Enhancing mood naturally -
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Life gets busy, multiple responsibilities compete for our attention and stress levels increase. Before we know it, we may find ourselves feeling down and out. If this sounds familiar, here are some creative ways to hack your way back to a boosted mood.
Participating in exercise naturally boosts mood by releasing endorphins, which are the feel-good chemicals in our brain. If you find yourself slipping into a poor mood, get up and take a five- to minute walk or engage in some other type of activity to get the blood pumping and the mood rising.
Indulge in some tasty foods such as dark chocolate, leafy greens and other folate-rich foods, blueberries, chamomile or lavender tea, and magnesium-rich seeds such as pumpkin or sunflower seeds.
Nutrients in these foods are thought to be related to emotional health. Identifying an affirmation is a way of providing yourself and others with emotional support and encouragement. Look for inspiration in books, quotes, song lyrics, poems or spiritual verses. Engaging in meditation allows you to go inward and reflect while finding peace and reaffirming your purpose.
Start or end the day by journaling three things for which you are grateful. When a bad mood or down spirit starts to loom, use this exercise to reframe your thinking and focus energy on the positive.
If too much negativity is pulsing through your news feed, shut it off, walk away and read a book or simply sit quietly. Take it a step further and leave your phone behind when you take microbreaks throughout the day.
Scrolling through social media is not a mental break; rather, it acts as a stimulant and can cause additional stress. The sense of smell is powerful and integrally connected to mood and memory. This antioxidant may lower oxidative stress, reducing the symptoms of depression. Low iron intake can easily result in iron-deficiency anemia, which is linked to some depressive symptoms including a lack of energy, irritability, and weakness.
The study, which appeared in BMC Psychiatry , found that those with iron deficiency anemia had an increased risk of psychiatric disorders, regardless of other factors.
As Ward clarified, the type of iron you consume is crucial as well. Ortega MA, Fraile-Martínez Ó, García-Montero C, et al. Biological role of nutrients, food and dietary patterns in the prevention and clinical management of major depressive disorder.
Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis [published correction appears in Transl Psychiatry. Transl Psychiatry. Bozzatello P, Brignolo E, De Grandi E, Bellino S. Supplementation with Omega-3 Fatty acids in psychiatric disorders: a review of literature data.
J Clin Med. Jackson SE, Smith L, Firth J, et al. Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13, US adults. Depress Anxiety. Pase MP, Scholey AB, Pipingas A, et al.
Cocoa polyphenols enhance positive mood states but not cognitive performance: a randomized, placebo-controlled trial. J Psychopharmacol. Magrone T, Russo MA and Jirillo E. Cocoa and dark chocolate polyphenols: from biology to clinical applications.
Yano JM, Yu K, Donaldson GP, et al. Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis [published correction appears in Cell.
O'Mahony SM, Clarke G, Borre YE, Dinan TG, Cryan JF. Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. Behav Brain Res. Kim C-S, Shin D-M. Probiotic food consumption is associated with lower severity and prevalence of depression: A nationwide cross-sectional study.
Sivamaruthi BS, Kesika P, Prasanth MI, Chaiyasut C. A mini review on antidiabetic properties of fermented foods. Selhub EM, Logan AC, Bested AC. Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry.
J Physiol Anthropol. Ferreira de Almeida TL, Petarli GB, Cattafesta M, et al. Association of selenium intake and development of depression in Brazilian farmers.
Conner TS, Richardson AC, Miller JC. Optimal serum selenium concentrations are associated with lower depressive symptoms and negative mood among young adults.
J Nutr. Bhatt S, Nagappa AN, Patil CR. Role of oxidative stress in depression. Drug Discovery Today. Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy—a review. Haskell-Ramsay CF, Jackson PA, Forster JS, Dodd FL, Bowerbank SL, Kennedy DO.
The acute effects of caffeinated black coffee on cognition and mood in healthy young and older adults. Jacka FN, Overland S, Stewart R, Tell GS, Bjelland I, Mykletun A. Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study.
Aust N Z J Psychiatry. Wang L, Brennan M, Li S, Zhao H, Lange KW, Brennan C. How does the tea L-theanine buffer stress and anxiety. Food Science and Human Wellness. Khan H, Ullah H, Aschner M, Cheang WS, Akkol EK. Neuroprotective effects of quercetin in Alzheimer's disease.
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Enhancing mood naturally 3, admin. Treatment Enhacing mental illness and chronic stress requires a holistic approach. Many mold who struggle with Body image acceptance, stress, and Enhancing mood naturally benefit from a combination of therapeutic support and pharmaceutical remedies. However, self-care measures and stress relief provide an important piece of the puzzle as well. Review these ten ways to boost your mood and your wellbeing when you feel stressed, depressed, or lacking self-confidence! Enhancing mood naturally of us will experience low Enhanciny at Enhancing mood naturally point in Enhancing mood naturally lives Increases mental concentration this may nathrally due to a variety of reasons. Natkrally of low mood may include reduced energy levels, sadness, Enhancing mood naturally or anger and a combination nzturally psychological, societal as well as biological aspects all interplay in determining whether a person might experience low mood. Because of this multifactorial influence upon mood, it would seem logical that making holistic changes to our lifestyle could potentially improve our mood. Laughing is a physiological response that is widely acknowledged to have psychological benefits. Although there are many different theories as to why we laugh e. a physical manifestation of repressed motivations or a reinforcement of self-esteembenefits are apparent for improving depressive symptoms, anxiety and stress.
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