Healthy Food which Improves Mood

A lot of people who are depressed, angry or under stress seek comfort in food. But, instead of an improved mood, the result is often remorse and a few extra pounds. The reason for that is the incorrect general opinion that greasy or junk food provide comfort. Unhealthy food and sweets only provide a short-term mood improvement, but after a while that feeling is replaced by feelings of guilt and sluggishness. Luckily, there is a long list of healthy foods which, among many other benefits, improve mood.

For stress – eat dark chocolate

 Chocolate is definitely the number one comfort food most people reach for when under stress. The good news is, the tranquility you feel even after a few bits of chocolate is not a placebo effect. Dark chocolate contains ingredients which will, in very short time, reduce the level of the stress hormone cortisol. Therefore, when you feel under a lot of stress, reach for some dark chocolate and your tasks will get done successfully and on time.

For laziness – eat spinach

If you have a hard time focusing, you feel weak or you can barely keep you eyes open eat some spinach. Spinach contains folic acid which reduces the level of homocysteine, a chemical substance that can damage blood vessels and thus disrupt the flow of blood and nutrients to the brain. As a result, weakened circulation causes increased inertia and problems with memory. Besides spinach, all kinds of green-leafed vegetables help with inertia – potatoes, corn, peas, beans and mushrooms, which are all foods rich in folic acid.

For grumpiness – eat apples and peanut butter

Crankiness is your body's way to show it needs some „fuel“. Be careful to take care of that the right way, instead of with food which will make your blood sugar drop significantly an hour after eating. The solution is to combine carbs with proteins. Carbs are a great source of fast-burning energy, but if you add fats or proteins, they will slow down your digestion keeping the sugar level stable for a while. The best such combination is an apple with peanut butter. Not only is it delicious, but it will provide you will lots of energy for quite a while.

For anxiety – eat salmon

Due to a large share of omega-three fatty acids, salmon is very good for the heart, but that same compound may help with depression, anxiety, anger, irritability, and similar conditions. Many plants also contain valuable omega-three fats, but experts point out that a particular form of fat in fish improves mood the most. Besides salmon, herring, sardines and mackerel will also help with anxiety.

For nervousness – drink green tea 

It is well known that tea has a beneficial effect on the nervous system, particularly green tea rich in theine, a substance that relaxes us and helps us to maintain a cool head and concentration. Therefore, when you are angry, drink a cup of this soothing beverage.

For depression – eat whole grains

Depression can be caused by a number of things, including vitamin D deficiency. One of the many tasks of this nutrient is to help in the production of the happy hormone serotonin, which makes us feel calm, relaxed and happy. Therefore, low levels of vitamin D can result in sadness and depression. To increase its intake consume low-fat milk, whole grains and mushrooms.

Lifestyle Habits that could Boost your Hearts Health

Someone once said that in order to change you must be sick and tired of being sick and tired. This sentiment echoes what researchers from the Johns Hopkins' Ciccarone Center for the Prevention of Heart Disease found out after studying eight years of data on more than 62,000 men and women aged 44 to 84 years old. The final consensus was that changing your lifestyle and eating habitscould actually boost your heart's health and reduce your risks of developing a cardiovascular illness.

According to researchers, people who exercise more often, eat a Mediterranean diet, keep their weight within the normal range, and do not smoke or stopped smoking have a greater chance of living the rest of their lives without suffering through a debilitating disease and dying from it. Inanother study conducted by Northwestern University researchers on young adults, the earlier they change their lifestyle choices, the lower their risks of dying or suffering from cardiac arrest. Aside from the four habits already mentioned, the researchers also recommend drinking moderately or simply avoiding alcoholic beverages in your lifetime.

What 30 Minutes of Exercise Can Do

The American Heart Association actually recommends at least thirty minutes of moderate aerobic activity each day to improve your heart's health. This could mean 15 minutes of walking briskly or climbing up and down the stairs in the morning and another 15 minutes of jogging, swimming or biking in the evening should be enough. You can do this for five days straight or cut it down to one-hour intense workouts for 3 times a week. Either way, you'll start feeling invigorated and less harried or stressed as your body and mind get stronger every day.

For people who barely have time to drop by the gym, making excuses is not an option when the consequences of an unhealthy lifestyle means you'll be making time for an illness rather than just 150 minutes of exercise each week. If you can't leave the house for some reason, then doing crunches and stretching exercises in a corner of your room is enough. Other forms of exercise you ought to invest your time on are Yoga and Pilates because these disciplines lets you breathe more deeply, taking in more air into your lungs and into your muscles.

How a Mediterranean Diet Helps

Inspired by the dietary habits of people in Greece, Southern Italy, and Spain, the Mediterranean diet encourages you to eat more fruits, vegetables, whole grains, legumes, fish, and seafood than meat and sweets. A five-year study into people who followed this healthy eating pattern and supplemented with either extra-virgin olive oil or mixed nuts proved what everyone already believes about the benefits. The participants who followed the researchers' dietary recommendations were 30% less likely to die or suffer from a heart attack or stroke compared to those who simply followed a low-fat diet.

The classic Mediterranean Diet was first introduced in 1993 by Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization. The eating pattern forms a pyramid of foods from the most frequently consumed to the least often. At the base of this pyramid, we see that engaging in sports and daily activities with friends and loved ones play a fundamental role in support of this lifestyle.

Maintaining a Normal Body Weight

Keeping an average or low body mass suggests that you may look lean, but you've packed in enough pounds for your weight to fall within the normal range for your age, gender, height, and physical activity. Athletes with a body mass index between 15 and 18.5 are already considered trim and fit. In contrast, ordinary individuals are expected to reach a BMI that's between 18.5 and 25 to qualify as healthy with an ideal amount of body fat.

A body mass index that's above 25, but less than 30 means you're overweight and at risk for cardiovascular and metabolic diseases. Yet, you still have a greater chance of shedding the extra pounds if you changed your eating and lifestyle habits. However, people with a BMI that's beyond 30 are considered "obese" by international health organizations and probably in danger of developing a variety of illnesses, such as diabetes, hypertension, and heart ailments. They may need to do more than adjust their diet and daily activities, and turn to drastic medical procedures, such as bariatric surgery, to help them lose a greater portion of their body mass before they embark on strict health and fitness program.

Nicotine, Alcohol, Caffeine, and Unhealthy Sugars

It's not just your addiction to smoking and alcohol that puts your health at risk, but also your love for food filled with empty calories and caffeine-laden beverages. Taking everything in moderation is the key to having a balanced diet without sacrificing life's simple pleasures.

You love chocolates? Choose the dark ones made with at least 65 percent of pure cocoa and limit your consumption to just 3 ounces each day. How about a nightcap? Put down that Scotch and reach for a bottle of Cabernet instead. A drink is either 4 ounces of wine or 12 ounces of beer, while drinking other spirits should be limited to just 1.5 ounces per serving. Men are advised to enjoy no more than two drinks per day and women are better off with just one.

Other than eating healthy, exercising, and drinking less, people should sleep more. Sleeping is a way for your body to revitalize itself and repair some cellular damage caused by stress and exposure to free radicals. It also keeps your brain healthy and alert as you age.

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