Depression rates in the United States, for example, have more than tripled during the Covid-19 pandemic, some can go through a bad mood from time to time, and of course many of them wonder how to overcome feelings of malaise, sadness or frustration, especially feeling that is long-term.
The World Health Organization says that depression is currently the leading cause of disability worldwide, and 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, according to what was published by Live Science.
Expert opinions on how to improve mood in particular and health in general, the experts agreed that eating a healthy diet, interacting with others, exercising, drinking enough water and getting enough sleep are all factors that help when it comes with improving mood.
Experts have suggested a few small changes that can be made in daily life to increase morale, as follows:
1- A nice act 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 child is nurtured or falls in love.
There is also a rise in dopamine levels, reflecting feelings of happiness, and low levels associated with low mood and depression, so any action that raises 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”, reduces, makes the person He feels 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 moods 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 proper 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- Do daily exercise
“Exercise is known to boost levels of feel-good neurotransmitters, such as dopamine, adrenaline and serotonin, and exercise also leads to an increase in endorphins, which naturally increases your mood and mood,” 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
Also read: Depression, anxiety and trauma. Long-term effects of childhood trauma