In comparison to the past, contemporary individuals lead lives characterized by a faster pace, making it challenging to effectively manage their emotions. This can easily result in numerous physical and mental health issues, including depression, sleep disturbances, anxiety, panic, and more. In fact, implementing five specific strategies, such as dietary adjustments and regular exercise, can help regulate the sympathetic and parasympathetic nervous systems, ultimately aiding the brain in returning to a state of calm.
- Exercise:
Moderate physical activity stimulates the release of dopamine in the brain, resulting in heightened feelings of happiness, mood relaxation, and an improved capacity for self-healing. It is recommended to engage in aerobic exercises like jogging, dancing, and swimming, alongside resistance exercises such as push-ups and sit-ups. A typical regimen consists of 30 minutes of aerobic exercise followed by 10 to 15 minutes of resistance exercises.
2. Increase Good Fatty Acids:
Polyunsaturated fatty acids like omega-3 and omega-6 are essential for the human body, with the optimal ratio being 1:1. However, modern dietary habits often lead to an overconsumption of omega-6 fatty acids, primarily due to eating out frequently. Elevated levels of omega-6 fatty acids can contribute to inflammation, impulsivity, anxiety, and insomnia. To counteract this, individuals with emotional concerns can boost their intake of omega-3 fatty acids through sources such as fish oil, krill oil, flaxseed oil, and perilla oil. Concurrently, they should reduce their consumption of omega-6 fatty acids found in soybean oil, grape seed oil, peanut oil, and corn oil.
3. Adequate Vitamin D:
Research has uncovered numerous benefits associated with vitamin D, including improved calcium absorption, reduced cardiovascular risks, and enhanced immunity. Vitamin D also plays a role in the functioning of brain neurons, assisting in the alleviation of negative emotions and the management of depression and anxiety symptoms. The ideal blood vitamin D concentration falls within the range of 30–80ng/mL. Should a blood test reveal levels lower than this range, consider supplementing with ample vitamin D3, either through sun exposure or dietary supplements. To obtain sufficient vitamin D3 from sunlight, aim for 15 to 20 minutes of unprotected sun exposure on your hands and feet during the hours of 10 am to 2 pm.
4. Supplement Probiotics:
Maintaining a positive mood begins with caring for your gut bacteria. The intestines serve crucial functions beyond digestion and absorption, including nerve conduction, sensation, and endocrine activities, effectively earning them the title of the body’s second brain. Augmenting your diet with probiotics and dietary fiber is a pivotal strategy for enhancing the intestinal bacterial environment. A thriving population of beneficial bacteria in the gut can address various bodily conditions. While products like yogurt and Yakult are commonly used to supplement probiotics, they tend to contain high sugar content, with 100ml of Yakult containing up to 15 grams of sugar. This not only poses the risk of destabilizing blood sugar levels but also potentially leads to issues like obesity and diabetes.
5. Low Sugar Diet:
Conventional wisdom often associates insulin resistance with diabetes. However, emerging research indicates that insulin resistance triggers an inflammatory response that also affects the brain, increasing susceptibility to emotional disorders like anxiety, panic attacks, insomnia, and more than doubling the risk of depression. To mitigate this, adopting a low-sugar diet is advised. This entails restricting sugar intake, including both refined and unrefined sugars, to a daily limit of 100 grams or even more strictly, 50 grams.
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