Some people may experience bad moods from time to time, and of course many of them wonder how to overcome feelings of distress, sadness or frustration, especially long-term feelings, according to Live Science.
Recent figures, published in The Lancet Regional Health Americas, show that rates of depression in the United States, for example, more than tripled during the COVID-19 pandemic, and the World Health Organization says depression is currently the leading cause of disability worldwide. The good news is that there are many simple daily practices, as well as long-term solutions, that science has shown can positively affect mood.
Live Science interviewed experts on how to improve mood in particular and health in general. Experts agree that eating a healthy diet, interacting with others, exercising, drinking enough water and getting enough sleep all help when it comes to improving your mood. Experts have suggested a few small changes that can be made in daily life to increase morale, as follows:
1. A nice deed for someone else
Whether it’s lending someone a book they no longer need or doing groceries for someone, doing a friendly deed for someone else, can help a lot to make someone feel positive.
Expert dr. Deborah Lee said: “Doing a good deed with another person releases oxytocin, the same hormone that is released when a newborn baby is nurtured or falls in love. There is also an increase in dopamine levels, which reflects feelings of happiness, and what Low levels can lead to low mood and depression, so any action that increases dopamine levels is likely to have the opposite effect. ”
2. More drinking water
“Dehydration can affect the balance of dopamine and serotonin in the brain, which in turn can increase feelings of discouragement, anxiety or depression,” explains Melissa Snoffer, a registered dietitian. The brain and encourages good blood circulation – therefore it is essential that the human body is nourished with a sufficient amount of water throughout the day. “
3. Smartphone and computer
Dr. Lee warned that staring at a computer or smartphone screen for extended periods of time was linked to an increased risk of mental health conditions, and she recommends turning off your smartphone every day for set periods of time.
“Research has shown that limiting cell phone use to just 30 minutes a day leads to increased feelings of well-being, lower levels of depression and less loneliness,” said Dr. Lee explains. “Turning off the phone during the night will probably also help improve sleep quality,” she added.
4. Communication with others
Dr. Lee said: “People are social beings and need the company of other people to feel happy, fulfilled and valued. Loneliness is fatal as it has been scientifically proven that feeling lonely can increase blood pressure and increase the risk of heart attack. “disease, in addition to those who suffer from loneliness. They are more likely to experience depression, lack of sleep and general cognitive decline.” Dr. Lee explained that feeling lonely increases the risk of death by 50%.
Dr. Lee confirmed that going out every day boosts morale and improves mood, and advised sitting near the window, either at work or at home. Dr Lee said that if a person suffers from seasonal affective disorder (SAD), they can replace sunlight with a light box.
Dr. Lee explained that more daylight helps improve mood, immune system and sleep quality, and ultimately increases energy levels.
It sounds simple, said dr. Lee said, but there is nothing better than laughing, explaining that “when a person laughs, there is an increase in the brain’s neurotransmitters, such as dopamine and serotonin, and levels of cortisol, known as the” stress “. hormone”, reduced, which makes the person feel happy, relaxed and calm. “
Dr. Lee advised that you can try watching some funny movies or listening to some comedy podcasts regularly, which will help you feel happy and rejuvenated.
7. Cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is a type of conversational therapy that can help you develop coping strategies for a range of mental health conditions, including anxiety and depression. “Research in CBT has shown that it can be effective in increasing mood and improving energy levels,” said Dr. Lee explains.
In a recent meta-analysis of 91 studies, published in the Journal of Psychiatry, CBT interventions showed a greater reduction in depression than other treatments.
8. A healthy diet
What one eats plays an important role in how one feels. Eating a balanced diet is essential for good mental health – by ingesting a variety of vitamins, minerals and other essential nutrients, the body, and therefore the brain, is provided with the fuel it needs to function properly, including mood regulation .
In turn, the dr. Sanofer said that many different nutrients have been shown to help improve brain health and, accordingly, mood, as follows:
Vitamin B12 is important for the production of serotonin, a chemical responsible for regulating mood. While the human body cannot produce B12 on its own, it can be easily digested by supplements or in foods such as fortified cereals and nutritional yeast as well as eggs, fish or dairy products.
• Vitamin B6, found in bananas, chickpeas and dark leafy vegetables, can stabilize mood by creating neurotransmitters that help reduce the harmful effects of stress.
• Tryptophan, zinc and selenium support healthy brain function. This can be obtained by eating some nuts or seeds of pumpkin and flax.
9. A decent amount of sleep
Dr. Lee said getting quality sleep every night for 7-8 hours is critical to good physical and mental health. Lack of sleep can affect mood, energy and concentration levels.
10. Exercise daily
“Exercise is known for boosting the levels of neurotransmitters that help us feel happy, such as dopamine, adrenaline and serotonin. Exercise also leads to an increase in endorphins, which naturally affects our mind. and uproar, “said Dr. Lee said.
The U.S. Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate exercise or 75 minutes of strenuous exercise each week.
Symptoms of depression
Experts have noted that symptoms of depression include the following:
• Feelings of emptiness, sadness and despair
• Persistent low mood
• Loss of interest in normal activities
• Fatigue and lack of energy
• Sleep disorders
• Changes in appetite and weight
• Move and speak slowly
Struggling to concentrate