Mixing up your routine in these simple ways can do wonders for your brain, mood, and future.
Exercise for every Mood
Lots of people skip working out when their mood isn't ideal because they don't have the mental energy to switch gears, but the trick lies in finding the right workout to match the mood you're in. For example, some workouts have a calming effect, while others are stimulating. Here's what I recommend to keep you exercising no matter what your state of mind:
When You're Angry - do something that involves your mind and keeps you from focusing on what has you angry. Play squash, or take an aerobics class you've never tried. Learning new moves will free your mind from what's been upsetting you.
If You've Got the Blues - If you're not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise.
If You're Feeling Bored - Being around people is a quick and easy way to beat boredom. Playing a sport with them is even better, try some tennis or golf. Get together with a group that walks or goes for bike rides on a regular basis. Being outside with other people is invigorating and engages your mind.
When You're Stressed Out - When your brain is overwhelmed and anxious, you need to turn to a mindless activity to settle it down. Something repetitive such as swimming or walking on a treadmill requires little mental input and is most effective at reducing feelings of stress and increasing calmness.
POSTED 08/03/2010
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Written by Ronald Abvajee
Posted 07/03/2010
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The secret to a joyful day? Packing a homemade lunch made with healthy, mood-boosting ingredients.
As far back as I can remember, I've always packed my own lunch. In elementary school, it was a peanut butter sandwich, some crackers, and an orange. When I started working in an office, I upgraded to whole grains and more sophisticated sandwiches. On the days I didn't pack a lunch, I was amazed by how poorly I ate and how I often craved coffee or sugary snacks to get me through the afternoon. It took me a while, but I finally got it: My homemade lunches gave me a day full of energy and a positive outlook.
Eat to be happy
Curious to know if my food-mood experience had any science behind it, I checked with some experts. "The right foods will energize you and keep you in a happy mood," confirms Elizabeth Somer, R.D., author of Food & Mood (Owl Books, 1999). "The wrong foods will send your mood and energy levels spiraling down." According to Somer, most people have only a general idea of how food affects them—they know, for instance, that not getting enough calcium can eventually lead to osteoporosis. But the link can be much more immediate than that. A healthy mix of complex carbohydrates, lean protein, "good" fats, and B vitamins helps you produce the serotonin, endorphins, dopamine, and norepinephrine that keep you feeling calm, happy, and energized.
Make it yourself
There's also a strong connection between eating foods you prepare and pack yourself and feeling good about what you eat, says Brian Wansink, Ph.D., author of Mindless Eating: Why We Eat More Than We Think (Bantam, 2007). Even if you prepare something you don't like very much, Wansink says, the act of making and packing lunch will make it more pleasurable.
Eat lunch with a friend
Don't eat lunch alone hunched over your desk. Wansink suggests getting out of the office: "Eating your lunch away from your desk and with another person increases your enjoyment and helps decrease your level of stress."
What to eat for lunch
A mood-boosting lunch should contain some or all of these "feel-good" ingredients: Whole-grain breads or pasta. The fiber, complex carbs, vitamins, and minerals in whole grains keep energy, blood sugar, blood pressure, and cholesterol at optimal levels. Beans. Canned beans—drained and rinsed—add fiber, protein, and B vitamins to a meal, helping you maintain weight, fight stress, and stay energized all day. Soy, lean meats, and fish. Proteins like tempeh, lean beef, and salmon help build muscles and provide long-lasting energy. Soy and cold–water fish like salmon also contain omega-3 fatty acids, which keep your HDL ("good" cholesterol) up and help maintain healthy brain functions. Fermented soy products like tempeh provide probiotics (bacteria like lactobacilli), which increase the availability, digestibility, and assimilation of nutrients in the body.
Greens. Spinach, kale, and collards are just some of the choices of leafy greens you need for a dose of calming B vitamins. Combine different types of greens in one recipe to create a more complex flavor.
Colorful fruits and vegetables. A colorful meal ensures you're getting a variety of nutrients. Dark red beets, bright orange, red, and green bell peppers, and the rich blues, reds, and oranges of berries and other fruits and veggies indicate high antioxidant and vitamin content.
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