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26 ianuarie 2023

feel good

Ways to feel better every day

   Some days it can be windy. You wake up in a good mood, your hair is beautiful and the sun is shining. Other days you wake up and eat all your coffee, hate your clothes, have stiff fingers and wonder how you're going to get through the day. Subtract the second and add the first, act!

Happiness, like many other things, needs to be actively cultivated and striven for. Here are eleven ways to increase my happiness factor. Try it and see how you feel.

Get mental health help.

It tops the list for a reason. We can talk all day about making a gratitude list or exercising, but if your brain chemistry is off, or you have clinical depression or another mental health issue, you need medical help. It can be talk therapy or medication, but treating mental illness is the same as treating physical illness. And just as you don't try to eat fiber or use sunscreen to heal broken bones, you shouldn't suffer from mood swings or mental health issues or try to treat them with methods that may not work.


get enough sleep

Most of us sleep between a quarter and a third of our lives. How much sleep we need varies slightly from person to person, but the importance of healthy sleep habits is clear. Without enough quality sleep, the mind and body do not function well. In the short term, even after a night or two of sleep deprivation, memory, judgment, and reactions can be impaired. There is an increased risk of your car falling on the ground. In the long term, lack of sleep can lead to weight gain, increase the risk of diabetes, increase blood pressure and weaken the immune system. It scares you too.

There are two types of sleep, Rapid Eye Movement (REM) and NREM, and four stages. We go through the four circles several times a night.

Stage 1 NREM sleep is a rapid phase that lasts only a few minutes. You have to go from waking to sleeping. This is a relatively light sleep and heart rate, breathing and movements slow down in this phase.

During stage 2 NREM sleep, things slow down even more as the body prepares for a deeper sleep. Body temperature rises and movement stops. In this phase you spend most of your time sleeping.

Stage 3 NREM sleep is deep rest. You need stage 3 sleep to stay awake. This is also the time when your body is rebuilding bones and tissues.

REM sleep occurs several times a night, usually after about an hour and a half. You dream in REM sleep. Your eyes are moving back and forth, but your arms and legs are basically paralyzed, which is preventing you from pursuing your dreams. REM sleep increases brain activity and promotes learning.

Do you think you have a sleep disorder? Complete the survey or contact the INTEGRIN Center for Sleep Disorders. Only professionals trained in sleep medicine evaluate the test results and create a treatment plan to treat sleep-related problems. Certified sleep specialists and certified sleep technicians help you sleep better, starting with the latest sleep research.

A sleep study is a simple outpatient procedure that tracks various aspects of your sleep and provides your doctor with important information for diagnosing and treating sleep disorders. Evening and day classes available for busy lifestyles.

Eat lots of fiber.

 Do you want to live longer, maintain a healthy weight, reduce your risk of certain cancers and heart disease? Don't be rude, but you will get better bowel function. Eat more fiber. There are two types: soluble and insoluble.

Soluble fiber dissolves in water and becomes granular in the gut, where it is digested. The gel blocks the digestion of the fat and cholesterol you eat and slows down the breakdown of carbohydrates. Helps keep blood sugar stable. Consuming enough soluble fiber may also reduce your risk of heart disease. Good sources of soluble fiber include black beans, Brussels sprouts, asparagus, sweet potatoes, avocados, apples, and carrots.

Insoluble fiber is not digested or broken down, it simply passes through your digestive system, picking up material along the way that is removed when it's packed away. Maybe your mom calls insoluble fiber "wires." You'll feel fuller for longer, which means you can eat less. It is also a substance that helps prevent or treat constipation by improving digestion. Lots of soluble fiber is found in foods like cauliflower, dark leafy greens like spinach or kale, nuts, peas, pears, or lentils.

Go out.

Just 20 minutes outside in the garden, in the park or on a walk can change your mood for the better. Studies have shown that walking outdoors reduces stress, heart rate, and blood pressure. It can increase creativity and optimism. The best; It's free and delivered straight to your home.

Practice on yourself.

Walk, bike, run, swim, dance or try yoga. Your workout releases feel-good hormones, also called endorphins, which your body literally produces for you when you ask for them during your workout.

Do something creative.

The daily creation ensures a good feeling and well-being. I'm not saying you should write a great American novel or paint a mural, but definitely! Or you learn to knit, start cooking, sing a song or draw a little. Collect beautiful leaves and create a collage. You understand.

practice escape.

Sometimes you just have to pull the plug and ignore all the "shoulds" in your life. Scroll down your to-do list and think of something completely different. These include bathtub novels, Hallmark films, and escapist podcasts like NPR's Tiny Desk Concert!

To help someone.

Whether you volunteer regularly or help your elderly neighbor take out the trash, working for others is a well-known, researched, and effective way to increase happiness, increase joy, find meaning, and feel included . Ask for speed by writing a thank you note or a short greeting to the person behind you, or by paying for a coffee. Kindness is also incredibly contagious! This creates a reverse cycle. Doing/giving good makes us happy, which makes us want/do more, which makes us happier.

Pet the dog (or cat).

Interacting with animals can increase our oxytocin levels, calm us down, lower our blood pressure, and make us feel loved. Author and animal expert Karen Vinegar sums it up well: “Human-animal relationships transcend the intellect and go straight to the heart and emotions, writing to us in a way that nothing else can.”

Think, that.

What if I told you that meditating for 5-10 minutes a day almost every day would make you feel calmer, more centered and happier? can i guarantee no Nearly. A meditation practice works for most people who try it. Meditation requires no equipment and is free for everyone. People see short-term benefits like better circulation, less anxiety and stress, lower blood pressure and cortisol levels, greater well-being, and feelings of fearlessness... even happiness! We have prepared a good guide to get you started with meditation.

The developmentally disabled.

In the short term, it can relieve tension, release happy hormones, also known as endorphins, or relive the funny scene and get your heart and lungs pumping. Laughter can strengthen the immune system in the long run. When you're happy, your body releases neuropeptides to fight stress and disease. Check out Rotten Tomatoes 150 Must Watch Comedies and enjoy.

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