By Patrick Holford

Boost GABA naturally this winter. For many people, the darker months are when anxiety creeps up and mood dips. Shorter days, colder weather and more indoor time often leave the nervous system running on empty. Yet winter does not have to feel this way. Once you understand what is happening in your brain, you can support it with simple, effective tools that help you stay calm, steady and more resilient.

Why alcohol and cannabis feel calming: the GABA effect

How these substances create short term calm

When anxiety builds, many people instinctively reach for something to take the edge off. In one ordinary week in the UK, around 10 million tranquilliser pills are taken, 10 million cannabis joints are smoked and 120 million alcoholic drinks are consumed.

These substances all act on the same calming messenger in the brain: GABA, short for gamma aminobutyric acid. GABA is your neurological dimmer switch. It helps turn down adrenaline, settles the nervous system and makes you feel relaxed and more sociable. A drink or a joint can temporarily boost GABA and give you that familiar sense of relief.

Why the calming effect backfires

The problem comes shortly afterwards. GABA rises, then dips. Once levels fall, irritability, low mood and cravings follow, pushing people towards another drink or smoke. Alcohol also disrupts dreaming sleep which is essential for mental rejuvenation. The result is that you wake tired, flat and anxious with GABA still suppressed and the body working hard to detoxify last night’s alcohol.

Over time, alcohol raises anxiety rather than reducing it. Cannabis, used habitually, tends to lower drive and motivation while offering the same short-lived GABA response.

The good news is that you can support your GABA system in ways that build resilience rather than deplete it.

Natural ways to boost GABA and restore calm

GABA and taurine supplements

GABA is both a neurotransmitter and an amino acid. Supplementing it can help support healthy GABA activity in the brain, offering a gentle, natural way to unwind. Several natural calming formulas include taurine and glutamine which help the body boost GABA production.

Taurine is structurally and functionally similar to GABA and helps settle the stress response. Despite its inclusion in energy drinks, taurine is not a stimulant. Research shows taurine supplementation slows key markers of ageing. It is richest in animal foods, so vegetarians may be more prone to low levels. A typical supportive dose is 500 to 1,000 mg twice daily.

B vitamins and vitamin C for steadier mood

Several B vitamins, especially vitamin B6, are tightly linked to how efficiently your body produces GABA. A recent trial found that 100 mg of B6 reduced self-reported anxiety. Another review concluded that B6, magnesium and essential fatty acids can reduce anxiety and blood pressure responses to stress, particularly in women.

 Vitamin C also plays an important role in stress resilience. It sits alongside cortisol in the adrenal cortex and rises in the bloodstream during stress. Since humans, unlike most animals, do not produce vitamin C internally, low intake can heighten vulnerability to stress. Several trials show vitamin C supplementation reduces anxiety and boosts mental vitality.

Calming herbs: valerian, hops and passionflower

Valerian (Valeriana officinalis) is a well-established natural relaxant used for restlessness, nervousness and insomnia. It enhances GABA receptor activity and can help boost GABA in a gentle way that supports deeper relaxation. Typical amounts are 50 to 100 mg twice daily, with double that amount before bed if sleeplessness is an issue. Valerian should not be combined with sedative medication or alcohol and not taken without medical guidance.

Hops (Humulus lupulus) has been used historically for sleep and nervous tension. It acts directly on the central nervous system and is most effective when combined with valerian or passionflower.

Passionflower (Passiflora incarnata) offers gentle calming support, promotes sleep and has no known side effects at normal doses. Around 100 to 200 mg a day is typical. It is also thought to be useful for children who struggle to settle. For those who want to avoid excessive drowsiness, hops and passionflower used without valerian may be preferable.

Magnesium to relax body and mind and to help boost GABA pathways

Magnesium supports muscle relaxation, nerve function and mood. Diets high in sugar, refined foods, calcium rich dairy, caffeine and alcohol may lead to depleted magnesium status. Too much calcium relative to magnesium can contribute to muscle tension, nervousness, insomnia and irregular heartbeat.

Magnesium also helps stabilise blood sugar and works alongside B6 and zinc in stress regulation. Several trials show that magnesium, especially combined with B6, reduces anxiety and depression within weeks.

Most people would benefit from around 300 mg from supplements, alongside a diet rich in vegetables, nuts, seeds and whole foods. Seeds, nuts, beans and leafy greens provide very good levels.

Theanine: why tea feels calming

Tea delivers caffeine but never feels as jittery as coffee. That is because tea naturally contains L-theanine, an amino acid that increases alpha wave activity associated with relaxed alertness. Around 50 mg can noticeably shift the nervous system into a calmer state.

Balance blood sugar to reduce anxiety physiology

Alongside supporting neurotransmitters like GABA, keeping blood sugar steady is one of the simplest ways to reduce anxiety. When glucose drops, the body releases adrenaline and cortisol to raise it again, which can create sudden waves of anxiety, shakiness and irritability. Research shows that unstable glucose control increases stress reactivity and mood volatility, while balanced meals with protein, fibre and lower GL carbohydrates help stabilise both blood sugar and mood. This is particularly relevant in winter, when comfort eating, irregular routines and higher sugar intake are more common.

Support omega 3 levels for calmer mood and boost GABA function

Another key factor underpinning calmness is omega-3 status. Several clinical studies show omega-3 supplementation can lower symptoms of anxiety and improve overall mood stability, especially in those with low baseline levels. Since omega-3 cannot be produced in meaningful amounts by the body, keeping levels optimal makes a measurable difference to stress resilience.

Top up vitamin D for winter mood resilience

Winter is also the time when vitamin D levels typically fall, and low vitamin D has repeatedly been linked with lower mood, poorer stress tolerance and greater anxiety. A large meta analysis found that adults with low vitamin D were significantly more likely to experience depression, and supplementation helped improve mood in those who were deficient. Vitamin D also influences serotonin production and inflammation, two pathways that strongly affect how the brain responds to stress. 

A notes on panic attacks, lactic acid and the breath

Panic attacks can be terrifying, with palpitations, rapid breathing and a sense of impending doom. While psychological factors play a role, there can be a biochemical layer too. High levels of lactic acid can drive symptoms. When breathing becomes fast and shallow, carbon dioxide drops and lactic acid rises, which can quickly trigger an anxiety surge.

Breathing slowly into a paper bag or through cupped hands can help restore balance by raising carbon dioxide and reducing lactic acid. Keeping blood sugar stable by eating regularly also helps prevent abrupt dips that can trigger hyperventilation.

A systems based approach to boost GABA and reduce anxiety

Anxiety rarely comes from one place. Biology, psychology, sleep, nutrients, hormones, blood sugar and daily habits all interact, which is why a systems based approach often works best. Supporting several of these pathways at once helps the nervous system become steadier and more resilient, especially in winter when stress loads tend to rise. When you strengthen blood sugar balance, reduce stimulants, restore nutrient status, improve sleep and use targeted herbs, you naturally boost GABA and shift the whole stress response.

Whether it’s to offset festival indulgence, reduce stress, tackle isolation or stick to a budget, we’ve got some great advice for the best Christmas ever!

“It’s the most wonderful time of the year” – so the song goes. But as well as the “parties for hosting, marshmallows for toasting and carolling out in the snow”, healthy eating and activity levels often go out of the window, and relationships and finances come under strain. Our expert tips can help.

12 days of wellbeing

1. Eat Wisely

With turkey being one of the leanest meats, Christmas dinner needn’t mean overindulgence. Registered dietician Dr Sammie Gill suggests “keeping half your plate for vegetables, trying figs in blankets instead of pigs in blankets, and roasting potatoes with the skin (for fibre) and using olive oil instead of goose fat.”

2. Eat slowly

“It takes around 20 minutes for the brain to register fullness,” adds Dr Gill, “so mindful eating increases awareness of fullness cues.” This, plus chewing thoroughly, will also reduce the chance of bloating and heartburn.

3. Don’t overdo the booze

Choose lower alcohol beers and wines. Dr Gill suggests, “Alternate alcoholic drinks with non-alcoholic ones, opt for spritzers and keep an eye on your consumption”.

4. Share the load

Hosting Christmas can be stressful says Mental Health Foundation director Alexa Knight, but you don’t have to do it all. Sharing the load with guests and family can ease stress and make the day more enjoyable for everyone.

5. Shop wisely

A maxed-out credit card means maximum stress, so shop sensibly. Agree a budget, exchange ‘promise vouchers’, or make edible offerings like ginger biscuits or chocolate truffles.

6. Ignore the influencers

To reduce stress – and spending – forget online images of the perfect Christmas. Focus on what really makes you and your loved ones happy.

7. Manage family tensions

Set boundaries to protect your wellbeing. If tensions rise, take time out to reset and breathe.

8. Get away from the screen

Turn off devices and play games that everyone can join in with — like charades or ‘Who am I?’.

9. Manage loneliness

Plan your day in advance, enjoy activities that bring joy, and check in with friends or neighbours.

10. Volunteer

Volunteering boosts your mood and helps you feel part of something meaningful. Try Crisis or Salvation Army.

11. Stay active

Try exercise ‘snacks’: short bursts like climbing stairs, dancing, or walking the dog.

12. Catch some Zs

Sleep is essential for wellbeing. For better sleep tips see https://www.ecoursecapital.online/clear-sleep/

Let’s be honest — most of us are sitting on a mountain of phone photos we’ll never look at again. Thousands of snapshots of birthdays, sunsets, pets, and half-eaten brunches, all waiting for some mythical “one day” of organization. But what if that day was now? And what if those photos could transform into something you actually love seeing every day?

Before We Dive In

Here’s a quick snapshot of what you’ll get below:

• How to rediscover your favorite photos (and what to skip)
  
  
• Creative ways to turn digital images into real-world beauty
  
  
• A checklist for making your displays meaningful, not messy
  
  
• Inspiration for gifts, home décor, and personal keepsakes
  
  
• Answers to the most common “but where do I start?” questions

Rediscover What Matters

Your phone’s photo roll isn’t just a jumble of pixels — it’s a living diary. The trick is learning to see it that way again. Start by setting aside fifteen minutes to scroll and mark your favorites. Don’t overthink it. Trust your gut.

Tip: Look for patterns. What moments, faces, or places make you pause? Those are the seeds of meaning.

If that sounds overwhelming, focus on themes — family milestones, pets, travel memories, or even a single year. You’ll notice that once you start curating, your camera roll suddenly feels lighter and more personal.

The Creative Pathways: Ideas for Everyday Displays

Photos shouldn’t live in hiding. Below are some easy, inventive ways to give them new life:

• Gallery Walls: Mix prints of varying sizes and frames. Include textures — ticket stubs, letters, or postcards — for depth.
  
  
• Digital Frames: Modern models can rotate thousands of images, perfect for the minimalist who still wants variety.
  
  
• Mini Books: Services like Artifact Uprising make it simple to print compact, themed photo collections.
  
  
• Fridge Grids: Magnetic squares let you swap photos, keeping your space fresh.
  
  
• Memory Jars: Print small, foldable photos and drop them in a clear jar — one for each year or event.

The Calendar That Tells Your Story

Here’s a subtle, year-long way to keep memories close: create a personalized photo calendar. Imagine flipping to a new month and being greeted by moments that matter — your child’s smile, your favorite hike, that vacation sunset.

You can explore options for a custom calendar that let you start with a template, upload your chosen photos, and personalize layouts, text, and stickers before ordering. In less than an hour, you can turn an ordinary tool into a meaningful daily companion.

Quick How-To: Your Mini Photo Revival Checklist

1. Define a theme — family, travel, pets, or seasons.
2. Select 20–30 core images.
3. Choose your display format — wall, print, or digital.
4. Edit lightly. Natural is better than perfect.
5. Print or upload to your chosen platform.
6. Add personal touches — captions, notes, or quotes.
7. Display proudly. If you smile every time you see it, you did it right.

Beyond the Wall: Other Ways to Use Your Photos

Project Type	Description	Where It Fits
Photo Journals	Combine short reflections with weekly photo highlights.	Perfect for mindfulness routines or creative journaling.
Greeting Cards	Personalized photo cards for holidays, birthdays, or thank-yous.	Keeps relationships warm and personal.
Custom Gifts	Turn photos into puzzles, mugs, or tote bags.	Ideal for grandparents, newlyweds, or travelers.
Slideshow Keepsakes	Set your best moments to music for events or reunions.	Great for digital storytellers.
Shadow Boxes	Mix 3D mementos (tickets, flowers, notes) with printed photos.	Ideal for anniversaries or milestone décor.

These projects keep memories visible, not buried — they move your story from “camera roll” to “conversation starter.”

FAQ: Common Photo-Overwhelm Questions

I have 10,000 photos. Where do I even start?
Choose one folder or event at a time. Curate in short bursts instead of marathon sessions.

Do printed photos still matter in a digital world?
Absolutely. Physical photos engage your space — and your memory — in ways screens never will.

I’m not creative. What’s the easiest project?
A personalized calendar or mini book. They’re quick, guided, and instantly rewarding.

How do I make it look cohesive?
Use recurring colors, themes, or lighting. For a cleaner aesthetic, stick to one filter style across all prints.

Try Digital Frames

If you’re starting small, digital frames like Nixplay collections are surprisingly elegant. They sync directly with your phone, letting you upload favorite photos instantly — perfect for rotating memories without another printing session.

Bonus: You can share access with friends or family, creating collaborative albums that update automatically.

Why This Matters

Turning your photo clutter into tangible stories is more than decoration. It’s a daily reminder that life’s fleeting moments have a place in your present, not just in the cloud. These creative acts connect you back to your own history and the people who shape it.

Conclusion

Your phone already holds the raw materials for art, memory, and meaning. You just have to set them free. Start with one small project — a framed print, a custom calendar, or even a photo jar. The goal isn’t perfection; it’s presence.

So open that gallery app, choose a handful of moments that make you feel something, and bring them into the light. Your walls, your desk, and your heart will thank you.

By Dr. Regina Lark

There are more benefits to a tidy home than being able to find what you need quickly and easily.

Clutter often creates hidden costs that add up quickly. Chances are good that you’re buying duplicates – or more – of what you already own for the simple reason that you can’t find what you’ve already got.

Every square foot in your home is valuable real estate, and when it’s consumed by things you don’t use or love, you’re essentially putting a price tag on clutter and paying rent for your stuff.

Overflow means paying for storage units (the land of emotional mismanagement) or installing costly shelving in the garage.

The financial impact of clutter goes beyond the tangible, too.

Living in a cluttered environment has been linked in studies to higher stress and lower productivity, which can impact mental health and even your earning potential.

What looks like a messy closet can quietly sit in the background, draining a bank account.

Once people recognize that clutter has a real dollar cost, they begin to see clearing out as a financial decision as much as an emotional one.

How to clear clutter and regain financial control

To set yourself up for a successful decluttering session, first, take a breath, and develop a sense of awareness – taking an inventory of what you own versus what you’re actually using.

So many clients tell me, “But I love everything“, to which I respond, “Then let’s see if you can change your definition of love” – because a lot of this stuff doesn’t love you back.

When deciding where to start when decluttering, I suggest focusing on one drawer, one closet, or one room at a time. This way, you gradually regain both financial and emotional control without descending into decluttering when overwhelmed.

Then, set small, achievable goals to reduce duplication and free up space. One of my best decluttering tips is to set a date to declutter with a friend, utilizing the motivating boost and emotional support of body doubling, and add it to both calendars.

Facing up to your financial burdens can be very emotionally draining. When it comes to working out what to do with the items you are decluttering, see where you can reclaim some of those previously lost finances.

Sell unused items online, or donate to the nearest non-profit for a tax deduction, and eliminate the need for off-site storage. All of these steps will move you toward a clutter-free lifestyle for free.

Think of clearing clutter as an investment in your future self and how you want to live moving forward. Every bag sold or donated, every duplicate returned to circulation, every storage bill canceled – it all adds up.

Less clutter means less financial waste, more time, and a greater sense of calm at home. That’s a return on investment you can feel every single day.

Of course, one of the best ways to save money is to stop clutter before it starts. The ETC Method is ideal for this, helping to cut spending and reduce waste and clutter.

by Patrick Holford

For many, the day doesn’t truly begin until that first cup of coffee hits the system. It sharpens the mind, lifts the fog, and gives an instant boost of focus – which explains why, in the UK alone, we drink an astonishing 100 million cups every single day, about two per person. But is this daily ritual really fuelling your brain, or quietly robbing it of long-term vitality?

Coffee is more than just a stimulant. Yes, it contains polyphenols – those antioxidant compounds that can protect the brain. But it also delivers caffeine, which fires up your adrenal hormones to give that short-term buzz. The problem is that this instant lift comes with a hidden cost: over time, it can deplete energy reserves and, more worryingly, raise homocysteine – one of the strongest predictors of dementia and Alzheimer’s.

How Much Coffee is Too Much?

So, does coffee protect against dementia – or put you at greater risk? The answer depends on quantity.  A UK Biobank study involving 400,000 participants compared those drinking 1-2 cups a day with those drinking six or more cups a day and found both a 53% increased risk of dementia and smaller brain volumes in those drinking 6 or more cups. The UK Biobank didn’t measure the homocysteine of the participants, but this is the most plausible mechanism.

Yet the story isn’t entirely one-sided. A review of all studies up to 2020 concluded: “Caffeine effects were more often positive when consumed in moderate quantities (100–400 mg/day), consumed in the form of coffee or green tea, and in women.” The most recent UK Biobank findings confirmed that moderate coffee or tea drinkers had a lower risk of cognitive decline than abstainers.

A double espresso delivers 200–300 mg of caffeine, so moderation seems to mean no more than two to two and a half cups a day — and only if unsweetened.

Sweetened or Unsweetened – Does it Matter?

It matters a lot. The UK Biobank found a modest reduction in risk in those drinking up to 2.5 cups a day, compared with non-coffee consumers, but only in those drinking unsweetened coffee. Those drinking sweetened coffee had a higher risk.

This is consistent with research at Canada’s University of Guelph. Participants were given a carbohydrate snack – such as a croissant, muffin, or toast – together with either a decaf or regular coffee. Those having the coffee-carb combo had triple the increase in blood sugar levels. In addition, insulin sensitivity, the hormone that controls blood sugar levels, was almost halved. The lesson? Enjoy your coffee on its own, without sugar or a carb-laden pastry.

Don’t Drink Coffee on Waking

Timing also matters. In the first hour after waking, your body naturally peaks in cortisol, the long-acting adrenal hormone that gets you going.   That is why it is probably better not to have coffee, which further promotes adrenal hormones, for at least an hour after waking. Otherwise, you may stop producing enough of your own cortisol and become dependent on the caffeine hit.

In the evening, it’s the opposite story. Cortisol should be reducing and melatonin rising, but caffeine can affect this for up to 10 hours. The results? Over time, poorer sleep, which can contribute to a whole host of health problems, and greater difficulty waking in the morning, leading to a cycle of dependency on coffee.

One cup of coffee a day, in the morning, ideally not on waking but at least 30 to 60 minutes later, seems optimal. However, the more tea you drink, the better, according to two studies, with green tea being the most beneficial.  This benefit, however, was not found in a UK Biobank study, which reported tea and coffee drinking to be associated with worsening cognition compared with abstainers. 

The Japanese have a tradition of making a pot of green tea and, if they want a second, simply add hot water to the teapot. I do the same with coffee – if I have a second cup I run the coffee through the filter paper again. In this way it is progressively weaker.

But let’s be honest: coffee is an addictive stimulant and, while it may not be as harmful as alcohol, it is ultimately an energy robber. Having used coffee to help me through an intense month of early mornings and book writing, I quit and experienced a severe withdrawal headache that lasted 36 hours!

In Short …

• One to two cups of unsweetened coffee a day, taken 30–60 minutes after waking, is probably optimal.
• Avoid combining coffee with sugar or high-carbohydrate foods.  
• Consider switching to green tea or more weakly brewed coffee where possible for a gentler stimulant effect.
• Avoid caffeinated drinks after noon, especially if you have difficulty getting to sleep or staying asleep.
• If you rely on caffeine to function or alcohol to unwind, it may be time for a reset.