04/03/2019

Top Tips to Boost your Mood

By Move It or Lose It

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Mood Boosting Tips!

We have found research and new studies that have shown a number of ways to boost your mood. It is so important to live a healthy lifestyle and try out some of these tips as they really can have big effects on your mood and well-being.

Resistance exercises – Resistance exercises are not only important to maintain strength but also greatly improve your mood. Research from the University of Limerick has found that lifting weights twice a week can be just as effective as 5 times a week and significantly improves your mood!

Sleep – There’s nothing better than a good night’s sleep! It can improve your mood and give you more energy throughout the day and reduce the chances of developing Alzheimer’s. Studies show 6-8 hours of sleep each night is optimal, so make sure to get enough sleep and try to go to bed early. A routine is also important, studies have shown that going to sleep and waking up at the same time is great for re-setting your body clock and reduces your chances of feeling tired.

Breathing exercises – breathing exercises and meditation can drastically improve your mood. A few simple techniques that you can try include sitting quietly and counting your deep breaths or counting your footsteps when walking outdoors. And if you’re ever feeling stressed out, try the 4-7-8 technique! Breathe in for 4 seconds, hold for 7 and breathe out for 8 seconds to fill your body with oxygen and instantly make you feel more relaxed!

Diet – a large study has recently found that cutting out crisps, biscuits and ready meals are a great way to improve your mood long term! Eating oily fish such as salmon and mackerel are great mood boosting foods as the omega 3 fatty acids in oily fish can protect against depression!

Socialising! – This is such an important one that is often neglected, studies have shown that being part of social groups (such as our classes) and laughing with friends has enormous mood boosting health benefits! Even something as simple as a good old natter on the phone with a friend can instantly boost your mood and make you feel happier.

Walking outdoors – A 10 minute walk outdoors is a great energy booster, helps blood flow and clears your head and mind.

Sunlight – Sunlight gives you essential energy and vitamin D to help improve bone health. It also releases a hormone called serotonin which boosts your mood. Studies have found the best time to be outside is in the morning for optimal mood and mental health. Morning light also helps you sleep better at night as long as you reduce the amount of blue light that you are exposed to at night.

Staying hydrated – A huge part of our brain is made up of water. Drinking a glass of water every hour helps keep you hydrated and can improve your mood.

 

 

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