DAY 364
It's that time of year again. The routine has settled in, the sun is becoming less and less present and the cold weather is slowly creeping in. In order to remain healthy both physically and emotionally throughout this period, it is essential to find ways to keep the spirit up and the "blues" at bay. I have blogged many times about the things one could do, take, eat and avoid to maximize happiness. Those daily choices become even more important during this time of year...
What to do...
- Exercise - Not enough could be said about the benefits of exercise. It releases endorphins,serotonin and dopamine in the brain which will help you feel calmer, happier and sleep better.
- Meditate - Take 5, 10 or 15 minutes to empty your mind at the beginning and/or at the end of the day. It might be hard at the beginning, but the more you do it, the easier it becomes.
- Practise yoga - There is a good reason why practising yoga is becoming so popular. This ancient practice helps develop flexibility and strength while promoting self-awareness, calmness and reducing stress!
What to avoid...
- Avoid sugar, coffee and sodas - They might momentarily boost your energy level, but the surge will inevitably be followed by a crash of energy that can impact your mood.
- Avoid the couch potato syndrome - Sitting on your sofa to watch t.v or being in front of a computer screen facebooking might sound like an appealing option for the winter (who wants to go out when it's 20 below 0?!!!!), but inactivity will actually deplete you of your energy!!!!
What to take...
-Eat lots of fruit and vegetables. They contain vitamins that will boost your immune system and help you fight the winter 'bugs', which could in turn affect your energy levels and your mood.
- Incorporate protein in your meals - The addition of healthy lean protein such as skinless poultry, seafood, round or loin cuts of red meat, tofu, quinoa, eggs, and low-fat dairy, will help slow the absorption of carbohydrate in the blood. Furthermore, dopamine and norepinephrine are released after eating protein, making you feel more alert and focused for hours after eating.
- Boost your intake of Omega-3's -
Food rich in omega-3 fatty acids can be mood-lifting: salmon, Atlantic mackerel and sardines, ground flaxseeds, walnuts, canola oil, soy nuts and omega-3 fortified eggs.
- Get your B-vitamins - Folate and vitamin B12 may influence mood by playing a role in serotonin production. Studies have shown that low blood levels of these vitamins are sometimes related to depression.
Food rich in folate: fortified whole grain breakfast cereals, lentils, black eyes peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ and oranges, almonds.
Food rich in vitamin B12:shellfish, wild salmon (fresh or canned), fortified whole grain breakfast cereal, lean beef, low-fat dairy, and eggs.
- Get your vitamin D
Found in the sun, Vitamin D releases serotonin in the brain and acts as a mood-booster. It also boosts your immune system. Because there is less exposure to the sun in winter, it might be a good idea to take a Vitamin D supplement.
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