Although the sun is shining outside, you might not be feeling bright on the inside. Sometimes we feel down in the dumps and are unsure of what’s causing this gloominess.
These feelings can often be attributed to a poor diet and bad sleep. Here are a few recommendations that can be implemented into any lifestyle:
Get some quality Z’s
Many of us overlook the benefits that sleep brings when it’s regular, consistent and sufficient. Lack of sleep — or even just poor sleep quality — can negatively affect many facets of our lives, from work productivity to personal relationships, to our overall mood. At its worst, sleep deprivation has been linked to an increased risk of heart attack, stroke, depression and other illnesses.
If you’re having trouble falling asleep because of jet lag, a sporadic work schedule, or from being exposed to the bright, blue light of your computer screen or smartphone at night, it’s important to make your sleeping environment as calming as possible. Try to keep the tv, phones and computers out of your room, use dark window coverings, and consider using a fan to create white noise in order to block out other noises from outside.
A healthy gut makes a happy person
Next time you think about heading to the junk food aisle, keep walking and check out some healthier alternatives instead. Although indulging your cravings may seem like a good idea at the time, making a habit out of junk foods can have negative effects on not only your body, but on your mind as well.
Foods that are high in complex carbohydrates and lean protein not only provide more energy for your body so you can stay active, but they have been found to increase the levels of serotonin in the brain. Serotonin is a chemical neurotransmitter that is thought to be a major factor in feelings of wellbeing and happiness. Other nutrients that can help improve mood are magnesium and vitamin D. Magnesium helps to regulate stress, and vitamin D keeps the immune system in check. If you’re having trouble getting enough of these nutrients from your diet, consider supplementation.
Consider aromatherapy
Scent has a powerful effect on our emotions and can affect how we perceive other people and our experiences. Similar to how scent can make or break a great meal, being surrounded by calming scents in your day-to-day life can improve your physical and emotional state.
According to the Mayo Clinic, research on the effectiveness of aromatherapy — the therapeutic use of essential oils extracted from plants — is limited. However, some studies have shown that aromatherapy might have health benefits, including: – Relief from anxiety and depression – Improved quality of life, particularly for people with chronic health conditions.
It’s always important to talk with your personal health care provider before making any drastic changes to your lifestyle.
