Lifestyle Solutions for a Happy Healthy You!

Posts tagged ‘mood’

11 Foods to Naturally Boost Your Mood and Make You Feel Happier

11 Foods to Naturally Boost Your Mood and Make You Feel Happier

Looking to boost your mood naturally? Here are 11 foods that help you do just that.

1. Swiss Chard

High in folate, also known as folic acid, swiss chard and other leafy greens are good for your mood. In fact, a study by the University of York and Hull York Medical School found a link between low folate levels and depression.

2. Dark Chocolate

If you needed another reason to indulge in dark chocolate, it’s this one: dark chocolate can make you happier. A study in the Journal of Psychopharmacology found that consuming chocolate high in cocoa flavanols increased levels of calmness and contentedness.

3. Eggs

With their essential fatty acids, eggs help your body to naturally produce serotonin. Low serotonin levels are linked to depression, anxiety, insomnia and fatigue.

4. Almonds

Almonds pack a lot of nutrients, including folate and magnesium. Magnesium is essential to brain health, and studies have linked it to a reduction in depression, but is often deficient in modern diets. So eat more of those almonds!

5. Lentils

Lentils are a good source of folate which is essential for your mood, and a cup of cooked lentils provides 90 percent of the recommended daily allowance of folic acid. Lentils also have the amino acid L-tyrosine, which your brain uses to make the neurotransmitters norepinephrine and dopamine, therefore helping your brain to combat depression.

6. Pumpkin Seeds

A zinc deficiency can trigger depressive moods, but fortunately pumpkin seeds are packed with the essential mineral. Pumpkin seeds also contain L-tryptophan, a natural mood booster.

7. Oatmeal

While some think oatmeal is one of the most boring foods on the planet, it’s good for your mental state. That’s thanks to a lot of things, including high levels of magnesium, which help your brain fight depression and anxiety. Since it’s also a great source of soluble fiber, it helps stabilize blood sugar levels, which helps you avoid mood swings.

8. Honey

The nutrients in honey produce a calming effect, helpful if you’re feeling anxious, which is why many mix it into a cup of tea in the evening. A natural sweetener, it’s also a good natural energy booster, so if you feel like you’re dragging, pop a spoonful in your mouth. Nature’s energy gel.

9. Flaxseed Oil

Our standard American Diet has left us very omega-3 deficient and that can be bad for your mental state: omega-3 has been shown to be an effective supplement for fighting depression. Flaxseed oil is an easy way to get a mega dose of omega-3 essential fatty acids, helping to improve your mood.

10. Water

A glass of water may be the simplest thing you can ingest, but it’s very helpful. Mild dehydration has been shown to dampen moods, which means if you want to feel mentally stronger, make sure you’re getting enough H2O throughout the day.

11. Asparagus

Feel like you’ve been having a lot of mood swings lately? Get some asparagus on your plate, because it is very high in folic acid — a deficiency that is common in people with depression.  Leesa recommends always choosing organic foods when available!

By Anna Brones

Top Photo Credit: Liz West

Have you shared this story yet?  

Go ahead, give it a little love… Our Share Buttons are listed below….Merci!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

11 Natural Treatments For Depression

11 Natural Treatments For Depression

That said, clinical depression sucks, and if you’re someone who suffers from it, my heart goes out to you. I’m in no way intending to diss anti-depressants or suggest you ignore your doctor’s advice. I know anti-depressants can be life-saving for people. But unless you’re suicidal or otherwise in dire need of urgent medication, before you dose up on side-effect laden pharmaceuticals, it’s worth considering some natural treatments that might help lift your mood.

How To Treat Depression Naturally

1.  Consider why you might feel depressed. Sometimes depression is a symptom of something circumstantial in your life, rather than biochemical imbalances. Does your job require you to sell out your integrity every day? Have you been unable to admit that you need to end your marriage? Are you feeling spiritually disconnected or sexually restless? Are you suffering from creative blocks? Is your body failing you? Are you facing financial ruin? Be honest with yourself about what might be off-kilter in your life, and make an effort to get to the root of why you might be feeling depressed.

2.  Move your body. Exercise releases happy-making endorphins, which act like natural anti-depressants. Runner’s high, anyone?

3.  Never skip a meal. Keeping your blood sugar stable reduces mood swings.

4.  Eat a serotonin-enhancing diet. Many anti-depressants like Prozac act by inhibiting the reuptake of serotonin by receptors in the brain, thereby increasing serotonin levels. But you can increase your brain’s serotonin levels by eating foods that boost your serotonin levels naturally.

Serotonin-enhancing foods include:

  • Foods high in omega-3 fatty acids (such as wild salmon, sardines, herring, mackerel, and anchovies, which are even higher in omega-3 fatty acids than other fish)
  • Healthy fats like coconut oil
  • Eat a high protein diet, especially proteins high in tryptophan, like free range turkey

5.  Avoid caffeine, which reduces serotonin levels. If you need an energy boost, supplement with L-Tyrosine (500 – 1000 mg).

6.  Expose yourself to sunlight, which can boost mood and increase Vitamin D levels. If you live somewhere that gets little sun, invest in a therapeutic light box.

7.  Try mood-enhancing supplements: (DISCLAIMER: Although you can get these supplements over the counter, I always recommend doing this under the care of a physician, since supplements can have side effects and risks and can interact with other medications.)

  • 5-HTP 50-300 mg up to three times/day — start at 50mg in the morning. Converts directly into serotonin. If you are taking too much, you will feel sleepy or have runny stools. Also usually helps with anxiety, although sometimes it can paradoxically cause anxiety. Must use with great caution if you’re taking an anti-depressant.
  • St. John’s Wort 300mg three times/day. If you don’t feel better within a week, slowly increase your dose to a max of 600mg three times/day. May decrease the effectiveness of birth control pills.
  • SAMe 200mg on an empty stomach twice/day. Increase your dose every two weeks to a maximum dose of 600mg twice daily. This can be a very effective antidepressant, but it can also be expensive. Side effects at higher doses include GI upset, nausea, agitation, and insomnia.
  • L-Theanine 100-600mg daily. Reduce if you feel sleepy. Found in green tea.
  • Fish oil (DHA/EPA) 1-3 g/day with food.

8. Meditate or try guided imagery. Meditation’s effects on mood are well documented. Settling your mind can lift your mood, in addition to a whole host of other health benefits.

9. Get your hormones balanced. If your thyroid, adrenal or sex hormones are out of whack, your mood can get all wonky. See a good integrative medicine doctor and ask them to order and interpret the following tests:

  • Thyroid gland tests – TSH, free T4, free T3, total T3, thyroid antibodies
  • Adrenal gland tests – cortisol, DHEA-S, pregnenolone
  • Sex hormone tests – estradiol, progesterone, free and total testosterone

10. Make efforts to bolster your mental health by being more authentic in all aspects of your life. Too often, we walk around wearing masks, pretending to be something we’re not. We fake it at the schoolyard, in the boardroom, in the bedroom, at church — and then we wonder why we wind up depressed. Practice letting your authentic freak flag fly and watch how your mood lifts.

11. Talk it out. See a therapist, psychiatrist, or life coach and express how you feel. Sometimes just finding someone you trust who will help you work through your feelings can make all the difference in the world.

If all else fails and you need anti-depressants, don’t beat yourself up. Sometimes you can do everything right, and if your imbalance is biochemical, you may need the drugs. But don’t forget to nurture the rest of you too. Depression, like most physical and mental illnesses, is multifactorial and requires a global investigation of your whole health — not just your mind and body, but your relationships, your work, your financial picture, how you express yourself creatively, how you satisfy yourself sexually, your environment, and whether you’re letting your Inner Pilot Light (aka authentic self) shine.

Unsure whether you’re really depressed or just in need of a vitality boost? Read this!

By Lissa Rankin, MD

Lissa Rankin, MD is a mind-body medicine physician, founder of the Whole Health Medicine Institute training program for physicians and other health care providers, and the New York Times bestselling author of Mind Over Medicine: Scientific Proof That You Can Heal Yourself.  She is on a grassroots mission to heal health care, while empowering you to heal yourself.  Lissa blogs at LissaRankin.comand also created two online communities – HealHealthCareNow.com and OwningPink.com. She is also the author of two other books, a professional artist, an amateur ski bum, and an avid hiker. Lissa lives in the San Francisco Bay area with her husband and daughter. 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

        

 

 

 

 

 

3 Unexpected Therapies to Improve Mood

3 Unexpected Therapies to Improve Mood

Mime Therapy. You needn’t don a white face and striped shirt to mime. Miming is actually a very complex art form that encourages the coordination of both body and mind. Miming as therapy has been used to successfully help patients with Down syndrome in Houston, who find it more easy, fun, and educational to communicate their feelings through mime than through verbal explanation. Pantomime is essentially a form of “nonverbal art therapy”, and can have a profound effect on those who have difficulty expressing themselves creatively, while potentially offering benefits for those who are generally stressed or feeling low.

If you are really not into the thought of pantomime — perhaps you suffer from metamfiezomaiophobia — try turning up the beats and dancing those blues out for a similar effect. Not only does dancing, or general rhythmic movement, feel good and unleash a surge of endorphins, it also enhances your capacity to learn. Not a “dancer”? You don’t have to be. Just be confident. It is my belief that you could be the worst dancer in the world, but if you commit yourself to what you’re doing, it’s impossible to have a bad time. Bad dancers are those who are embarrassed or tentative. Let it loose, ditch the blues, and show off your best/silliest moves!

Smile Therapy. The chronically stressed can really benefit from this one. Even if it is not genuine, forcing yourself to smile and laugh can have profound, lasting impacts on your mood. Not only does smiling boost mood by releasing endorphins and serotonin, but it makes us appear more attractive, relieves stress, boosts immune system, and even lowers blood pressure. Benefits galore! What’s more, smiling and hearty laughter is contagious, so smiling at someone who is having a bad day might lift their spirits along with your own.

Light Therapy. Perhaps you have heard of this therapy in association with seasonal affective disorder. Light, or lack thereof, has the power to control our mood hormones, meaning too little sunlight could lead to feelings of inadequacy and depression. Traditionally, patients use a lightbox in the dearth of winter to encourage a brighter mood, sometimes used in conjunction with the equally intriguing concept of chromotherapy. Sunrise stimulation is particularly useful for waking up and lifting the fog on those dark, cold days. To help with your minor morning grumps at home, just open up your shades upon awakening, or go for a short walk in the early sunlight. Exposure to sunlight in the morning halts production of melatonin — which is responsible for making you feel sleepy and groggy — and will bring a jumpstart of positivity and renewal to your day — even before your first cup of coffee!

Being in a bad mood is never enjoyable. Life is short, so try to enjoy your time in the most positive way possible. Fitting a little exercise, sunlight, and smiling into your daily routine can go a long way towards making you an even happier person.

By Jordan Cormier

Jordyn is a choreographer, freelance writer, and an avid outdoors woman. Having received her B.F.A. in Contemporary Dance from the Boston Conservatory, she is passionate about maintaining a healthy body, mind, and soul through food and fitness. A lover of adventure, Jordyn can often be found hiking, canoeing, mountain biking, and making herself at home in the backcountry! 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

6 Mood-Boosting Foods

6 Mood-Boosting Foods

 

Can you eat your way to a better mood? More and more scientific research is saying so. Maintaining a healthy and balanced diet is important for your general health, so why should it be any different for your mental health? From depression-fighting seeds to anxiety-zapping greens, read about the best nutrients for your mood.

 

1. Sesame Seeds.

Good things come in small packages. The unassuming sesame seed is loaded with mood-boosting nutrients. Sesame seeds are on of the best vegetarian sources of zinc, a mineral that has been linked to depression and anxiety. One study found that zinc treatment lowered the depression and anger levels of young women. Other studies have suggested using the mineral as a treatment for depression.

 

2. Chocolate.

A few bites of real, dark chocolate each day will help your mood and your tastebuds! Studies have suggested that dark chocolate reduces the level of cortisol, a stress hormone, in your body; it may also relieve anxiety. Leesa recommends 85% organic dark chocolate from Vivani!

 

3. Spinach.

As if you needed another reason to love spinach! This leafy green is loaded with all sorts of mood-boosting nutrients, from depression-fighting folates (more on that later) to anxiety-easing magnesium. Spinach also contains plenty of zinc — studies have shown that, the less zinc you have in your body, the more likely you are to be depressed.

 

4. Yogurt.

Yogurt is an excellent vegetarian source of vitamin B12, a vital nutrient for the formation of red blood cells. For reasons scientists aren’t exactly clear on yet, B vitamins seem to play a vital role in our mental health. Vitamin B12 deficiencies in particular have been linked to high rates of depression, and studies have suggested that strong intake of the vitamin may improve depression treatment outcomes. If your body doesn’t get enough of the stuff, it can actually lead to serious mental health issues. Because plants cannot make Vitamin B12, your best sources for the stuff are dairy products, eggs, seafood, and meat. Vegans and older adults are especially at risk of a Vitamin B12 deficiency, and may want to talk with their doctors about supplements or fortified foods.

5. Lentils.

Lentils, along with other foods rich in folic acid, are a key nutrient for treating depression. Like it’s B vitamin cousin, vitamin B12, plenty of research has linked low levels of folic acid to depression. It’s also thought that high levels of the vitamin will actually help anti-depressants work more effectively.  Healthy carbs help boost serotonin levels.

Other Foods Rich in Folates: Pinto, black, navy, kidney & garbanzo beans; spinach, asparagus, turnip greens and broccoli.

6. Flaxseeds.

The countries with the lowest rates of depression tend to have one thing in common: they also eat the most fish. Scientists think this is because fish is rich in omega-3 fatty acids. Studies have shown that these polysaturated fats can improve your mood, and help treat depression and postpartum depression, schizophrenia and bipolar disorder. Though fish is probably your best source of omega-3 fatty acids, most healthy people can get all of it they need from flaxseeds and flaxseed oil. You can also check out supplements or sea vegetables if you are a vegan or a vegetarian.

Leesa recommends choosing organic when available.

By Katie Waldeck 

Katie Waldeck

Katie is a freelance writer focused on pets, food and women’s issues. A Chicago native and longtime resident of the Pacific Northwest, Katie now lives in Oakland, California.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

 Chews4Health ~ www.chews4health.com/Leesa

as-seen-on

Tag Cloud

%d bloggers like this: