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4 WAYS TO UP YOUR MOOD WHEN THE WEATHER IS DOWN Image Source It’s officially #PSL season, which means it’s time to put on our cozy knits, binge watch Netflix, light a million candles, and excitedly cancel plans with friends. Even though we all look to fall and winter as a time to get hygge,...
4 WAYS TO UP YOUR MOOD WHEN THE WEATHER IS DOWN
It’s officially #PSL season, which means it’s time to put on our cozy knits, binge watch Netflix, light a million candles, and excitedly cancel plans with friends. Even though we all look to fall and winter as a time to get hygge, the novelty of the season can wear off quickly as the days get shorter and the weather gets colder, lowering our moods and affecting our health.
People often joke about “winter blues” and Seasonal Affective Disorder, but it’s actually a diagnosable type of depression that is prompted by cold weather and less sunlight (and affects 5% of Americans).
How does this happen? It’s not in your head.
The sun naturally releases a broad spectrum of light throughout the day to help signal our body’s many functions. In the morning and afternoons, we take in more blue light to release cortisol, so we have the energy to be more productive. In the evenings, we’re meant to start winding down with red light and infrared as a way to prompt our melatonin production to facilitate better sleep.
When the days are shorter and colder, we’re taking in less energy-giving light, nutrient-dense vitamin D (which is necessary for immune function), and fewer healing vibrations from nature’s fresh air, resulting in lower energy, chronic fatigue, increased hunger, and interrupted sleep. Plain and simple: Good, nourishing recovery is a lot harder to achieve.
Don’t let this info get you down. Here are some quick and easy ways to hack your mood as the seasons change.
Get a DOSE of happy vibes
Happiness comes from the feel-good chemicals in our brains:
Dopamine | A hormone and neurotransmitter that stimulates the nervous system functions like pleasure and attention.
Oxytocin | Aka the “love hormone” that decreases stress and anxiety levels.
Serotonin | A neurotransmitter that is often released by the sun and infrared light therapy. It’s essential for balancing mood, memory, sleep, and sexual desire
Endorphins | A group of hormones that reduce pain and increase pleasure and overall well being. They are often released during exercise, hence the term, “a runner’s high.”
Hot Tip: If you’re in NYC, zen out in one of our warm, soothing saunas for a serotonin-releasing moodlifter. At home instead? No problem! Cocooning yourself in our Infrared Sauna Blanket will release your endorphins without ever having to move a muscle. Burning ~600 calories during one single sweat session, your body will feel like it worked out while staying relaxed AND detoxified. Better circulation, mood, and glowing skin are a plus.
Light boxes, along with infrared therapy, are a popular treatment option for seasonal affective disorder.
There are a broad spectrum of light therapies:
Sunlamps | Improves Vitamin D absorption and increase overall energy levels
Red Light Therapy | Focuses more on deeply-penetrating muscles and tissues to calm the skin, manage hormone production, and boost the immune system
If you can’t spend 30 minutes or more in the sun per day and are faced with a dark sky when you wake up in the morning, consider a light therapy box first-thing when you wake up to help get your body on a normal schedule.
Get good vibrations from nature
The Japanese practice something called shinrin-yoku, which translates to forest-bathing. “But how do I bathe in a forest?!” Don’t take it literally.
It’s just the act of being in nature and connecting to yourself through your senses. It helps to reduce stress levels, lower blood pressure to relax the body and focus the mind.
The reason being in nature is considered such a healing, mood-boosting activity is because plants release the chemical, phytoncide, which has antibacterial and antifungal qualities that can increase our white blood cells and help strengthen our immune response to foreign invaders.
Nature also gives off literal good vibrations. The Earth has a natural frequency of 7.8hz, which sends low-level frequency through our bodies to help recharge our cells and heal us from the inside out.
If you don’t live near nature, or it’s too cold to go outside, consider:
Skip comfort eating
Like bears who eat more as they prepare to hibernate during the winter months, we, too, get excited to indulge as the weather gets colder.
BUT, managing seasonal depression and keeping your mood HIGH starts with eliminating sugar when you can.
Refined starches and carbs that lack fiber and are high-glycemic can directly impact your hormones, which directly affects your happy chemicals. Your gut manages the majority of the hormone production in your body and sends direct messages to your brain. When you consume sugar, you end up feeding bad bacteria in your gut that can throw the chemicals in your brain off-balance.
Sticking with whole foods that are nutrient-dense is ideal, but if you do decide you want to get into the goodies, try one of these detoxes to reset your system and get back on track.
Source Many people experience fatigue here and there. This overwhelming sense of tiredness minimizes productivity and can make the easiest of tasks seem impossible. The foods we eat have a direct correlation to how our bodies perform. ‘Fueling‘ ourselves with the right type of foods can help increase our energy levels and maintain your...
Many people experience fatigue here and there. This overwhelming sense of tiredness minimizes productivity and can make the easiest of tasks seem impossible. The foods we eat have a direct correlation to how our bodies perform. ‘Fueling‘ ourselves with the right type of foods can help increase our energy levels and maintain your alertness and focus throughout the day. Here are ten foods that you can include in your diet to beat fatigue.
Bananas are a great source of potassium. Potassium is one of the most important minerals in the body. It helps regulate bodily fluids and muscle functions such as muscle contractions while also balancing and regulating nerve signals. Potassium also helps the body retain water, which is vital to staying hydrated and feeling energized.
Spinach is a leafy green vegetable that is high in iron, magnesium, and potassium. Iron is an important mineral that promotes the healthy transportation of oxygen from the lungs to the rest of the body. This efficient transportation can help your body maintain higher levels of energy and concentration. Most people do not realize the benefits of iron until they are not getting enough.
There’s a reason why eggs are considered a ‘superfood.’ Eggs are a fantastic protein source, B-vitamins, and healthy fats. Vitamin B-complex is mostly responsible for this added energy and why eggs are the perfect way to start your day.
Certain fish like salmon, sardines, and mackerel are an excellent source of protein, B vitamins, and Vitamin D. They help the mitochondria—the powerhouse of the cell—use oxygen to help power different parts of the body.
I hope you kept some Thanksgiving leftovers because sweet potatoes are rich in various vitamins and minerals like iron, magnesium, and vitamin C. Vitamin C is important for transporting fats into the cells of the body, where they are burned off to give your body energy.
Fruits are a great way of getting that ‘candy sugar high’ without the crash later on. This is because fruits are high in natural sugars, whereas candy contains nothing but refined sugars. These natural sugars are absorbed by the body and processed into the bloodstream, then processed into energy.
Soybeans are an excellent source of protein, B-Vitamins, copper, and phosphorus. Copper and phosphorus are heavily involved in the processes of converting food into energy and dispersing it into cells where the body can use it.
Oatmeal is one of the best sources of slow-releasing energy. This is because it is high in low GI complex carbohydrates. Low GI complex carbohydrates are carbs that release energy much slower than high GI complex carbohydrates. Foods such as soy products, beans, fruits, and oats, are all considered to have low GI complex carbohydrates. Oatmeal is an efficient and tasty meal to include in your diet to beat fatigue.
Brown rice is another one of those ‘superfoods.’ One cup of rice will satisfy your body’s need for manganese: a trace mineral found in several foods like nuts, legumes, whole grains, and leafy greens. Manganese helps the body prevent free radicals causing illness and aging and helps regulate energy produced by the mitochondria. Brown rice is a food that can be easily incorporated into a variety of dishes to help give added energy.
Yes, we know this is not food, but water is one of—if not the most—important thing we can give our bodies. Water is responsible for keeping our whole body hydrated, including our muscles. Staying hydrated helps maintain energy levels by keeping muscles energized. Dehydration can cause fatigue or low energy levels.
Fatigue can set you back both physically and mentally. When we experience fatigue, there is a noticeable drop off in productivity as well. A poor diet can cause chronic fatigue. This diet lacks the necessary vitamins and minerals and is high in unhealthy fats and mindless eating. A good rule of thumb is to make your plate as colorful as possible. Along with staying hydrated, this variety in your diet will ultimately help raise your energy levels as tastefully as possible.
Here are 5 truths when regarding if you need a pre workout supplement for exercise. There are a lot of benefits involved when it comes to using a pre workout supplement. Here is my opinion on 5 truths I’ve learned while taking pre workouts. Both good and bad but it gives you some insight into...
Here are 5 truths when regarding if you need a pre workout supplement for exercise. There are a lot of benefits involved when it comes to using a pre workout supplement. Here is my opinion on 5 truths I’ve learned while taking pre workouts. Both good and bad but it gives you some insight into if paying $30+ a month for an “energy” supplement is really worth it or not..
When it comes to price pre workouts tend to be some of the most expensive supplements in the industry simply because the body gets used to the ingredients quickly. The stimulants like caffeine and other b vitamins. Your body gets used to the caffeine very fast within 1 week of trying out a new pre workout ( at least for me). So what should be 1 scoop in a 30 serving container stretches out to 1.5 – 2 scoops after a few days/weeks. Then the price increases very quickly. You could be buying a one month 30 day “supply” but be finishing the container in 3 weeks or less sometimes. Price points for most pre workouts is around $30 per 30 servings so $1 per scoop. One of those moments where you can ask yourself is $30 a month worth it for an energy supplement? Still much cheaper than drinking monster energy drinks everyday and probably healthier as well..
This becomes tricky because lots of pre workouts are severely underdosed but still at a strong price point. There is countless information articles on the internet talking about different pre workouts. Which is better or worse. In simple terms you just want an open label where you can see exactly how much each ingredient has. The top 3 ingredients for me in a pre workout is 150-200mg caffeine/ 3.2g beta alanine/ 3g+ (closer to 6g) of citrulline malate. The rest of the ingredients like vitamin b12/b6 will be pushed out pretty fast and probably wont notice much of anything. The creatine found in many pre workouts you can buy cheap in bulk so not much to worry about there. Almost all stimulate pre workouts just have high amounts of caffeine that make you feel cracked out. The beta alanine does the tingling feeling. The citrulline malate gives you the pump along with niacin sometimes.
For me personally there is long term things to consider when getting into pre workouts. Your mind might become hooked to pre workouts where you need them in order to feel like you can workout or have a good session. I’ve had this happen personally. Years ago I was really into C4 extreme by cellucor and all sorts of pre workouts. I would take 1-2 scoops and need it like everyday. Even when I didn’t workout. A lot of times I took 1 scoop, didn’t feel much of anything, take another scoop then go workout. It gets pricey after a while as well.
Most ingredient profiles for pre workout supplements is underdosed. You’ll have to really research to make sure you’re actually getting a decent supplement. Otherwise you might just be buying expensive caffeine flavored water.
The benefits are strong and real when it comes to pre workouts. Most of it is in the mind though that just gets you hyped up, unable to sit still and kind of forces you to workout or do something by circumstances. You want to release all that new pent up energy you just drank from the pre workout. Often times you’ll have amazing pumps and great veins popping out as well when on pre workouts. However after the workout or on rest days you won’t notice much of anything. The whole reason of pre workouts is to push you to hit the gym harder than you would without the supplement. Especially on days when you are dragging and just want to skip the exercise as well.
In the end, I personally like pre workouts. I haven’t been talking them lately but for the last several years I used to be trying all different types. I spent a lot of money and don’t really have that much to show for all that investment but it did make me feel good and have great workouts often times. Now I’m more simple with just one 200mg caffeine pill that is about $7 for 100 servings. Which is much cheaper. Even so I’ve recently stopped taking caffeine supplements as well. Going on a sort of detox from caffeine just to give my body a good reset. It was hard in the first few days to workout without that boost. However once you can get into it then it will be fine. Now I just drink some Gatorade if I want to feel something tasty during my workout.
This was an opinion piece. Meaning my personal views on pre workouts and how I see them.
Source The benefits of vitamin supplements are incredibly far-reaching. They can help aid bodily functions such as digestion, metabolism, and immuno-response. As science has progressed, researchers have continued to back the idea that vitamin supplements play a large role in. longevity. When combined with a proper diet, adequate sleep patterns, and daily exercise, a noticeable...
The benefits of vitamin supplements are incredibly far-reaching. They can help aid bodily functions such as digestion, metabolism, and immuno-response. As science has progressed, researchers have continued to back the idea that vitamin supplements play a large role in. longevity. When combined with a proper diet, adequate sleep patterns, and daily exercise, a noticeable impact on life quality can be seen.
So what about memory? Can these tablets really boost my cognitive function? Well, yes and no. One of the most common symptoms of aging is memory loss. As of 2020, roughly an estimated 5.8 million Americans aged 65 and older live with Alzheimer’s dementia. If scientists were able to slow the onset of Alzheimer’s, 210,000 fewer seniors would be diagnosed per year. So, in truth, supplements act as a preventive measure.
Researchers have studied the correlation between B-12 and B complex vitamins and cognitive function for a long while. They have found that having a B-12 deficiency could lead to troubles with memory in the future. According to the Mayo Clinic, having an adequate amount of B-12 can lead to improved memory. Still, there is no concrete evidence to suggest that higher intake leads to more benefits. However, there is evidence that regular B-12 consumption can slow the cognitive decline of seniors diagnosed with Alzheimer’s when combined with omega-3 fatty acids.
B-12 deficiency is most common in those with bowel or stomach issues, strict vegans, and diabetics. Getting enough B-12 should come naturally. Certain foods such as fish and poultry contain high levels of the vitamin. Dairy products and certain vegetables such as mushrooms also offer high levels of B-12.
Vitamin E is another supplement that has shown to slow cognitive decline. Like vitamin B-12, this vitamin has proven to be more effective in older people since they are more at risk for memory loss. According to a 2014 study done by The Journal of the American Medical Association (JAMMA), “Among patients with mild to moderate [Alzhiemrer’s]s], 2000 IU/d of alpha-tocopherol [the vitamin E supplement] compared with placebo resulted in slower functional decline.”
Vitamin E deficiency is rare, but it does occur. It is most apparent in those whose diet lacks fat. Good sources of vitamin E include foods such as:
Vitamin D is essential for efficient brain function as well as keeping our bones, teeth, and muscles healthy. We obtain Vitamin D mainly through the sun’s rays. The vitamin isn’t found in many foods, but it is abundant in certain fatty-fish such as trout, salmon, and tuna. Vitamin D supplements are great for everyone, but especially for those who spend a lot of their time working from inside. Being deficient in vitamin D can have negative effects, such as raised anxiety, depression, and chronic fatigue.
Omega-3 fatty acids, also know as fish oil, are extracted directly from fatty fish like sardines and salmon. Surprisingly, fish oil can play a vital role in optimizing brain function. Fish oil contains the same fatty acids found in cell membranes of brain cells. Preserving healthy brain cell membranes can have a massive impact on how our brain develops as we age. Not only is fish oil is excellent for the mind, but it is also great for muscle recovery as it decreases muscular pain and shortens recovery time after a workout.
Yes, we know that NAD+ is not a vitamin, but its potential to optimize brain function is worth noting. NAD+ is a compound that is produced naturally in the body. But as we age, our NAD+ levels decrease. The rate at which our NAD+ levels increase or decrease is directly related to our biological age. So as we lose NAD+, our biological clock winds—we lose energy, our skin ages, and we experience some form of memory loss or mental fatigue. NAD+ supplements are available at certain Vitamin Shoppes, but one of the most effective methods is NAD+ treatment through an IV.
Though these nutrients are not the “end all be all” for cognitive decline, having a consistent intake of the vitamin could slow symptoms, especially for seniors and those already diagnosed with Alzheimer’s or other mental diseases. The easiest way we can prevent the onset of these illnesses is to take care of our bodies. Good sleep patterns, a good diet, and daily exercise are just things we can do to increase longevity every day.
Now is the perfect time to detox at home. All the excuses you’ve had in the past are gone: there are no business dinners, happy hours, networking events, weddings. Whatever got in the way of committing to a cleanse has been #cancelled. Why not take this time to take your vibration higher with a...
Now is the perfect time to detox at home. All the excuses you’ve had in the past are gone: there are no business dinners, happy hours, networking events, weddings. Whatever got in the way of committing to a cleanse has been #cancelled. Why not take this time to take your vibration higher with a cleanse?
A detox can help you feel refreshed, boost your energy, and reset your body for the fall. And,
luckily, detoxing at home can take many different forms. Here are some easy ways you can remove toxins from your body at home.
Our HigherDOSE Infrared Sauna Blanket is the perfect way to get your blood flowing and get glowing. Our Blankets increase the body’s thermal energy and promote a temporary increase in blood flow. You’ll sweat like you’re doing some hard cardio – without all the heavy breathing.
Relax in the soothing, yet stimulating heat and let the infrared take over. You’ll feel rejuvenated
and calmer as a result of this heat-based cleanse. Infrared light detoxes you seven times more than traditional sweating and pulls deeply-stored toxins from your fat cells. It’s the most effective detoxify tool out there, as it pulls heavy metals, environmental pollutants, and chemicals that are otherwise trapped and hard to get out from your standard detoxes.
Bonus: our blankets leave you with a healthy glow and soothe sore muscles and joints. You’ll feel like a whole new person. It’s basically like having an in-home spa.
Detox diets have been used in Native American, Indian, and even ancient Roman culture. But, today, we’re exposed to sooo many more toxins than our ancestors. There are toxins in food, air pollution, water, household cleansers, and cosmetic products.
A detox diet is a great way to reset your body and support your health. There are many detox diets out there. Try one of these three types of food-based cleanses:
These are just a few examples, there are tons of detox diet options out there. Check out GOOP’s 5-Day Detox Meal Plan For January 2020 & Beyond, for instance.
A digital detox is one where you step away from those addictive digital devices: smartphones, televisions, computers, tablets, and social media sites. It’s a good way to focus on real-life, social interactions and cutting down on distractions. Research shows that the average American adult spends around 11 hours each day listening to, watching, reading, or interacting with media. How crazy is that?!
There are many health benefits to doing a digital detox: better sleep, better productivity, and healthier eating habits, just to name a few. If the thought of stepping away from social media and texting fills you with anxiety, try doing it for just an hour a day. You can build up to two hours or go a full weekend only using your phone for emergencies.
A cleanse is a great way to kick up your motivation and tap into your drive. “Maybe the best thing that can be said about cleanses is they’re a good psychological tool for helping to cut back or eliminate unhealthy components of your diet, like sugar or alcohol,” said Everyday Health. With summer winding down, now is a great time to prove to yourself how strong you are in body and willpower.
These cleanses are a great way to reset for the fall:
Consult a professional before you take on any cleanse that could negatively impact your health.
Celebrities like Miranda Kerr and Gwenyth Paltrow love dry-brushing. It’s a great way to get glowing skin while shedding toxins! To try dry-brushing, take a brush with coarse bristles and use it against the surface of your skin to promote blood flow and get rid of dry skin.
Dry brushing can leave your skin healthier and help you reduce the appearance of cellulite.“It may even stimulate lymphatic drainage, according to board-certified dermatologist Mona Gohara,” reports Allure.
Last but not least, try a mental detox. Meditation and breathwork are shown to have detoxifying effects. Apps like Headspace and Calm are beloved by users who say just adding 10 minutes of meditation a day helps them feel less anxious, stressed, and depressed.
GOOP also recommends trying a “feelings cleanse.” The occasional emotional decluttering can have an effect on your mind and body. “Think of your mind as you would your kitchen drawers. There’s your junk drawer. It’s irritatingly hectic in there. It’s hard to even shut with so many miscellaneous items accumulating. How much easier is it to cook and clean and get around when all the measuring spoons and spatulas are in their rightful place?” explains GOOP Wellness
We all know the feeling: waking up in the middle of the night with our sinuses congested, head pounding, and throat throbbing. Coming down with a nasty cold is definitely not an enjoyable experience, but it is something that we routinely have to deal with. Thankfully there are a plethora of over-the-counter remedies, as well...
We all know the feeling: waking up in the middle of the night with our sinuses congested, head pounding, and throat throbbing. Coming down with a nasty cold is definitely not an enjoyable experience, but it is something that we routinely have to deal with. Thankfully there are a plethora of over-the-counter remedies, as well as home remedies, that can help us beat a cold fast while keeping our immune system healthy along the way.
Besides rest, staying hydrated before and during a cold is one of the most important things we can do for our bodies. A fever draws moisture from our bodies, plus the over the counter medicine we take to combat our symptoms can easily dry us out as well. Although the exact amount varies for everyone. the recommendation is to drink roughly eight 250mL cups of water per day. This will help ensure that your body is receiving the amount of water it needs. Other drinks such as decaffeinated tea or juice can help with draining the mucus from your sinuses as well.
Often, the onset of a cold can be tied back to insufficient or improper sleep. Getting less than six hours of sleep on a nightly basis can have a severe impact on your immune system. Ignoring your body’s cries for sleep is something that we should avoid doing at all costs. That being said, “proper rest can boost your immune system to get you feeling better sooner. Sleep helps your body better fight infections that cause you to get sick, along with staying hydrated and taking medicine that helps with common cold symptoms.” Having a good sleep schedule gives your body more energy, control over your mood, and a profound boost to your productivity.
Essential vitamins and minerals can have a profound effect on how your body combats being sick. Immuno-beneficial vitamins such as vitamin C and B12 can work with your immune system in expelling toxins from the body. These can be taken in either oral supplements or through IV treatment, which has quickly become a reliable method to help treat the symptoms of oncoming illness.
Though studies are limited, this method is thought to “modulate the immune system in healthy individuals and may help reduce symptoms related to respiratory infections.” The main ingredient in most probiotics —Lactobacillus—has been proven to lower the risk of developing cold symptoms by 12 percent and minimize sickness length from 8.6 to 6.2 days in adults. It is most beneficial for upper respiratory symptoms. You can find these drinks at any local grocery store, pharmacy, or superstore like Walmart or Target.
Over the counter (OTC) medicine can be a very beneficial way to fight off cold symptoms. But like any pharmaceutical, there are also various side effects such as drowsiness and nausea that can accompany it. It is best to stay hydrated while taking these medications as they tend to dry out your body, much like a fever would do. This could leave you feeling worse than before, but as long as you stay hydrated, this feeling shouldn’t occur. Notable cold and flu medicines include Mucinex, Tylenol, and the Nyquil/Dayquil combo.
Beating a cold can be a painstaking ordeal, but it doesn’t have to. Getting over a cold starts before you even start showing symptoms. Staying hydrated and well-rested are easy, cost-effective ways to strengthen your body and immune system. Additionally, daily vitamin supplements and probiotic drinks have been shown to strengthen your immune system and limit the severity of cold symptoms. If worse comes to worst, try over the counter (OTC) cold and flu medicine to give that cold the final blow.
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