When it comes to getting out of a bad mood or trying to lift your own spirits (even someone else’s) it can feel like tackling an up-hill battle. What is actually more important is the fact that research has found that being in a bad mood can be more harmful to your body than once thought.
In fact, a study recently released in the latest issue of The Journal of Clinical Psychiatry notes that of the approximate 14,000 individuals surveyed over the course of seven years, those that were found to suffer from depression had markers for inflammatory disease in their blood.
To put yourself in a better mood, there are a handful of items you can do, which will in turn reduce your risk of suffering from inflammation as well as depression.
Most physicians will tell you that it’s best to get plenty of exercise several times a week. While the old adage is at least 30 minutes, three times a week, if you’re suffering from depression getting in approximately 2 to 4 hours of even just light walking may be enough to help lift your spirits. It’s also noted that exercise has been known to decrease the potential onset of inflammation that is related to the aging process.
Another mood booster is that of practicing yoga. Many individuals have found that not only the relaxing practice of yoga itself is helpful for increasing your spirits, but research suggests that yoga increases the development of antioxidants within the body. If you’re battling depression-related chronic inflammation then a boost of antioxidants can easily decrease the potential risk for ill-spirits and aches or pains.
Also, if you’re not into yoga or can’t take the time when you’re in a bad mood to stop and do a full-on yoga workout, then the next best way to quickly and easily boost your mood and keep your health in check is to practice breathing exercises for approximately 10 to 20 minutes each day. Not only can it help with the mental stress of a bad mood, but it has the physical effect of lessening stress levels in the body.
Practicing meditative breathing has been found to decrease the markers in your body that are related to inflammation.
Another way to jolt your mood and the serotonin levels in your body is to find ways to diminish the amount of stress in your life. Stress has been linked in studies time and time again as related to the increase of ailments from heart disease to ulcers as well as the potential link to an increased risk of cancer.
If you are looking to boost your happiness levels, then find positive and healthy ways to decrease your stress. Pick up a hobby like gardening, playing a musical instrument or playing a game like chess.
Not only does it matter how you physically react to a bad mood (by either doing yoga, exercising or practicing breathing exercises), it’s also a priority to watch what types of food you are putting into your body.
Sometimes comfort food like hearty mashed potatoes or butter-filled cookies seems like it may help you ‘feel’ better, in fact, it’s doing quite the opposite. Studies have found that fried and sugar laden foods as well as those made with a lot of monosodium glutamates (msgs) can actually cause you to become more depressed. Even consuming large amounts of soda, red meats and refined carbohydrates like white bread or pastry items are likely to cause a spike in sadness and overall bad moods.
Try consuming foods that contribute to anti-inflammatory feelings such as heart-healthy fish, fresh fruits and even walnuts. One study even found that eating a handful of cashews was said to produce the time of reaction that consuming one manufactured Prozac pill, which is commonly prescribed to those suffering from anxiety and depression.
Keep your mood in check by taking care of not just your mind, but by starting with your body as well. This way a foul mood won’t have long-term chronic inflammation effects or cause other health-related ailments on your body as well. Finally, ensure stress doesn’t find a way to sneak into your life and cause more harm than good.
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