Got the blues? well here are 5 natural and practical ways to improve your mood:
1.Get your nuts and seeds in! because Serotonin.
All nuts and seeds are great for you. However, cashews, which are the seed of the cashew apple fruit, are the tiny mood lift- me-ups by excellence. These priceless seeds are a great source of protein, as well as magnesium, niacin, tryptophan and vitamin B6.
B6 is important because it helps tryptophan turn into serotonin. Serotonin, is known as the happiness neurotransmitter. According to experts, a handful or two of cashews a day can act as a natural mood enhancer.
So say hello to cashews, your new favorite snack!
2.Get moving! because Endorphins.
If you wanna stay away from the blues you have got to get moving! Professors from the University of Toronto ran a comprehensive study about the relationship between exercise and depression. (See what I did there…lol)
The professors analyzed a series of studies on the subject of exercise and depression conducted over the last 26 years. They concluded that physical activity certainly combats depression as well as feelings of depression.
If you wanna treat and prevent depression, then according to experts you need to be physically active for at least 20-30 minutes a day. Why? Because when our bodies get moving, our brain produces endorphins. Endorphins, similarly to serotonin, produce a general sense of well-being.
3. Get yourself some high quality sleep, because Cortisol.
A study published by the Central European Journal of Public Health, reveals evidence that supports the close- knit connection between sleep, mental health, and overall well-being.
The subjects of the study who reported having less hours of sleep on a daily basis, also scored higher in depression and anxiety assessments. According to the study, those who experience a lower quality of sleep in general, are more likely to suffer from obesity and eating disorders.
According to a different study published by the BMC Psychiatry journal, sleep onset matters. The subjects of the study were divided into two groups: depressed and not depressed. The study found that the habit of going to sleep late rather than early was twice as common among the depressed group.
Lack of sleep, or a poor quality thereof has been associated with high levels of cortisol, according to a different study. High levels of cortisol imply low resilience to stress, which is linked to depression.
4. Support systems, because Oxytocin.
The department of Psychiatry at University of Cambridge conducted a study to find the relationship between support systems and the risk for depression among teenagers.
The researchers found that a strong and stable support system of family and friends can help reduce depressive symptoms among teenagers.
According to the study, children and teenagers who have a healthy support system at home, are less likely to be bullied at school.
When we interact with others, oxytocin is released in our brain. Studies have shown that Oxytocin, the “love hormone” is important because similarly to cortisol, it helps regulate stress and mental health in general. So don’t forget to keep in touch with friends and family!
5. Sunshine baths, because Vitamin D.
According to a study published by the International Archives of Medicine, vitamin D deficiency and depression are closely related.
The study consisted of subjects aged 15-39 years old. Turns out, that a vitamin D deficiency causes an increased risk of depression.
Sunlight is key in the production of vitamin D. Healthy levels of vitamin D decrease your chances of suffering from depression.
Feeling a little gray? Sunshine will help get rid of those dark clouds!
In conclusion: If you wanna beat the blues; eat your seeds and nuts, work out, get sunshine, stay connected to a support system, and sleep well!
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