Be positive! · Health

Happy food

Eat Yourself Happy With These 8 Endorphin-Releasing Foods!
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Feeling down? Want to make yourself feel better? Here are some foods that will encourage your brain鈥檚 endorphin (happy hormones) release 馃槉: 路Chocolate 馃崼
路Strawberries 馃崜
路Animal proteins 馃ォ馃
路Oranges 馃崐
路Spicy foods 馃尪
路 Grapes 馃崌
路 Nuts and seeds 馃尠
路Ginseng 馃崰
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Go and check if you have any of those in the kitchen and simply be happy! 馃槉

Be positive! · Health · Psychology facts

Endorphins

What do you know about endophin, famous hormone of happiness?
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Endorphins are chemicals produced naturally by the nervous system to cope with pain or stress. They are often called “feel-good” chemicals because they can act as a pain reliever and happiness booster.
The well-known “runner’s high” that is felt after lengthy, vigorous exercise is due to an increase in endorphin levels.
The level of endorphins in the human body varies from person to person. People who have lower levels may be more likely to have depression or fibromyalgia, but more research is needed in this area.
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How to get your body to produce more endorphins?
Here are couple ways to boost the production:
馃敻锔廟egular exercise 馃挭
馃敻锔廏iving (Volunteering, donating, and helping others may also make a person feel good) 馃
馃敻锔廦oga and meditation 馃馃徏鈥嶁檧锔
馃敻锔廠picy foods 馃尪
馃敻锔廌ark chocolate 馃崼
馃敻锔廘aughing 馃槀

Did you know all this?
I think i’m gonna go get some dark chocolate 馃構

Health · Psychology facts

Sleep well

Today I want to talk to you about sleep. Having a good night sleep and feeling rested in the morning has enormous effect on your mood so it is important to make sure you sleep well. 鈿狅笍 Here鈥檚 12 facts about SLEEPING.馃挙
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1.It is very important what you do 2-3h before sleeping. When you fall asleep while overthinking, the mind remains active as if you were awake which is why you tend to wake up tired. Try to relax before sleep time. Also, don鈥檛 look at blue light (so no phones, no tv) at least 30min before bed time 馃毇馃摫
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2.Bedroom should be only used for sleeping (and sex). You shouldn鈥檛 work in bed, watch tv or even read books. Make sure that your brain connects bed only with rest. This way your mind will reprogram into 鈥瀉 sleeping mode鈥 when you go to bed and you鈥檒l fall asleep easier. Bed is not a place for work! 馃泴
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3.Medically speaking, it would be best if your bedroom had only bed in it and nothing more. If you can do it. Especially get rid of radios, TV and computers 馃毇馃枼
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4.When you wake up in the middle of the night don’t check what time it is 馃暅
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5.Find your rhythm and try to go to sleep at the same time everyday and get up at the same time 馃尃
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6.Make sure it is as dark in your bedroom as it can get. The darker the better. It helps your body produce melatonin (an important hormone) 馃寖
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7.Make sure it is quiet. No clock that tick tocks, no humming sound, nothing. It should be total silence there 馃攪
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8.The older you get the less sleep you need. When 20-30 years old you need 7.5-8h of sleep everyday; 30-40 around 7h. When you鈥檙e over 40 only 6h of sleep will be enough and over 50 even 5h will do. But! Sleeping for less than five hours any night decreases the productivity of your immune system, metabolism and the body鈥檚 response to stress 馃く
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9.Good sleep makes you more creative and makes your memory stronger 馃
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10.Lack of a good night sleep makes it difficult to absorb new things 馃し馃徏鈥嶁檧锔
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11.Getting more sleep will decrease your chances of experiencing and being more affected by negative emotions鈽
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12.The happier you are, the less sleep you require to function in everyday life. Sadness increases the urge to sleep more 馃

Be positive! · Health

Clear your mind

When stressed, when tired, when overwhelmed or disoriented 鈥 clear your head.

We tend to be in a bad mood when there鈥檚 a chaos in our heads. All you need to do is to organize your thoughts and answer all the questions that keep bouncing in your mind.

Sit down, close your eyes and focus on your thoughts. What do you hear? Is your mind telling you聽 over and over about some things you need to remember? Is it visualising one of your problems? Is there a chaos in your head cause you don鈥檛 know what to do about something? Write your thoughts down. It always helps me. The process of writing itself works as a cleanse for your mind cause you鈥檙e taking bunch of your thoughts from your mind and you鈥檙e leaving it on paper. For example, when your mind keeps telling you to remember to do something the next day just write it down in your calendar. Whenever I have a new idea for something or just wake up full of new thoughts I take my calendar and write down all the things I need to do. Even small ones like 鈥瀢rite an email to Mr X鈥 or 鈥瀊uy a gift for your brother鈥. Whenever I 鈥瀟ake that thought out鈥 of my brain and write it down my mind stops screaming about it and it鈥檚 calmer up there. Same with approaching all problems 鈥 if I find myself in a new situation, have a problem to deal with, I think of a solution, try to think of who can I contact for help, where do I need to call etc and just write it all in my calendar. Some pages can be full of small things to do but it is so much easier when you just wake up, look at the calendar and you know what to do.

As you may already know I do a lot of things (work, music agency, blog, my secret project 馃槈 and many other things) so whenever I feel overwhelmed and feel lost in this all I take a piece of paper, divide it into groups and write down where am I at each project, what needs to be done, where do I want to go with it etc. Write all your questions or doubts down as well. When you have it all on the paper just look at it and read it out loud. You should feel calmer when you know what you stand on and when you see (literally see on paper) what else you need to do. You can combine two things and after doing such cleanse on paper with all your projects, doubts and questions written down write all the next steps you need to take in your calendar. Don鈥檛 put too much on 1 day though. There鈥檚 no rush, give yourself time.

If you have a tough decision to make 鈥 write all the pros and cons down. Writting down helps a lot!

Another thing you can do to clean your mind is cleaning your apartament. It is scientifically proven that when you clean your apartament you feel calmer and 鈥瀋lean鈥 in your head too.

Also, when you鈥檙e full of stressful or chaotic thoughts 鈥 take your trash out. This is proven to connect to your mind and when you throw out your garbage you throw out your bad thoughts too!

Health

Start moving!

One of my New Year鈥檚 resolutions is to move and excercise more. Having an office job and sitting in front of computer (working on my projects or writing posts) afterwards is so bad for my body that I just need to do something about it. I used to work out regularly but due to lack of time (and a bit of being lazy too) I stoped and now I need to get back to it.

Do you excercise regularly? If not, you definitely should!

Here鈥檚 why:

  1. Physical activity stimulates various brain chemicals and hormones that will leave you feeling happier, more relaxed and less anxious.
  2. Working out is great way to get rid of anger too! Feeling angry? Go for a kickboxing session or jogging! I love both.
  3. If you work out regularly it will improve your appearance (you鈥檒l lose weight and/or gain muscles) which can boost your confidence and improve your self-esteem.
  4. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores. You won鈥檛 get tired so easily.
  5. Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.
  6. Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, high blood pressure, type 2 diabetes, depression, anxiety, many types of cancer, arthritis and falls.

 

Honestly? There鈥檚 nothing bad about it! If you don鈥檛 like going to the gym find your way of excercising in something else, it doesn鈥檛 have to be only weights and treadmill. Go swimming! Ride a bike! Or simply take long walks.

Which one will you choose?

Health

Vitamin D

It’s winter time which means lack of sun (especially in Europe). This affects our body a lot hence it affects our mind as well. Do you know what the sun brings (apart from the heat) to our body? Vitamin D! And this is what your body is missing now. Make sure to take Vitamin D in pills during autumn and winter. It is so important! It will make you feel better, you’ll have more energy! You’ll see 馃槉

Do you take Vitamin D?