5 Expert Level Tips To Boost Your Mood
You’re not alone if you’ve been trying to figure out how to feel better. A terrible day might last a long time for some of us, causing us to feel down, depressed, or discouraged.During the COVID-19 epidemic, US depression rates more than quadrupled, according to new data from The Lancet Regional Health – Americas. The WHO reports that depression has already overtaken cardiovascular disease as the leading cause of disability worldwide. However, several short-term and long-term strategies have been proven to have a favorable impact on your mood.
It has been shown that various dietary and lifestyle factors, such as social interaction, physical activity, and the use of a high-quality water bottle, can all contribute to improved mood. Here are some tips from doctors and mental health professionals on how to feel better, including when to see a therapist or a psychiatrist.
Here are a few simple things you may do to improve your mood daily.
Go out of your way to be kind to someone else
Even the most minor acts of kindness, such as loaning a book to a friend or helping out a neighbor, can positively impact your mood. According to Dr. Deborah Lee of Dr. Fox Online Pharmacy, oxytocin, the “cuddle hormone,” is released when you do something nice for someone else. The hormone released when you cradle a baby or fall in love is the same as this one.
“Dopamine, the hormone responsible for our positive moods, is likewise in high supply. Anything that increases the level of the neurotransmitter dopamine is likely to have the opposite impact,” she added.
Consume more water
Nourished dietitian Melissa Snover says that the brain’s dopamine and serotonin levels may be affected by dehydration, leading to feelings of despair and anxiety. For example, hydration is essential to maintain regular digestion, temperature management, brain function, and circulation – all of which are critical for overall health and well-being.
Is hydration essential for good health, but how much fluid should you drink? Try to drink six to eight glasses of water a day as a general guideline. To remind yourself to stay hydrated during the day, place a water bottle on your desk or in a visible location near you.
Spend less time using gadgets
Dr. Lee claims that prolonged use of a computer or smartphone screen is connected to an increased risk of mental illness.Take some time each day to disconnect from your phone for a few minutes. Reduced levels of unhappiness and loneliness have been seen when people limit their mobile phones to 30 minutes a day,” according to research. According to her, “turning your phone off at night is also a good idea.”
Get Some Sunlight
If you want to improve your mood, take a walk outside every day. Make sure your workstation is near a window at work.” Dr. Lee says that using a lightbox can help people with seasonal affective disorder (SAD). Increasing your exposure to natural light has been shown to positively affect your mood, immune system, sleep, and overall energy levels.
Eat a nutritious diet
What you eat has a major impact when it comes to how you feel. According to Snover, eating a healthy, well-balanced diet is critical for excellent mental health because it provides your body and brain with the fuel they need to function correctly, including the ability to regulate mood. Many nutrients have been demonstrated to have a positive effect on brain health and mood:
It is essential for the production of serotonin, a molecule that regulates mood. Supplements or fortified cereals, tempeh, nutritional yeast, eggs, salmon, and dairy are also excellent sources of B12.
By generating neurotransmitters that assist in reducing the detrimental effects of stress (found in dark leafy greens and bananas), Vitamin B6 can calm our mood. All three of these nutrients are found in specific nuts and seeds, such as Brazil nuts, pumpkin seeds, and flaxseed – and all three contribute to good brain function.