Natural health: How can I shake off my low mood? 

The clocks and seasons changing can create the conditions for a low mood

Circadian rhythm has a large impact on our mood Picture: iStock 

I’m finding it difficult to shake off a low mood. Oddly, it started last month when the clocks went forward. My energy levels are quite flat, too. Everything seems like a really big effort. Usually, this is my best time of year as I love the longer days and the signs of spring bursting through.

The changing of the clocks combined with the change of season can disrupt our circadian rhythm, although it is typically the autumn shift that disrupts our mental and physical wellbeing.

Rhodiola rosea (also known as rose root and golden root) is an excellent herbal remedy to help the body adapt.

Rhodiola is often indicated for managing stress and anxiety, as it may help improve mood, support immune health, and boost energy levels. You need a relatively small amount of rhodiola daily to benefit from this adaptogen; around 300-600mg a day is enough to manage burnout, stress, and chronic fatigue. Terranova Rhodiola is available from health stores where 50 capsules (300mg each) cost €31.50 (or 100 capsules for €54.95). Take one to two capsules daily, preferably in the morning.

Since Rhodiola is an adaptogen, it is a good idea to take it in cycles rather than continuously. Begin with the higher dose of two capsules daily for three weeks, take a week off, then drop to the lower dose of one capsule daily for three weeks, and take another week to reassess whether you need to add another cycle.

I suffer from stiffness in my knees and hips when I try to walk. What would you recommend as a remedy?

Foods from the Solanaceae (nightshade) family are thought to trigger joint pain and inflammation in some people. You could try eliminating nightshades, which include tomatoes, potatoes, capsicum, peppers, and aubergine. If this approach has no impact on your joint stiffness after 10-12 weeks, you can reintroduce these foods into your diet. I would suggest speaking to a dietitian before making changes to your diet.

Adding specific spices to your diet can also help. Turmeric is an effective anti-inflammatory, and ginger can help with pain and increase blood flow to the affected area, promoting healing.

Boswellia, the resin of the Boswellia serrata tree, supports the vascular system by helping to relieve inflammation and reduce vessel constriction. It can be used to treat a range of musculoskeletal conditions, including arthritis, headaches, menstrual cramps, sports injuries, and carpal tunnel syndrome.

Holland & Barrett has a supplement which combines turmeric with Boswellia and ginger, vitamin D for bone health, and black pepper to boost turmeric absorption. It costs €32.49 for 90 capsules — you only need to take one daily.

Note: Do not take supplements containing ginger if you are presently on any blood-thinning medication.

A combination of glucosamine sulphate and chondroitin supplements can be good for long-term joint protection. Glucosamine works by helping to lubricate joints and supporting the maintenance and repair of cartilage. Chondroitin helps to attract fluid and nutrients into the cartilage. You can purchase glucosamine and chondroitin supplements from health stores in a range of strengths and forms.

Most glucosamine is derived from crustacean sources, and chondroitin is typically either bovine (cow) or porcine (pig) derived, so keep this in mind if you have specific allergies.

• NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.