You don’t need to be clinically depressed to be unhappy. You could be having one of those days—or weeks—where everything seems to go wrong. And the weird thing is, you may have no idea why.
No matter the reason, these five easy adjustments to your daily routine will help you feel happier…
1. Add Color to Your Plate:
There’s a reason why candy bars look more appealing when you’re upset. They’re loaded with refined sugar that causes a jolt of energy and elevates your mood. It’s short-lived. And after you crash, you feel worse than you did before.
But people who eat at least one serving of fruits and vegetables a day are 20% more likely to have a positive outlook. So imagine how much better you’ll feel when you eat multiple servings.
Add tart fruits—like blueberries and raspberries—to your plate. They’re high in inflammation-fighting antioxidants and low in sugar. High levels of inflammation in the body are linked to depression. So lowering them can help you feel happier. Add spinach, too. It’s high in magnesium and folic acid. These help regulate your mood.
2. Healing From the Sea:
Earlier this week, we told you fish oil can promote healthy bacteria in your gut and reduce inflammation. It’s high in essential fatty acids like omega-3s. This is why eating more wild-caught salmon is a great way to improve your mood… Less inflammation and a happy gut equals a happy mind.
In fact, just one serving a week was enough to reduce depression symptoms by more than 50% in one study. Even better, the poly- and monounsaturated fats in salmon help your body absorb key fat-soluble vitamins that help regulate inflammation in the brain. Like A, D, and E.1 You can find these in avocado oil and extra virgin olive oil as well.
3. Stay Calm:
Stress isn’t just the cause for 90% of all doctors’ visits in the U.S.2 It can lead to depression if you don’t keep it in check. Thankfully there’s a simple way to do just that…
Magnesium eases tension in your muscles. It can even calm your mind. That’s thanks to its role in producing the relaxation hormone melatonin. So eat plenty of magnesium-rich foods. Avocados and spinach are great choices. (See a trend?)
4. Sprinkle This Bright Yellow Spice:
Turmeric is a key ingredient in Indian curry dishes. It’s not just prized for its flavor… This spice has high levels of curcumin. It’s a potent antioxidant compound that reduces inflammation. And it helps your body convert the fatty acid alpha linolenic acid (ALA) to docosahexaenoic acid (DHA). You need DHA for a sharp mind and better mood. These qualities may make curcumin a long-term solution for preventing depression.3
The next time you’re preparing a meal, season it with turmeric. It’s great on roasted meats, vegetables, salads, and in soups. Or try a high-quality, natural turmeric supplement.
5. If You Need to Take It a Step Further:
Try St. John’s Wort (SJW). SJW has anti-inflammatory properties. It can also boost your body’s natural production of “happy” hormones like serotonin and dopamine.
Studies show time and time again SJW is as effective as common antidepressants.4 These include tricyclic antidepressants and selective serotonin reuptake inhibitors (SSRIs). But there is one big difference. SJW doesn’t come with scary side effects… Like hallucinations and suicidal thoughts.
You’ll probably feel better as soon as you start these good habits. Stick with them though, and you’ll really start to see a difference in how you feel. You’ll have more energy, a better attitude, and fewer bad days.
How do you get happy? Tell us in the comments below.
In Good Health,
Angela Salerno
Publisher, INH Health Watch
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References:
1http://www.currentpsychiatry.com/home/article/vitamin-deficiencies-and-mental-health-how-are-they-linked/db4fbfd1534c62b9e1a9d7dcf6dc311e.html
2http://www.stress.org/americas-1-health-problem/
3http://www.sciencedirect.com/science/article/pii/S0166432812006997
4https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=329