Stack the deck with seafood
Why it works: Two types of omega-3 fatty acids are abundant in seafood - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In humans, high DHA levels are linked to raised levels of dopamine and serotonin, the same brain chemicals that antidepressants boost. What's more, a shortfall of DHA in animals has been linked to symptoms and markers that mimic depression. "You're at greater risk of being depressed, anxious, and irritable by avoiding fish," says Joseph R. Hibbeln, M.D., acting chief of nutritional neurochemistry at the NIH's National Institute of Alcohol Abuse and Alcoholism.
Lift your spirits with good scents
Why it works: If the way to a man's heart is through his stomach, the way to his mood-selector switch may be through his nostrils. A Physiology & Behaviour study found that people sitting in a dentist's office were less anxious and in better moods when the waiting room smelled like orange or lavender. If those scents can distract you from the drone of a dentist's drill, imagine what they can do in less torturous settings.
Set a goal - and then nail it
Why it works: Setting higher expectations for yourself doesn't create stress - it actually provides a release valve for stress. A 2006 study found that people who set goals were less anxious, felt better about themselves, and found more meaning in their lives than did their free-floating counterparts. "Setting goals boosts mood by increasing the likelihood of success, which results in better feelings about yourself and life in general," says Jennifer S. Cheavens, Ph.D., the study's lead author and an assistant professor at Ohio State.
Cheavens recommends setting reasonable, concrete goals and using multiple avenues to meet them. For example, commit to hitting the gym three times a week instead of vaguely declaring that you'll drop 10 pounds. If you miss a workout, vow to skip the starch at dinner. "You want goals to have smaller accomplishment points along the way, so you enjoy the mood boost that comes with success," says Cheavens.
Do your mind good with milk
Why it works: Milk is rich in tryptophan, an amino acid needed for the production of serotonin, a mood-boosting brain chemical. Not surprisingly, lower levels of tryptophan coincide with reduced serotonin levels. But your body can't make tryptophan on its own. So it has to come from dietary sources like milk, where the amino acid is plentiful. Otherwise, your mood could suffer from the shortfall. Do this: Drink three 8-ounce servings of whole milk a day, which translates to 0.6 grams of tryptophan, enough to lift your spirits when combined with a protein-rich diet, according to Susan M. Kleiner, Ph.D., R.D., author of "The Good Mood Diet”. Yoghurt, cheese, poultry, eggs, bananas, and peanuts are also good sources. "A selection of these foods should be in your diet every day to raise serotonin levels and elevate mood," says Kleiner.
Chase your bliss
Why it works: A running trail is one path to happiness. Compared with sedentary subjects, those who ran regularly were 70 percent less likely to experience high stress and life dissatisfaction, according to a study of more than 12,000 people published in the Scandinavian Journal of Medicine & Science in Sports. Regular exercise increases adrenal activity, which facilitates stress adaptation and enhances the release of hormones like noradrenaline, serotonin, beta-endorphin, and dopamine. These hormones all improve mood, says Peter Schnohr, M.D., the study's lead author. Dr. Schnohr suggests running, brisk walking, or any cardiovascular workout for half an hour, five times a week.
Ax your way through down days
Why it works: If you're feeling down, the best way to change your tune might be to listen to or even play one. A 2006 Journal of Advanced Nursing study found that listening to music for an hour a day for a week could reduce symptoms of depression by up to 25 percent. Music may also improve the outlook of a guy whose blues aren't yet clinical.
Even better for your mood than simply listening to music is creating some on your own. "Just working out a few chords or melodies can be therapeutic," says Anna Maratos, a certified music therapist and the head of Arts Therapies at the Central and North West London Foundation NHS Trust.
Lay off the alcohol
Why it works: "Alcohol can reduce anxiety immediately after intake," says Clyde W. Hodge, Ph.D., a professor in the department of psychiatry at the University of North Carolina at Chapel Hill. "It also has antidepressant properties." Problem is, this temporary lift is followed by a mood hangover.
Hodge and his researchers found that mice consuming a moderate amount of alcohol every day for 28 days seemed depressed after 2 weeks of abstinence. What happens, says Hodge, is a reduction of new neurons in the part of the brain that appears to regulate mood.
Plan holiday activities that aren't centred on dining, which inevitably involves drinking.
Elevate your test scores
Why it works: Testosterone's effects can be felt above the belt, too. A 2008 Archives of General Psychiatry study found that older men with the lowest levels of free testosterone were at a higher risk for depression than men with the highest levels. Researchers haven't pinpointed the link, but other studies have shown that waning testosterone levels may lead to increased fat mass, irritability, and a lower sex drive.
To help sustain testosterone levels, Kleiner recommends bagging 30 percent of your calories from healthy fats, such as the monounsaturated and polyunsaturated fats found in olives, fish, nuts, and avocado.
Snooze...you win
Why it works: Sleep is a much-needed sanctuary from stress. In fact, researchers from the Stanford Sleep Epidemiology Research Center found that people with sleep disorders such as sleep apnea are five times more likely to experience depression than those who sleep soundly. "Individuals with sleep apnea generally have a sleep efficiency between 65 and 85 percent," says Maurice M. Ohayon, M.D., Ph.D., the center's director and the study's lead researcher. So those 7 hours of bedtime could become a fragmented, nonrestorative 5 hours of shut-eye.
Let the sun shine in
Why it works: Too little sunshine can lead to a vitamin D deficiency, and a 2008 study published in the Archives of General Psychiatry found that vitamin D levels were 14 percent lower in depressed people. The sun on your skin needs exposure time to bring about the change that produces vitamin D, according to Reinhold Vieth, Ph.D., a professor in the University of Toronto's department of nutritional sciences.
Try getting outdoors more.
(Courtesy MSNBC)
|
E-mail