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9 Superfoods To Fight Inflammation And Boost Your Mood

9 Superfoods To Fight Inflammation And Boost Your Mood

Food plays a crucial role in not only how our bodies function physically, but also has an impact on our mental health as well. It may be tempting to reach for a packaged snack or fast food dinner; however, the negative outcomes far outweigh the positive. Putting a little effort into what goes into your body has good long-term effects that will keep your body healthy and happy.

Here are nine foods that keep your body both physically and mentally on point.

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    1. Yogurt

    Scientific research shows that yogurt can increase the levels of serotonin in your body. Serotonin is the neurotransmitter responsible for boosting your mood and fighting off bouts of depression. Yogurt is also important for improving gut health, which is important since that is where a majority of the serotonin in your body is found. Improving gut health also allows for less inflammation in your body.

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      2. Turkey

      This lean protein is not only a healthier meat option, but it also contains beneficial chemicals like tryptophan and selenium. Tryptophan produces serotonin, while selenium helps reduce inflammation in your body and minimizes depression.

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        3. Asparagus

        This summertime veggie is a particularly rich source of folic acid and therefore a natural mood booster. This green superfood has been linked to lowering mild depression and boosting energy. Folic acid also has been known to help keep inflammation at bay.

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          4. Dark leafy green vegetables

          Spinach, collard greens, chard, and kale are all great providers of magnesium. This is known to have mood-boosting effects by increasing the levels of serotonin in your body. Magnesium is also known to help decrease inflammation that can be the leading cause of chronic illnesses.

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            5. Roasted cherry tomatoes

            Within the bright red skin of tomatoes is phytonutrient lycopene, which helps with combating inflammatory compounds that are linked to depression. Cherry tomatoes are recommended over regular-sized ones because they are smaller in size and therefore you are likely to eat more, and get provided with more effective anti-inflammatory fighting qualities. Why roast them? According to research, cooked tomatoes increase the lycopene your body will take in during consumption.

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              6. Wild salmon

              Omega-3 fats that are commonly found in salmon are known to prevent depression. The human body cannot produce its own omega-3 fats, so it is crucial to get it from outside food sources in order to maintain overall mental and physical health. These fats also help to minimize low-level inflammation throughout the body and brain.

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                7. Dark chocolate

                Research has proven that dark chocolate (in small doses) can act as an excellent mood booster, as well as improving brain cognition by increasing blood flow to the brain with the flavonols found in this sweet treat. Dark cocoa has been also known to help decrease the stress hormone cortisol, as well as help cut down pro-inflammatory markers like C-reactive protein. 1.4 ounces of dark chocolate 70 percent or higher is the recommended daily amount.

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                  8. Green tea

                  This healthy beverage has been utilized around the world for centuries because of its many healing properties. It is also a great drink to start the morning with or have for a midday energy boost. Green tea has a compound called theanine, which is an amino acid that helps reduce stress and relax muscles. The catechin polyphenols in this tea help with monitoring inflammation throughout the body. It also has the added benefit of increasing your metabolism and increasing your overall energy.

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                    9. Chickpeas

                    Known for its healing properties like tryptophan, folate, and vitamin B6 that help boost your mood and fight inflammation throughout your body. Chickpeas are also known for having the trace mineral manganese that helps with energy production, regulating your metabolism, and providing an antioxidant defense.

                    Featured photo credit: Flickr via flickr.com

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                    Last Updated on November 18, 2020

                    50 Habits of Highly Successful People You Should Learn

                    50 Habits of Highly Successful People You Should Learn

                    If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

                    That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

                    Here’re 50 habits of successful people you should learn:

                    1. Believe It to See It

                    Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

                    2. See Problems as a Wonderful Gift

                    While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

                    3. Keep Looking for Solutions

                    Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

                    4. Remember It’s All About the Journey

                    Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

                    5. Feel the Fear and Do It Anyway

                    There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

                    6. Always Ask Productive Questions

                    It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

                    7. Understand the Best Waste of Energy Is Complaining

                    Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

                    8. Don’t Play the Blame Game

                    Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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                    9. Maximize Your Strengths

                    Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

                    10. Be in It to Win It

                    Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

                    11. Know That Success Attracts Success

                    People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

                    12. Actually Choose to Be Successful

                    Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

                    13. Visualize, Visualize, Visualize!

                    You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

                    14. Be a One-Off Original

                    Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

                    15. The Perfect Time to Act Is Now

                    Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

                    16. Keep Learning, Keep Growing

                    Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

                    17. Always Look on the Bright Side of Life

                    Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

                    18. Having a Bad Day? Do It Anyway!

                    We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

                    19. Sometimes Risky Business Is Needed

                    Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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                    20. Accept Challenge All the Time

                    Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

                    21. Make Your Own Luck

                    In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

                    22. Ignite Your Initiative

                    While many people are reactive, successful people are proactive – taking action before they have to.

                    23. Be the Master of Your Emotions

                    Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

                    24. Champion in Communication

                    Consciously working on effective communication skills gets anyone closer to success.

                    25. Plan Your Life Strategically

                    Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

                    26. Become Exceptional at What You Do

                    To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

                    27. Choose to Live Outside of Your Comfort Zone

                    While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

                    28. Live by Core Values

                    Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

                    29. Realize Money Isn’t Everything

                    Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

                    30. Don’t Get Carried Away

                    Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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                    31. Self-Worth Is Not Tied to Success

                    Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

                    32. Kindness Breeds Kindness (And Success)

                    Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

                    33. More Humility, Less Arrogance

                    Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

                    34. Change Opens New Doors

                    People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

                    35. Success Requires a Healthy Body

                    It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

                    36. Laziness Just Doesn’t Exist

                    Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

                    37. Resilience by the Bucket Load

                    When difficulty strikes, most would throw in the towel, but successful people are just warming up.

                    38. Feedback Is Just Another Chance to Improve

                    How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

                    39. Your Vibe Attracts Your Tribe

                    If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

                    40. Can’t Control It? Forget It

                    Successful people don’t invest time or emotional energy into things which they have no control of.

                    41. Swim Against the Tide

                    Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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                    42. Alone Time Is Valuable Time

                    More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

                    43. Self-Standard Is Higher Than Most

                    Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

                    44. Failure Isn’t Rationalized

                    While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

                    45. Down Time Is an Important Part of a Routine

                    Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

                    46. Career Isn’t Who You Are, It’s What You Do

                    Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

                    47. Be Interested in Only the Path of Resistance

                    While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

                    48. Follow Through

                    Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

                    49. Invest in All Your Dimensions

                    We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

                    50. Put Your Money Where Your Mouth Is

                    To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

                    So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

                    Bonus: 5 Bad Habits To Quit

                    More About Success

                    Featured photo credit: Juan Jose via unsplash.com

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