- Get movingExercise boosts levels of health-promoting brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress and also relieve some symptoms of depression. Rather than viewing exercise as a tool merely for losing weight and preventing disease – all benefits that occur in the future – try viewing exercise as a daily tool to immediately enhance your frame of mind, reduce stress, and feel happier.One of the newest recommendations I have based on NASA scientist Dr. Joan Vernikos, who I recently interviewed, is simply to set a timer when you are sitting and stand up every 10 minutes. I even modified further by doing jump squats at times in addition to standing up. This will help counteract the dangerous consequences of excessive sitting.
- Eat light—and rightWhat you eat directly impacts your mood and energy levels in both the short and long term. Whereas eating right can prime your body and brain to be in a focused, happy state, eating processed junk foods will leave you sluggish and prone to chronic disease. Ditto for over-eating, which can leave you feeling bloated and sluggish. My free nutrition planis an excellent tool to help you choose the best foods for both physical and emotional wellness.
- Take a cold showerExposure to cold temperatures via cold water may offer health-boosting benefits for virtually everyone. Taking a cold shower increases your circulation and helps minimize inflammation. It also tends to leave you feeling energized and invigorated, so it’s great first thing in the morning, or right after a workout.
- Talk less – listen moreTalking less and listening more can help increase heart-centered communication. Listening helps you soak in the wisdom of others and allows you to quiet your own mind at the same time, allowing you to feel content while helping you gain different perspective.
- Get some sun every dayHave you ever noticed how great it can feel to spend time outdoors on a sunny day? Well, it turns out that getting safe sun exposure, which allows your body to produce vitamin D, is great for your mood.While I don’t agree with the author’s recommendation to slather on just any sunscreen, getting regular sun exposure is a critical factor for optimal health, happiness, and overall life satisfaction. Remember, if you use sunscreen, you are effectively blocking the sun’s rays, which means your body cannot produce any vitamin D. If you are going to be in the sun for an extended period of time, a non-toxic sunscreen may be necessary to prevent burning certain areas of your skin.Getting a little bit of sun on bare skin each day is far better than spending hours outside on the weekends only, as overexposure could certainly be harmful to your skin. You always want to avoid getting burned. A better alternative to topical sunscreen is making sure you’re getting plenty of antioxidants in your diet from fresh fruits and vegetables. The carotenoid astaxanthin is particularly effective as an internal sunscreen to help protect you against UV damage.
- Turn off the TVEvidence shows cutting back on TV time can add years to your life. According to one study, every hour of TV you watch equates to a 22-minute reduction in life expectancy. Watching TV also has a major impact on your brain chemistry. In fact, the longer you watch, the easier your brain slips into a receptive, passive mode, meaning that messages are streamed into your brain without any participation from you. So, rather than turning off your brain, why not turn off your TV and mindfully engage in something from your list of pleasurable activities instead?
- CreateAs the author states, you don’t have to be an artist to be creative. Creativity can take any form, from gardening to cooking, to dancing and singing, to taking up a new hobby.
- Enjoy natureSpending time in nature is an excellent mental health “prescription.” And while you’re at it, take off your shoes (as long as it’s safe to do so). Walking barefoot, grounding yourself to the earth has a wide range of health benefits over and above the simple feeling of connecting with the Earth. Take up gardening, even if you have little room there is always enough space for a few plants.
- Know the simple truth about yourselfPositive self-talk, affirmations and mantras can play a role in cultivating more happiness. I like the author’s take on this:“With enthusiasm and confidence, state what you know to be true about your authentic self. Ask yourself, ‘What is true about myself right now in this moment?’ For example, I am enough, I am worthy, I am good, I am loved, I have what I need, or I am a success. State this affirmation out loud a few times to embody the essence of who you really are in this very moment. Take it in! Believe this and you are free!”
- Express gratitudePeople who are thankful for what they have are better able to cope with stress, and have more positive emotions. The best way to harness the positive power of gratitude is to keep a gratitude journal or list, where you actively write down exactly what you’re grateful for each day. Doing so has been linked to happier moods, greater optimism and even better physical health. Remember, your future depends very largely on the thoughts you think today. So think positive thoughts of hope, confidence, love and success. A simple habit to start is to express appreciation at every meal, either out loud or silently, whichever works for you.
- Laugh it up!Laughing causes your body to release beneficial chemicals called endorphins, natural “pain killers” that contribute to your sense of well-being and may counteract the effects of stress hormones and cause blood vessels to dilate. Researchers have even found that just anticipating laughter can increase your endorphin levels, whereas laughing may help boost your immune system and reduce inflammation in your body, which is linked to a variety of diseases. So, if you’re going to watch TV, why not make sure it’s something really funny?
The Tap Blog is a collective of like-minded researchers and writers who’ve joined forces to distribute information and voice opinions avoided by the world’s media.