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Photo: Getty Images/Claudia Totir
You know that grumpy feeling when you haven’t had quality sleep in a few days (or weeks)? Or if you’re in an exercise rut and lacking extra energy? Us too, it happens to everyone. But new research has revealed it may have consequences on your mental health. Lucky for us, there are a few healthy habits that are scientifically proven to boost your mood. Here’s what the research says.
7 Foods to Help Boost Your Mood
1. Sleep
This study found that people with less than eight hours and more than 12 hours of sleep had greater likelihood of depressive symptoms and lower sense of well-being. In short, this means that sleeping more isn’t necessarily better if it isn’t quality sleep. So how can you improve the quality and quantity of your sleep? It all starts with building ahealthy nighttime routine. Here are a few simple tips:
A healthy bedtime routine could include journaling or light planning for the upcoming day. You may find that light stretching before bed also helps you relax. Lastly, be sure to keep up with your pre-bed hygiene, like brushing your teeth and washing your hands and face.
2. Exercise
When you exercise, it releases endorphins in your body, which can lead to short- and long-term feelings of well-being. It may seem obvious that this would contribute to bettermental healthand happiness, but just how much did it take for researchers to notice impacts on mental health?
For this study, they asked participants how many days they are physically active for 30 minutes or more. The average response was three days per week. Though a lack of physical activity did not have as profound of effects on depressive symptoms and well-being, increased levels of physical activity significantly improved depression and overall wellness. If you are looking for a way to boost your mood, move your body. Here are a few ways to get started:
3. Fruit and Vegetable Intake
Similar to physical activity, the researchers noted that fruit and vegetable intake was a secondary factor to mental health compared to sleep. That said, increased fruit and vegetable intake had significant impacts on overall well-being. There are so many ways that what you eat can impact yourstress levels,anxiety, depression and much more. Here are some easy ways to boost your intake:
For more inspiration, check out ourEat More Vegetables Challenge.
The Bottom Line
Mental health is complicated and individual, but research continues to illuminate factors that may help boost our health, happiness and well-being. Scientists from the University of Otago for significant links between mental health and sleep, physical activity and fruit and vegetable intake. Focusing on these basic healthy habits is a science-approved way to boost your mood and improve your overall health in a year when we need it most. And you don’t need a complete lifestyle overhaul, these small tips can help nudge you in the right direction.
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