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According to Live Science, some people may experience bad moods from time to time, and of course, many of them wonder how to overcome angst, melancholy, or frustration, especially long-term feelings.

Recent data published in The Lancet Regional Health Americas shows that, for example, the rate of depression in the United States has tripled during the COVID-19 pandemic, with the World Health Organization saying that depression is currently the leading cause of disability worldwide. the world. . The good news is that there are many simple daily practices, as well as long-term solutions, that science has a positive effect on mood.

Live Science interviewed experts on how to improve mood in particular and health in general. Experts agree that a healthy diet, interacting with others, exercising, drinking plenty of water and getting enough sleep will help improve your mood. To boost morale, experts have suggested small changes that can be made in everyday life, such as the following:

1. It’s a good thing for someone else.
Whether it’s lending a book to someone who no longer needs it, or making food for someone, doing a good deed for someone else can go a long way toward making someone feel positive.

The specialist Dr. Deborah Lee said: “Doing good deeds with another person triggers the release of oxytocin, the same hormone that is released during a newborn’s hug. Dopamine levels increase, reflecting a feeling of happiness, while low levels are associated with a decrease. Disease. Mood and depression, so any behavior that increases dopamine levels is likely to have the opposite effect.

two. more drinking water
“Dehydration can affect the balance of dopamine and serotonin in the brain, which in turn can increase mood swings, anxiety or depression,” said Melissa Snofer, a registered dietitian nutritionist. brain and improves blood circulation. It is necessary for the human body to be fed a sufficient amount of water throughout the day.”

3. smartphone and computer
Dr. Lim warned that prolonged viewing of a computer or smartphone screen is associated with increased mental health risk and recommends that you try to turn off your smartphone every day for a set amount of time.

“Research has shown that limiting cell phone use to just 30 minutes a day leads to feelings of well-being, depression and less loneliness,” said Dr. Lim. “Turning off your phone at night will also help improve sleep quality,” he added.

Four. connect with others
Dr. Lim said: “Human beings are social beings and need the company of other people to feel happy, perfect and valued. Loneliness is fatal because it has been scientifically proven that feeling alone can increase blood pressure and increase the risk of heart attack. The disease, in addition to the fact that people who suffer from loneliness, are more likely to suffer from depression, lack of sleep and general cognitive decline. Dr. Lim explained that feeling alone increases the risk of death by 50%.

5. Sun light
Dr. Lee confirmed that going out daily boosts morale and improves mood, and advised sitting by the window, at work or at home. Dr. Lim said that if a person suffers from seasonal affective disorder (SAD), they can replace sunlight with a light box.

Dr. Lim explained that more daylight improves mood, immune system and sleep quality, boosting energy levels.

6. The laugh
“Sounds simple,” said Dr. Lim, “but there’s nothing better than laughing.” When a person laughs, neurotransmitters in the brain, such as dopamine and serotonin, and cortisol levels, known as “stress”, increase. The “hormone” decreases, which makes the person feel happy, relaxed and calm.”

Dr. Lim advised you to try watching some funny movies or listening to comedy podcasts regularly to help you feel happier and younger.

7. cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is a type of speech therapy that helps you learn coping strategies for a variety of mental health conditions, including anxiety and depression. “CBT research has shown that it is effective for improving mood and improving energy levels,” explained Dr. Lim.

In a recent meta-analysis of 91 studies published in the journal Psychiatry, CBT interventions showed a greater reduction in depression than other treatments.

8. Healthy diet
What a person eats plays an important role in their senses. A balanced diet is vital for good mental health: by getting a variety of vitamins, minerals and other essential nutrients, the body, and therefore the brain, receives the fuel it needs for proper functioning, including mood regulation.
For his part, Dr. Sanofer said that many different nutrients have been shown to help improve brain health and therefore mood, as follows:
• Vitamin B12 is important for the production of serotonin, the chemical responsible for regulating mood. Although the human body cannot produce B12 independently, it can be easily consumed in the form of supplements or foods such as fortified cereals and yeast, as well as eggs, fish or dairy products.
• Vitamin B6, found in bananas, chicken and dark green leafy vegetables, can stabilize mood by creating neurotransmitters that help reduce the harmful effects of stress.
• Tryptophan, zinc and selenium promote healthy brain function. It can be obtained by eating walnuts or pumpkin and flax seeds.

9. An adequate amount of sleep
Dr. Lim said getting 7 to 8 hours of sleep a night is crucial for good physical and mental health. Lack of sleep can affect your mood, energy and concentration.

10 in daily exercise
“Exercise is known to increase levels of neurotransmitters that help us feel happy, such as dopamine, adrenaline and serotonin. Exercise also causes an increase in endorphins, which naturally lifts our mood and mood,” said Dr. Lim.

The US Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week.

depression symptoms
Experts point out that the symptoms of depression are:
• Feelings of emptiness, sadness and despair
• Constant bad mood
• Loss of interest in ordinary activities
• Fatigue and lack of energy
• Sleep disorders
• Change in appetite and weight
• Move and speak slowly
hard to focus

Source: Al Ittihad

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