Beat the energy slump with these mood boosters!
Do you feel like you are in an energy slump? Do you wake up and feeling like the walking dead? Are you snapping at others or feel as though your patience is running thin? It might be time to think about 4 lifestyle factors that may be affecting your mood and making you a cranky pants!
When you are in a good mood, it usually indicates that your ‘vitality’ is on track. In educating clients about vitality I always talk to them about four key aspects.
Nutrition: Three healthy meals/day plus two healthy snacks (if hunger calls)
Fitness: Minimum 30 mins/day, six days/week
Sleep: Minimum 6-8 hours/night
Joy: Two me time occasions each week – activities you can look forward to.
These four aspects work together. There is no point eating well for vitality if you are getting zero sleep… Or exercising like a demon but taking no time to relax and recharge. You won’t feel fabulous if one area is neglected.
Exercise is a proven mood booster and as hard as it can be some days to fight the urge to stay in bed, you WILL feed better for it, especially if you can get outdoors into the sunshine! Sunshine (Vitamin D) is a certain mood booster, so peel yourself away from your desk during your lunch break and get outside and go for a walk.
Your ‘Feel Good’ Shopping List
There are some foods that also help boost your mood further. Foods rich in folate, Omega-3, magnesium and zinc are ‘mood enhancers’ and can be found in the following foods
FOLATE (Asparagus, lentils, chickpeas, spinach, navy beans)
Lower Folate levels are often seen in people with depression and it has actually been found that lower folate levels actually decrease the effect of anti-depression medication. Exactly how the folate works is still unknown, but what we do know is it improves the production of serotonin (the feel good chemical).
OMEGA-3 (Kiwifruit, sardines, linseeds, walnuts, salmon, kale)
Omega-3 is a polyunsaturated fatty acid, which is used as anti-inflammatory agent in the body.
MAGENSIUM (Almonds, spinach, pumpkin seeds/pepitas, silverbeet, quinoa)
There are case studies that show remarkable improvement in mood when magnesium supplements are taken. I recommend getting your magnesium from real foods (as listed) rather than taking supplements.
ZINC (Prawns, beef, pumpkin seeds, oats, turkey)
Zinc also affects the action of serotonin (that happy hormone) in our bodies. Lower levels of zinc have been found in people with depression, so enjoy some zinc rich foods each week.
Nutrition, exercise, sleep and joy… When all these key aspects are ‘on track’, you will feel like you are firing on all cylinders – supercharged, stable and 100% in control. Energy levels will be elevated and as a result, your mood will be positive. This takes some weekly organization and routine… but the results are worth it! Pull out your calendar and schedule in your exercise, meals, me-time and get to bed at a reasonable hour. It is time to ditch those cranky pants and replace them with a smile!
Lisa Donaldson APD
www.FEEDinc.net
4 Kennedy St, Kingston
