Good Mood Foods
There are some specific foods to keep an eye on to boost your mood:
- Fruits and Vegetables — An apple a day keeps the doctor away–and maybe the psychiatrist, too. As noted, fruits and veg have been linked to higher levels of happiness.3
- Omega-3 Fatty Acids – This is the good stuff, found in foods like fish and nut oils. Low Omega-3 fatty acids have been correlated to depression and impulsivity. Getting plenty of this in your diet keeps your levels high, that’s a good thing.2
- Chocolate – As a special treat, chocolate may have properties that improve mood and even reduce tension. But remember, the key is to choose real chocolate (dark is best), and in moderation.2
Health Hack from the American Heart Association
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Longevity Hack: Enjoy Every Moment – Don’t Miss a One
Enjoy Life – Don’t Miss a Single Second
Rafaella Monne, a 107-year-old from Sardinia said it best: “Life is short. Don’t run so fast you miss it.” Slowing life’s pace may help keep inflammation in check, and apart from its health benefits, it adds richness to life, tying together many of the blue zones lessons—eating right, appreciating friends, finding time to downshift, putting family first, finding your purpose.
Health Hack: Optimism May Be Your Best Health Insurance
“In some studies, researchers have concentrated on the link between optimism and specific medical conditions. DeSylva and Kern tell us that a heart full of joy and gladness can banish trouble and strife — and now scientists tell us that optimism may help the heart itself. In one study, doctors evaluated 309 middle-aged patients who were scheduled to undergo coronary artery bypass surgery. In addition to a complete pre-operative physical exam, each patient underwent a psychological evaluation designed to measure optimism, depression, neuroticism, and self-esteem. The researchers tracked all the patients for six months after surgery. When they analyzed the data, they found that optimists were only half as likely as pessimists to require re-hospitalization. In a similar study of 298 angioplasty patients, optimism was also protective; over a six-month period, pessimists were three times more likely than optimists to have heart attacks or require repeat angioplasties or bypass operations.”
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Health Hack: Simplify Eating for Good Health
Did You Know You Can Give Your Health a Boost by Choosing The Right Foods?
Eat your antioxidants
While a healthy diet does wonders for your entire body, fruits and veggies that contain antioxidants like vitamins B and E are particularly great for skin. “Antioxidants help protect skin against free radicals in the environment, which are damaging to skin cells,” . . . “They work to prevent free radicals from breaking down the skin’s elastin and collagen, resulting in more youthful, healthier skin.” For vitamins B6 and B12 fill your plate with fish and poultry. Vegetarians can get vitamin B6 through chickpeas which contain 55% of your DV in just one cup. And wheat germ oil (100% DV), sunflower seeds (37% DV), and almonds (34% DV) are all terrific sources of vitamin E.
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Longevity Tip: Rev Up Your Brain – Exercise
Build a buff brain with exercise
You’re probably aware of the benefits of exercise on your body — it lowers your risk of heart attack, many types of cancer and age-related injuries. Did you know regular exercise strengthens your brain just as it does your body? Although brain size decreases with age, research has shown that exercise can actually help reverse that — you can start anytime. One study found that physical activity helped participants build measurable increases in the hippocampus, the part of the brain that lets you create and store memories. In another study, older adults with mild cognitive impairment who lifted weights two to three times a week improved muscle tone and cognitive function. It doesn’t take too much: Just walking briskly for 30 to 60 minutes, three to five times a week, contributed to measurable brain improvements.
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Longevity Tip ~ Don’t Be Shy – Connect
The studies are in. An active social life is associated with faster rebound in the face of stress. It’s also linked to a longer life and a greater sense of wellbeing. So how do you reap the benefits of a good social life? First, focus on the people who mean the most to you. Quality trumps quantity. So reach out to your healthy supports — your closest family and friends — on the regular. Then, expand your social world. Faith groups, volunteer organizations and hobby groups are all ways to make new connections
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Health Hack ~ Healthy Eating at Home
DID YOU KNOW Cooking Your Own Meals Means a Healthier You.
Instead of eating out, cook at home. It’s easy to appreciate the convenience of eating out, but studies have shown that in comparison to meals prepared at home, eating out at both fast food or full-service restaurants are equally unhealthy in terms of calories, fat and sodium. By eating meals prepared at home, you will be able to save around 190 calories, 10 grams of fat and around 3-400 mg of sodium. Plus, this gives you another excuse to spend quality time with your loved ones.
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Better Sleep Hack: Naps are Nice, But . . .
It’s the Length of the Nap that Matters
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. . . . A study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality.
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Health Hack ~ Eye Love You
Did You Know Your Eyes Need a Break From Staring at Digital Screens?
Take care of your eyes by following the 20/20/20 rule. Staring at a backlit device such as a smartphone or laptop all day is straining on your eyes. The 20/20/20 rule reduces this. Every 20 minutes, take a 20 second break and let your eyes wander over something six meters (20 ft) in the distance.
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Sleep Quality Hack: Ditch the Blues
Blue Light at Night Will Cause the Sleeping Blues
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. . . . Blue light tricks your body into thinking it’s daytime. . . . This reduces hormones like melatonin, which help you relax and get deep sleep. . . . Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.
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