10 miraculous foods to fight Aging

Everyone wants to stay young irrespective of their age. Some would say it can only be possible if one is a vampire, well i would say it can be possible if one carries out some daily routines of exercises and also has a wonderful diet plan which involves what i call “miraculous foods” which fight aging. These miraculous foods are

1. HEALTHY GREENS

source: wholeliving,com

They contain folate, calcium, and other nutrients that support bone health, protect against cognitive decline, and help prevent age-related eye problems. Diets high in cruciferous veggies, such as broccoli and cabbage, help reduce risk of memory loss and cancer.

 2. WHOLE GRAINS

source: tpt.com

Rich in fiber, vitamins, minerals, and antioxidants, whole grains can lower the risk of age-related illnesses such as cardiovascular disease and cancer. Because they’re digested more slowly than processed grains, they also help prevent high blood sugar and diabetes.

3. BERRIES

source: wholeliving.com

Blueberries, blackberries, and cranberries are rich in antioxidant compounds known as anthocyanins, which have been shown to slow the growth of certain cancers as well as improve brain function, muscle tone, and balance.

4. OLIVE OIL

source: realfoodforlife.com

Rich in antioxidants and anti-inflammatory monounsaturated fat, olive oil figures prominently in the Mediterranean diet. It may explain the lower rates of cardiovascular disease, cancer, and age-related cognitive decline in people who follow this way of eating.

5. TOMATOES

source: healthetimes.com

Certain red fruits — including tomatoes — contain lycopene, an antioxidant compound that helps maintain youthful skin texture and may reduce the risk of some types of cancer (especially prostate, lung, and stomach cancers) and heart disease.

6. NUTS

source: naturalhealth365.com

Varieties such as almonds and walnuts contain a generous helping of healthy fats, vitamins, and protein that benefit cardiovascular and brain health. Nuts are also high in compounds that ease inflammation.

7. RED GRAPE

source: whisperingirls.com

Grapes contain an antioxidant called resveratrol, which been shown to extend the lives of lab animals. Resveratrol has anti-inflammatory and anticoagulant properties, which may explain why red wine and purple grape juice also help promote heart health.

8. FISH

source: health.com

An important part of the Japanese and Mediterranean diets, oily fish provide omega-3 fatty acids that help combat inflammation in the body. People who eat several weekly servings of such fish have a lower risk of Alzheimer’s disease and stroke.

9. TEA

source: myhealthyeatingfacts.com

Of the various types of tea, white and green tea contain the most EGCG, one of the most powerful antioxidants. Numerous studies have linked tea consumption to lower rates of conditions such as heart disease, cancer, and Alzheimer’s disease.

10. HERBS AND SPICES

source: yourmedicalstop.com

Spices such as turmeric and ginger contain anti-inflammatory compounds that might reduce the risk of age-related conditions such as Alzheimer’s disease. The antioxidant substances in garlic and onions can protect against heart disease and cancer; cinnamon may help lower blood sugar.

LIVE GOOD AND ENJOY LIFE

source: wholeliving.com

Ways to Handle Stress at Work

Job and workplace stress is one of the biggest sources of stress in today’s world. More than 32 percent of cite workplace stress as one of the main stress in their lives. And that stress extends far beyond the office; the stress from a job can affect personal or professional relationships. It can also impact health. In fact, work-related stresses increase your risk of heart disease. But you don’t have to suffer endlessly because of this stress. Here, a few steps you can take to make work healthier for you.

Working in a supportive environment is something that most people want—and for good reason. A study published in Health Psychology found that those unhappy at work were more than twice as likely to die in the 20-year period studied than their happier colleagues.

The Health Psychology study tracked over 800 people with an average age of 41 for about two decades. Employees who reported low social support in their workplace were 2.4 times more likely to die during that time-frame than those who reported a strong social support system at work. In fact, researchers found that a lack of emotional support at work was associated with a 140 percent increased risk of dying.

Stay Balanced

One of the fastest tracks to stress and burnout is to work too hard for too long, ignoring your needs. In order to do your best at work, you need to take care of yourself physically, mentally, and emotionally. The Mayo Clinic suggests making sure to:

• get enough rest
• eat a healthy, low-fat diet—don’t skip meals to make a deadline
• get moderate exercise on most days
• make time for family and friends—don’t neglect your interests

Stay Organized

A chaotic workspace is a surefire recipe for feeling stressed out. As you get busy and your workload intensifies throughout the day, it may be tempting to let organization fall by the wayside. However, make an effort to file your papers, folders, and other materials as you use them to avoid stacks of clutter, improve your focus, and feel less overwhelmed.

Don’t Let Issues Fester

Some conflicts with colleagues can be nipped in the bud by addressing them head-on—in other words, by being more assertive. If someone is doing something that bothers you and affects your ability to do your job, speak up about it. If you don’t feel comfortable talking to the person directly, consider asking your supervisor for support. The Mayo Clinic reports that assertive communication can help manage stress, boost self-esteem, and earn others’ respect.

Delegate

You may be tempted to prove your value by acting as department superhero. However, heroics can lead to burnout in no time. Instead of taking on extra work, explore handing off some responsibilities to others. Talk to your supervisor about creative ways to delegate or share tasks. Delegating some items from your to-do list can leave you with more time to focus on your core projects, which can help reduce your stress level.

Learn to Set Limits

It’s tough to say no when you’ve been asked to do something at work. But it can pay to push back if you’re being asked to do something that’s not practical or time-efficient. Saying yes to every request for your time will quickly make your workload unmanageable. Learn to recognize when enough is enough.

Take “Brain Breaks”

Research has shown that people who spend too much time being sedentary are at greater risk for a number of health problems. For example, a study conducted by the University of South Carolina found that people who sit too much have increased risk for diabetes, heart disease, and other health conditions. Though it may seem counterintuitive, getting up from your desk can actually get you further ahead. Taking regular breaks will allow you to stay mentally fresh and healthy.

Figure out what stresses you out

Keep a stress journal for a week. Record what events or people increased your stress level. Note how each situation made you feel, how you responded, and what you wish were different. Then review your journal after several days. What is one stressor you think you can change? Maybe it’s how you react to last-minute deadlines or how you respond when a colleague is late with something. Make that stressor a priority—brainstorm ways it could be resolved differently; decide on a game plan for change; then implement it. If that tactic doesn’t work, try another until you’ve found a strategy that works for you.

Be a better steward of the clock

Swamped. Overloaded. Overwhelmed. Drowning in papers. We’ve all been there, and it’s not a great place to be. To the extent you control your daily schedule, make your workload work for you. Time-management skills are vital to planning, prioritizing, and completing tasks. Set hourly or daily goals, but be realistic. If there’s no way you will complete a project in two days, do not push yourself. If, in the end, you’re left with some extra time after completing your project, consider it a few spare moments you can catch up on email or get ahead on your next task.

Don’t be afraid to ask for help

It can be nerve-racking to ask your boss or colleague for help, but if it keeps you from getting behind or making costly errors, it’s absolutely worthwhile to muster up the courage and ask. They might have valuable insight or information that can help you do your job better and faster. In many cases, people will often respect you more for opening up and making your stress known.

Give yourself adequate breaks

There is a lot to be said for 15-minute breaks. When you allow yourself to walk away from your desk for a moment, you clear your brain, and refresh your internal work batteries. Just don’t reach for a cigarette while you’re taking a break. Nicotine acts similarly to stress on your body, keeping it in a tense state. Instead, take a brisk walk around the block.

Move when you can

Desperate for a quick pick-me-up? Think a cup of coffee is just what the doctor ordered? Not so fast. Research shows coffee or caffeine isn’t the best source of energy. Instead, take a quick walk outside. The natural scenery gives you a boost of energy as does the exercise. In fact, ten minutes of exercise three times a day is just as beneficial as one thirty-minute session.

 

Now that you know that limiting work-related stress and getting along with your co-workers may add years to your life, you may be motivated to make some changes. But no matter how hard you try to manage your stress by practicing the pointers and strategies above, some situations might be too difficult to resolve with these techniques. Be aware of such situations and be ready to make changes if necessary.

source:healthline.com

 

Ways to Beat Belly Fat

The challenge which most mature men and women face is belly fat. This gives a kind of distortion on their physical appearance and atimes makes one look older. Some of these men and women are lost in this problem due to the confusion around the remedy/ cure that works best on this, the confusion is over as i tried to put together some information that would help get you good shape back.

The old way to a flat belly involved nothing but cardio, counting calories, and control. The new thinking: Relax and live a little! You’re more likely to stick to a plan that allows you some indulgences and actually fits in your life. Plus, recent research shows that you can shrink your stomach while drinking wine, eating carbs, and logging less time at the gym. These six gut-busting strategies will help you melt away the pounds so that you can say goodbye to belly fat for good.

Have a Glass of Wine with Dinner

Tossing back little booze doesn’t doom you to a beer belly, says Harvard School of Public Health researchers. In fact, you might experience the opposite. Although wine, beer, and cocktails have long been synonymous with “empty calories,” a recent study found that women who drank one to two servings of alcohol a day, regardless of type, gained less weight and were less likely to become overweight compared to their teetotaling counterparts.

You’re not going to lose weight drinking, but this attenuating effect may be explained by a combination of factors. Women tend to cut back on other parts of their diet when they drink, and there’s evidence that their bodies break down alcohol inefficiently, which can burn a few more calories, says Lu Wang, MD, PhD, lead researcher and instructor of medicine at Brigham and Women’s Hospital.

This isn’t a green light for adopting liquid diet, however. Moderation is key, and the weight loss effects of light drinking probably don’t extend to men, as guys usually eat just as much, if not more, when they drink.

Skip Situps

Science confirms what you’ve long suspected: Those hundreds of sit-ups before bed aren’t getting you any closer to a toned stomach. Not only do crunches put your lower back at risk for injury, but they work only a tiny portion of your core. For a smarter, more effective abs routine, try the Swiss-ball rollout and the Swiss-ball pike. A new Journal of Orthopedic and Sports Physical Therapy study compared ten different abs exercises and found that your core works harder performing these two moves than any other. Still, abs-centric workouts only get you so far. They primarily strengthen and tone your muscles, not decrease your waist size, so before you can reveal your six-pack, you’ll have to remove the layer of fat jiggling on your stomach. While it’s tempting to just amp up your cardio and watch your number of calories burned climb, take the time to hit up the weight room, too. After all, research suggests that resistance training may be more effective at torching fat than aerobic exercise. Melt your gut with our belly-busting routines for men and women.

 

Shorten Your Cardio Workout

The tortoise got it all wrong—slow and steady doesn’t always win the race. A 2009 study found that people who did 30 minutes of intense cardio, five days a week, lost more visceral fat than those who exercised for 50 minutes a session at a moderate pace, even though they burned the same number of total calories at the gym. “It’s kind of like, if you get in an automobile, and you drive faster, you burn more fuel in a shorter period of time,” explains lead researcher Robert H. Coker, PhD, associate professor at the University of Arkansas for Medical Sciences. Your body may burn more energy after an intense workout, since stressed muscles need more fuel to repair and replenish.

You don’t have to kill yourself on the stationary bike to get the benefits of high-intensity workouts, either. The study participants in the high-intensity group were still able to talk and hold brief conversations while exercising.

 

Get More Sleep

 

It’s called beauty sleep for good reason. Canadian researchers looked at the relationship between sleep and weight gain over 6 years and found that people who slept 5 to 6 hours a night gained about 4.5 pounds more than those who rested for 7 to 8 hours. Light snoozers were also 27 percent more likely to develop obesity than regular sleepers.

Rest regulates your hunger hormones gherlin and leptin, and lack of shut-eye simultaneously stimulates your appetite while suppressing feelings of satiety. Stop giving sleep the short shrift and try turning off your electronics and turning down your thermostat. Optimal temperatures for sleep hover around 60°F to 68°F.

Eat 3 Servings of Dairy Every Day

Dairy occasionally gets a bad rap for being fatty, but eating yogurt, milk, and, yes, even cheese, may help you lose that stubborn spare tire. An International Journal of Obesity study found that that people who were on a reduced-calorie diet and ate about 3 cups of yogurt a day for 12 weeks lost more weight than those who cut calories and took calcium pills. What’s more, the extra chub was cinched primarily from their stomachs: Yogurt eaters lost about an inch and a half from their waists, while the calcium pill poppers lost less than a quarter of an inch.

“Fat cells make their own cortisol, which begets more belly fat,” explains Michael B. Zemel, professor of nutrition and medicine and director of the Nutrition Institute at the University of Tennessee, Knoxville. “There are components in milk and yogurt, such as calcium, that interrupt that cycle, reducing the drive to store more fat in the belly.” Dairy products are also sources of conjugated linoleic acid, another belly fat-busting compound.

Eat Carbs (But Choose Wisely)

Studies show that you don’t have go all-Atkins in order to lose your gut. On the contrary, noshing on the right carbs can actually help you lose weight. A 2009 Journal of Nutrition study found that those who stocked up on whole grains (dark bread, brown rice, popcorn, bulgur wheat, couscous) and cereal fiber tended to have less overall body fat and belly fat than those who ate less of the stuff.

Adding more whole grains to your diet may encourage you to cut back on other foods. Whole grains are loaded with fiber, which adds bulk to your meals without adding calories, and are harder to digest. Translation: You’ll feel fuller, longer eating whole grains instead of the refined kind.

Avoid Constipation.

Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating, Jensen says.

To avoid this, eat a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week.

If you’re eating a low-fiber diet, gradually bump up the fiber level, making sure you also drink plenty of fluids for better tolerance.

Rule Out Wheat Allergies or Lactose Intolerance.

 

Food allergies and intolerances can cause gas and bloating. But these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for tests.

You may benefit from reducing the amount of the suspected food or eating it with other foods. In the case of dairy, it can help to choose aged cheeses and yogurts, which are lower in lactose.

Don’t Eat Too Fast.

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet.

So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth and you can decrease bloating just by chewing your food more, Blatner says.

There’s another benefit to slowing things down. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Don’t Overdo Carbonated Drinks.

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly, Blatner says.

Instead, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat.

Don’t Overdo Chewing Gum.

Chewing gum can also lead to swallowing air, which can cause bloating.

If you’ve got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.

Watch Out for Sugar-Free Foods.

“Many of my patients suffer from bloating because they consume too much sugar alcohol in artificially sweetened foods and drinks,” Blatner says. And that can lead to bloating.

Experts recommend consuming no more than 2 or 3 servings of artificially sweetened foods and drinks per day.

Limit Sodium.

Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling, Jensen says.

Get in the habit of reading food labels, Blatner advises. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product — or a total of 1,500 to 2,300 mg of sodium per day. Look for labels that say “sodium free,” “low sodium,” or “very low sodium.”

Go Slow with Beans and Gassy Vegetables.

If you’re not used to eating beans, they can cause that gassy feeling. So can the cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cauliflower.

That doesn’t mean you should give up on these super-nutritious, high-fiber vegetables.

“Don’t be nervous about beans,” Blatner says. “Just work them into your diet slowly until your body adjusts to the compounds that can initially cause gas.”

Or, you can take an anti-gas product, which can help reduce gas from beans or vegetables.

Eat Smaller Meals More Often

Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals (think Thanksgiving). Eating more frequently can also help control blood sugar and manage hunger.

So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the U.S. Department of Agriculture’s MyPlate web site.

Try Anti-Bloating Foods and Drinks.

A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (“good” bacteria) may help reduce bloating.

“These are safe foods that are good for you when used appropriately, so why not try them and see if they help you de-bloat?” Blatner says.

A Final Word About Stomach Fat

Experts agree that you shouldn’t fast, skip meals, or use laxatives or water pills to help you de-bloat or lose weight.

If you’re looking to flatten your belly for the long term, there’s no substitute for losing a few pounds, Jensen says.

“For most everyone, when you lose total body fat, your body reduces belly fat preferentially,” he says. “Even though people lose weight differently, there is a little more lost in the abdominal region than elsewhere.”

Experts also say that doing ab exercises all day long won’t get rid of the excess belly. Although you can’t necessarily spot reduce, you can strengthen abdominal muscles with routines like Pilates and exercise ball workouts. And, stronger muscles can help your belly appear flatter.

“Toning and strengthening the abdominal muscles can help you look less fat [and] improve your appearance, muscle tone, and posture, which is also very good for your back,” Jensen says.

that’s all for now, i hope it helped. please leave your comments

Thanks

source: fitbie.com, webmd.com
photos: google, getty image

WAYS TO LIFT YOUR MOOD

Everyone struggles everyday in order to find happiness. In this quest we pass through different type of experiences. According to Linda Barbanel, a New York Psychotherapist, “intense experiences are not the only route to happiness, Bliss can come from rewarding yourself with random moments of pleasure.” happiness relaxes the body and mind and makes the individual feel a moment of peace. For one to uplift his/her mood, these beautiful and healthy ideas are a good starting point.

Laugh

photo: meanjoefunstories.com

Recent research shows that laughter really is an antidote to all kinds of mental and physical ailments. “Laughter instantly lessens the flow of stress hormones, lowers blood pressure, relaxes muscles and triggers a flood of endorphins,” says Lee Berk, Dr.P.H., assistant research professor at Loma Linda University School of Medicine in California. It may be time to take that hilarious co-worker out to lunch.

Snuggle in Front of a Fragrant Blaze

“A fireplace is a wonderful diffuser,” says Sherrie Dawkins, an aromatherapist in Ojai, California. “Just add three drops of essential oil to each log half an hour before lighting the flame.”

Create a Pleasure Drawer

Desks are usually receptacles for utilitarian paraphernalia. But in the interest of slipping a little self-nurturing into your days, it’s time to turn one into your own on-the-spot spa. “Stock your drawer with personal mementos or simple indulgences,” suggests Barbanel. Gather your favorite scents, textures and tastes so you can create your own multisensory stress-relief treatments. Our suggestions: tiny scented candles in beautiful tins; pop-art-inspired beanbag sachets scented with invigorating grapefruit and peppermint; Hershey’s Kisses; tiny self-massage tools that slip onto your fingertips; a silky jasmine-laced hand lotion to soothe skin; eucalyptus and mint room sprays to combat midafternoon energy slumps; and a lavender facial mist to perk up your complexion.

Think Pink…or Red

“Color stimulates your eyes and your brain,” says Ruth Lande Shuman, founder and president of Publicolor, a nonprofit color-therapy organization. “When used properly, it can make you feel happy, energized and focused.” Warm colors (like red, orange and yellow) tend to be energizers, increasing heart rate and circulation; cool colors (such as blue and lavender) act like sedatives—decreasing your heart rate and adrenaline production. “It’s even that way with lipstick,” says Lande Shuman. “When you’re down, you tend to reach for neutrals like brown or beige, but that’s the very day you should wear a bright shade. It changes the way you feel and the way others respond to you.”

Breathe Easy

The short, shallow gulps of air most of us take when we’re tense make us light-headed and even edgier. That’s why Robin Ehrlich, director of New York City’s Eastside Massage Therapy Center (and just about every other stress expert we interviewed), suggests that when you’re feeling frantic you should stop, close your eyes and refocus your breathing pattern. “Shifting to deep breathing will soothe your nerves, send oxygen to your brain and refresh your mind,” she explains. Inhale slowly through your nose to the count of eight. Fill your belly—not your chest—with air. Exhale through your mouth to the count of 10 to 16. Repeat five to ten times, until you feel calmer.

Soothe Your Soles

Forget the reflexology charts and fancy foot creams: This little self-massage puts the spring back in your step in a few minutes. Start by squeezing and releasing each toe individually, front, back and in between. Then stroke the sole of your foot from the ball to the heel in crisscross diagonal lines. Continue rubbing in that same pattern—on one foot, then the other—until your feet feel reenergized.

Press Your Palm

Believe it or not, massaging a few points on your palm may postpone your need for a full-body rub. “Begin by pressing the thumb from your opposite hand on the fleshiest part of your palm and firmly kneading in tiny circles,” says Ehrlich. “Move inward to the next spot, making the same slow, spiral motion at least five times at each point until you reach the center of your palm.” That should tide you over until you visit a massage therapist for the head-to-toe treatment.

Stroke a Pet

The benefits of living with a pet have captured the attention of scientists, who’ve observed that pets lower stress. One poll even suggests that pets foster communication and that couples who own a dog—and talk to it—fare better than couples who don’t. Actually, this ability to facilitate communication was documented in the sixties by psychologist Boris Levinson who used pets in his work with autistic children and was the laughingstock of the psychiatric community. Today such “assisted therapy” is commonplace. Also, “visiting pets” are welcome at nursing homes and hospitals, where they’ve been credited with lowering blood pressure and boosting spirits. The pets get a lot out of it too.

Walk, Run or Jump Rope

If there is a magic bullet for general moodiness, our experts agree that moderate exercise is it. “Build 30 minutes of cardiovascular activity into your day,” says Deborah Sichel, M.D., psychiatry professor at Harvard University Medical School. “It generates endorphins and reduces stress hormones, so you get a temporary high and put your emotions on a balanced plane.”

Unwind with a Whiff

Essential oils can become your personal Pavlovian stimuli. “You can use an oil to elicit a response by creating an association and reinforcing it,” says Dawkins. For example, if you use lavender oil during a professional massage, you’ll associate the fragrance of that oil with a moment of near nirvana. Once the connection is established, just sniffing that aroma in a less serene setting (a hectic mall or standstill traffic) will recall that warm and fuzzy frame of mind. This kind of olfactory conditioning can also be accomplished with perfume. Wear a fragrance to an emotionally meaningful event and you can conjure up some of those same blissful feelings whenever you need to, with a quick spritz.

Go Ahead, Have a Bite of Chocolate

“Chocolate is better than a martini,” says Oz Garcia, director of nutrition programs at New York City’s Equinox gym and spa. “It contains alkaloids and magnesium, copper and other minerals that regulate and stabilize brain chemistry.” It also creates a natural high, according to Harvard’s Sichel. “Chocolate causes a serotonin surge in the brain, so you get an instant wave of euphoria.”

Flip through old photos

When you’re feeling down, break out your kids’ baby albums or pics from your favorite vacation.

It may actually make you feel happier than a square of Godiva chocolate would! That’s what researchers at the United Kingdom’s Open University found after they examined how much people’s moods rose after eating a chocolate snack, sipping an alcoholic drink, watching TV, listening to music, or looking at personal photos.

The music and chocolate left most people’s moods unchanged; alcohol and TV gave a slight lift (1%), but the winner by a long shot was viewing pictures, which made people feel 11% better. To keep your spirits high at work, upload your favorite pics to your computer and set them as a rotating screensaver. Or splurge on a frame that flips through digital photos; amazon.com has plenty of options at a wide range of prices.

Munch on nuts

For a mood-lifting snack, stash walnuts in your desk drawer.

Or sneak salmon into your salad for lunch. They’re both packed with omega-3 fats, which may make people less prone to depression, and easier to get along with, say researchers from the University of Pittsburgh. They measured the blood levels of omega-3 fats (a reliable indicator of consumption) of 106 healthy adults and gave them psychological tests. Those with the highest omega-3 blood levels scored 49 to 58% better on the tests than those with the lowest blood levels.

Open your shades

To feel happier in seconds, let the sunlight stream in when you first wake up.

One study of more than 450 women found that those who got the most light, particularly in the morning, reported better moods and sleep. Got more time? Eat breakfast near a window that gets plenty of daylight, and put exercise equipment near a bright view. Some researchers speculate that combining exercise with morning light exposure may amplify light’s beneficial effects on mood, sleep, and alertness, says Anthony Levitt, MD, a University of Toronto light researcher.

Walk around the block

If you work in a windowless office, make sure you step out to see the sun a few times throughout the day.

“A couple of studies show that people who get more light exposure during the day have fewer sleep problems and less depression, and evidence suggests that light can keep you alert and productive,” says Daniel Kripke, MD, a University of California, San Diego, light and sleep expert.

If you have more time, a longer bout of exercise may also spark a smile. “Lots of people skip working out when their moods aren’t ideal because they don’t have the mental energy to switch gears,” says mental health and exercise expert Jack Raglin, PhD, of Indiana University. “But the trick lies in finding the right workout to match the mood you’re in.” When you’re battling blues, try something low-key and mindless. “Studies have shown that even mild exercise, about 40% of your max heart rate, can lift your mood,” says Raglin. “So if you’re not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise.” If you’re angry, pick something that makes you focus. “As tempting as it may be, skip the kickboxing,” Raglin advises. “You can’t punch away anger. Instead, do something that involves your mind and keeps you from focusing and ruminating on what has you angry. Play racquetball, or take an aerobics class you’ve never tried. Learning new moves will free your mind from what’s upsetting you.”

Clear away clutter

Disorganized heaps of paper in your cube or on the kitchen counter can make you anxious.

For some, “clutter is a reminder of things that should be getting done but aren’t,” says Elaine Aron, PhD, author of The Highly Sensitive Person. “It can make you feel like a failure.” For a quick fix, straighten up a few surfaces in your office or in the areas of the house where you spend the most time. “It’s when every bit of space is messy that it’s most disturbing,” says Aron. Don’t bother to organize unless you have a chunk of time. Instead, arrange papers, books, and other detritus of daily living in neat piles or store them in baskets. “Just the illusion of order is enough to ease the mind,” she says.

Think fast

Turn your thoughts into a race’it can lift the blues in minutes, says Princeton University psychologist Emily Pronin, PhD.

For example, when your mother-in-law is driving you crazy, give yourself 30 seconds to make a list of all the ways she’s been helpful to you in the past, you’ll feel better fast. (If nothing nice comes to mind, quickly jot down other ways she bugs you; speed thinking negative thoughts can still improve your mood, Pronin found.) Researchers believe that rapid thinking may release feel-good brain chemicals-or it could just be a helpful distraction.

Cue up YouTube

A hearty laugh produces a chemical reaction that instantly elevates your mood, reduces pain and stress, and boosts immunity, studies show

Stanford University researchers literally saw this on fMRI scans, where they traced changes in brain activity to a region called the nucleus accumbens (NAcc), which rewards behaviors such as eating and sex (and laughing) by releasing dopamine, a natural opiate. When stress builds up or you feel as though you may snap at any minute, make yourself giggle: Watch a funny video clip online, or stop by the office of a wisecracking pal for a quick chat. Also, keep an eye out for the unexpectedly silly side of daily life to combat negative thoughts. “At the end of a recent worry-filled day, I turned on a news channel that referred to its meteorologists as the Weather Team That Tells the Truth,” says Thomas Crook, PhD, a clinical psychologist and former research program director at the National Institute of Mental Health. “I thought the implication that other weather teams lie was hilarious. I laughed and immediately felt my worries melt away.”

Rethink your retail therapy

Before you plunk down that credit card at the mall to feel better, read this.

To get more happiness for your dollar, splurge for experiences instead of stuff. Psychologist Miriam Tatzel, PhD, of Empire State College surveyed 329 shoppers and found that “experiencers”-consumers who are easygoing about spending on a great meal out or a concert, for example-are happier than those who lavish their money on material goods such as clothes or jewelry. Added bonus: Experiences allow you to spend quality time with family and friends; a new pair of shoes is a solo endeavor.

Put on a happy face

There’s good evidence that just smiling and looking like you’re happy will make you sunnier.

Studies show that even muscular changes in your face can elevate your happiness, as can good posture, says Lyubomirsky. Call it the blush effect: To apply blush to your cheekbones properly, you need to smile. Smiling works, she says, because “if you act like you’re a happier person, you can experience all these positive social consequences. You make more friends. People are nicer to you. And these things can have real consequences.”

Zone out

Rest, peace, quiet, and solitude can also create joy.

Some research suggests that we may have an inborn need to zone out once in a while. In an exploratory study, researchers observed three babies who turned away or blocked their eyes in response to overstimulation. Mothers who recognized this behavior and gave their children needed downtime had happier, easier babies. Give yourself a time-out during a hectic day: Push your chair away from your desk, kick up your feet, and close your eyes. Think about something that takes your mind off the daily grind, like fun plans for the weekend.

Chat up a neighbor

Socializing with a cheerful person in your neighborhood increases the likelihood that you’ll be happy too.

Surprisingly, this had even more of a mood-boosting impact than spending time with an upbeat sibling, according to a recent study. How often you get together matters most, say the researchers: People who live within half a mile of buoyant friends increase their odds of being happy by 42%. If your friends live farther away (within a 2-mile radius), the chances drop to 22%—probably due to fewer get-togethers. Other research found that “very happy” people visit with neighbors 7 more times a year than unhappy people.

Chop veggies

It’s a favorite unwinding technique of Andrew Weil, MD, a Prevention advisor and leading integrative medicine expert.

After a particularly emotional and stressful day during his residency, Weil went straight to the supermarket. “I bought ingredients and spent several hours cooking in the kitchen. There was something about chopping vegetables, making order, creating something wonderful’that whole process neutralized my negative mental state,” he says. On the menu: soup, vegetable lasagna, and poached salmon. Weil still uses the method-along with exercise, yoga, and meditation-today. “I still like to cook; it’s a very satisfying feeling.”

Do a good deed

People who volunteer are likelier to be happier than those who don’t’regardless of how much money they make or other socioeconomic factors.

Pitching in for a regular cause in your community is ideal, but you can make a difference in other ways in mere minutes simply by becoming an organ donor or signing up for a charity walk. Researchers believe volunteering boosts happiness because it increases empathy, which makes you appreciate all the good stuff in your own life.

Clearly, happiness can come from stimulating our senses– with short, but frequent, moments of pleasure.

You have dozens of little opportunities every day to indulge yourself–so do it.

source: oprah.com, prevention.com

photos: thinkstock, meanjoefunstories.com, google