- Get Yourself Moving
One thing you need to do when you are looking to ease your blues is getting moving. Get yourself moving whether it be taking a brisk walk or something else. By doing this, you can help to mitigate feelings of anxiety and depression. There has been plenty of research completed by the Duke University of Medical Center that showed that even mild exercise as little as three times per week was an effective method for treating depression symptoms. It was deemed just as effective as standard antidepressant medications. While there is no definitive evidence as to why it helps, it does help. Some of the researchers out there speculate that it has to do with improving blood circulation and blood flow to the brain. Regardless, getting in even light activity can do wonders for improving your mood and mental state of mind.
- Eat Smarter
When you are looking to improve your mood, you need to look closely at your diet. If you’re feeling down, your diet could be playing a role in it. You want to ensure that you are getting an optimal diet daily. What you eat can impact how you feel. The foods that you consume can affect your mood directly. If you aren’t consuming nutritious foods, you will likely experience more mood fluctuations. By consuming nutrient-dense foods, you can reduce depression symptoms. You want to focus on getting a diet full of healthy nutrients like vitamin D, omega-3 fatty acids, and more. The author of The Brain Diet noted that having a deficiency in various nutrients is associated with human depressive symptoms. While there is no clear evidence that eating certain foods can boost one’s mood, you do need to take in a balanced and nutritious diet to maintain a normal mood.
- Eat More Fish
The nutrients that can be found in fatty fish have been studied and continue to be studied for their mood-elevating properties. There has been sufficient research that has shown that omega-3 fatty acids that are found in oily fish can be an effective deterrent to depression. While there is still a lot more research that needs to be done to determine the effectiveness, it certainly cannot hurt. By adding these fatty acids to your diet by consuming more nuts and fish, you can improve your overall health. While you do want to watch your intake of fish that may have too many heavy metals, you can gain a lot from getting more fatty fish into your diet. You can get omega-3 fatty acids from oily fish, nuts, seeds, and even supplements.
- Do Yoga
One of the best activities that you can do when you are looking for mood-boosting effects is yoga. Yoga or meditation can be a great way to reduce any stress you’re experiencing. By practicing yoga, you can slow down and relax. It is also a good way to practice breathing exercises. Breathing exercises have been linked to helping reduce cortisol levels throughout the body. This is known as the stress hormone. If you have too much cortisol, you will experience heightened levels of stress. There was a study that found that a single 1-hour session of yoga can increases levels of GABA in the brain. GABA is a neurotransmitter that regulates your mood. Having lower levels of GABA has been shown to increase signs and symptoms of depression and anxiety. Yoga comes with many other health benefits too.
Speaking to a professional at Clarity Clinic can be helpful if you are facing stress and depression.