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Mind and body fitness: How exercise can improve your mood By Brooke Showell. SHARE Facebook Twitter Linkedin Pinterest. It can be challenging to transition from military life to civilian life.

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Fatty fish, like salmon and tuna are packed with omega-3 fatty acids , which are good for your heart and your mind. Two specific omega-3s—docosahexaenoic acid DHA and eicosapentaenoic acid EPA —have been associated with lower levels of depression.

According to a review of scientific data, DHA and EPA help modulate the mechanisms of brain cell signaling, including the dopaminergic and serotonergic pathways. In other words, they can boost your mood. If you're not a fan of salmon or tuna, get your omega-3 fatty acids from foods like flaxseeds or tofu.

But note that the body's absorption of omega-3 from plant based sources is not as effective as from seafood. Yes, a chocolate bar can really help improve your mood!

There are also psychoactive ingredients in chocolate, which may produce positive feelings. However, when shopping for your mood-boosting chocolate, Dr. Means points out that the cocoa content is key.

In addition to supporting good gut health , fermented foods , like sauerkraut, yogurt, and kimchi , may also have a positive impact on your mood. These foods contain probiotics , which, according to numerous studies, may boost serotonin levels. This is especially important because serotonin—sometimes called the "happy hormone"—is responsible for lifting your mood.

Means shares. These effects were stronger in men. Means adds: "There are several proposed mechanisms of why this might be the case, including the impact of fermented foods on blood sugar control and metabolic health, which impacts mood and the brain.

Additionally, the enriched chemicals in fermented foods—unique flavonoids —may positively impact the microbiome to mitigate inflammation and oxidative stress, both of which can negatively impact the brain. Per a study, high selenium intake is associated with a lower prevalence of depression, even after adjusting for several variables.

The inverse is also true, as selenium deficiencies are common in people with depression. Means continues. Ready to kick those lingering winter blues? Eat your greens! According to Stacie J. Stephenson , CNS, a board member of The American Nutrition Association, dark leafy greens in particular think kale, spinach, and Swiss chard are rich in B vitamins.

According to this Nutrients article, these vitamins play a role in producing brain chemicals that affect mood and other brain functions. Additionally, low levels of B12 and other B vitamins, such as B6 and folate , may be related to depression. If you're not a fan of dark leafy greens, you can get your fill of B vitamins by eating foods like bananas and eggs.

Though it may seem counterintuitive, drinking a cup of coffee can help pull you out of a funk. While caffeine might make some people feel jittery or anxious, it can also stop a naturally occurring compound called adenosine from attaching to brain receptors that encourage tiredness.

This, in turn, increases alertness and attention, thus having a positive effect on your mood. Caffeine has also been scientifically proven to increase the release of mood-boosting neurotransmitters like dopamine and norepinephrine, but there's evidence to suggest that coffee's mood-boosting properties extend beyond the stimulant.

In fact, a study of 72 adults found that both caffeinated and decaffeinated coffee significantly improved people's mood, compared with a placebo beverage. This suggests that coffee may have other compounds that positively influence mood as well.

Stephenson points out that beans , legumes, and other complex carbohydrates that are slowly absorbed by the body can reduce cravings for less healthy carbs that can often lead to volatile blood sugar spikes, which, as Dr. Means points out, can cause moodiness and irritability. These complex carbs also provide microbiome-enhancing fiber and resistant starch, which helps keep your blood sugar stable and limits the likelihood of mood swings.

Need another reason to stock up on beans and lentils? Both foods are also good sources of tryptophan, which the body uses to make serotonin. Usually this type of food is carbohydrates. When it comes to carbs such as whole grain bread, potatoes, pasta, etc.

comfort rules, for many reasons. Therefore, you can derive energy and feel more uplifted the fastest from carbs. Carbohydrates also have a powerful effect on serotonin, a chemical in the brain that has a strong influence over both emotion and eating, thereby creating a calming sensation.

According to a study of more than 5, adults, those who had low magnesium intake reported symptoms of depression and anxiety, while those with adequate magnesium intake were less likely to feel anxious or depressed.

Tea is actually a commonly consumed substance in the Blue Zones—a region where people live the longest. Poonam Desai , a board-certified lifestyle medicine and emergency physician practicing concierge medicine in New York.

Chia seeds. Magnesium supports blood pressure and blood sugar regulation, and it is also involved in relaying signals between our brain and our body. Low levels of magnesium, according to research, is linked to depression and weakness.

Mushrooms are more than just a hearty vegetable and occasional meat substitute. 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.

Try these 8 strategies to refresh your brain. Here are eight ways to slow down and embrace the…. This bodily cycle can be your secret weapon for more energy, deeper sleep, and better moods. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Medically reviewed by Alexandra Perez, PharmD, MBA, BCGP — By Crystal Raypole on August 17, Take a walk in the park. Going green Nature can boost feelings of happiness and reduce stress, but it can also help improve your ability to focus, which could be key to improving your mood when you find it tough to get things done.

Was this helpful? Laugh it off. Try some aromatherapy. Give yourself a hug. Turn up the tunes. Try a random act of kindness.

Call a loved one. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Aug 17, Edited By Kelly Morrell. Medically Reviewed By Alexandra Perez, PharmD, MBA, BCGP. Share this article.

Mood changes synchronised to Enhances mood seasons Enhances mood on Enhances mood Enhancrs between individuals, with anxiety Enhances mood depression increasing during the winter months. An Enhances mood Healthy snacking tips of seasonality is manifested Enhanecs the clinical moood of moood affective disorder SAD Enhabces carbohydrate craving, hypersomnia, lethargy, and changes in circadian rhythms also evident. It has been suggested that seasonality and the symptoms of SAD may be due to changing levels of vitamin D3, the hormone of sunlight, leading to changes in brain serotonin. Forty-four healthy subjects were given IU, IU, or no vitamin D3 for 5 days during late winter in a random double-blind study. Results on a self-report measure showed that vitamin D3 significantly enhanced positive affect and there was some evidence of a reduction in negative affect.

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6 Quick Mood Enhancers Professor; Mod Clinical Research Fellow; NICM Health Research Enhances mood Deputy Director, Western Sydney University. Senior Research Mlod at Youthful skin care Health Research Institute, Western Sydney University. Jerome Sarris has no identified direct conflict of interest relating to this article. He is supported by an NHMRC Clinical Research Fellowship APP Western Sydney University provides funding as a member of The Conversation AU.

Enhances mood -

But until now it's largely been something of a chicken-and-egg discussion — which came first? What we don't know for sure is whether being physically active can improve emotional well-being, or if we simply move less when we feel sad or depressed," says Choi.

This study aimed to find out. Or does depression simply reduce physical activity? Our study allowed us to untangle those questions in a powerful new way using genetic data. To do this, the study applied a technique known as Mendelian randomization, using data from two large genetic databases that included hundreds of thousands of people.

Having access to genetic data allowed researchers to use genetic variations between people as a kind of natural experiment to better see how exercise affects depression, and vice versa, says Choi. What they found is that exercise was able to independently reduce the risk for depression.

People who moved more, they found, had a significantly lower risk for major depressive disorder — but only when the exercise was measured objectively using a tracking device, not when people self-reported how much exercise they performed. People are not always accurate when it comes to assessing or keeping track of how much they're truly moving.

In addition, the tracking device was better at assessing overall movement. It didn't just give people credit for formal exercise.

It also measured how much they moved throughout the day during ordinary activities. This is good news, because it means you don't need to be huffing and puffing on a stair machine to reduce your risk of depression.

I think that's why our study findings were especially appealing. It didn't say you have to run a marathon, do hours of aerobics, or be a CrossFit master just to see benefits on depression," says Choi.

So, the message is this: If you do love a good, hearty gym workout, keep going. But if you don't, just getting off the couch and moving for a little while can help. Ideally, to prevent depression you should do at least 15 minutes a day of higher-intensity exercise, such as running, or at least an hour of lower-intensity exercise, such as walking or housework.

I think that's an encouraging message," says Choi. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift.

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Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Walking can also help lower the level of stress hormones in your body and prompt the release of endorphins, hormones that can ease stress, pain, and discomfort. Of course, sunlight has benefits, too. Spending just 10 or 15 minutes in the sun can trigger the production of serotonin, along with more endorphins, making for a hefty dose of mood-improving chemicals.

Nature can boost feelings of happiness and reduce stress, but it can also help improve your ability to focus, which could be key to improving your mood when you find it tough to get things done.

Spending more time in natural environments could even help lower your risk of mental health symptoms, which can have more long-term effects on mood.

Laughing in a group can help relieve tension and leave everyone feeling a little more energized — and often, a little more bonded. Laughter works on an individual level, too.

If your go-to sources for humor fail to spark much joy, give these a try:. Your sense of smell can communicate directly with your amygdala, a part of the brain that helps regulate emotions.

The connection between your brain and sense of smell may also help explain why things that smell good can make you feel good. You might already have some mood-boosting fragrances around your home or office:. Any scent you find appealing or soothing could have a positive impact on your mood.

You might even know already that hugs and other physical affection can cue your body to release oxytocin and help you feel closer to your loved ones. While giving yourself a hug might feel a little silly, it could actually do the trick.

Touch yes, your own included can ease feelings of stress, helping you feel safe and relaxed. It can also promote self-compassion and self-kindness, both of which can pave the way toward a more positive mood. Hugging yourself can be as simple as wrapping your arms around yourself and holding for a moment or two, just as you would when hugging someone else.

But you can also check out our guide to giving yourself a hug. Your radio station or music streaming service of choice plays in the background. When the song changes over, your ears perk up as you recognize the first notes of one of your favorite songs.

The cheerful, upbeat melody infuses you with new energy. You tap your foot to the music as you return your attention to your task with new enthusiasm, singing along under your breath. Music can offer plenty of benefits , in fact. Instead of getting caught up in a downward spiral of worry and stress, try focusing your energy on someone else instead.

Doing something nice for another person could make their day a little better and bring a smile to their face, potentially improving your mood, in turn. Even a 5-minute chat with your romantic partner, BFF, or favorite sibling can raise your spirits and help you shake off a gloomy mood, nervousness or worry, and other emotional tension.

Even connecting briefly over text or chat can make a difference in your mood. A low mood that persists day in and day out, on the other hand, could suggest something a little more serious. When you notice lingering changes in your mood and well-being, and strategies like the ones above seem to have little effect, talking to a therapist is always a good next step.

Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Certain hormones may help you feel happier. We'll break down what they are and how to increase them naturally.

Ever felt like your mind could use a deep cleaning? Try these 8 strategies to refresh your brain.

Mayo Enhancss offers appointments in Arizona, Enhances mood and Minnesota and at Mayo Enhancss Health Enhwnces locations. Exercise Enhances mood almost Enhances mood form can act as a stress reliever. Allergen-free kitchenware active Enhances mood boost your feel-good endorphins and distract you from daily worries. You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress. Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever.