Boost Your Mood!
Author: Stacey Rogers, Strength Coach & Nutritionist
With the list of “things to do” rapidly growing as the festive season approaches – here are some simple ways you can manage your stress and stay in good spirits with a positive outlook leading into the holidays.
Foods that change your mood - What we eat can have a big effect on our mood. Here are 3 food facts to help you manage your mood:
- Almonds and Pumpkin Seeds: These both help you feel calm and relaxed, due to their high magnesium content, a mineral that runs low when we are stressed. Studies show eating a diet high in magnesium can reduce stress and lift your mood.
- Include oily fish like salmon, tuna and trout to help avoid feeling down. Rich in brain boosting omega 3 fatty acids, EPA and DHA, which play an important role in nerve function and mood regulation.
- Shake off foods packed with sugar, they give you a quick boost followed by a crashing low. Sugar’s negative effect on your hormones, mood, immunity and weight is something you want to avoid. An alternative to sugar is all natural, sugar free Perfect Sweet xylitol! Same great sweet taste without the dreaded post sugar slump! Use in your baking, sprinkle over your favourite cereal and even start your day with our sugar free Coconut Pancakes to reduce your sugar cravings for the day!
Exercise - Our bodies are designed to move! Regular exercise reduces the risk of many chronic diseases so it makes sense to move more. When you exercise, your body releases chemicals called endorphins, that interact with the receptors in your brain to trigger a positive feeling in the body. The feeling that follows a run or workout is often described as "euphoric." That feeling, can be accompanied by a positive and energizing outlook on life....and the benefits don’t stop there!
- Strengthens all tissues in your body
- Improves brain function and learning
- Enhances mood
- Improves sleep and reduces stress
Aim to exercise for at least 30 minutes each day to help you better manage stress and boost your mood.
Be Grateful - Make a list of all the things you are grateful for. Focus your brain on the positive energy. Gratitude is incompatible with anger and stress. It reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret. Research confirms that gratitude effectively increases happiness and reduces depression. Set aside 5 minutes each day to realise how much there is in your life to be grateful for. An added benefit of this practice is that it is also one of the best stress-reduction techniques! Developing an "Attitude of Gratitude" is one of the simplest ways to improve your satisfaction with life.
Sleep - Sleep is the prime time for your body to rest and recover. Not getting enough sleep affects not just your energy levels but also your decision making, food choices, mood and depletes your body’s magnesium stores. Poor sleep results in your body producing extra adrenaline and cortisol which causes the excretion of magnesium through the kidneys and results in low magnesium stores. Magnesium is found in green leafy vegetables, beans, nuts and whole grains.
Quality zzz’s each night can help to ease any anxiety you may be experiencing and boost your mood. If you have trouble sleeping there are a few things you can do to help.
Aim to develop a pre-sleep routine to prepare your body for sleeping and try to go to bed and wake at a similar time each day.
These are just a few ways you can boost your mood and help to manage stress as things get busier. Make your health a priority to ensure you are fighting fit for the festive season!
Strength Coach & Nutritionist - Shredded Strength Institute
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