What if you could snap your fingers and magically wake up every day with a smile on your face? You would do it right away, right? The fact is that this witchcraft exists, and you do not even need any tricks. There is a tricky link between your health and your mood: improving one will improve the other.
Luckily, even the smallest lifestyle changes—a change of bedding or a new way of cooking—can bring magical mood-boosting benefits.
So, if you want to wake up every day with a smile on your face, here’s where to start.
Sleep seven hours
The benefits of regular restful sleep cannot be overestimated. According to the National Sleep Foundation, anywhere from seven to nine hours will keep your brain sharp, your mood up, and your energy levels high. What’s more, rest lowers insulin levels, leading to less stress and glowing skin.
Switch from sitting
Sitting at a desk for eight or more hours a day puts repetitive pressure on the base of the spine, leading to long-term problems such as chronic back pain and, in extreme cases, herniated discs. To combat this, experts recommend that you switch to a standing desk and spend at least half of your workday doing it.
Train only three times a week
Of course, exercise has obvious health benefits, such as burning fat and increasing muscle mass, but regular exercise can bring more than just physical benefits. According to a report from the American Psychological Association, exercise is a sure-fire way to boost your mood and it’s also a proven method for reducing stress, anxiety, and depression.
In other words, sweat and you will feel better.
Eat raw vegetables
Vegetables are still in our diet, but according to new research, there is a way to get even more nutrients – just eat vegetables raw. Researchers have found that eating raw vegetables can dramatically reduce feelings of depression.
Take Vitamin D Supplements
According to Harvard Medical School, 70 percent are deficient in vitamin D. Given that the nutrient is directly linked to the production of serotonin (the happiness hormone), and you want to feel great, reduce your vitamin D deficiency.
What’s more, vitamin D has been shown to strengthen bones, keep the neuromuscular system running smoothly, and may even help prevent breast cancer. wake up earlier
Bad news for owls: New research shows night owls are more likely to suffer from respiratory or gastrointestinal problems, diabetes, or psychological distress (namely depression or anxiety) than early birds. Luckily, you can easily combat all of this by waking up early each day and going to bed preferably before 11 pm.
Meditation has huge benefits for your health. It lowers blood pressure, reduces anxiety, and even helps you sleep more soundly (which, if you remember, is one of the best steps you can take to feel better throughout the day). Meditation can take as little as 10 minutes a day.
The dirtiest thing in your bed is your pillow. According to research, it can contain up to 16 different types of fungal spores. Among them: aspergillus fumigatus, a particularly nasty spore that can cause respiratory infections in immunocompromised people. To avoid any potential health problems, it is recommended to change your pillow every two years.
Studies show that chocolate immediately improves mood, and it’s also delicious. But you can get more than just a mood boost. According to the Circulation Heart Failure study, regular consumption of small amounts (150 calories or less) of dark chocolate (cocoa rating of 70 percent or higher) can reduce the risk of heart disease by 30 percent.
Breathe in fresh air
Spending time outdoors (even brief walks) is directly “linked to greater vitality,” according to a five-study report in the journal Environmental Psychology. In other words, the “taste” of fresh air will give you the energy you need to live.
Walking up the stairs
One of the easiest things you can do is skip the elevator. First, by climbing stairs, you increase blood circulation, promoting heart health. In addition, according to researchers from the University of Georgia, climbing stairs ce gives you the same short-term boost of energy as a dose of 50 mg of caffeine (or half a glass of coffee). Plus, it’s a great butt workout.
Double your water intake
You’ve heard it countless times: drink eight glasses of water a day. After all, drinking water can make your skin glow, your hair shine, and make you feel amazing, boosting your energy levels and satisfying your hunger. The point is, you’re probably not getting enough water: 42 percent of people don’t fall within the doctor’s recommended limit.
To make sure you’re drinking enough, follow this method. Buy yourself a 1 liter bottle of water. Fill it up. When it’s noon, if it’s not empty, drink it all in one gulp and then fill it up again. Do the same in the afternoon. If it doesn’t empty again at the end of the day, don’t leave the table until the bottle is empty. Thus, you are guaranteed to receive the recommended volume.
Reduce your food intake
Eating too much food – especially if it’s unhealthy food – can cause everything from weight gain to high blood pressure and diabetes, all of which have a direct impact on your mood. So do your best to eat less.
Buy groceries with cash
Another way to eat healthier. According to the Journal of Consumer Research, you’re more likely to buy high-calorie snacks if you use a shopping card. With that in mind, you’ve most likely budgeted for groceries ahead of time and won’t load your cart with unnecessary, often unhealthy foods. Digital detox
Spend 24 hours without a computer, phone, Internet! It can improve your posture, reduce stress, eliminate insomnia, boost your self-esteem, and make you more empathetic, focused, and creative.