Health · positive

How to boost happiness!

Want to boost happiness but don’t know how? 🤔 You’ve tried many methods, new things but still don’t know exactly what to do to be happier? 🤷🏼‍♀️ You’d like less abstract tips and more scientific facts and useful tips on happiness? Look no further! 😀
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As you may know there are 4 basic hormones  that impact our mood and feeling of happiness:
🔅dopamine
🔅endorphins
🔅oxytocin
🔅serotonin
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Now how to make them work and make you happy? Easy! Just try out the activities that boost those hormones! ☺
For dopamine, the reward chemical, try:
➡️ eating yummy food (this is why I can’t get through any diet, eating gives me too much joy! 😅)
➡️ achieving a goal
➡️ completing a task (with last two remember to set small goals and small tasks – this way you’ll get a dose of dopamine)
➡️ self-care activities (check out self-care challenge we did in February – you’ll find it in my Stories Highlights)
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For endorphin, the pain killer you’ll need:
➡️ exercising 💪
➡️ listening to music 🎶
➡️ watching a movie 🎬 (I think you know by know where and when to look for Positive Movies Recommendations! If you don’t – I post them here every Sunday)
➡️ laughter 😂
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To boost oxytocin, known as the love hormone, those activities will work:
➡️ socializing
➡️ physical touch
➡️ petting animals 🐶🐈
➡️ helping others
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And last but not least – serotonin, the mood stabilizers:
➡️ Sun exposure 🌞
➡️ mindfullness (see Chill Sessions in my Stories Highlights) 🙏
➡️ be with nature (spring is here, enjoy it!)
➡️ meditation 🧘🏼‍♀️
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As you can see, with Smiley Society I try to boost all those hormones for you! 🤗 We have self-care Thursdays 🧖‍♀️ and plenty healthy recipes 🥑 for dopamine, positive movie recommendations 🎬 on Sundays to boost endorphins, Smiley talks 💬 and e.g. Fun challenge we did in May for oxytocin (there will be definitely a challenge about helping others soon) and I post videos for mindfullness 🙏 and meditation 🧘🏼‍♀️ from time to time too for serotonin!
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Let me know what else can I do and how can I help to make you happy! 🤗

Health · Self-Love

SELF LOVE: Magical blue flowers

There’s black tea, green tea…but did you know there’s blue tea too? 😀
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Blue Tea is made by seeping dried butterfly-pea flowers in water and can be enjoyed both hot and cold. It is also said to have weight loss benefits 😉
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Blue tea, or butterfly pea flower tea, is a caffeine-free herbal concoction, made by seeping dried or fresh leaves of the Clitoria ternatea plant.
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Blue tea contains catechins, which are said to be instrumental in burning belly fat and aiding weight loss 😀. Drinking butterfly-pea flowers seeped in warm water is said to be an effective way to rev up the metabolism, which in turn, makes the body burn more calories.
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Here are some other benefits of blue tea that you may want to know, before trying it out:
➡️1. The tea is rich in antioxidants, which makes it a great beverage to include in your detox diet.
➡️2. The earthy flavour of butterfly-pea flower tea is said to be a mood enhancer. The tea is said to have stress busting effects that may also help reduce symptoms of anxiety 😀. It is also known to refresh the brain and helps keep you energised and happy throughout the day 🤩
➡️3. Blue tea is said to help in losing water weight as it is a natural diuretic drink.
➡️4. Blue tea is also said to have a role in regulating blood sugar levels.
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Blue Tea For Hair, Skin & Beauty
➡️1. This tea is well-known for its anti-ageing benefits, due to its high antioxidant content 🧖‍♀️. This makes the skin look younger and healthier from within.
➡️2. The flavonoids present in blue tea may also stimulate collagen production.
➡️3. Stress-relieving properties of blue tea are also helpful in overall maintainenace of skin and beauty.
➡️4. Blue pea flower is excellent for the hair too, as it contains anthocyanin – a compound known to increase blood circulation in the head and therefore maintain a healthy scalp. It also helps in strengthening the hair follicles from within.

Source: https://food.ndtv.com

Health · Self-Love

SELF LOVE: Recipes for immune-boosting drinks

💥Immune Booster Shot Recipe
This immune booster shot recipe has everything you need to raise that immune system 🤩! It’s jam packed with immune boosting ingredients 😉
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Ingredients 
🔸️ 1 tablespoon honey 🍯
🔸️ juice of 1 lemon 🍋
🔸️ juice of 1 orange 🍊
🔸️1-2 cloves garlic minced
🔸️1 teaspoon fresh ginger grated
🔸️1 dash of cayenne pepper
🔸️1 dash of real sea salt
🔸️1 dash cinnamon
🔸️¼ teaspoon turmeric
🔸️Grind of black pepper
🔸️1 tablespoon of Apple Cider Vinegar
🔸️1 tablespoon hot water
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➡️Mince the garlic (ideally put through a garlic press) and set aside for 10 minutes ⏰. This gives the enzymes a chance to form and ensures maximum benefits 😍.
➡️Whisk together the honey, turmeric, and hot water, until the honey is incorporated and smooth.Then you just stir in everything else and drink! 🤗
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💥 Glow Boosting Apple Carrot Juice 😋
Carrots, apples, and oranges are a winning combination for helping your body protect itself and fight off infections 😁
The apples and oranges give you your vitamin C 🤩
Vitamin A, which is also critical to a healthy immune system, is present in carrots in the form of the antioxidant beta carotene 😍.
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Ingredients:
🔸️2 large carrots 🥕
🔸️2-3 apples 🍎
🔸️2 oranges 🍊
Optional: You can also add a thumb of ginger and/or lemon (great if you’re feeling under the weather)
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Instructions:
➡️ Cut carrots and apples into pieces.
➡️Start juicing! Begin by adding the carrots into the juicer.
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Source: https://www.healthline.com and https://40aprons.com/

Health · Self-Love

Best kind of self-care

You know what’s best kind of self-love/self-care? 🤔 Taking care of your own health! 🤗
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➡️ First of all, treat yourself well! 🙏 Have a closer look on what you’re eating 👅. Do you plan your meals and grocery shopping 🗒 or do you just go to a store, buy whatever you see and put it all on a pan just to „throw” something into your belly 🤷🏼‍♀️? Do you bring enough vitamins, proteins, fiber? 🧐 Are your meals nutritious? 🥦🍌🍜
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Now, how’s your physical activity? 🤔 Do you workout 💪, practice some sport 🏀, go for walks , do yoga or pilates🧘🏼‍♀️? Physical activity has as much impact on your physical health as healthy eating 😉
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And now, how’s your mental health? 🧠 Do you sleep well? 😴 Do you feel confident? Are you anxiety free? 😇
Physical health (so healthy eating and regular physical activities) have great impact on mental health too! You know what they say – healthy body, healthy mind 😉
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➡️ Secondly, do you examine yourself? 📈📊 Do you do regular blood tests 💉, regular ultrasounds or x-rays of your stomach, lungs or heart? Do you go see a doctor regularly or only when you feel bad already? 😶
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I examine myself once a year. I do blood tests, check my heart, my lungs, my stomach and lady parts. You should too! 🤗
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➡️ And lastly, remember to seek help whenever you need it 🙏⚠️No matter if it’s something about your physical health or, especially, mental health! If you feel bad don’t hide it away! Go and get some help! 🙏

Health

Happy hormones and where to find them 🤔/how to boost them 💪

„You are what you eat” is so true! 🙂 Did you know that by eating specific products you can boost your happy hormones? 🤩
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🔶️ 1. Dopamine 💥
This happy hormone is a neurotransmitter that drives your brain’s reward system 🏆
➡️ To boost it eat lots of protein 🥚, less saturated fat, consume probiotics, excercise 💪, listen to music 🎶, get enough sunlight 🌞
➡️ What to eat: dairy foods such as milk 🥛, cheese 🧀 and yogurt, unprocessed meats such as beef 🥩, chicken and turkey, Omega-3 rich fish 🐟 such as salmon and mackerel, eggs 🥚, bananas 🍌, almonds, walnuts 🌰, dark chocolate 🍫
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🔶️ 2. Serotonin 💥
It is a compound that is made of an amino acid called tryptophan.
➡️ Tryptophan works best alongside carbs such as groats, wholemeal flour, rye bread 🍞 or fruit 🍇
➡️ Remember about vitamine B – you’ll find it in green leafy vegetables 🌱 (such as spinach, parsley or kale), wholemeal products 🍞, nuts 🥜, meat 🥩, eggs 🥚
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🔶️ 3. Oxytocin 💥
Both a neurotransmitter and a happy hormone, oxytocin is often called “the love hormone.” 😉❤
➡️ Your body produces oxytocin naturally, but if you want to feel the love, so to speak 🙂, try these natural ways to increase it: yoga 🧘🏼‍♀️, listen to music 🎶, get a massage 😍, spend time with friends 👥, meditate, have sex ♀️♂️, cuddle, hug ❤
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🔶️ 4. Estrogen (female hormone) 💥
This happy hormone helps form serotonin and protects you from irrita�bility and anxiety, keeping your mood steady 😇
➡️ Estrogen boosting food: tofu, sesame seeds, hummus, garlic, dried fruit, wholegrain bread 🍞
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🔶️ 5. Progesterone (female hormone) 💥
This helps you to sleep well and prevents anxiety, irritability and mood swings 🙃
➡️ While food doesn’t contain progesterone, some foods may help stimulate the body’s production of it 🤗, like: beans, broccoli 🥦, Brussels sprouts, cabbage, cauliflower, kale, nuts 🥜, pumpkin 🎃, spinach 🍃
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So in another words – you can definitely eat to be happy! 😉🤩

P.S. I am doing 28 day Self-Love challenge at my Instagram – come join us!

Health

How does excercise improve happiness? 💪⬆️😁

Do you regularly workout? 🤔 Working out is good not only to your body but to your mind too! 🧠
Tired of feeling down? 😴
Move! 😁
Stressed about work? 🤯
Move! 😁
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„Simply moving your body, has immediate, long-lasting and protective benefits for your brain”
– Wendy Suzuki, profesor of Natural Science and Psychology 😎
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Excercise will have both a positive chemical effect on your brain 🧠 reducing stress and improving mood as well as resulting in lasting positive benefits for the brain and body!
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It is scientifically proven that working out improves your mood and decreases feelings of depression, anxiety and stress 🤗.
After a good workout session your body starts producing lots of endorphines – happy hormones 🤩
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You feel proud and satisfied that you’ve worked out and managed to make your muscles work = your mood is better 😊
Your heart is beating fast so brings lots of blood and oxygen to your body and to your brain = your mind and memory works better 🤓
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Working out regularly makes your body chage, you lose weight, your body gets firm and looks better, your have more endorphines in your body, your mind works better = you’re happier 🤗
 
This is so simple!
Excercise does really improve happiness! 😉
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You should workout 20-40 min 3-4 times a week. I know you don’t feel like it, I know it’s  hard to start 😉. Believe me it is so hard for me to get up from a couch or desk and workout, I almost never feel like it and need to force myself to do it but I ALWAYS feel soooo good afterwards ☺
 
So, have you worked out today? 😉

Health

5 Possible reasons why you’re feeling tired

Do you feel tired all the time lately? 😴
You lack energy for anything?
It is quite normal in the autumn especially when the days are getting shorter and shorter but you can change it! ☺
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Here are 5 reasons why you may feel tired all the time:
➡️ Bad lifestyle – you don’t eat healthy food 🥦 (if you lack ideas for it check out my Healthy Food stories highlights! I share 1-2 healthy recipes in stories every week 😉), you don’t sleep enough (you should sleep 7-8h every night) 😴
➡️ You don’t drink enough water 💦 – you should drink 2-2,5l of water everyday (not liquids, water!). If you somehow forget to drink (some people do) there are plenty apps for that now that will remind you every hour to drink a glass of water 😅 just have some water nearby – e.g. I always have my Brita bottle (0,7l) standing next to me when I’m working and I’m reaching for it even subconciously now
➡️ You’re not moving 🏃‍♂️– physical activity is VERY important both for your body and for your mind! 🧠 I know it’s not best time now for some outside activity but you can still go for a walk to a forest or even work out inside! 😉 There’s plenty fitness programs online that you can watch and workout in front of TV – I workout with @chodakowskaewa and on my stationary bike 🚴‍♀️
➡️ You’re stressed – I am aware that those are very stressful times but try to stay calm 🧘🏼‍♀️. Stop watching news if that makes you anxious 🤯, take up yoga or meditation, write down your thoughts and questions that bother you or simply call a friend and tell what’s on your mind (you can always DM me! 😘)
➡️ You won’t let yourself relax – remember about rest! No matter how much work you’ve got, always plan some rest time too! I work A LOT both at my full time job and on my private projects but I always plan the work this way so I’d have an evening off to chill with my husband and at least 1 day a week completely off to recharge 🤗
 
Does some of the points above apply to you? Share in the comments!

P.s. BIG NEWS – There will be Smiley Advent Calendar on my Instagram with a special surprise everyday from Dec 1st to 24th!

Advent calendar announcement

Be positive! · Health · Self-evolving

Positive apps!

I showed 5 positive apps in June (7 over all) on my Instagram Stories and I’d like to sum it all up 🤗.
Here’s quick description if you haven’t seen my stories with tutorial on each app (you can still see it in Positive Apps! Highlights on my profile).

🔸️Gratitude (@gratefulness.me) is a great app for building gratitude and affirmations. It works like a journal where you add what you’re grateful for daily. After a week or a month you have a whole list of things you can be grateful for – great to have on a bad day! 🤗

🔸️My Affirmations is a beautifuly done app for affirmations only BUT you get to say them out loud 🎙. In the app you’ll find various affirmations divided into categories. After you pick your affirmations you get to record yourself and in the end you can play a nice presentation with amazing pictures, calm music and your own voice saying amazing things about you! 🤗Pretty incredible presentation to have when you’re feeling down!

🔸️CBT Thought Diary is an app that works basically like a diary where you can keep on track with your thoughts, emotions and moods.

🔸️ThinkUp (@thinkupapp) is very similar to My Affirmations but with wider choice of affirmations to choose from.

🔸️21 Days Challenge (@21daysapp) is an app for building new healthy habits! You’ll find 11 challenges there for new habits in sections like: Mental wellness, Sleep schedule, Self care, Gratitude, Productivity, Happiness or No Junk Food. Each challenge has 21 steps with 21 different tasks for each day! 😁

🔸️Focusly (@focuslyapp) is a great app for meditation, fighting stress and calming yourself e.g. before sleep. There’s many meditation sessions divided into couple different types and plenty interesting articles.

🔸️Fabulous (@thefabstory) is another app good for building new habits but also about learning about time management and meditation, a bit of everything actually!

It’s impossible to choose just 1 best because they focus on different things so I’d pick 3 – My Affirmations for building gratitude, Focusly for meditation and keeping yourself calm and 21 Days Challenge for learning new habits.
I love those 3 apps and I am SO HAPPY I found those! You need to check them out! ❤🤗

Health

Healthy eating will make you happier

Do you know that healthy eating will make you feel lighter and actually happier? 🤗 The more „heavy”, unhealthy things you eat the more energy your organism need to burn it, which makes you feel heavy and tired 😴
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In 2016, researchers found that a diet with a high glycemic load may cause increased symptoms of depression and fatigue. A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks 🥤, cakes 🍰, white bread 🍞, and biscuits 🍪 . Vegetables 🥦, fruit 🍓, and whole grains 🥪 have a lower glycemic load.
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Healthy food will also make your mind work better 🧠 & will improve your memory especially if you eat healthy fats like Omega-3 which you can find in avocados 🥑, nuts 🥜 or fish 🐟.
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Light and nutritional meals will also improve your sleep 💤. If you eat a lot before going to bed or you eat something „heavy” your organism will spend the night digesting it instead of resting! 😟
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I don’t think I have to tell you that eating good nutritional meals will also improve your health 💪. Your stamina will get better, your immune system will be stronger, you will reduce cancer risk, prevent any heart attacks and/or strokes! You have no idea how important is to eat well in order to live long healthy life! 😉
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And most obvious reason – weight loss ⚖. Of course not everybody wants to lose weight but if you do eating healthy should be your 1st step! And once you do lose weight you’ll feel more confident, better with yourself, more willing to act and basically happier! 🤗
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There are so many reasons to eat healthy! 😊
If you lack ideas for healthy meals check out my „Healthy food” story highlights on ig! I share many healthy recipes in stories! 😋

Be positive! · Health

Rest

How do you rest? ⚠️
Do you lie down on a couch in front of a TV? And when you do, do you relax, focus on a movie and let your problems aside? ☺ Or do you watch a movie but in reality you keep thinking what you haven’t done, what still needs to be done, you analyze your problems and in fact have no idea what’s going on in the movie? 👀
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You need to LEARN TO REST! That’s right, learn to rest 😉
When it’s relax time you need to focus on here & now and enjoy the silence/movie/chill. 🤗
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Learn to „lock” your problems in a cage and keep them there for later 🗝, now enjoy your time off.
If you’re having a problem dividing relax time and „worrying time” 😅 plan it 😉. Find a spot in your calendar where you can sit for 15-30min and think about your situation, about solutions for possible problems etc. Do it during this time and then have proper time off.
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When it’s relax time it relax time! Remember! Otherwise you’ll never rest and you’ll never feel relaxed ⚠️