A recent study showed that a person’s financial health has a large impact on overall well being, especially when compared to emotional or physical health. Although money can induce stress, it doesn’t have to. A little financial knowledge can help expand your portfolio and confidence about your economic future. All of that can make a big difference to your physical and mental health. This article aims to cover the mind and body’s relationship to the wallet. 

There are so many wellness trends nowadays, especially in big metropolitan cities. From goat yoga and cold plunges to $20 smoothies and luxury getaways, wellness is now expensive. In reality, wellness does not have to cost the same as a five star international vacation. In fact, living well doesn’t have to cost you a lot of money at all. There are many wellness habits that can actually help you save money, or help you spend it more responsibly. Read on to learn about three ways to live better and spend smarter. 

Getting In Touch With Nature

There are more and more studies that confirm the link between time spent in nature and better mental health. Researchers note that living closer to green spaces can increase longevity and reduce complaints associated with health. As a start, nature seems to serve as a buffer between life’s many stressors, and reducing stress can contribute to better physical and mental health. Several studies from Japan confirmed that phytoncides in certain trees can help lower anxiety, reduce stress hormones, and improve blood pressure. Plus, being outdoors can also increase vitamin D levels, provided you spend time in the sun.

You don’t have to pay a lot of money to become one with nature. The U.S. National Park System has over 400 parks, many of which have free entry year-round. The ones that do have entrance fees tend to have fee-free days as well. City parks are also free and research indicates that greenery in cityscapes is highly beneficial for overall health. People who live near parks tend to exercise 25% more than people who don’t live near parks. 

Being Mindful

Mindfulness is another one of those trendy buzzwords you hear in regards to mental health and wellness. It is the practice of approaching actions with both attention and intention. Mindful eating, for example, is about taking more time to make healthy decisions about food and how much of it you enjoy. Being mindful about anything is truly about finding the why, because it helps you think about your choices and how they will affect your future. Doesn’t that sound like a great way to approach your finances?

Practicing mindful money decisions helps you align your purchases with your purpose. When you know your values and know what you want to live for, you have a better system for making decisions. Your values help inform you of the right decision, be it upgrading your home or moving money into your savings account. Plus, making mindful purchases means that you are less mindless about spending, and the guilt that comes with it.

Setting Boundaries

As a general rule of self-care, setting boundaries can help improve many aspects of your life. Boundaries help you see the clear divide between work life and home life and certain relationships. When you set boundaries, you can establish a better connection with yourself. Financial boundaries are equally as important, though. Establishing financial boundaries can help you decide you believe you should spend your money and where you think that money should go. When you have financial boundaries, you can establish how much you intend to and stick to it. If your friends know that you have boundaries about spending a certain amount, that can better inform them about group activities or dinner decisions.

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Health experts predict that the number of people living with Alzheimer’s disease will triple in less than 30 years. When you consider that figure and the fact that Alzheimer’s disease is the leading cause of dementia, you can understand the increasing interest to better understand risk factors of the disease. According to researchers, there are several preventative measures you can take to reduce your risk of cognitive decline. One of the key interests to researchers is vitamin D. 

Research indicates that there are many vitamin D receptors in the brain, and vitamin D exhibits neuroprotective properties. That means that vitamin D may help prevent cognitive decline. Plus, a new study found a link between low vitamin D levels and an increased risk of Alzheimer’s disease. Continue reading to learn more. 

Low Blood Levels Of Vitamin D Linked To Alzheimer’s Disease

Researchers behind a 2023 meta-analysis accumulated data from six studies and roughly 11,000 people. The goal was to determine if there was a link between low vitamin D levels and a higher risk of Alzheimer’s disease. Past studies exhibited varying results, so this meta-analysis aimed to dive deeper and find a real connection. 

The discovery was apparent: people with low vitamin D levels had a 59% higher risk of developing Alzheimer’s disease than people with higher vitamin D levels. The correlation is evident, but the study didn’t indicate whether vitamin D levels changed during the follow-up period. Additionally, researchers didn’t note the factors that impacted vitamin D status. Such factors include diet, supplementation, and sun exposure. Although researchers clearly defined what low vitamin D means in the study, the cutoff doesn’t align with deficient or sufficient levels, as per general guidelines. 

• Vitamin D deficiency: less than 20 ng/ml
• Vitamin D insufficiency: 20-30 ng/ml
• Vitamin D sufficiency: greater than 30 ng/ml

How To Increase Vitamin D Levels

Researchers note that you should aim to exceed sufficiency levels because sufficiency is not good enough. That’s why supplementation may be necessary to avoid vitamin D deficiency and ultimately protect against cognitive decline. This is especially true when you consider that about 41% of people have insufficient vitamin D levels. 

Some foods naturally contain vitamin D, for example, certain mushrooms, fortified non-dairy milks, or fatty fish. Your food choices are very limited, unfortunately, but the body can synthesize vitamin D from the sun’s rays. Too much sun exposure, however, can increase your risk of skin cancer, especially if you don’t take measures to protect your skin. That’s why many health experts encourage people to take a high-quality vitamin D3 supplement. Vitamin D3 is the body’s preferred form of the vitamin, and it will likely be effective in battling insufficient levels. Research indicates that you need a minimum of 2,000 to 3,000 IU of vitamin D3 daily to achieve a 25(OH)D blood level higher than 30 ng/ml. 

The Takeaway

Vitamin D plays many roles in the body, especially in regards to cognition and overall brain health. Not only do low vitamin D levels increase your risk of cognitive decline, but you may also experience reduced immune function and hormonal imbalance. You can get your vitamin D levels checked to determine whether or not supplementation is necessary. That way, you can start optimizing vitamin D levels to support neurological function.

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About one in ten people live with anxiety disorders. Anxiety only increased as a result of the COVID-19 pandemic, and the continued uncertainty of life doesn’t aid people who already struggle with mental health. A recent Gallup poll reported that 80% of American workers suffered from some sort of work anxiety because of the pandemic. Is there a way to combat this anxiety or do people just have to deal with it?

The relationship between exercise and reduced anxiety levels is not breaking news. The National Institutes of Health (NIH) states that jogging, swimming, cycling, walking, gardening, dancing, and more help reduce symptoms of anxiety and depression. Exercise, especially aerobic exercise, increases blood circulation to the brain. This influences the hypothalamic-pituitary-adrenal (HPA) axis to experience reduced reactivity to stress. It’s a physiological influence that involves the HPA axis with other regions of the brain. 

New Study Suggests Exercise Significantly Reduces Anxiety Risk

A research team from Sweden says that regular exercise can reduce the risk of developing anxiety by almost 60%. Research about exercise’s impact on anxiety symptoms exists, but there is little research about the impact of dose and intensity in regards to exercise reducing the risk of developing anxiety disorders. 

The new study monitored athletes that took part in the world’s largest long-distance, cross-country ski race between 1989 and 2010. The researchers found that people who participated had a much lower risk of developing anxiety compared to non-skiers during that same time period. There were nearly 400,000 people from both sexes involved in the study, making it one of the largest epidemiology studies ever. 

Researchers found that the more physically active group experienced a 60% lower risk of developing anxiety disorders. Those results are according to a follow up period of up to 21 years. The findings were consistent between both men and women. Exercise improves mental health by improving cognitive function, self-esteem, and mood. In other studies, regular exercise also proved to increase energy, reduce stress, improve endurance, increase sexual interest, and regulate mood. 

Exercise In Women

According to the study, there was a clear distinction between exercise performance level and the risk of developing anxiety between male and female participants. For example, a male skier’s physical performance did not affect the risk of anxiety development. The highest performing group of female skiers, however, experienced a two-time greater risk of developing disorders than the group that performed at the lowest level of physical activity. 

The risk of anxiety development across active female participants was much lower compared to inactive women in the general population. Researchers from the team also add that these findings cover uncharted waters of scientific research. Nearly all previous studies focused on depression or mental illness, as opposed to focusing on anxiety disorders. Additionally, previous studies primarily focused on men in much smaller numbers. There was also no follow-up data to track the long-term effects of physical activity in relation to mental well-being. 

What Do The Findings Suggest?

It’s clear that the research suggests that the relationship between exercise and anxiety symptoms may not be linear. Genetics, personality traits, or physiological factors can influence anxiety symptoms and exercise behaviors. Researchers did not investigate those factors in the course of this study,. Studies that discover the differences between the exercise behaviors in men and women and the risk of anxiety development are still necessary. 

Exercise Benefits Mental Health

The bottom line is that exercise, not simply long-distance or cross-country skiing, can benefit mental health and keep anxiety at bay. Some research shows that a simple walk in nature helps to reduce stress and boost emotional well-being. Additionally, these walks can help to recalibrate a fatigued brain, and people often perform better, cognitively speaking, after a walk in a “greener space.” Elevating the heart rate with more intense workouts can also hit the reset button and clear the head. High intensity interval workouts or even walking up and down the stairs can recharge the batteries and lead to better mental wellness. 

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Self-care can seem like a trendy buzzword that people loosely toss around in the health world. It can seem like self-care translates to expensive therapies and months away from work, but it is much more simple than that. Everyone requires time to care for the self, be it emotionally, spiritually, mentally, or physically. Being selfish is not the same thing as taking care of yourself. 

There is a notion that putting yourself first is a completely selfish act, and that such behavior is unacceptable. Your well-being takes priority, and viewing that in a negative light can be harmful to your health. When you focus on your physical, mental, and spiritual health, it only enhances your ability to care for and be present with others. In fact, the World Health Organization declared a global mental health crisis, deeming a “burnout” as an occupational risk. By creating overstimulation and pressure, it can lead to exhaustion, angst, and mental decline. 

What Is Self-Care?

Self-care is not a singular practice; rather, it can be many things. Creating boundaries, exercising, avoiding arguments, or even praying are all forms of self-care. The thing to keep in mind is that you are in control of whatever is happening. In reality, self-care is a piece of the puzzle that helps you cope with daily stressors. Self-care really includes everything that helps you stay healthy overall. 

When you can spend time on yourself, away from the chaos of life, you feel rejuvenated. It doesn’t have to be an extensive vacation or anything like that. Self-care can be as simple as a yoga class, meditation session, massage, a family day at the beach, a nap, a neighborhood run, or time reading a book. If the pandemic taught us anything, it’s that caring for the self and staying healthy and safe is the best way to care for the community. Self-care helps you replenish your own resources instead of taking energy from other people. Continue to care for the self, and don’t think that it’s selfish to do so. Some easy self-care practices are detailed below. 

#1: Give Yourself The Best Hours Of Your Day

Everyone experiences a certain time of the day when they feel their best. Let’s hope that everyone spends eight hours sleeping, which leaves 16 hours of the day to go about life. How much time do you spend shopping, watching TV, scrolling through social media, cooking, working, or caring for children? What hours are you most productive or energetic? Once you identify those hours, stow them away for personal time. Those are the hours that you use for whatever makes you feel good. Allow yourself that time and you’ll be surprised at how much better you feel. 

#2: Learn The Power Of “No”

“No” is inherently viewed in a negative light, but it can be a powerful tool to help promote self-care. The idea behind saying “no” to others is to avoid over-committing yourself and subsequently limiting the amount of stress you experience. You don’t want to spread yourself too thin, leaving no downtime for yourself. You cannot be the best version of yourself if you don’t give yourself the proper care. Say “no” from time to time and you’ll find that you and those around you benefit. 

#3: Give Yourself Permission

It’s natural for a person to feel uncomfortable about taking time for the self. People are more accustomed to caring for others than themselves. In fact, it may seem counterintuitive to spend more time on caring for your own body. Grant yourself permission to care for the self, taking time every day to do something that brings you joy, relaxation, or inner peace. It’s perfectly acceptable to go get a pedicure or a massage. These are investments in your health the same way that eating a healthy meal or exercising is. The things you do in life can be thought of as preventative medicine. When you permit yourself to take the necessary steps, your body, mind, and spirit will thank you. 

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Is there anything more beautiful than embracing your true identity? Celebrating who you are, no matter your gender identity, skin color, or sexual orientation, or gender expression, is a beautiful thing. It can be difficult or challenging to be yourself with family, friends, or in public, though. As a result, the Lesbian, Gay, Bisexual, Transgender, Queer, Questioning, Intersexed (LGBTQI+) community experiences alarming rates of mental health challenges. 

Belonging to the LGBTQI+ community can be a source of strength. There are often untapped resources that one would not know about if they weren’t in the community. On the other side of the coin, belonging to the LGBTQI+ community brings its own set of unique challenges. For a person on the outside, it may seem that there is no struggle, but the world can be a cruel place. Many LGBTQI+ people face discrimination or learn that not all mental health resources understand their experiences. 

Mental Health Statistics IN LGBTQI+ Community

According to statistics and surveys, LGB adults are twice as likely as heterosexual adults to experience a mental health condition. Transgender individuals are about four times as likely as cisgender individuals to experience a mental health condition. LGB youth can also experience a higher risk of mental health conditions and suicide. This is likely because LGBTQI+ people face socioeconomic and cultural conditions that negatively impact mental health. In the United States alone, 18% of LGBTQI+ adults of color have no health insurance coverage. 

Being a member of the LGBTQI+ community does not increase the risk of mental health issues. The stigma and discrimination that LGBTQI+ individuals face can increase the risk for mental health challenges, though. For Pride Month, which is a time for the LGBTQI+ community to celebrate their identity in solidarity, we wanted to take the time to share reputable mental health resources. For anyone who needs them, the following resources are excellent to use. Find the one that is right for you if you need it, and share the resources with the people you love or care about. 

The Trevor Project

The Trevor Project is the leading national organization that provides suicide prevention and crisis intervention services to people under 25 in the LGBTQI+ community. The organization has a commitment to producing new research that sheds a light on suicidology. There are life-saving programs and services that cater to LGBTQI+ youth. Trained counselors can offer 24/7 support, so reach out to them if you are a young LGBTQI+ is in criss and need a safe, judgment-free place to talk. 

It Gets Better Project

This is a nonprofit organization that aims to empower and uplift the LGBTQI+ community. The It Gets Better Project has an informational site that shares stories and gives a directory of local resources to help people get the support they need. They regularly put out educational material and programming, and have an arsenal of tools to help people in the United States and 20 other countries. 

Each Mind Matters

Made up of millions of individuals and thousands of organizations, Each Mind Matters works to advance mental health. Millions of people around the world face challenges ever single day. There’s no reason to be alone in times of struggle. Each Mind Matters is a useful resource that hosts LGBTQI+ videos, stories, and information to help overcome mental health issues. 

Trans Lifeline

The Trans Lifeline works to promote the general well being of transgender people. It’s a nonprofit organization with a hotline that is staffed by transgender people. Trans Lifeline helps to connect trans people with community support and resources that may be of use to them. 

Association Of LGBTQI+ Psychiatrists (AGLP)

AGLP celebrates over 40 years of service to the LGBTQI+ community. Gay and lesbian members of the American Psychiatric Association (APA) met secretly in the 1960s to hold annual meetings. Homosexuality could have caused them to lose their licenses to practice psychiatry at the time. Now, the AGLP is a wonderful resource that publishes a quarterly newsletter and conducts full seminars and discussion groups. It can offer many referral services and provide psychiatric professionals to people in need. 

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On the latest episode of Vegan101, we’ll show you how the Vegan Diet can help boost your mental health!

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Central Nervous System is an herbal supplement that is intended to help support your central nervous system, mental health, and a balanced emotional state.

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Here at Dherbs, we try to live up to our motto of assisting people in reclaiming their birthright of vibrant and optimal health. While we sell numerous herbal supplements, cleanses, and topical products, we also aim to inform the public about the unique, alternative therapies that improve overall wellness. To live up to that goal, we will continue to bring you a variety of therapies that can enhance your physical and mental health.

Our new video series on YouTube is called “The Adventures of V-Man,” which documents our content writer, Vinnie, and all the alternative wellness therapies he tries. The latest therapy he experienced was sound bathing, which is a deeply immersive and meditative experience. Many people enjoy sound baths because they help to reduce stress, improve sleep, increase cognitive function, enhance self-esteem, improve immune function, decrease inflammation, and stabilize mood. How can you experience these benefits? All you have to do is bathe in some soothing sounds.

Note: You cannot shower in sound; you can only bathe in it. Ha!

Vinnie and our media team visited Awa Oasia in Downtown, Los Angeles, California, to take part in a one-of-a-kind sound bath given by Nadine Casanova. You’ll find Vinnie’s sound bath experience detailed below.

Entering Awa Oasia

First off, let me just say that Awa Oasia is a tranquil, creative, artistic space that was amazing to be in. My initial focus went towards the planters with towering greenery, full kitchen setup, and suspended circular bed with countless pillows. Is it weird that I wanted to take a nap on that bed? Perhaps, but I’d venture to say that many people have napped on said suspended bed. I then noticed the sound bath area in the center of the main room, which included various-sized singing bowls, a gong, a double flute, shakers, and a handheld drum.

Nadine Casanova, CEO of Awa Oasia, emerged from behind her desk, her expressive aura greeting me before she had the chance to say hello. Within minutes of meeting her, she began singing as she explained the sound bath experience. I asked if she was going to sing during the sound bath and she said that she always does. She also explained that she sings based on what the spirit tells her to do in the moment. Not every sound bath has singing; rather, the person offering the sound bath decides what sounds to make, either through instruments or voice. As Nadine explained after the session, certain sounds or frequencies can penetrate emotions, stimulate brainwaves, or improve immune function.

The Sound Bath

I lay down on the carpet in the sound bath area. Nadine took her place behind the singing bowls and instructed me to close my eyes, take several deep breaths, and think of a phrase, saying, or singular goal to focus on during the session. She hit the singing bowls with her mallet to create a mixture of tones, which resonated throughout the space.

At first, it was very tranquil and the descending tones created an interesting vibration. It felt like my body was tingling as the singing bowls resonated. Then, all of a sudden, Nadine hit a metal bowl, which was right behind my head, and the sound just seemed to circle around my head for what seemed like five minutes. It finally faded away by the time she started singing and beating a drum, which almost matched the rhythm of my heartbeat. I relaxed and submitted to the experience, letting the sounds wash over me. 

Speaking of sounds washing over me, she shook this shaker device over me and it sounded like rain in the distance. It was a crazy feeling because I expected to be soaking wet after hearing that sound. That scratches the surface of how sound influences your thoughts or feelings.

I’ll be honest with all of you: this sound bath was the closest I’ve come to seeing or experiencing live music in six months. I’m a live music fanatic, so it was almost emotional to be in the presence of live sounds, especially when she sang or played the double flute. 

Reflecting On The Session

I felt incredibly relaxed and centered as the session came to a close. In my past experiences with meditation, I never could seem to quiet my thoughts. The enchanting sounds in the sound bath blocked any external thoughts, and I simply focused on the sounds. Now, Nadine explained that some people go on spiritual journeys during the sessions, some fall asleep, and others experience reduced anxiety. I didn’t venture into the spiritual realm, but I did feel extremely calm during and after the experience. 

Due to COVID-19, times are strange and sound baths may not be available to everyone. That being said, anyone can participate in sound baths, no matter where they live. Now that I’ve experienced a sound bath, I encourage everyone to try it. Nadine said people can easily go online and find sound bath videos or playlists for various ailments. People listen to music to relax or enhance their mood, right? It only makes sense, then, to listen to sounds or frequencies that can enhance overall health. If you have access to a sound therapy space, such as Awa Oasia, and you want to reduce stress or anxiety, it is 100% worth it. I will definitely continue this therapy on my own and hopefully return to receive more sessions from Nadine. 

You can find Nadine Casanova at Awa Oasia in Downtown, Los Angeles, or you can find her and the services she offers using the following website and social media channels. 

Instagram: @spiritofkalibri
Facebook: @awaoasia

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We are living in uncertain times. There’s a global pandemic, a looming election, several natural disasters, police brutality, and economic recessions. Social media and technology are both a blessing and a curse because they keep us informed, but they keep us too informed. We never get a break and can develop feelings of insignificance, depression, loneliness, anxiety, and stress as a result. 

There is no magical antidote to fix all the problems of the world, and there isn’t one to immediately fix your mental health. That being said, new research found that having a pet is one of the best ways to reduce anxiety, depression, and stress. Human-animal interaction is powerful and it may counteract the psychological distress, which has increased dramatically  over the past three months.

How Do Pets Improve Mental Health

Roughly 68% of American households have have pets, but that doesn’t mean that all of those people are stress-free. The NIH found that different animals, from fish to cats and dogs to guinea pigs, help reduce cortisol levels and blood pressure. While regular human-animal interaction can boost your mood and reduce anxiety, there’s no one way that pets can improve mental health. Pets benefit people in different ways, and you can see how if you keep reading. 

Pets Help With Depression

Dogs seem to understand you on an emotional level. They know when to comfort you, but they also help to motivate you when you’re feeling down. Depression can overwhelm the body, and you may not want to step out of your home as a result. If you have a dog, though, you need to walk it! You put your dog’s needs ahead of your own and caring for it gives your day purpose and reward. Some people may even find that dogs help them get out of a depressive slump and inspire creativity. 

Pets Encourage An Active Lifestyle

To piggyback on the previous tip, dogs get you out of the house and increase your physical activity. Whether you go to the dog park, go on hikes, or walk around the neighborhood daily, having a dog keeps you active. Studies show that increased exercise or physical activity helps to alleviate symptoms of depression and anxiety. Additionally, being out in nature with your pet helps to reduce stress levels. Dog walking is great cardiovascular exercise and can improve the function of the sympathetic nervous system, reduce blood pressure, and decrease the risk of obesity.

Pets Diversify Your Microbiome

More and more research points to a strong connection between the gut and brain. An unhealthy gut can increase your risk cognitive decline, depression, or anxiety. More recent studies found that children who grow up with pets, particularly dogs, have a lower risk of developing autoimmune disorders, including allergies and asthma. The reason for this is because pets bring in diverse microbes from the outside world into the home. One study found that dog owners had an additional 56 classes of bacterial species in their gut, when compared to non-dog owners. Another study found that increasing the diversity of bacteria in the gut has a major influence on overall health and immune function.

Pets Lower Stress And Anxiety

When you spend a lot of time with animals, you help to naturally increase the production of oxytocin, a calming endorphin that improves relaxation and trust. This happens whether you smother a cat with love or lock eyes with a dog as you pass it on the street. The constant presence of animals can actually comfort and support people with anxiety. One study found that pets provide a sense of stability and security, emotionally supporting owners with long-term mental health conditions. A 2019 study found that 10 minutes with a pet can lower your cortisol levels!

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People associate serotonin with happy feelings and regulated mood, but it is involved in many bodily functions. Serotonin is a chemical in the brain, intestines, blood, and connective tissues in the human body. It helps to transmit information throughout the nervous system, aids with blood vessel contraction, and, perhaps most famously, it has a large role in brain function. When you increase serotonin levels, you can relieve symptoms of depression or improve overall mood and digestion.

What Does Serotonin Do?

There are serotonin receptors all throughout the brain and they act as neurotransmitters, sending messages from one area to another. And while so many receptors are in the brain, most of the body’s serotonin is in the gut. With more research linking gut health to improved biological processes, including memory, appetite, and mood, it’s no wonder that the gut contains most of the body’s serotonin. Serotonin, also known as “the happy hormone,” helps you sleep, controls cravings, and plays a vital role in regulating the nervous system. 

Serotonin is a byproduct of tryptophan, which is an essential amino acid that helps regulate mood and hormones. After you eat foods that are rich in tryptophan, it converts to serotonin in the brain and makes other essential amino acids available to the body. This process helps you reduce stress hormone production and keeps your mood stable. 

The Serotonin Slump

The “serotonin slump” occurs when the body is low in serotonin. Since it’s difficult to monitor your serotonin levels, the “serotonin slump” is somewhat theoretical. There are no blood tests that measure serotonin. At the same time, people with low serotonin levels all experience the following symptoms. Additionally, their symptoms improve after increasing serotonin levels. Those symptoms include:

• Irritability
• Restless sleep
• Craving carbs and candy
• Depression
• Stomach troubles
• Abnormal sleeping patterns
• Forgetfulness 
• Reduced appetite

How To Naturally Increase Serotonin Levels

You don’t always have to resort to antidepressants or supplements to increase serotonin levels. As we mentioned earlier, tryptophan is present in foods and the body converts it to serotonin after you consume it. Tryptophan doesn’t equal serotonin, though. In order to boost serotonin, you have to consume tryptophan-rich foods with complex carbohydrates. There are a few other things you can do to naturally increase serotonin levels, and they’re all listed below.

It’s All About Bananas

A lesser-known fact about bananas is that they are naturally rich in tryptophan. Yes, they contain potassium, but they are also rich in complex carbohydrates. The combination of tryptophan and carbs is the perfect one-two punch for boosting serotonin production. You can eat half of a banana one hour before you go to sleep to have an easier time falling asleep. 

Nuts And Seeds, Please

If you love a good snack, then it’s time to get some trail mix together, but don’t add chocolate or sweets to it. You should only include nuts, seeds, and dried fruit. Most nuts and seeds are excellent sources of tryptophan, but they also contain fiber, omega-3 fatty acids, and antioxidants that keep your heart healthy. The reason to include dried fruit in your trail mix is because most dried fruit contains beneficial carbs! 

Step Into The Light

According to researchers, increasing exposure to bright light helps to increase serotonin levels. Doctors often recommend bright light exposure to people with seasonal depression, and some studies concluded that this same therapy also helps with nonseasonal depression. There is a profound reaction between bright light and the serotonin system. A recent study found that people, who worked indoors for an average of 30 hours per week, only received to 1,000 lux light exposure for 30 minutes per day in the winter and 90 minutes per day in the summer. These findings indicate that we are a natural light-deprived society; thus, the higher cases of seasonal depression. To get more light exposure, simply spend more time outdoors, even if it is a cloudy day. Scandinavia and the UK have light cafes to help combat people’s limited light exposure in the fall and winter months!

Check Your Gut

Tryptophan-rich foods help battle depression and work to balance your mood, but so does a well-balanced gut. Recent studies linked a higher presence of beneficial gut bacteria to decreased symptoms of depression. Start consuming more probiotics and prebiotics to balance your gut and improve your mood. 

Stay Active

Over time, the human species has seen a drastic decrease in daily vigorous exercise. Exercise has changed since the early days of hunting and gathering. We are a sedentary species now, and only engage in minimal exercise. Researchers believe that the lack of vigorous exercise plays a role in low serotonin levels and higher rates of depression. While you feel good after a workout, experts claim that the movement (i.e. the exercise itself) is the reward; thus, you increase serotonin while exercising. 

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