-HTP or 5-Hydroxytryptophan is a type of amino acid that naturally occurs throughout the human body. It is a chemical precursor of the vital neurotransmitter known as serotonin – which is responsible for that feeling of wellbeing and happiness we sometimes experience.
• CBD Oil – When cannabinol is mixed with a carrier oil, such as coconut oil or hemp seed oil‚ CBD Oil is created and this harbours an incredible amount of wellbeing properties, including helping reduce anxiety and improving sleep.
• Energy Gummies – These juicy gummies are packed with vitamins including vitamin A, D3, E and C, along with vitamin B complex which contributes to energy metabolism and the reduction of tiredness and fatigue.
• Ashwagandha - Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing. People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration.

Recognise when you need more help

While all these tips may be useful, it is also important to recognise when you may need some professional help by consulting a doctor, social worker, counsellor, or psychologist.

Although autumn is a beautiful season with it golden colours and crisp mornings, it is not uncommon for many of us to start to feel a little under the weather as the temperatures drop and the dark nights draw in - bringing with them seasonal illnesses and side effects. Not only is it the start of cold & flu season, but other seasonal side effects are also common around this time of year – from dry skin to mental health issues.

The colder weather and the increased use of central heating at home result many people experiencing dryer skin in the autumn months.  Some also find they experience a reduction in energy and motivation, and the darker nights may see increased levels of anxiety and depression for others.

To help give your body the seasonal boost it may need at this time of year, here are just some key supplements that may help keep you fit and healthy at this time of year and help you prepare for the winter months.

Vitamin A

While nature helps us get increased vitamin A with seasonal produce rich in Vitamin A such as pumpkin, sweet potatoes and carrots, not everyone can get the vitamins they need from their diet alone.  Vitamin A can help our skin maintain moisture and elasticity. Because it has a very important antioxidant function, it can prevent the appearance of the free radicals responsible for skin aging. It evens out the skin, improving tone and texture. It also encourages the natural production of collagen.

Vitamin D

As we see less of the sun in the autumn months, it makes sense that we may need more of the ‘sunshine vitamin’ to help keep us healthy in the darker months when we may be leaving the house and returning home in the dark. Low levels of Vitamin D could leave you feeling tired and unwell.

Vitamin C

Vitamin C helps to build up the immune system and boost immunity in the colder months, as well as helping reduce the symptoms of cold & flu. This popular vitamin is also needed for strengthening the blood vessels, bones, gums and teeth. It also has a protective role as an antioxidant. Vitamin C also helps to maintain normal blood fat and cholesterol levels and is involved in fat metabolism.

Ginger

Ginger offers many health benefits and has been used for its medicinal purposes for many years, having first been cultivated in China as an all-purpose remedy thousands of years ago. Ginger can be used to help alleviate nausea and settle an upset stomach, as well as having anti-inflammatory properties that can work to ease the symptoms of a common cold or winter flu, as well as relieving headaches and other aches and pains that become more prominent in colder weather.

Omega-3

Omega-3 is used to make cell membranes and is therefore vital in helping to keep the cells in your body nice and healthy. An Omega-3 deficiency can lead to dry skin, fatigue, and depression - all of which can be worse during the autumn months. This general all round good vitamin can also help lower your risk of disease and reduce inflammation.

We all feel ‘under the weather’ at times, but what does this actually mean? Evidence does show that weather can affect in our health in different ways. Climatotherapy is the idea of recommending different weather conditions for different illnesses. Patients with tuberculosis were traditionally sent to the mountains for the lower levels of water vapour and higher ozone levels. Conversely, seaside resorts are considered to be excellent ‘respite centres’ because of the sodium and iodine rich sea air and can help those with respiratory conditions or rheumatism.

Storms
Depending on the severity of the storm this type of weather can have a relative affect on our health. This is especially true for asthma and arthritis sufferers. Asthma UK recommends that people with the condition stay indoors with the windows closed during thunderstorms. This is because pollen grains and fungal spores get carried, broken up and concentrated down a narrow column of air. This can cause an attack for asthma sufferers or hay-fever sufferers. Even those without these conditions may feel a heavier feeling in their breathing. Even less dramatic storms can have an effect too, arthritis sufferers can find that rains storms make their aches and pains worse. This is not so much to do with the rain itself but the weather system that creates it; the warm fronts, the cold fronts and the changes in electromagnetic frequencies.

Cloud cover
Most people notice that prolonged periods of gloomy weather can affect their mood. However for some the effect is so noticeable that it interferes with their lives. The reduced levels of light can bring about fatigue, depression or feeling low, changes in appetite, apathy and disturbed sleep patterns. Conversely however, it seems that our memories may benefit from cloud cover, studies suggest that people performed better in memory tests when the weather was gloomy.

Drop the Pressure
Changes in atmosphere pressure can have an impact on sufferers of headaches and migraines. As the pressure becomes lower this can cause changes to oxygen levels. It is thought that the blood vessels in the head expand or contract to compensate for this.
Further studies have shown that if you are heavily pregnant there is a chance that your waters may break as your uterus expands in response to the change in atmosphere.

Feeling the cold
During the winter months the Met Office works closely with the Department of Health to make sure that they can provide timely information to healthcare professionals and the general public in order to keep people well. In the UK alone there are, on average, 25,000 extra deaths in the winter compared to other months of the year. Blood can thicken in the cold because of the increase in blood clotting factor fibrinogen. The cold can thicken blood, increase blood pressure and tighten the airways, making those who have respiratory or cardiovascular conditions more vulnerable to risk of stroke. Experts suggest that the optimum temperature for the general living area of a house is 21 degree Celsius and 18 degrees Celsius for a bedroom.

How true is it that the cold gives you a cold? Well according to a study from the Common Cold Centre, when colds are circulating many people are carrying the infection but showing no symptoms. When exposed to the cold weather, the once warm blood, that was supplying the white cells that fight infection, becomes chilled and the infection starts to take hold. So if going out, wrap up warm.

If you cant stand the heat…
Sunshine is good for us in small quantities and is needed by the body for the production of Vitamin D which is important for healthy growth. However, in extreme heat our heart rate rises, blood vessels expand to let more blood reach the skins surface and we sweat more often causing dehydration. The combination of dehydration and loss of blood from the central nervous system can lead to fainting. This is a particular risk to young children and the elderly. Check the temperature in your bedroom, hot temperatures over night can make it difficult for the body to cool – experts suggest 18 degrees Celsius to be the optimum temperature to sleep in, and 21 degrees Celsius for the living area.

The lighter side of health.
Other, more cheery effects of a sunny day is the impact it can have on our mood. There is a photoreceptive system within the eye that is separate from the visual system. This photoreceptive system is light sensitive and directly attached to the arousal system in the brain. When light passes through this photoreceptive system, the neurotransmitter serotonin is released. This is the chemical that helps us to feel good and uplifted. When there is reduced daylight less serotonin is released and instead the opposing chemical, melatonin, becomes dominant. Melatonin induces the sleep process and can leave us feeling ‘half asleep’. Usually this system works well, as night time falls our body responds naturally by producing melatonin but when it is grey and dark during the day the combination of reduced serotonin and raised melatonin can cause a condition called Seasonal Affective Disorder (SAD). This is now a widely recognised clinical condition and there are medically proven light therapy products available to support sufferers re-dress the balance.

Sometimes the effect is physiological or sometimes psychological, either way we cannot deny the inextricable link between our wellbeing and natures environment. So much so, the MetOffice have a dedicated service, Healthy Outlook. This service was designed specifically to help people with chronic obstructive pulmonary disease (COPD), including emphysema and chronic bronchitis, stay well throughout the year.

If you have any concerns the effect the weather has on health refer to the met office website http://www.metoffice.gov.uk/health/public.

Animals react to the changing seasons with changes in mood, metabolism and behaviour people and human beings are just the same. Many people find they eat and sleep slightly more in winter and dislike the dark mornings and short days and this is commonly referred to as 'winter blues' or 'winter depression'. Others have symptoms that are more severe, often making it difficult to cope with work and putting strain on relationships. This is a recognised problem known as Seasonal Affective Disorder that's usually shortened to SAD (sometimes also called SAD syndrome or SAD disorder).

What are the symptoms of SAD and winter blues?

If you suffer from either SAD or winter blues symptoms you will probably start to notice the difference around September and may not feel like your normal self until April. The main symptoms are listed below; you may not experience all of them, particularly with milder winter blues:

• Sleep problems - oversleeping but not refreshed, cannot get out of bed, needing a nap in the afternoon
• Overeating - carbohydrate craving leading to weight gain
• Depression, despair, misery, guilt, anxiety - normal tasks become frustratingly difficult
• Family / social problems - avoiding company, irritability, loss of libido, feeling emotionally 'numb'
• Lethargy - too tired to cope, everything an effort
• Physical symptoms - often joint pain or stomach problems, lowered resistance to infection
• Behavioural problems - especially in young people

Who does it affect?

The standard figure says that around 2% of people in Northern Europe suffer badly, with many more (10%) putting up with milder symptoms (sub-syndromal SAD or winter blues). Across the world the incidence increases with distance from the equator, except where there is snow on the ground, when it becomes less common. More women than men are diagnosed as having SAD. Children and adolescents are also vulnerable.

What causes SAD?

The problem stems from the lack of bright light in winter. Researchers have proved that bright light makes a difference to the brain chemistry but why some people suffer and others don't is not clear.

Nerve centres in our brain controlling our daily rhythms and moods are stimulated by the amount of light entering the eyes. As night falls, the pineal gland starts to produce a substance called melatonin that tells our body clock it's night time; bright light at daybreak is the signal for the gland to stop producing this melatonin. But on dull winter days, especially indoors, not enough light is received to trigger this waking up process. Light is also linked to serotonin (also known as or 5HT), a neurotransmitter in the brain. This makes sense because low serotonin levels can cause depression and if you're depressed it can be difficult to concentrate and complete what would normally be simple tasks. Evidence has shown that serotonin levels increase with exposure to bright light - SSRI drugs such as Prozac have the same effect, but without getting into prescription drugs, a simple course of Vitamin D can be an effective counter balance.