Beat Blue Monday with Serotonin and Endorphins
Brace yourself. It’s Monday, but not only that…it’s Blue Monday.
The third Monday in January is decidedly the crappiest day of the year. We’re tired from holiday parties and travel, our bank accounts are in the red, and the sun sets stupidly early.
All in all, by January 20th, we’re all feeling a little down. But we don’t have to stay down.
Here’s our tips on the best ways to reduce stress and stay in front of the potential mood dip. Grab a handful of walnuts, schedule in some cardio, and we’re gonna kick Blue Monday’s ass.
Exercise. Even if you don’t want to.
Physical activity floods the body with serotonin and endorphins, the feel-good hormones. Plus, it delivers a sense of accomplishment. This instantly boost both happiness and self-esteem.
But go easy on yourself.
Feeling blue leads us to feel unmotivated and lethargic. So give yourself some slack. If you beat yourself up for not going to the gym, you’ll only lower your mood further.
Instead, reduce weight and intensity. The key is to get active without adding to the stress you already feel.
Focus on rhythm
Experts at the Personal Trainer Development Center recommend workout routines that are fun, upbeat, and rhythmical, such as spinning, Zumba, or rowing.
The repetition of movements and rhythm of breath have a meditative effect. You’ll kill calories, and lower stress in one fell swoop.
Don’t turn to candy or comfort foods if you’re feeling down. That giant pepperoni pizza will only leave you with the heartburn of regret. Trade your tub of ice cream for these mood-boosting foods recommended by the Classical Medical Journal.
The omega-3 fatty acids in fish have been found to help depression sufferers, but a new study suggests that alpha-linolenic acid (ALA), an omega-3 fatty acid in plant foods like walnuts, soybeans, and flaxseed, is the real star in alleviating depression symptoms.
Bananas are a good source of magnesium, a mineral that helps the brain deal with stress and may help boost mood. Bananas are also packed with potassium, which helps boost alertness, and tryptophan, an amino acid that aids the body in producing mood-boosting serotonin and mood-stabilizing vitamin B6.
Healthy fats, like oleic acid, a monounsaturated omega-9 fatty acid, increases the feel-good chemical serotonin in the brain, keeping you calm.
Low levels of B vitamins impair the metabolism of neurotransmitters, leaving your brain short on serotonin and dopamine. Get your folate fix with a cup of lentils, which contains 70 percent of your daily folate and 63 percent of your daily fiber.
For more information about beating depression at the gym read the full article on What Trainers Must Know about Depression from The PTDC.com
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