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10 Superfoods That Will Super Boost Your Mood

10 Superfoods That Will Super Boost Your Mood

After the rush of the holidays, winter blues can have a great affect on your mood. Staying active and getting enough sleep are important to maintaining your well being, but including superfoods in your diet is another crucial factor to brightening your day. Here are a collection of foods that will give you a boast and put your mind at ease.

Swiss Chard

This leafy green has high levels of folic acid, which has been proven to be a strong mood booster. A study conducted by the University of York and Hull York Medical School discovered a connection between depression and low levels of folic acid. Spice up a meal with some delicious sauteed swiss chard and onions with this simple recipe here.

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Asparagus

A versatile green veggie that can easily be roasted for a delicious addition to any meal and has been proven to raise low folic acid levels that are linked to depression. Asparagus also contains vitamin C which has been connected to easing depression. Eating a cup of this vegetable is recommended to be effective.

Oatmeal

This morning staple is high in magnesium that has been proven to combat anxiety and depression. It also has large amounts of soluble fiber that helps stabilize mood swings. Add flavor to your oats with these simple, but delicious recipes. For maximum results make sure to eat at least 1/2 cup of dried oats to jump start your day.

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Almonds

An easy and filling snack, these nuts are packed with magnesium, which are vital to maintaining good brain health and alleviating depression. Create a savory-sweet snack by making your own trail mix with almonds and other heart-healthy nuts and dried fruits. Snacking on around 23 almonds daily will allow you to see positive changes in your mood.

Dark Chocolate

Have a sweet tooth? Satisfy your cravings and get a natural mood boost through this sweet treat by eating 3.5 to 7 ounces daily. Need another reason to indulge? The Journal of Psychopharmacology concluded that dark chocolate is filled with cocoa flavanols, a key ingredient that helps reduce stress levels.

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Tomatoes

Often mistaken for a vegetable, these fruits are packed with the antioxidant lycopene, which helps rid the body of free radicals that damage cells. Tomatoes are also known to have high levels of folic acid that help prevent depression. The recommended amount is 1/3 cups of tomatoes daily to reach optimal results.

Eggs

This protein-packed breakfast food, assists with your body’s ability to create serotonin. Low levels of serotonin have been linked to depression. For a bright start to your day, check out these healthy egg-based recipes. It is proven that up to three eggs are safe for daily consumption for healthy individuals, but if you are worried about your cholesterol intake consult with your physician first.LentilsWhat’s better than a steaming bowl of lentil soup on a cold winter’s day? Not much. An added bonus is that lentils are packed with folic acid, which is a major mood booster. Lentils also have the amino acid L-tyrosine, that allows your brain to create the neurotransmitters dopamine and norepinephrine that help fight off depression. A cup of cooked lentils is the minimum amount recommended for effectiveness.

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Honey

Nature’s sweetener is known to have a calming effect that can soothe anxious minds. Honey is also known to have tryptophan, an amino acid that induces sleep by creating the hormone serotonin that is known to aid in relaxation. Try it in a cup of tea, with some plain yogurt or just as a spoonful to have an instant effect on frazzled nerves. Ten tablespoons is the recommended maximum amount for daily consumption.

Mussels

This superfood from the sea is filled with vitamin B12, which is necessary for normal nervous system functioning and is critical in creating a compound named S-adenosylmethionine that monitors your mood. For a delicious and mood-elevating meal, try making your mussels with garlic butter, a recipe where you cannot go wrong. Be mindful that mussels have a high sodium content, where a 6-ounce serving has 627 milligrams of sodium, so consume in moderation.

Featured photo credit: An image of a woman eating vegetable salad via shutterstock.com

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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