10 tips to improve mental health Natural ways to enhance your health BY CELESTIA FRENCH
When life has you feeling out of sorts, there are little things you can do to help yourself feel significantly better. Psychologists widely agree on a “happiness formula” based on the research of psychologist, Sonja Lyubomirsky, stating that genes are responsible for roughly 50 percent of our happiness, and life circumstances make up for 10 percent. This means that 40 percent of your happiness can be determined by intentional activity—the things that you do and think on a daily basis. So next time you’re feeling down, take heart and try one or any combination of these tips to give you a boost. Get moving. When we exercise our brains release neurotransmitters called endorphins that combat feelings of pain and stress. These brain chemicals can also strengthen our immune system and help modulate our appetites. Also, if quality sleep eludes you, good news! The American Academy of Sleep Medicine says exercise improves our sleep patterns and lowers anxiety. Check with your trusted medical practitioner before starting a new exercise regimen.
16 | Four Corners Healthy Living | October 2017
Rest well. According to the Harvard Medical School, studies in both adults and children suggest sleep problems may raise risk for, and even directly contribute to, the development of some psychiatric disorders such as anxiety, depression, bipolar disorder and attention deficit hyperactivity disorder (ADHD). But how much sleep is enough to contribute to our mental health? The National Sleep Foundation recommends that most adults should aim for between seven and nine hours of sleep per night. If you struggle with getting quality sleep, try minimizing or eliminating alcohol, caffeine and nicotine, all of which can disrupt your body’s sleep cycle. Eat for a better mood. This is not a hall pass to reach for the nearest pint of ice cream or bag of chips. But there are certain foods that can help calm your mind and provide you with balanced energy. Focus on fresh, whole, unprocessed foods and eliminate processed foods, which can be laden with chemicals, unhealthy fats, and extra sugar. You will be amazed at how much better you feel. Do not skip meals, and to try to include a bit of protein, healthy fat and fiber with every meal. This will help keep your blood sugar and energy stable throughout the day. For even more ideas, see the top five mood-boosting foods list. Hydrate right. Your brain and body can’t function well when parched. The human brain is made up of about 75 percent water. Dehydration affects the brain by slowing circulation of fresh oxygen and blood, which can alter how we think and feel. Aim for the Institute of Medicine’s daily water intake recommendation of about 13 cups for men and nine cups for women. Try to sneak in a few extra ounces if you exercise regularly or consume caffeine or alcohol, all of which can contribute to dehydration. Don’t like drinking flavorless water? Try a squeeze of fresh lemon or lime juice or steep some fresh fruit or herbs in your water glass to perk up your palate. Focus on the good. The scientific community agrees that what we focus on grows. When we are able to find something in the world, or our lives, that makes us feel positive, we start to reprogram our brains
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to experience more positivity. This concept, called neuroplasticity, suggests that we can change how we experience the world, simply by focusing our attention on positive experiences and emotions. A brain that imprints positive emotions becomes more resilient, allowing you to bounce back more quickly from negative experiences and disappointments. When we focus on positive emotions, we minimize the release of stress hormones, which over time can lessen the negative physiological effects of stress. Smile. The benefits of smiling are great. The act of smiling activates your “feel good neurotransmitters” dopamine, endorphins and serotonin. These endorphins can function as a natural pain reliever and mood lifter, while helping lower your heart rate and blood pressure. Studies have also shown that you’re more attractive when you smile. In a study at the Face Research Laboratory at the University of Aberdeen, Scotland, they found that both men and women were more attracted to images of people who made eye contact and smiled versus those who did not. A fine reason to turn that frown upside-down!