Learn how to beat the blues, with good food, exercise and gratitude to feel your best
While spring has sprung, the winter weather is still lingering in the air. As I write this the sky is dark and snow has started to lightly fall. I woke up today with a case of the blues. I am not sure if it is due to the gloomy weather or the looming work week that is creeping ahead
It may also be the fact that I indulged in too much over the weekend. I had gone to a St Patrick’s day dinner filled with all kinds of goodies. Between the Irish soda bread and the taste of Italian pastries, I had too much sugar.
Research suggests that sugar causes damage to body cells and tissues. This inflammation can also wreak havoc on brain cells affecting a person’s mood. So what can you to do avoid this?
Work Out, Eat Well, and Have Gratitude!
Beat the Blues with Exercise
Instead of wallowing in a bad mood, I took advice from my boyfriend Art who told me to go to the gym. He said I would feel better and he was right. I got on the treadmill and 30 minutes later I sweated out the toxins.
Take time for yourself to get 30 to 60 minutes of cardio activity at least three times per week. This includes walking, jogging, swimming, biking, or running. This movement will give you the endorphins you need to change your mindset.
Beat the Blues with Good Food and Vitamins
You want to make sure you’re getting all the nutrients you need to thrive. This includes drinking plenty of water and eating a well-balanced diet filled with vegetables, healthy fats, protein, and some fruit. Additionally, you want to make sure your body has enough vitamin D, omega-three fatty acids, and B vitamins specifically folate and B12. These vitamins are integral to help with energy and mood stabilization.
Vitamin D can fight inflammation and improve brain health. Low vitamin D often occurs in those with anxiety and depression. Another theory states vitamin D may increase serotonin. Seratonin is a brain chemical that helps to regulate mood, appetite, and sleep. You can get a blood test to see if your levels are low. You may need to supplement depending on your vitamin D status. I like taking Seeking Health’s Liquid D3 drops, especially during the winter months. Alternatively, if supplements are not for you, getting 15 minutes of sunshine two to three times a week may also do the trick. Blue light therapy is also becoming popular for getting a dose of vitamin D.
Essential Fatty Acids
Omega 3 fatty acids are anti-inflammatory and also help to absorb fat-soluble vitamins A, D, E, and K. This vitamin may improve brain health. Flax and chia seeds, avocados, fatty fish, flaxseed oil, English walnuts, and pumpkin seeds contain this nutrient.
B Vitamins work as catalyst in the body to initiate chemical reactions. They help to give you energy.
Folate helps with cell division, making DNA and other genetic material. Green vegetables like asparagus, Brussels sprouts, and dark green leafy vegetables such as spinach and mustard greens contain folate. Nuts are also a good source of this vitamin.
Vitamin B12 helps with mental ability as well by keeping blood and nerve cells healthy. This vitamin depends on folate to work properly in the body. A B12 or folate deficiency will create large, underdeveloped red blood cells to form. This disease limits how much oxygen is carried through the body causing individuals to feel weak and tired. B12 is only found in animal sources such as eggs and meats like grass-fed liver.
B12 is a very important nutrient and everyone should get their levels tested. People who have pernicious anemia cannot absorb B12 by regular digestion and must supplement the vitamin. Vegans and Vegetarians should supplement because they do not get this nutrient. The B12 supplement that I like to use is a methylcobalamin sublingual. Methylcobalamin is the active form of B12. The sublingual drops dissolve in the mouth and go straight into the bloodstream. This is good for people who are not able to absorb the vitamin from regular digestion.
Beat the Blues with Gratitude
After going to the gym, I started to think about all the things I am thankful for and it put me in good spirits. This includes having all of you as my readers. I am grateful to have you taking the time to open and read my articles. Furthermore, keeping a positive attitude will help to maintain a healthy brain and combat the blues.
More Nutrition Tips
- Protein bars for on the go
- Save time with online shopping
- Save time in the kitchen with an air fryer
- Learn how to nourish your skin with nutrients
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