Want to elevate your spirits without the help of…spirits?

Adopting certain lifestyle changes can make a significant difference in your mental and physical health, here are just a few to try out.

Get Moving

Engaging in physical activity benefits more than just your physique; it's a potent mood booster. Physical exertion prompts your brain to produce endorphins, chemicals that act as natural stress relievers and mood lifters. Strive for around 30 minutes of moderate physical activity on most days. If you manage to engage in this early in the day with sunlight exposure, it can also synchronize your circadian rhythm through what is known as melatonin rhythm phase advancement, helping you get more restful sleep.

Get Together

Sociability and forging human connections is paramount for healthy mood. Neglecting in-person interaction can precipitate various mental health issues that stem from social deficiency, observable at a neurological level. Yet, social re-engagement can mend and rewire these neural pathways. Pairing interpersonal interactions with play, such as a game night, not only heightens the benefits of social contact but may also amplify whole-brain GABA levels. Plus, joy is infectious—observing happy expressions activates the same neural reward centres in both observer and participant.

Get into Downward Dog

Numerous research underscores yoga's role in mood enhancement. It alleviates depressive and anxious feelings by fostering relaxation and a mindful presence. Recent research indicates that habitual yoga may also be beneficial for cerebral health by moderating GABA levels in the prefrontal cortex. GABA is your brain’s system for chilling out, that soothes the nervous system, encouraging relaxation and rest.

Get your zinc in

Zinc plays a pivotal role in brain health and neurotransmission, particularly influencing the GABA pathways critical for relaxation and mood regulation. This essential mineral helps in modulating the brain's response to stress and is integral for neuroplasticity. Including zinc-rich foods in your diet, such as pumpkin seeds, cashews, chickpeas, and spinach, can contribute to maintaining healthy cognitive function, making them excellent choices for enhancing mental wellness and emotional stability. Integrating these nutrient-dense foods can be a simple yet effective strategy for boosting brain health and ensuring an ample supply of this vital nutrient.

Give your gut a helping hand

Your diet profoundly affects your mood. The gastrointestinal system, often dubbed the 'second brain', is a key component of the nervous system. It generates more serotonin than your cerebral counterpart and houses a vast ecosystem of bacteria, protozoa, and beneficial viruses known as the microbiome, vital for both mental and physical health. Fermented products like kefir, rich in Lactobacillus reuteri, can enhance GABA production, which may aid relaxation. A diet abundant in fruits, veggies, whole grains, lean proteins, and foods high in omega-3 fatty acids like fish, walnuts, and flaxseeds, may also help improve your mood.

Remember, there is no definitive divide between mind and body. The brain, your biological supercomputer, is just another organ that thrives with optimal physical health. Caring for your body can significantly boost your mood and keep that vital organ functioning at its best. For more information on staying healthy and happy, check out the Sentia Journal or head on over to our Instagram for some mood brightening mocktail recipes.