How Can I Feel Better? Psychobiotics & More
In a world brimming with stressors and distractions, it's not uncommon to feel rundown or in need of a pick-me-up. But the reality is that you're not stuck; every moment is a new chance to feel better. Whether it's enhancing your physical vitality, boosting your mood, or nurturing your spirit, here are ten approaches that can help you feel better fast!
1. Get Moving
Don’t underestimate the power of physical activity in lifting your spirits. When you exercise, you flood your system with feel-good endorphins, which act as natural painkillers and mood elevators. Furthermore, each stretch, step, or lift you take is a visible and physical sign to your nervous system that you are safe and alive! Make it a goal to engage in at least thirty minutes of physical activity most days of the week – here are some simple ideas to incorporate exercise into your day:
- Take the stairs instead of the elevator.
- Walk or bike to work, or at least part of the way if that's feasible.
- If you have a desk job, stand up for a few minutes every hour and stretch or take a short walk. Stretch your eyes, too, by looking out a window off into the distance
- During your lunch break, pop into a nearby yoga class or take a brisk walk around the neighborhood.
Physically taking care of your body isn't just about the benefits you can see; it's also about the release of those internal chemicals that can soothe your mind and elevate your mood.
2. Eat Well
The food we eat has a profound impact on how we feel. A diet consisting of unprocessed, whole foods, proteins, and plenty of fruits and vegetables can enhance your energy levels and mood. Ensure that every meal or snack includes a mix of carbohydrates, proteins, and fats. This helps balance your blood sugar, which is key for a balanced mood.
Additionally, staying hydrated is crucial. Even mild dehydration can affect your mood and energy. Spring water is great, because it has minerals, but if you don’t have that, you can add a teeny tiny pinch of sea salt to your filtered water. I am also a big fan of orange juice or the mineral content, taste, and mood boost!
3. Try Psychobiotics
Here it is: our personal favorite here at Lifted Naturals: psychobiotics, aka: Mood Probiotics!
Gain an upper hand on your mood through your gut. The emerging field of psychobiotics focuses on the interactions between the microbiome – the community of microbes living in your gut – and mental states. Our Mood Probiotics can positively affect your mood by supporting feel-good neurotransmitters and helping your body deal with stress.
4. Prioritize Sleep
Quality sleep is non-negotiable for feeling your best. Establish a regular sleep schedule, unwind with a relaxing bedtime routine, and keep your sleep environment comfortable. If you're struggling with sleep, consider limiting caffeine and consistent exercise, which can both disrupt your sleep patterns. Some supplements may also prove helpful, such as melatonin & magnesium, which we also offer here at Lifted Naturals!
5. Connect with Others
Your social network is one of your most potent tools for feeling better. Reach out to family or friends, join group activities, or volunteer. Social connections can provide support, reduce stress, and boost your mood. Make an effort to spend time face-to-face with people, especially those who make you feel good.
If in-person interactions aren't possible, use technology to stay in touch. Even a quick text, phone call, or facebook group community-connection can make a difference. Remember, meaningful connections take effort but yield rich rewards.
6. Set Goals
Identifying something you're passionate about and working towards it can give you a sense of purpose and a reason to get out of bed in the morning. Start with small goals that you can work on daily or weekly, and gradually build up to larger life goals. The process of setting and achieving goals can provide a steady sense of progress and satisfaction.
Resting isn’t just about sleeping; it’s also about allowing your mind and body to recover from daily life stressors. Take breaks when you need them, and do things that help you relax. Whether it’s reading a book, taking a warm bath, or going for a nature walk, find activities that help you unwind and make time for them regularly.
8. Engage in Hobbies
One of the best ways to feel better is to do things you genuinely enjoy. Engaging in hobbies not only provides a sense of pleasure and fulfillment but can also improve your mental well-being. Hobbies like adult coloring books, playing a musical instrument, or putting puzzles together can be incredibly therapeutic.
Make time in your schedule for your hobbies, even if it's just a few minutes a day. It will give you something to look forward to and a chance to creatively express yourself.
9. Limit Screen Time & Block Blue Light
Excessive screen time, especially at night, can interfere with your sleep and mental well-being. The blue light emitted by screens can suppress the production of melatonin, making it harder to fall asleep. Try to establish screen-free times, particularly in the hour before you go to bed, and use blue light filters or glasses if that's not possible.
Another way to limit screen time is to be mindful of how you're using technology. Instead of passive scrolling, use your devices to engage in activities that support your well-being, such as meditation apps, online learning, or connecting with loved ones.
10. Seek Help When Needed
Sometimes, despite your best efforts, you might find that you're struggling to feel better. If that's the case, there's no shame in seeking professional help. Mental health professionals can provide support and guidance that our friends and family cannot always provide.
Remember, It's okay not to feel okay – and it's okay to ask for help. Recognizing and addressing mental health challenges is a significant step towards feeling better.
Implementing these ten strategies can significantly improve your well-being, providing you with the necessary tools to handle life's challenges and feel your best. By taking a multi-faceted approach that addresses various aspects of your life – from your physical health to your social interactions – you're creating a solid foundation for feeling better, mind, body, and spirit.