A growing wealth of research suggests that common mental health disorders—including depression, anxiety, bipolar disorder, schizophrenia, and post-traumatic stress disorder (PTSD)—can actually shorten a person’s lifespan by 10 to 20 years. A major driver of this alarming gap is the much higher risk of cardiovascular disease (CVD) in people living with mental health conditions.

RELATED: Your Cup of Coffee Could Prevent Depression, Research Shows—Here’s How.

A Sept. 2025 study, published in The Lancet Regional Health—Europe, highlights how deeply intertwined mental and cardiovascular health can be. It also explains why addressing both together is essential for closing the life-expectancy gap.

People with mental health disorders face a 50 percent to two-times higher risk of heart disease, stroke, and cardiovascular death compared to those without these conditions, the study says. And, the relationship appears to go both ways: Developing heart disease can also trigger new mental health issues, including depression and anxiety. (It is estimated that more than 40 percent of people with cardiovascular disease also have a mental health condition.)

Perhaps even more shockingly, the researchers found that those living with depression are 72 percent more likely to develop heart disease, while those with anxiety disorders saw a 41 percent higher risk of cardiovascular mortality. Those with schizophrenia were at greatest risk, nearly doubling their odds with a shocking 95 percent increase.

This “comorbidity” happens for many reasons. Acutely stressful life events and chronic stress—which can contribute to the onset of depression, anxiety, PTSD, and schizophrenia—are also powerful risk factors for heart disease. Biological pathways such as inflammation and hormonal stress responses may worsen both conditions, as can depression-linked behaviors like smoking, inactivity, and poor sleep.

Though these risk factors are well known to medical professionals, people with mental health disorders often receive inferior cardiovascular care. “Despite having more interactions with the healthcare system, they undergo fewer physical checkups and screenings,” the study states, noting that they are also less likely to receive prompt diagnosis and treatment.

These gaps stem from social and structural barriers, including stigma and socioeconomic disadvantage. Compounding the problem, people with mental health disorders are frequently excluded from medical research, making it harder to design effective prevention and treatment strategies.

RELATED: Depression Raises Your Risk of These 3 Serious Health Problems by 30%, New Study Finds.

The study authors stress that reducing these health disparities requires integrated, whole-person care, noting that a “large proportion of untreated mental health disorders in the population is likely a combination of system, provider, and patient factors (such as limited access to care, stigma, poor health literacy, lack of social support).”

They further add that these barriers call for “better strategies towards outreach, screening, treatment referral and access to care for mental health problems in primary care and cardiology settings.” These might include:

• Routine mental-health screening in heart-care settings
• Better cardiovascular screening and prevention in mental-health care settings
• Interventions that address stress, trauma, and lifestyle risk factors
• Policies targeting social determinants of health, such as poverty and access to quality care
• Mind-body practices that improve both cardiovascular and mental health risk factors

The findings underscore an important message: that mental health is physical health. Left unaddressed, mental health disorders can dramatically shorten life—often by one to two decades—largely due to preventable cardiovascular disease. Meanwhile, strengthening mental-health support, improving heart-disease care, and integrating the two are essential steps toward closing this life-threatening gap.

The post Anxiety and Depression Can Shorten Your Lifespan By 20 Years, Researchers Warn appeared first on Best Life.

According to their findings, drinking coffee before high-stress situations can regulate the gut-brain axis and, subsequently, could stave off feelings related to depression and anxiety.

RELATED: Women Who Drink This Much Coffee Live Longer, Healthier Lives, 30-Year Study Finds.

Researchers studied caffeine’s effect on stress response.

Using a mouse model, researchers deduced that early caffeine intervention can help prevent stress-induced depression. They ran a chronic unpredictable stress paradigm on two groups of mice, one of which was pre-administered daily injections of caffeine before stress exposure. The others completed the experiment without treatment. A third class of mice, which didn’t undergo treatment or testing, served as the control group.

“This preventive design allows us to explore whether caffeine can mitigate the development of stress-induced depression, rather than merely alleviating symptoms after they have already manifested,” explained the authors.

The mice went through a trio of behavioral assessments that evaluated depression and anxiety symptoms. Additionally, the researchers looked at their body weight, gut bacteria composition, and inflammation levels in the bloodstream and hippocampus (a part of the brain that’s responsible for memories and decision-making).

RELATED: Coffee Lowers Your Risk of Death By 14%—If You Drink It Like This, New Study Finds.

They found that coffee positively affected depressive symptoms.

Unsurprisingly, the caffeine group exhibited better health outcomes compared to mice who completed the stress test without treatment.

The untreated group reported a drop in body weight, disinterest in curiosity and mobility when allowed to explore an open field, and an aversion to sweetened water.

On the other hand, the caffeinated mice maintained their weight, favored the sweetened water, maintained mobility, and seized the opportunity to roam around an open field.

Biological markers related to the gut and brain were weakened in the uncaffeinated mice, but not the caffeinated mice. More specifically, researchers reported “significantly decreased intestinal barriers” and an absence of gut-lining proteins, which would normally protect the region from inflammatory agents.

To that point, uncaffeinated mice also experienced several microbiota changes. One of the most noticeable disruptions was an influx of Escherichia-Shigella (closely related to E.coli), which is known to cause diarrhea. Low levels of Enterorhabdus were also detected. This type of bacteria helps the gut fight off inflammation and diseases.

The hippocampus remained strongly intact in caffeinated mice, whereas the region displayed high amounts of inflammation in untreated mice. The latter also showed low levels of neuron growth proteins.

“The results suggested that early caffeine intervention might prevent depression by regulating gut microbiota, intestinal barrier integrity and neuroinflammation,” concluded the authors.

It goes without saying that this study isn’t without its limitations. Further research, including human clinical trials, is needed to fully assess the correlation between coffee and depression prevention.

If you’re experiencing feelings of depression or sudden bouts of sadness, know you aren’t alone. But before you go pouring yourself an extra cup of joe, speak with a doctor or therapist who can provide you with helpful resources.

The post Your Cup of Coffee Could Prevent Depression, Research Shows—Here’s How appeared first on Best Life.

RELATED: Gastroenterologists Say This Is the #1 Food for Your Gut Health.

Your gut is one of the major gateways to your brain. It absorbs nutrients from the foods you eat, affecting how your brain works. The back-and-forth communication between your brain and gut occurs via the vagus nerve pathway, which plays a critical role in your body’s ability to “rest and digest.”

When harmful bacteria proliferate in your gut, it can cause inflammation of the vagus nerve and cause your cortisol levels to rise, leading to increased stress and anxiety.

This means your food choices may be the root of your stress and anxiety. Ultra-processed foods high in sugar, refined carbohydrates, and saturated fat (such as cookies, processed meats, sweets, sodas, pastries, white bread, and pasta) offer minimal nutritional value. These foods impair gut function and spike cortisol levels.

Conversely, whole foods from plant sources are packed with nutrition and beneficial gut bacteria that can help combat inflammation and reduce feelings of stress, anxiety, and burnout.

When your mind persistently feels slow and foggy, it’s normal to assume you’d see a neurologist to address your issues. But impaired gut health may be the underlying cause of your mental fatigue.

A 2015 study published in the journal Annals of Gastroenterology found that a healthy gut is imperative for proper cognitive function. Common GI conditions that can result in a lack of mental clarity include celiac disease, Crohn’s disease, small intestinal bacterial overgrowth (SIBO), irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD).

“Gut health can cause brain fog, fainting, and headaches,” explains gastroenterologist Eddie L. Copelin II, MD, MHA. “The gut microbiome helps communication between the body’s external and internal environments. Disturbance in the balance of the microbiome, as seen in medical conditions such as SIBO, can lead to bloating, fainting, brain fog, and headaches due to malabsorption of nutrients and dehydration from diarrhea.”

RELATED: 7 Best Supplements for Gut Health, According to Doctors.

If you’re feeling blue, your gut health could be to blame. A 2020 study published in the journal Cureus showed a strong connection between the gut microbiome and mental well-being.

Researchers concluded that gut health could significantly impact stress, anxiety, depression, and cognition. In addition, gut microbes affect how you think and how the gut-brain axis functions in the “management of several mental health issues and disorders.”

According to the National Institutes of Health (NIH), gastroparesis (also called delayed gastric emptying) is a digestive condition that can negatively affect your mental health. Gastroparesis slows or stops food movement from your stomach to your small intestine, impacting the gut-brain connection.

“Gastroparesis gives the sensation of feeling full, and in return, the individual will inadvertently not want to eat and may lose weight,” Copelin says. “Psychological conditions may affect digestion, [causing] decreased appetite from slow gut motility. These conditions include depression.”

Physical symptoms of gastroparesis include nausea, vomiting, early or prolonged fullness, belching, bloating, and abdominal pain. It’s worth noting that weight-loss drugs like Ozempic and Wegovy have been linked to cases of gastroparesis.

If you’re experiencing these symptoms along with poor mental health, consult a gastroenterologist.

Chronic gut inflammation can lead to neuroinflammation (inflammation of the brain) and trigger neurodegenerative diseases, according to a 2019 article in the journal Frontiers in Aging Neuroscience.

“Gut function plays a role in Alzheimer’s, dementia, bipolar disorder, major depressive disorder, Parkinson’s, and schizophrenia through trillions of microbial cells that live in our intestinal wall,” explains Liudmila Schafer, MD, FACP, a medical oncologist and the founder of The Doctor Connect. “These microbial cells release chemicals that affect the immune system, which influences the nervous system.”

If you’re concerned about your gut health and how it might be affecting your brain function and mental well-being, visit a gastroenterologist who can help get to the root of your underlying condition.

The post Doctors Share 4 Ways Your Gut Health Is Affecting Your Brain appeared first on Best Life.

It’s projected that 61 percent of adults and 40.6 percent of adolescents received treatment, respectively. However, in Great Britain, it’s estimated that less than 15 percent of individuals experiencing depressive symptoms receive treatment.

A new study published in the journal Frontiers in Pharmacology qualifies certain herbal medical products as “a valued part of preventive and supportive self-care for depressive symptoms.” However, there are more out there that aren’t deemed credible by scientists.

RELATED: This Uncommon Supplement Can Improve Your Sleep and Mood, New Study Says.

New research looks at how herbal supplements and vitamins can affect depression.

Compared to therapy and prescribed drugs, over-the-counter herbal and vitamin supplements are relatively cost-effective and more widely accessible, making them a more attractive alternative for those who might not have insurance or are nervous about potential side effects.

“It is suggested that natural products, such as herbal medical products, or nutrients, may help manage depression through various mechanisms, including inhibiting inflammation, ameliorating oxidative stress, changing the microbiota–gut–brain axis, suppressing hyperactivity in the hypothalamic–pituitary–adrenal axis, and regulating neurotransmitters,” wrote the study authors.

Many folks consider supplements low-risk. However, experts warn that a majority of supplements promoted for depression haven’t been thoroughly researched and studied for this specific line of use. In other words, when you zoom out, there’s no scientific evidence that they actually help with depressive symptoms.

Moreover, supplements come with their own host of possible side effects. You also need to be mindful of how supplements may interact with other medications you’re already taking.

“It’s kind of the wild wild west with understanding supplements,” Thea Gallagher, PsyD, a clinical psychologist at NYU Grossman School of Medicine and director of wellness programs at NYU LangoneHealth, told Health. (Gallagher wasn’t involved in the study.)

“There are a lot of influencers that are getting paid to say something has worked for them, but the problem when you come from the science and research side, we don’t find that the scientific findings are robust enough for us to recommend,” she further explained.

RELATED: 12 Supplements You Should Never Take Together, Medical Experts Say.

Out of 64 supplements, only 4 are considered safe and effective for depression.

To prove their point, researchers reviewed 64 different types of supplements across 1,367 studies and 209 clinical trials.

Shockingly, 41 supplements were only tested in a single trial. The remaining products were organized into ranked lists based on their effectiveness. Here is what they discovered.

Supplements with mixed evidence:

• Melatonin
• Magnesium
• Curcumin
• Cinnamon
• Echium
• Vitamin C
• Vitamin D
• Calcium

Supplements deemed “promising” for treating depression, but require further research:

• Folic acid
• Lavender
• Zinc
• Tryptophan
• Rhodiola
• Lemon balm

“Among these, chamomile, lavender, lemon balm, and Echium represent commonly used products and should be prioritized for further research into their safety and effectiveness,” according to the authors.

In the end, only four supplements were determined to be “relatively established products.” They are:

• Omega-3s
• St. John’s Wort
• Saffron
• Probiotics

Data showed that saffron is “not significantly different from antidepressants,” and omega-3s  had “significant effects in reducing depressive symptoms compared to placebo.”

In fact, a 2021 study published in the journal Molecular Psychiatry found that omega-3 supplements can significantly reduce the amount of cortisol, a stress hormone, in the body.

St. John’s Wort “showed similar efficacy and lower dropout rates compared to antidepressants” across 27 studies.

Interestingly, probiotics reduced depressive symptoms against placebo, “with greater effects observed in people with major depressive disorder.”

To this point, a recent study published in the journal npj Mental Health Research found that, by increasing the “good” bacteria in the gut, probiotics can reduce negative mood in just two weeks.

Health officials are calling the study eye-opening and urging folks to reconsider which products they’re stocking their medicine cabinets with.

“This study is a really helpful snapshot of where we stand with supplements for depression. What stood out most to me is that they looked at 64 different products but found solid evidence for only four,” De Borrah Wright, MD, medical director of child and adolescent psychiatry inpatient service at NYC Health + Hospitals – Kings County, told Health.

As with starting any new medication, including supplements, it’s important to do your research. No supplement is created equal, and just because it works for someone else doesn’t mean it will work for you.

Speak with your doctor if you’re experiencing feelings of depression and/or considering adding a new product to your health regimen.

The post 4 Supplements That Can Boost Your Mood, Proven by Science appeared first on Best Life.

RELATED: Loneliness Can Increase Your Risk of Hearing Loss by 24%, Researchers Warn.

Poor mental and physical health can be attributed to loneliness, per new research.

A new study published in the journal PLOS One identified loneliness as a “strong and independent predictor of depression and poor health outcomes.” Loneliness has the ability to affect “every aspect of health,” both mental and physical, noted the authors. They said their findings prove that loneliness is a “hidden epidemic” that needs “tackling.”

To measure the impact of loneliness, researchers first asked 47,318 Americans between the ages of 18 and 64, “How often do you feel lonely?” The multiple-choice question included five possible answers:

• Never
• Rarely
• Sometimes
• Usually
• Always

Then they analyzed three primary health outcomes: The presence/absence of a clinical depression diagnosis, mental health status, and physical health status, which was evaluated via another questionnaire in which participants said how many “not good” mental and/or physical health days they experienced in the past 30 days.

This type of assessment “enables a comprehensive understanding of the health burden associated with loneliness,” reads the report. Overall, more than 80 percent of participants recounted some degree of loneliness.

Their results also found:

• Participants who answered “Always” reported a “significantly higher predicted probability” of depression.
• The “Always” group experienced an average of 10.9 more poor mental health days per month.
• They also had an average of five more poor physical health days per month.
• Women “consistently” reported a higher likelihood of depression and poor mental health days than men.

“Our study highlights that loneliness is not just an emotional state—it has measurable consequences for both mental and physical health. Addressing loneliness may be a critical public health priority to reduce depression and improve overall well-being,” concluded the authors.

RELATED: Doctors Say These 8 Foods Might Be Making Your Anxiety and Depression Worse.

How to combat loneliness:

The quick answer here is to find new ways to socialize, whether it’s joining a mahjong group or a book club. But of course, putting yourself out there is easier said than done. It takes tenacity and vulnerability. One way to find like-minded people is through volunteering.

“Offer your skills or interests to a local organization that you resonate with,” Ray Christner, PsyD, NCSP, ABPP, who specializes in cognitive behavior therapy at his practice in Hanover, Pennsylvania, previously suggested to Best Life.

Colleen Marshall, MA, LMFT, vice president of clinical care at the therapist search site Two Chairs, also recommended making more of a conscious effort to strengthen existing relationships, whether it’s with loved ones or friends.

“This could be with a friend, family member, grandchild, or really anyone that is important to you. Having a regularly scheduled visit for connection can help deepen a relationship you already have and also remind you when you might feel lonely that you have a touch point with someone you care about coming soon,” she said.

“If the person you want to connect with can’t do it weekly, think about several people that could be on your schedule so you have at least one touch point a week for a meaningful check-in,” Marshall added.

The post 3 Scary Ways Loneliness Is Wrecking Your Health, Researchers Discover appeared first on Best Life.

RELATED: The 5 Best Anti-Aging Probiotics, Doctors Say.

What is the connection between the gut and the brain?

Before we delve into the latest study, let’s first have a quick explanation of how your gut microbiome affects the brain—better known as the gut-brain connection.

The enteric nervous system (ENS) lines your entire gastrointestinal tract, and it’s comprised of more than 500 million neurons, the most outside of the brain.

“Certain [gut] bacteria actually produce or stimulate the production of neurotransmitters (like serotonin) that send chemical signals to your brain,” Cleveland Clinic explains.

This is especially important because, as Johns Hopkins Medicine notes, between 30 and 40 percent of the population have irritable bowel syndrome (IBS) or functional bowel problems such as constipation, diarrhea, and bloating—and those with these conditions have above-average rates of depression and anxiety.

RELATED: This Uncommon Supplement Can Improve Your Sleep and Mood, New Study Says.

Can probiotics improve mental health?

A new study published in the journal npj Mental Health Research looked at how probiotics—supplements that contain “good” gut bacteria—affect mood.

Researchers enlisted 88 healthy volunteers, half of whom took a daily probiotic for a month and half of whom were in a placebo group. Both groups completed psychological questionnaires, daily mood reports, and “computer tasks testing how people process emotions,” reports Medical Xpress.

Based on the daily mood reports, “We find clear evidence that probiotics reduce negative mood, starting after two weeks,” the researchers wrote in the study.

“It is striking that by simply asking participants how they were feeling each day, we could detect the beneficial effects of probiotics on mood,” study co-author Laura Steenbergen told Medical Xpress. “In contrast, the standard psychological questionnaires that are common in this field were not sensitive enough to pick up these changes.”

The researchers also note that certain individuals may benefit most from probiotics: “We found that various traits, most notably a propensity for risk avoidance, were associated with a greater effect of probiotics on mood,” co-author Katerina Johnson said.

RELATED: Experts Say These 12 Foods Can Help You Manage Anxiety Naturally.

Certain probiotics may be more beneficial than others.

For the study, participants took a probiotic supplement containing the bacteria strains Lactobacillus and Bifidobacterium. Johns Hopkins Medicine notes that these are the two strains “most commonly used to treat GI issues” in the U.S.

Of course, there are countless other types of probiotics out there, but like all supplements, they are not regulated in the same way as medicines.

“By the time you buy a probiotic off the shelf, there’s no way to know if the bacteria in it are as active as they were as when the product was made,” Johns Hopkins explains. “In addition, each person may have different types and numbers of bacteria in their gut. This means the probiotic that works for one person might not work for another.”

It’s also worth noting that many foods are naturally high in probiotics. These include yogurt and fermented foods like kefir, kimchi, sauerkraut, and kombucha.

However, the study authors point out that probiotics should not be used as a substitute for antidepressants or in lieu of seeking professional mental health advice.

“Perhaps in the future probiotics could be used in a targeted way as an early intervention to reduce the chances of negative feelings progressing to mental health conditions such as depression, though more research would be needed to confirm that,” said Steenbergen.

The post These Common Supplements Might Be the Key to a Happier You, According to Science appeared first on Best Life.

Changing your diet is one particularly powerful way to reclaim your feeling of calm—and experts say that avoiding certain foods can be especially impactful. “The tricky thing is, what kinds of food do you think we reach for when we’re anxious or depressed? Usually, comfort foods or ones that will give us a short-term ‘hit’ of dopamine,” says naturopathic doctor Katherine Maslen, ND.

As such, following a nutrient-dense diet that’s rich in plant-based foods and lean sources of protein can help you stabilize your mood. It can also help you maintain balanced blood sugar levels—a key strategy in avoiding anxiety spikes. Ahead, doctors and dietitians share the foods to avoid if you’re dealing with anxiety.

RELATED: 12 Best Foods to Ease Anxiety, Experts Say.

“It’s not rocket science that healthy eating is associated with good health, but we rarely discuss the importance of healthy eating for the developing brain, arguably the most important organ in the body,” says psychiatrist Uma Naidoo, MD, who founded the first nutritional psychiatry service in the U.S. at Massachusetts General Hospital in Boston, and is the author of the book This is Your Brain on Food.

“The foods we consume have a big influence on our mental health and cognitive function, due to the connection between our gut and our brain,” she explains. “These organs have been intimately related even before we were born; they develop from the same exact cells in the embryo.”

“Linked via the vagus nerve, which connects nerve endings in our gut to nerves in the brain, our digestive track and mind quite literally speak to each other,” Naidoo continues. “More than 90 percent of the receptors for the neurotransmitter serotonin, which is responsible for mood and cognition, are located in the gut, highlighting just how powerful this food-mood connection is.”

Maslen further explains how lack of protein can worsen anxiety and depression.

“Protein is necessary to produce serotonin, GABA, and other neurotransmitters. When protein intake is low, our production slows,” she shares. “So, while a common treatment for anxiety and depression is SSRIs or SNRIs, which aim to keep more serotonin at the nerve synapse, often people don’t have what it takes to produce enough serotonin in the first place. This is something we need to address.”

Excess sugar is one of the most common and well-studied dietary causes of increased anxiety.

“Sugar overconsumption leads to changes in neurobiological brain function which alter emotional states and subsequent behaviors,” explains a 2019 study published in the journal Neuroscience and Behavioral Reviews. “Addiction, stress, fear, anxiety and depression involve overlapping neural mechanisms.”

One analysis of studies involving more than 37,000 depression cases in the Journal of Affective Disorders found that when compared to people who didn’t drink soda, those who drank the equivalent of three cans of cola daily could have a 25 percent higher risk of developing depression.

That’s why it’s important to avoid any food that “raises and then drops your blood sugar,” Daniel Amen, MD, a psychiatrist, author, and mental health content creator, said in a TikTok post. He suggests cutting back on sneaky sources of sugar, such as bread, pasta, potatoes, rice, fruit juice, and more.

Angel Luk, RD, a registered dietitian and the co-founder of FoodMysteries.com, adds that it’s important to read labels and be especially vigilant against added sugars or those that do not occur naturally.

“The World Health Organization (WHO) has recommended that children and adults keep added sugar intake to less than 6 teaspoons (or 24 grams) per day. That’s not a big budget, considering one 355mL can of Coca-Cola contains 10 teaspoons (39 grams) of added sugar,” she tells Best Life.

There are plenty of reasons to avoid processed foods: They’ve been linked to higher rates of obesity, heart disease, hypertension, diabetes, and even cancer. Now, experts are tracking the connection between highly processed foods and mood disorders such as anxiety and depression.

“A recent study published in Nutrients revealed that greater ultra-processed food consumption is associated with increased odds of anxiety and depressive symptoms, although the causal pathways are not yet known,” says Luk.

“While there are no specific guidelines (unlike added sugar and caffeine) for processed food intake levels that are safe, worldwide government and public health agencies agree that for the purposes of improving physical and mental health, limiting processed (and especially ultra-processed) foods is the correct course of action,” she adds.

More specifically, processed and cured meats should be avoided since they are “often high in nitrates and chemical additives that create inflammation in both our body and brain,” says Naidoo. “And inflammation in the brain is a common culprit of poor mental health symptoms like anxiety.”

In one experiment, Johns Hopkins Medicine researchers put rats on a diet with added nitrates and found that the rodents showed mania-like hyperactivity after just a few weeks. Other studies suggest a possible connection between nitrates and mania in humans.

While it doesn’t suggest cause and effect, a study by those same Johns Hopkins scientists noted that people hospitalized for an episode of mania had more than three times the odds of having eating nitrate-cured meats than people without a history of serious psychiatric disorder.

Often found within processed foods—but sometimes hidden in packaged products billed as “healthy”—food dyes and artificial sweeteners can also spike your anxiety, says Gina Nick, ND, a naturopathic physician and the founder and director for HealthBridge Newport Beach, CA.

“These additives can cause neuro-excitability, leading to symptoms such as hyperactivity, irritability, and anxiety,” she explains. “The neurotoxic effects of these chemicals are particularly concerning in developing brains, making them a significant risk factor for children and adolescents.”

“I encourage patients to limit foods with a high glycemic index, such as white bread and white rice,” says Naidoo. Refined grains like these have had their fiber and much of their nutrition removed.

“These foods promote inflammation and negatively affect the health of the gut microbiome, which hampers effective communication between the gut and brain. And mental health suffers,” she explains.

By contrast, eating fiber-rich whole grains improves blood sugar control and can help prevent Type 2 diabetes.

According to the Centers for Disease Control and Prevention, people with diabetes are two to three times more likely to suffer from depression than people without diabetes. And research suggests that whole grains like oats, brown rice, 100-percent whole wheat, and bulgur, may help balance levels of feel-good, mood stabilizing neurotransmitters, such as tyrosine and serotonin.

Caffeine, especially when consumed in excess, can also contribute to anxious or depressive feelings.

“One study published in General Hospital Psychiatry highlights that caffeine intake equal to about five cups of coffee increases anxiety among healthy adults and induces panic attacks in patients with panic disorder,” says Luk.

However, most people would benefit from keeping their levels even lower. “Further studies are needed to understand the exact relationship at play, but it would be prudent for all adults to keep caffeine intake below 400 mg (300mg if pregnant or breastfeeding),” Luk adds.

Maslen says your reaction to caffeine may also vary depending on the source: “Matcha or green tea also has caffeine, but good quality sources will also contain L-Theanine, which is excellent for calming anxiety. Swapping out your coffee for a matcha may help to give you the energy boost without as much anxiety.”

Alcohol is among the most direct triggers for feelings of anxiety and depression.

“Alcohol is an issue because it depletes pretty much every single nutrient that you need to make neurotransmitters. Magnesium, zinc, and B6 are all essential to produce GABA and serotonin, and regular alcohol intake, even only a couple of units, is enough to throw things off balance,” explains Maslen.

“The WHO cautions people living with anxiety to avoid or cut down on alcohol, which can make anxiety symptoms worse,” says Luk.

“Of note, the Canadian Centre on Substance Use and Addiction (CCSA) states that ‘for your health, less alcohol is better,’ including the more specific guideline that zero drinks per week has benefits including better health and sleep. However, it also says that ‘you are likely to avoid alcohol-related consequences for yourself or others’ at a consumption level of two standard drinks or less per week.”

Enjoying a hamburger and french fries once in a while is unlikely to sink you into clinical depression, but making a habit of eating fast food may.

Fried foods and fast-food meals are often high in salt, saturated fats, refined sugars, and even trans fats, which can worsen anxiety and depression.

One study, published in the journal Public Health Nutrition, revealed that people who regularly eat fast foods like hamburgers, sausage, and pizza, are 51 percent more likely to develop depression than people who rarely or never eat fast food.

“A daily diet of fast foods basically makes the bad gut bacterial thrive, and that triggers inflammation,” explains Naidoo. “Targeting this inflammation through nutrition is becoming a means of improving symptoms of depression and anxiety, as well as preventing neurodegenerative diseases (like dementia and Alzheimer’s disease) and provides tangible ways for individuals to take power over their mental health.”

What’s one of the best ways to turn the tide against inflammation and support gut and brain health? Follow a Mediterranean-style diet rich in vegetables, fruits, olive oil, fish, and whole grains, which has been linked to lowering risk of developing depression, suggest Naidoo.

The post Doctors Say These 8 Foods Might Be Making Your Anxiety and Depression Worse appeared first on Best Life.

The study from Virginia Tech researchers found that the brain experiences unique chemical changes when someone witnesses a traumatic event (vs. experiencing it firsthand). They say that the finding “could lead to more targeted treatments for PTSD.”

The research was inspired by the collapse of a condominium in south Florida in 2021. People across the street who saw the impact of the fallen building began developing symptoms like nightmares, insomnia, and anxiety, even though they didn’t live in the building or have any other connection to it.

RELAETD: 89 Mental Health Quotes (And Sayings) That Prove You’re Not Alone

“We sought out to understand the brain mechanisms behind how that occurred,” said Timothy Jarome, associate professor of neurobiology in the College of Agriculture and Life Sciences at Virginia Tech, who led the study.

The study discovered unique protein changes caused by fear stimulus for those who witness trauma. It also found sex-specific differences in how the male and female brain processes fear memories differently.

The research builds on previous work, such as a 2016 study published by the American Physiological Society about fear memory. That study determined that distinct brain regions are core to fear memories being processed and reversing the information flow in these brain structures is critical for PTSD treatment.

Another study on PTSD, published in 2023 by researchers at the University of California San Francisco, found that those suffering from moderate or severe PTSD who took MDMA, paired with psychotherapy sessions, were “about twice as likely to recover from their trauma as those who took a placebo.”

If you’ve experienced or witnessed a traumatic event, it’s best to work with a licensed mental health professional, such as a psychologist, psychiatrist, clinical social worker or mental health counselor. They can provide the resources you need to work through this and the effects of PTSD. The National Center for PTSD is dedicated to helping veterans, but it can also be a helpful resource for anyone who may have gone through or witnessed trauma.

RELATED: Anxious Lately? Here Are 10 Easy Ways to Feel More Balanced Right Now

The post New Research on PTSD May Lead to Treatment Breakthrough appeared first on Best Life.

Jump ahead:

• What is the psychology behind spring cleaning?
• Why is it called spring cleaning?
• How to get started with spring cleaning

A history of spring cleaning

It’s not just something your mother, grandmother, or aunt would refer to. It’s also not just an American thing. The origins of spring cleaning can be traced back thousands of years to ancient cultures. As National Geographic explains, the ritual of spring-cleaning (khāne-takānī or “shaking the house” in Persian) has deep roots in the Middle East. Going back 3,000 years, people would wash clothing, blankets, and textiles leading up to Nowruz, a holiday celebrated around the time of the vernal equinox in March.

The tradition carries on in modern-day Iran, where the period of cleansing can last for several days, per the Tehran Times. It has become a bonding time for families in particular as they work together on the common goal.

But it has another ancient origin too: Ancient China. It’s traditional to do cleaning ahead of the Lunar New Year, which typically is celebrated in January or February. The practice of deep cleaning for the Chinese represents sweeping away any bad luck and negativity from the past year. It’s believed that a clean home leads to good fortune, prosperity, and harmony.

For others, it is a faith-based tradition. It is customary for Jews to do cleaning in springtime ahead of Passover and for Christians to do the same at the start of Lent. Coincidentally, many of these traditions take place around the same time of year, so it has become a worldwide ritual.

What is the psychology behind spring cleaning?

So now that we have a better understanding of why we do it – it’s a human tradition going back for centuries – let’s look at the psychology behind it. While cleaning can sometimes be considered a chore or an unsatisfying experience, for others it is a joy to do. And for nearly everyone, once you do it, there is a feeling of productivity and accomplishment.

Bridget DeFiccio of Acenda Integrated Health says there are four positive impacts in particular:

• Increases focus
• Boosts mood (supported by research)
• Reduces stress
• Benefits physical health

Dr. Dawn Potter, PsyD of Cleveland Clinic, outlines even more benefits: You feel more peaceful, home hazards are reduced, it gets you moving (and endorphins pumping), and it helps to prevent depression or fatigue. It’s the opposite effect of what clutter around the house can do to drain your energy levels and mental health.

RELATED: Is Your Home Always Messy? These Hacks Will Keep It Tidy

As Erin Michel, a graduate assistant at the University of Cincinnati put it, “Spring clean your house, spring clean your mind.” It allows you to go out with the old and in with the new, a modern interpretation (and echo) of the ancient roots.

Why is it called spring cleaning?

As you might expect, and as alluded to earlier, the tradition commonly falls around spring time on the calendar. It’s a bit ironic because as the weather gets nicer, you might think about going outdoors rather than staying in your house. But there’s another piece of history here.

In the old days, homes were heated with coal or fireplaces, and that would lead to a build-up of dirt, soot, and grime. Spring allowed for the chance to open windows and doors, rushing fresh air into the home and getting rid of all of that yucky contents from inside.

RELATED: 36 Amazing Cleaning Hacks You’ll Wish You Knew Sooner

How to get started with spring cleaning

Is it not normally your thing? Not all of us find enjoyment in spring cleaning, but there are some practical steps you can take to make it more manageable.

For starters, we have a comprehensive guide to spring cleaning that neatly lists 32 tasks you can tackle in whichever order you’d like.

If the outdoors is more of your thing, we’ve got you covered there too. Here are 5 spring cleaning tips to get your lawn ready for the new season.

Like anything, start small. You’re sure to experience the benefits mentioned earlier if you give this a chance. Even if you don’t feel them right away, you’ll feel that boost at some point if you keep at it. If nothing else, the focus is a great thing for your mental health.

The post Why We Do Spring Cleaning and Its Many Health Benefits appeared first on Best Life.

Variations of “gay community” were used to encompass the entirety of the group that we now refer to as LGBTQIA+. According to Ms. Magazine, the first acronym to take shape in the 1990s was “GLBT,” used to describe those who identified as either gay, lesbian, bisexual, or transgender. “LGBT” eventually replaced “GLBT” in the mid-2000s, as lesbian activists fought for more visibility.

RELATED: The 10 Best LGBTQ-Friendly Towns in America

Activists and members of the queer community have since come together to form the current acronym, “LGBTQIA+.” This denotation includes space for those identifying as lesbian, gay, bisexual, transgender, queer (and in some cases, “questioning”), intersex, asexual (and sometimes “ally”), and the “+” is for a plethora of other orientations and identities.

With this acronym, the LGBTQIA+ community has been able to more fully encompass a group of people that, just decades ago, were outcasts of society. But with this inclusiveness, there’s also been confusion. If you’d still like a better understanding of the terminology, we’ve broken it down in the simplest of terms.

Today, the term “lesbian” is used to describe “female-identified people attracted romantically, erotically, and/or emotionally to other female-identified people,” explains the University of Illinois, Springfield’s Gender and Sexuality Services.

The word “lesbian” emerged during the 1960s and ’70s feminist movements. Before then, the term “gay” was used to refer to both men and women, although it was more closely associated with men.

“Lesbian” is derived from the name of the Greek island Lesbos, according to the Oxford Dictionary. Lesbos was the home of the famous 6th century BC poet Sappho, who expressed affection for women in her poetry (hence the term “sapphic”).

It is important to note that not all women who fit the aforementioned description identify as lesbians. As always, it’s best to ask a member of the LGBTQIA+ community how they identify before making assumptions.

Before the latter half of the 19th century, the word “gay” simply referred to someone who was “carefree,” “cheerful,” or “bright and showy,” according to The Oxford Dictionary of Difficult Words. In the ’40s and ’50s, the word began to be used as underground slang referring to both males and females who were attracted to the same sex. Since then, the word “gay” has fully replaced the term “homosexual,” which many found to be too clinical and was riddled with stigma.

According to the University of Illinois, “gay” is still used to describe a number of things, including the LGBTQIA+ community as a whole, a single individual who does not identify as straight, and men who are attracted to other men in a “romantic, erotic and/or emotional sense.”

A bisexual person is typically defined as someone who is attracted to people of their gender and other genders—although even experts within the LGBTQIA+ community offer a range of definitions.

The Bisexual Resource Center, for example, is hesitant to define bisexuality as being attracted to either males or females, since this perpetuates the gender binary. A more expansive definition of bisexuality is someone who is attracted to all genders, though some more than others at times. (And, while this should go without saying, the idea that identifying as bisexual is a “way station” from straight to gay is an inaccurate and hurtful stereotype.)

The word “transgender” is an umbrella term used for “people whose gender identity and/or gender expression differs from what is typically associated with the sex they were assigned at birth,” according to GLAAD. The term was first coined by psychiatrist John F. Oliven of Columbia University in his 1965 work Sexual Hygiene and Pathology. He noted that the word “transsexual,” which had been used up until then, was outdated and misleading.

Today, you probably often hear the shortened version of “transgender,” which is “trans.” A common misconception is that cross-dressers (i.e., drag queens) are trans. But people who cross-dress are often not transgender—meaning that they do not identify with a sex other than the one that they were born with.

The “Q” in the LGBTQIA+ acronym has two meanings: “queer” and “questioning.” But the former is the most common.

Before the 1980s, when activists reclaimed this word, “queer” was a slur used against members of the LGBTQIA+ community. As a result, some LGBTQIA+ people still hesitate to use the word to represent themselves. Often, “queer” is used as a blanket term to define the “sexual preferences, orientations, and habits of the not-exclusively-heterosexual-and-monogamous majority,” according to the University of Illinois. You’ll hear a person use the word to describe themselves and also to describe the community at large.

As for the “questioning” subset of the LGBTQIA+ community, that term refers to non-heterosexual people who are still “questioning” their place within the queer community—whether that means that they are still unsure of their sexual orientation or gender identity, according to the Rainbow Welcome Initiative.

The term “intersex” is used to describe people who are born with reproductive or sexual anatomy that doesn’t fit the typical definitions of male and female, according to the Intersex Society of North America. And, just as there are a range of sexual orientations and gender identities within the LGBTQIA+ community, there are also an array of biological characteristics that exist among those who are intersex.

For example, someone may be born with a noticeably large clitoris, but without a vaginal opening; or with a scrotum that is divided so that it appears more like labia. Because of these features, intersex people’s bodies (and, in many cases, their gender identity) straddle the two sexes. (Also, it is important to note that intersex is completely different from transgender.)

Here’s another letter that has more than one meaning: “asexual” or “ally.”

According to LGBTQIA+ experts at Williams College, asexual people are simply defined as those who do not feel a sexual attraction to others. This term is not to be confused with “aromantic,” which refers to individuals who feel little or no romantic attraction to others. Asexual people can often be romantically attracted to someone, but sexual attraction doesn’t play a role in the relationship.

Asexuals are not to be confused with celibate people (who choose to not engage in sex), those who possess mental disorders or hormone imbalances that limit their sex drive, or those who are afraid of physical intimacy.

The “A” in LGBTQIA+ can also refer to the term “ally,” which is used to define someone who “confronts heterosexism, homophobia, biphobia, transphobia, heterosexual, and genderstraight privilege in themselves and others,” according to the University of Illinois. You can learn more on being an active ally here.

The “+” in the LGBTQIA+ acronym is used to symbolize and explain a number of different gender identities and sexual orientations that are not already present in the lettered acronym.

Pansexuality falls under the “+,” and is likely a term that you’ll hear more frequently in the coming years. According to Pride.com, pansexuals are people who can feel a sexual, romantic, and emotional attraction toward a person, regardless of their gender identity or orientation. This means that pansexual people can be attracted to cisgender, transgender, intersex, and androgynous people, as typical gender binaries do not matter to them. It’s different from bisexuality in that pansexuals have no preference for a certain sex—they’re more connected to people for who they are.

Genderqueer is another popular term that exists under the “+.” This term is used to define those whose gender identity is outside of the strict male and female binary. Genderqueer people will either exhibit qualities of both sexes or will choose not to identify as either sex. Along the same lines, “nonbinary” is used to describe people who do not identify as male or female, and see themselves as existing outside of the gender binary.

Of course, the “+” can also refer to anything and everything a person wants it to—and it leaves room for the LGBTQIA+ community to expand. And if you want to learn more about what not to say about the LGBTQIA+ community, check out our guide to 11 Stereotypes People Should Stop Believing About the LGBTQ Community.

To discover more amazing secrets about living your best life, click here to follow us on Instagram!

The post What Each Letter Means in LGBTQIA+ appeared first on Best Life.

While it can feel overwhelming at first to make life changes, you might try habit stacking. It can lead to incredible results and boost your productivity, simply by pairing new, good habits with your typical routine. Before you know it, these small changes can become automatic in your daily life.

RELATED: Doctors Say This Heart-Healthy Diet Is “The Way to Go” for Lower Blood Pressure

So what are you waiting for? Here are the seven simple habits you’ll want to make part of your routine to lower blood pressure.

It doesn’t take much – work in daily exercise, however your schedule allows and you can see the results of lower blood pressure. As Hopkins Medicine advises, “A good guideline: Aim for 30 minutes a day of aerobic exercise (fast walking, running, swimming) on most days of the week.” While that’s the ideal, gradually working toward it can have an impact.

RELATED: Doing Just 5 Minutes a Day of These Exercises Can Lower Your Blood Pressure, New Study Says

Life gets crazy, we’ve all been there. It takes just seconds to reset your body with some slow, meaningful deep breathing.

“Deep, meditative breathing helps lower blood pressure by triggering the body’s relaxation response, which then decreases the sympathetic nervous system response and reduces the production of cortisol (the stress hormone),” advises Rachel Lovitt, CP, and holistic movement coach. She recommends breathing in for four seconds and then exhale with a longer 6-second count.

The possibilities are endless: Reading, drawing, coloring, doing puzzles, playing a musical instrument, gardening, knitting, creative writing, and on and on. If you develop a hobby that you set a little time aside to do daily, you’ll help your body de-stress and lower your blood pressure naturally. The science on this is clear from Harvard Medical School and WebMD to the University of California San Diego which did a study on blood pressure.

We’re all allowed some “away time” from our electronic devices, even though it may not seem that way. Whether it’s a break during lunchtime, a detox when you go for a daily walk, putting the phone away early evening, or some other limiting, reducing the time spent on the phone can have a positive impact on your blood pressure. On the flip side, smartphone addiction has been linked to elevated blood pressure and even excessive conversations on the phone increase your risk for high blood pressure.

Mayo Clinic points out that routinely getting fewer than seven hours of sleep plays a role in the development of high blood pressure. Work on developing good habits around getting ready for bed and putting your phone away (including in the morning!) to improve your sleep and utilize your body’s natural circadian rhythm.

A beer now and then is fine. You just need to limit your intake. The CDC advises no more than one drink per day for women and two per day for men. Exceeding these limits can be a big problem for your blood pressure.

Yes, there was no way to provide the best tips on lowering blood pressure without touching on diet. Research has found daily sodium intake is one definite way you can bring blood pressure down. The DASH Eating Plan, promoted by the National Heart, Lung, and Blood Institute, is based on research that goes beyond just sodium and adhering to DASH leads to better results, but even just reducing sodium lowers blood pressure.

The post 7 Simple Habits Can Lower Your Blood Pressure, Research Says appeared first on Best Life.

RELATED: 12 Best Foods to Ease Anxiety, Experts Say.

Citrus fruits can stave off depression, new research finds.

The study, which was published in the journal Microbiome, was led by Raaj Mehta, MD, MPH, an instructor in medicine at Harvard Medical School and a physician at Massachusetts General Hospital.

He told The Harvard Gazette that he was inspired to undertake this research by a 2016 study that found a potential link between a higher intake of flavonoids (plant compounds that give fruits and vegetables their colors), specifically those of citrus fruits, and a lower depression risk among older women.

The new study expanded the data set to include over 100,000 women who participated in the Nurses’ Health Study II (NHS2). This research program began in 1989, with nurses reporting lifestyle, diet, medication use, and health information every two years.

Mehta and his team found that nurses who ate roughly one medium orange per day had a 20 percent lower risk of developing depression. He noted that he and his researchers did not observe similar trends in consuming other fruits or vegetables.

The gut-brain connection is likely at play.

How do citrus fruits protect against depression? Mehta believes it’s due to the fact that oranges, lemons, and the like stimulate the growth of the gut bacteria Faecalibacterium prausnitzii (F. prausnitzii). This bacteria influences the production of serotonin and dopamine, two neurotransmitters that regulate mood and are often referred to as “happy hormones.”

By analyzing stool samples, the study found that women who ate more citrus fruits had more F. prausnitzii in their guts. Mehta also looked at data from a large sample of men and found the same to be true. Moreover, it was observed that participants with depression had lower levels of F. prausnitzii.

“There’s so much evidence now suggesting a strong link between the gut and the brain that I was not surprised to find more,” Mehta told The Harvard Gazette. “At the same time, I had not associated citrus with the brain before we got these results. You often hear that fish is ‘brain food,’ but nobody says that oranges are brain food.”

“Similarly, F. prausnitzii has been linked to good health in lots of ways, like by lowering the risk of developing inflammatory bowel disease. But I wasn’t aware of a link between F. prausnitzii and mental health,” he added.

RELATED: These 6 Foods Can Lead to Better Brain Health—But You’re Probably Not Eating Them.

Is there a place for citrus in depression treatment?

As Mehta clarified, “It’s hard to compare the effectiveness of citrus to traditional antidepressants, such as selective serotonin reuptake inhibitors [SSRIs], because we’re talking about preventing depression, and those drugs are usually used to treat depression once a person is already experiencing it.”

“In the future, eating citrus could perhaps be part of a strategy for managing depression that also involves these more traditional pharmaceuticals,” he added. “But more research is needed before we can conclude that.”

To that point, Mehta said that he would next like to see a clinical trial that specifically studies the role of citrus fruits and depression. He also hopes his research will create more of a dialogue around diet and mental health.

Citrus fruits offer other important health benefits, too.

In addition to helping with mental health, there is much research to support how citrus fruits can benefit your physical health.

For example, their flavonoids help to relax blood vessels, which can lead to lower blood pressure. And a medium-sized orange packs roughly 69 mg of vitamin C, helping to boost your immune system.

RELATED: This Uncommon Supplement Can Improve Your Sleep and Mood, New Study Says.

The takeaway:

New research found that eating a medium-sized orange daily stimulated the growth of a specific gut bacteria that increased the production of serotonin and dopamine, two neurotransmitters that positively affect mood. Therefore, the researchers concluded that regular consumption of citrus fruits could lower depression risk by 20 percent.

The post Doctors Say Eating More of This Fruit Can Reduce Your Depression Risk by 20% appeared first on Best Life.

RELATED: Experts Warn This Common Medication May Be Linked to Dementia Risk.

Research indicates that adults with depression are more susceptible to physical ailments.

A new study published in the journal PLOS Medicine found that adults with depression have a higher risk than their peers of developing physical health problems. According to the study’s results, these conditions present themselves 30 percent faster in adults with depression. As a result, researchers are calling for better integrated mental and physical healthcare services.

“In the most comprehensive study to date on this topic, to our knowledge, we identified a higher rate of accrual for comorbid physical health problems in people with a history of depression compared to those without. Our findings highlight that depression should be viewed as a ‘whole body’ condition, as well as the importance of integrated approaches to managing both mental and physical health outcomes,” wrote the study’s authors.

RELATED: Eating Fake Meat Can Drive Up Your Risk of Depression by 42%, New Study Finds.

Depression can increase your risk of chronic joint pain, acid reflux, and hypertension.

Per the findings, adults with depression have a 30 percent increased risk of developing hypertension (high blood pressure), osteoarthritis (chronic joint pain), and gastroesophageal reflux disease (GERD) when compared to adults without depression. Heart disease and diabetes are also risk factors.

To arrive at this conclusion, researchers analyzed 172,556 UK Biobank profiles, including self-reported data, primary care charts, hospital admission, cancer registry, and death records. Participants ranged from 40 to 71 years old, and 17. 8 percent (30,770 individuals) had a history of depression. Assessments were conducted at baseline and follow-up meetings for a mean of 6.9 years.

“At the start of the study, people without a previous diagnosis of depression had an average of two long-term physical health conditions, whilst people with a previous diagnosis of depression had an average of three such conditions,” wrote the authors. “Compared to those without depression, participants with depression had more physical conditions at baseline and accrued additional physical conditions at a faster rate.”

Of the 69 physical conditions identified, chronic joint pain, acid reflux, and hypertension were the most common.

RELATED: Walking More Can Help Relieve Depression, Research Shows—Here’s How Many Steps You Need.

The takeaway:

This study serves as a friendly reminder that looking after your mental health is just as important as taking care of your physical health. Moreover, better systems are needed to tackle both mental and physical health conditions simultaneously.

“People who’ve experienced depression are more likely to develop long-term physical health conditions such as heart disease and diabetes; however, existing healthcare systems are designed to treat individual conditions, instead of individual people with multiple conditions,” said the authors in a press release via NeuroscienceNews.com. “We need healthcare services to take an integrated approach to caring for people who have both depression and long-term physical health conditions.”

The post Depression Raises Your Risk of These 3 Serious Health Problems by 30%, New Study Finds appeared first on Best Life.

RELATED: This Superfood Can Help Prevent Heart Disease, Weight Gain, and More—But You’re Probably Not Eating It.

Lycopene may have antidepressant properties.

A study published this week in the journal Food Science & Nutrition looked at how lycopene treatment affected mice with depressive-like behaviors. Lycopene is an organic compound that gives tomatoes and other red and pink fruits their pigment.

According to a press release, the depressed mice had impairments in the hippocampus, the part of the brain that helps with learning and memory. When they received the lycopene treatment, these impairments decreased, and their depressive states improved.

“Experiments indicated that a signaling pathway involving BDNF (called the BDNF-TrkB pathway, which helps regulate learning, memory, and communication between neurons) is inhibited in mice with depression, and that lycopene treatment alleviates this inhibition,” explains the press release.

The study authors say they plan to conduct further research to determine if and how lycopene could be used as an antidepressant treatment in humans.

Tomatoes have been previously studied to treat depressive symptoms.

This is not the first time lycopene has been linked to antidepressant properties. A 2013 study published in the Journal of Affective Disorders found that a tomato-rich diet was connected to a lower prevalence of depressive symptoms among 986 Japanese individuals aged 70 years and older.

The researchers noted that lycopene is “the most powerful antioxidant amongst the carotenoids.” According to Cleveland Clinic, there are more than 600 types of carotenoids in nature.

“Carotenoids are pigments that give red, yellow and orange fruits and vegetables their color,” registered dietitian Devon Peart, RD, MHSc, told Cleveland Clinic. “They’re made by plants and algae, as well as some bacteria and fungi.”

By reducing oxidative stress on cells, these antioxidants can promote eye health, lower cancer risk, and protect against heart disease, among other benefits.

RELATED: 12 Best Foods to Ease Anxiety, Experts Say.

Lycopene’s other health benefits shouldn’t be overlooked, either.

To that point, the Centers for Disease Control and Prevention (CDC) recently released its list of “powerhouse” fruits and vegetables, which it defines as those “most strongly associated with reduced chronic disease risk.” Coming in at number one among fruits? Tomatoes.

As Best Life reported at the time, “Lycopene…helps rid the body of free radicals that can damage DNA. Research has shown that lycopene can lower the risk of prostate cancer, as well as the risk of stroke.”

The redder the tomato, the higher its lycopene content, which it retains regardless of whether it’s prepared raw, cooked, or even sun-dried.

And though lycopene exists in watermelon, red bell peppers, and pink and red grapefruit, it’s most abundant in tomatoes. In fact, John Erdman, a professor emeritus of nutrition and food science at the University of Illinois Urbana-Champaign, told The New York Times that tomatoes and tomato products (think ketchup and spaghetti sauce) account for more than 80 percent of lycopene in an average U.S. diet.

But the benefits don’t stop there: Tomatoes are high in potassium, folate, and vitamin K. They also contain a lot of another powerful antioxidant, beta-carotene, which helps with vision health and inflammation.

RELATED: This “Powerhouse” Vegetable Is the Healthiest, CDC Says—But You’re Probably Not Eating It.

The takeaway:

Tomatoes offer abundant health benefits, from vision health to a lower risk of certain cancers.

Now, a new study suggests that tomatoes can also reduce depressive symptoms thanks to their high content of lycopene, a powerful antioxidant. Previous research has also linked tomato-rich diets with antidepressant effects. However, more research is needed to determine if lycopene can be used as a treatment for depression in humans.

The post Love Italian Food? It May Also Help Fight Depression, New Study Finds appeared first on Best Life.

“If you’re in a new relationship and you’re getting the vibe that this person is narcissistic, the best thing you can do is get out,” Brunell said in a press release. However, she added, “It is hard to do when they flatter you and pay so much attention to you.”

In a new paper published in Cambridge University Press, Brunell draws on her 20+ years of experience in the psychology field to outline the key identifiers for narcissistic personality disorder, including one sign that often flies under the radar.

RELATED: I’m a Psychologist and These Are the 5 Telling Signs Someone Is a Narcissist.

A charming personality could indicate that your date is a narcissist.

Getting swept off your feet may sound like a fairytale in theory, but it could be a subtle sign that your date is a narcissist, warns Brunell.

Agentic grandiose narcissism, which is “characterized by grandiosity, high self-esteem, extraversion, arrogance, and dominance,” is one of the most recognizable types of narcissism in relationships, she explains in the study. And it often manifests through a charming, extroverted personality—you know, when someone is almost too likable.

“People are surprised when I say this, but when I meet someone who is very charming and outgoing, I am on alert,” she said in a press release. “There are people who are charming and likable who are not narcissists, for sure. But from my experience studying narcissists, I think it is wise to be aware and protect yourself.”

Someone who is outwardly charming may use a tactic called love bombing to draw their dates in.

Receiving flowers on the first date is one thing, but if this person shows up with expensive jewelry or drops the L-word by the third or fourth date, that fits the definition of love bombing.

Love bombing is “a form of psychological and emotional abuse that involves a person going above and beyond for you in an effort to manipulate you into a relationship with them,” explains Cleveland Clinic.

It isn’t always intentional, but a pattern of love-bombing behaviors (like excessive flattery, endless gifts, and intense talks about your future together) could indicate that you’re dating a narcissist. “It’s great until it isn’t, and often then it seems too far into a relationship to break it off. That’s why it is best to look for these signs early,” said Brunell.

RELATED: 10 Red Flags Your Partner Is Micro-Cheating, According to Relationship Experts.

4 other narcissistic characteristics to look out for.

A narcissistic personality disorder is characterized by four primary traits that stem from selfishness and a lack of empathy for others. While a charming personality is one of the more dangerous and subtle cues Brunell has witnessed in her 20+ years of extensive research, there are others you should be wary of. These include:

• Grandiose sense of self-importance or uniqueness (such as exaggeration of achievements and talents or focus on the special nature of one’s problem).
• Preoccupation with fantasies of unlimited success, power, brilliance, beauty, or ideal love.
• Exhibitionism: The person requires constant attention and admiration.
• Cool indifference or marked feelings of rage, inferiority, shame, humiliation, or emptiness in response to criticism, indifference to others, or defeat.

If you believe you’re dating a narcissist, consider speaking with a mental health expert who can help you discuss your concerns with your partner and/or devise a plan to safely exit the relationship.

The post Psychologist Shares the Subtle Sign You’re Dating a Narcissist: “Be Aware and Protect Yourself” appeared first on Best Life.

RELATED: A Daily Walk Could Add 11 Years to Your Life—If You Do It for This Long.

“Modest levels” of walking benefit your mental health.

A new research paper published in the Journal of the American Medical Association asks the question: Are objectively measured daily steps associated with depression in adulthood? It turns out that lacing up your sneakers can help reduce your risk of developing depression, according to the findings.

“The results of our meta-analysis indicated that increasing the number of daily steps, even at modest levels, was associated with a reduction in depressive symptoms,” the researchers wrote.

Walking 5,000+ steps per day is linked to “reduced depressive symptoms.”

For their research paper, experts analyzed fitness-tracking data and mental health data from 33 peer-reviewed studies involving 96,173 adults. In the studies, participants were categorized into two groups: diagnosed depression or self-reported feelings of depression (this group didn’t receive formal diagnoses). Fitness was relative to total daily steps, which were measured via pedometers, smartphones, or other wearable devices.

As for the new research, experts set out to “synthesize the associations between objectively measured daily step counts and depression” among adults. They quickly noticed a big difference in depression symptoms among adults who logged at least 5,000 daily steps.

Those who achieved 6,000 daily steps experienced a nine percent reduction in depression symptoms, and it only keeps getting better! Hitting 7,000 steps per day can decrease your chances of developing depression by 31 percent, researchers found.

Individuals who mastered 7,500 daily step counts had a 43 percent lower chance of developing depression. And this was found across all age groups, including men and women.

RELATED: 6 Best Walking Workouts for Weight Loss.

Going for a run or signing up for a gym membership doesn’t have to be the answer, either.

The term “exercise” is often associated with places like the gym, fitness class, or running track. But this study proves that exercising can be as simple as going for a walk in your neighborhood.

“You don’t need to start running or even walking marathons to feel better,” David Merrill, MD, PhD, a geriatric psychiatrist in Santa Monica, CA, told Heathline.

Merrill, who wasn’t involved in the study, said all it takes is “a little more movement [to] make a big difference” in your mood. Plus, walking doesn’t cost you a thing!

“The accessibility of walking is particularly important: it does not require specialized equipment, a gym membership, or extensive fitness knowledge, making it an inclusive intervention that anyone can adopt into their routine,” Supatra Tovar, PsyD, a clinical psychologist, registered dietitian, and fitness expert, told Healthline. “This simplicity removes barriers that often prevent people from pursuing physical activity, especially those struggling with the low motivation and fatigue often associated with depression.”

The takeaway.

An initial daily step count goal of 5,000 steps can boost your mental health and reintroduce you to the world of exercising. “Setting goals for the number of daily steps may be a promising and inclusive public health strategy for the prevention of depression,” wrote the study authors.

That said, professional mental health professionals and services are also available. “Combining lifestyle medicine approaches like increasing walking with behavioral health approaches like antidepressants and psychotherapy may result in the best outcomes for persons living with depression,” noted Merrill.

The post Walking More Can Help Relieve Depression, Research Shows—Here’s How Many Steps You Need appeared first on Best Life.

RELATED: 5 Signs Your Relationship Is Headed for a “Gray Divorce,” Therapists Say.

“LAT is a sort of fine balance between intimate union and individual autonomy. It allows individuals to still keep their commitments to existing family relationships, while leaving a space for them to have an intimate partner at a late stage in life,” lead study author Yang Hu said in an interview with The Guardian.

“In terms of numbers, there are many more younger people living apart together, but they do that under completely different circumstances…for younger adults living apart together, seven out of 10 are saying they want to move in together in three years’ time, in contrast to just one in four older adults,” he continued.

Hu added that the argument can be made for both sides. In most cases, couples in their 20s and 30s are interested in moving in together because they plan to build a life together and start a family. But for couples in their 60s and 70s, who aren’t necessarily looking to start over from scratch, the merging of possessions and routines can create more of a burden.

It can even dampen the mental health of the individuals in the relationship. Through his research, Hu analyzed how LAT partnerships impact daters’ mental health.

He pulled data from the United Kingdom Household Longitudinal Study and measured mental health stability among LAT, married, cohabitating, and single individuals (this last group encompassed never-married, widowed, and divorced/separated participants). Then, he examined how going in and out of LAT relationships impacts mental health compared with the beginning and ending of marriages and cohabiting.

According to the study’s results, LAT older adults have “better mental health” than when single. The bigger piece of evidence, though, is that LAT individuals experience “smaller mental health declines” during a breakup compared to those leaving a marriage or cohabitation.

“We need to acknowledge the strength of these ties stretching across households, they are really important in sustaining individuals’ wellbeing,” said Hu. “What’s also interesting is that among older people who LAT, 64 percent were living within 30 minutes of each other—and [they were] more gender egalitarian.”

RELATED: The Top 5 Signs You Found the Love of Your Life, According to Relationship Experts.

In an interview with Business Insider, Logan Ury, the director of relationship science at Hinge, shared that the LAT lifestyle offers many perks for older adults.

“They’re like, ‘I have my house set up the way I want. You have your house set up the way you want. Why don’t we be in a long-term relationship, but we don’t need to live together?'” explained Ury, who also serves as an expert on Netflix’s The Later Daters.

Agreeing to live separately can also resolve the issue of compromising or the lack thereof. “People are stuck in their ways,” Ury said. “They’re less flexible and they have their ways of doing things.”

In male-female relationships, LAT tends to benefit women more than men. This arrangement distances women from assuming traditional gender norms (i.e., taking care of the home). Thus, they “may have more to gain than older men from LAT,” per the study.

The post If You’re Over 60, This Relationship Change Could Be the Key to Happiness appeared first on Best Life.

RELATED: 10 Science-Backed Ways to Calm Down Fast.

In a recent TikTok video, London, a cardiothoracic surgeon in Savannah, Georgia, shares what he personally does to keep himself calm during life’s more tense moments. First and foremost, it’s key to be prepared.

“Number one: preparation,” he tells viewers. “Failing to prepare, you are preparing to fail. Before I walk into any operation, I identify the three worst possible scenarios that can occur and what I’m gonna do about each one of them.”

He adds that even if you’re not performing serious surgeries daily, it’s still worthwhile to equip yourself with the skills to address a stressful situation. One way to do so is by acclimating to this “discomfort.”

“I understand you might not be doing heart surgery, but to prepare, you need to regularly place yourself intentionally in situations of discomfort so that when you unexpectedly find yourself in stressful situations, you’ll be prepared to deal with it,” he explains.

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Beyond that, London says addressing the problem at hand is also important.

“If I find myself in a stressful situation, I take a deep breath and assess the actual problem at hand,” he shares. Lastly, he recommends something challenging for many of us: reacting without emotion.

After you have these stressful encounters, it’s also important to balance them with recovery. In another TikTok video, London compares this strategy to the “gains” made when you recover after pushing your muscles in a tough resistance workout or the memories you form during deep sleep following intellectual stress from learning and repetition.

With this in mind, you want to ensure that you’re balancing your emotional stress following a difficult conversation, a confrontation, or something else that may make you feel that unsettling nervousness or anxiety.

“[These situations] need to be counterbalanced by going for a walk, meditation, creating some personal space for yourself to recover from these,” London advises his followers. “In the end, life is hard. Stress is going to be unavoidable. Utilize these situations as opportunities, but always balance them with recovery.”

The post Heart Surgeon Reveals the No. 1 Way to Stay Calm in Stressful Situations appeared first on Best Life.

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Do you tell yourself you have to be perfect? “Even if perfection were achievable, it’s not a healthy goal; as we discussed here not long ago, perfectionism can hold you back,” Lolly Daskal, President and CEO of Lead From Within says via Inc. “Remember that mistakes are part of being human–and sometimes they’re our most valuable teachers.”

Apologizing to someone does not automatically fix things. “When people tell themselves that an apology makes everything better after a trespass, they lie to themselves about the potential longer-lasting damage, which is a loss of trust,” says Seth Meyers, PsyD, via Psychology Today. “Most importantly, telling oneself that an apology makes everything better prevents the real work that must be done to convince the other that the relationship is truly safe and trustworthy.”

You are never too young or too old to change your life. “At 5, Mozart was already competent on keyboard and violin, and at 76, Nelson Mandela became president of South Africa. The truth is you are never too young or too old,” Daskal says.

If you feel angry about something, ask yourself if what you might really be feeling is hurt. “Remember that humans can feel more than one emotion at the same time and that they also may experience a sequence of different emotions if they are self-aware and honest with themselves,” Meyers says. “In my clinical work, I’ve found that individuals who report feeling angry or get stuck in an anger spiral often actually feel more hurt than angry, though they try hard to avoid acknowledging the hurt feelings.”

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It’s tempting to pretend problems aren’t there, but this thinking makes things worse in the long run. “Procrastination, magical thinking, and rescue fantasies may help us avoid hard truths for a while,” Daskal says. “But reality always catches up, and the longer you wait the worse it becomes.”

Chances are, you are judging others subconsciously. “We all judge people,” Daskal says. “Researchers say we arrive at our first conclusion in less than a second. In some cases, it’s ourselves whom we’re judging, seeing how we measure up and fit in.”

Are you convinced life would be better if it looked like what you see on social media?

“Given the influence of social media, for example, which can present a manipulated image, societal forces are hard at work in selling a dream and encouraging fantasy—or lies—over reality,” Meyers says. “While the impulse to believe that getting that new job, the nicer house, or even making a lot more money will finally lead to contentment, such changes rarely lead to true contentment. Accordingly, people often find that once they get to the place they’d told themselves would finally make them happy, it doesn’t really make them much happier.”

The post 7 Little White Lies You Tell Yourself Every Day appeared first on Best Life.

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Your dog may jump for joy when you walk in the door, or your cat might purr and rub against your leg when you get home. But being around your pet can have the same effects on your mood.

According to the American Psychiatric Association’s (APA) 2023 Healthy Minds Monthly Poll, respondents said their pets positively impact their mental health in the following ways:

• Help reduce stress and anxiety (69%)
• Provide unconditional love and support (69%)
• Offer companionship (69%)
• Provide a calming presence (66%)
• Are true friends (63%)

If you’re not a fan of citrus, it might be time to change that. A 2005 study published in the journal Chemical Senses found the smell of clementines made participants feel ridiculously happy and stimulated, so having one for a snack can give you a cheerful buzz. Plus, eating the fruit can also give you a major dose of vitamin C. It’s a win-win.

Alternatively, you can use citrus oil, as Kara Ladd, a writer, speaker, and strategist at KL Consulting at Kara Ladd, explains.

“I carry around citrus essential oils everywhere I go. Your nose (olfactory system) is directly connected to the brain (the amygdala), so scents can instantly impact your emotions and mood,” she shares. “I put a few drops in the palm of my hands, rub them together and cup my nose. I then apply to my temples and on my cupid’s bow, right below my nose. It’s like a burst of happiness and creativity every time I use it!”

Whether you write it down or just think about it, giving gratitude each day is a simple way to feel happy.

“When you practice gratitude, the research shows your brain changes pathways. You get better at finding patterns that align with positive things and you simultaneously get worse at finding the negative,” explains Kelsey M. Latimer, PhD, CEDS-S, founder and owner of BSNKML Psychological Services.

In fact, researchers from the University of California, Davis (via Harvard Health Publishing) conducted an experiment in which study subjects were asked to keep a weekly journal for a period of 10 weeks. The subject pool was divided into three groups: one that was instructed to write about things they were grateful for, a second instructed to write about the things that bothered them, and a third instructed to write about any events that had affected them for better or worse. At the end of the study, those who had kept a gratitude journal reported more optimism and happiness than subjects in the other two groups.

If you’d like to start a gratitude journal, here’s what Latimer recommends: “Write ten completely distinct things you are grateful for each day. Be detailed on why you are grateful. For example, I am grateful to my body that it allowed me to go on a beautiful walk and take in the fresh air today.”

“Research shows reliving joyful moments instantly boots your happiness,” notes Alison McKleroy, LMFT, a licensed mindfulness-based cognitive behavioral therapist, author, and founder of Center for Spark.

“Close your eyes and savor the details of the experience and take in the joy from your memory,” she suggests.

Not only does coloring make you feel like a kid again, but it’s also been shown to help relieve stress and boost happiness levels. Both a 2018 study and a 2020 study found that using coloring books, as well as freehand drawing, decreased anxiety levels in adults.

Much of this is attributed to the mindfulness that comes with such activities. And these days, there are so many fun options for adult coloring books.

“Helping others gives a sense of purpose and joy. It creates a ‘helper’s high,’ releasing oxytocin, which lowers stress and increases feelings of happiness,” shares integrative life coach Aine Rock.

“Simple acts like paying for someone’s coffee or sending a thoughtful message can make a big difference,” she adds.

If you have time spare, volunteering is also a wonderful way to feel happy.

“Research has found that participation in voluntary services is significantly predictive of better mental and physical health, life satisfaction, self-esteem, happiness, lower depressive symptoms, psychological distress, and mortality and functional inability,” confirms a 2018 study published in the journal BMC Public Health.

According to the Mayo Clinic, there are several reasons that giving back can lead to increased levels of happiness. Their experts say that volunteering provides an opportunity to nurture relationships and gives people a sense of meaning and purpose—both of which can help reduce stress and improve mood.

Recent research shows that it’s not just your core group of family and friends that enrich your life. According to a 2022 study conducted by Harvard Business School doctoral students, talking to strangers is also important if you’re looking to boost your mood.

The researchers coined a term, “relational diversity,” to describe the two relationship factors that lead to a happier mood: richness and evenness. The “richness” of one’s relationships refers to whether someone interacts with people of various levels of closeness (family members, friends, acquaintances, and strangers). “Evenness” refers to how evenly distributed their interactions are across these groups.

“The more relationship categories they talk to in a day and the more even their conversations are across those categories, the happier they are,” explained Hanne Collins, a PhD student who co-authored the study, while speaking with NPR.

Smiling when you’re not happy can quickly turn your mood around, says Douglas Smith, a life coach, meditation instructor and owner of The House of Flow.

“When you engage certain facial muscles, in particular the zygomatic major muscle which raises the corners of your mouth, signals are sent to your brain which release neurochemicals such as endorphins (natural ‘feel good’ chemicals) and serotonin (the neurotransmitter that contributes to feelings of joy or happiness and also regulates our mood),” he explains.

“With its emphasis on breathing practices and meditation—both of which help calm and center the mind—it’s hardly surprising that yoga also brings mental benefits, such as reduced anxiety and depression,” writes Harvard Health Publishing.

And while any type of yoga is likely to yield these positive results, hot yoga may be even better. As Best Life previously reported, a 2023 study published in the Journal of Clinical Psychology found that joining weekly hot yoga classes for just eight weeks could reduce depressive symptoms by up to 50 percent.

There are plenty of studies that show just how many benefits there are to meditating—whether it’s lowering your stress levels or helping you relax—but it can also make you really happy.

A 2008 study published in the Journal of Personality and Social Psychology found that meditating at least five times a week for only 15 to 20 minutes a session resulted in a lot of positive emotions, including happiness.

Yes, you’ll want to leave your headphones at home when you go on a silent walk. But it’s about so much more than that.

“Participants commit to a deeper engagement with their environment, consciously noting the feeling of the ground beneath their feet, the rhythm of their breathing, and the natural sounds around them,” Andrew White, CPT, a certified personal trainer and the owner of Garage Gym Pro, previously explained to Best Life.

The meditative nature of this type of walk, combined with the benefits of physical movement, “encourages introspection and self-reflection,” added White. “This can help individuals process emotions, gain clarity, and achieve a sense of inner balance.”

In fact, according to a 2014 study published in the journal Frontiers in Psychology, “Those who are more connected to nature tended to experience more positive affect, vitality, and life satisfaction compared to those less connected to nature.”

While you’re outside on a walk or hike, listen in for birds.

“A couple of recent studies have shown that exposure to bird songs is one of the most powerful aspects of nature for improving our mental health,” says Steven E. Pratt, MD, senior medical director at Magellan Healthcare.

You can also incorporate these sounds indoors. “Instead of an alarm, you could set your wake-up signal to a bird song,” Pratt suggests. “You could also set bird songs to play on a speaker in your office during part of the day or on earbuds.”

If you have easy access to a sandy beach or grassy area, take off your shoes and enjoy it, suggests certified life coach Andrena Liu., who refers to this technique as “grounding” or “Earthing.”

“The idea behind grounding is that our bodies are meant to come into contact with the Earth (a “grounded” state) regularly,” she explains of this philosophy. “The Earth has natural energy. When we walk barefoot, we connect with this energy, which can help balance our body and make us feel good.”

Breathing with one hand on your heart is common in the yoga practice, and it’s for good reason. “Physical touch activates the parasympathetic nervous system, which helps us feel calm and safe, and releases oxytocin, a hormone that produces feelings of security and connection,” explains McKleroy.

“When you notice a distressing emotion, place your hands over your heart,” she recommends. “Feel the weight of your hands on your chest. You can gently rub, tap, or intertwine your fingers.”

“Research shows that listening to upbeat music can immediately lift us out of a bad mood,” notes McKleroy. “Play one of your favorite upbeat songs, or better yet, make a 10-minute playlist and listen to it every day for two weeks for best results.

To her point, a 2013 study published in the Journal of Positive Psychology found that listening to positive music for 12 minutes “may be an effective way to improve happiness, particularly when it is combined with an intention to become happier.”

RELATED: 15 Songs That Will Instantly Boost Your Mood.

A short nap in the afternoon can revitalize you if you’re feeling sleepy, but it can also make you super happy: A 2022 study published in the Journal of Sleep Research found that a 40-minute nap “may be a useful way to improve mood while experiencing an acute stressor.”

For many of us, there’s nothing quite as soothing as slipping into a hot bath at the end of a stressful day. Now, research backs up the notion that regular baths can improve your physical and mental health.

In particular, a 2018 study published in the journal Evidence Based Complementary Alternative Medicine found that those who took immersion baths every day for two weeks were less likely to report fatigue, stress, pain, and poor mood than they were during a control period, during which they took showers.

“Scores were lower for stress, tension-anxiety, anger-hostility, and depression-dejection” when the subjects bathed, the researchers wrote.

Coffee isn’t just a great way to start your day with a little energy—it’s also a mild antidepressant. According to a 2011 study published in JAMA, the caffeine releases dopamine and serotonin that gives you that amazing high-on-life feeling, making you feel happier overall.

Sure, scrolling through social media can be fun—but it can also really mess with your head. “Social media can negatively impact our overall wellbeing by fueling anxiety, depression, loneliness and FOMO (fear or missing out),” writes UC Davis Health.

Plenty of studies have been conducted to back this up, so limit your time double-tapping people’s pictures and you’re bound to feel much happier.

One way you can get yourself giggling is by watching some funny videos. That’s exactly what researchers had participants do in a 2014 study published in the journal Advances in Mind-Body Medicine—and it worked, making them less stressed and happier overall.

“Your body relaxes and your brain chemistry undergoes a rapid change, offering you what we might call ‘instant happiness,'” explains professional counselor Carl Nassar, PhD, LPC.

Getting together with friends is a great way to boost your happiness levels.

A 2008 study published in the journal Social Indicators Research found that people who are more socially active—whether that’s going to dinner with friends or even to the gym, where they’re surrounded by people—are happier than those who stay home and watch TV in their spare time.

Whether it’s jogging, spinning, strength training, or simply walking, moving your body is one of the simplest things you can do to feel happier.

A 2020 study published in the International Journal of Environmental Research and Public Health examined how exercise impacts mental well-being in young, middle-aged, and older adults.

“After controlling for demographic characteristics, participants with high and moderate activity levels had significantly higher life satisfaction and happiness than those with a low activity level across the total population and the three age groups,” the researchers wrote.

As we know, when we exercise, our brain releases feel-good chemicals. But according to neuroscientist Friederike Fabritius, MS, dancing is particularly great for boosting you mood.

“Not only do you release all kinds of feel-good chemicals due to the movement itself, you also activate your emotional brain as a result of the music. So get up and move! Just 15 minutes can have a tangible impact on your overall mood,” he shares.

Not only will a fresh bouquet of flowers brighten up your home, but it’ll also give you an instant boost of happiness.

A 2005 study published in Evolutionary Psychology found that the effect of flowers can actually last for days, making you feel happy far beyond the moment you bring them into your space.

Let the sunshine in—and you may feel instantly happier. The sun gives us natural vitamin D, which is scientifically proven to affect mood—and it can be even more integral if you have a deficiency.

“With a vitamin D deficiency, an individual is more likely to experience depression since vitamin D receptors help regulate mood,” Kelly Springer, MS, RD, founder of Kelly’s Choice, previously explained to Best Life.

Executive coach Irina Mihaela, founder of Entrepreneur Enlightenment, suggests making a list of all your accomplishments, big and small (“even the spelling bee you won in grade school”), and keeping it handy.

“When you feel defeated, because maybe you did not get the anticipated promotion or a potential client refused to move forward with your services, pull out the list and read it,” she advises. “You can dwell on one of two more points that match the things you are going through.”

“This method works because it reminds you of your greatness,” she adds. “When times are tough, we forget all the good things in our lives, so it is essential to reverse that to feel happy.”

“Brief exposure to cold can activate the sympathetic nervous system, increase blood level of beta-endorphin, and increase metabolic rate. All of these can lead to feelings of euphoria,” states Liu.

She continues, “Cold makes our body react strongly: It releases energy-boosting hormones that wake us up and make us feel alive. Afterward, as we warm up, we often feel relaxed and refreshed.”

Saying out loud or writing down positive affirmations takes just a few seconds but can make a big impact on your mood.

“Our minds believe what we tell them to believe,” Mallory Grimste, LCSW, a mental health therapist specializing in working with teenagers, previously explained to Best Life. “Affirmations are a great way to adjust our thoughts to a more positive or beneficial way of thinking. It’s important to keep in mind we can’t always control our automatic thinking responses, but we can practice repeating, or affirming, other more helpful ways of thinking.”

Sometimes, if you’re feeling down, you just need to take a break from things.

“It’s okay to take a break—we all need breaks!” notes musician, therapist, and life coach Daniel Rinaldi. “Often times, our bad moods come from being overstimulated and exhausted.”

“Give yourself permission to turn off your electronics, grab a book, and cuddle up in bed,” he continues. “Take a bath, take a nap, just let yourself lie in bed and daydream. Remember, bad moods don’t last forever!”

The post 30 Simple Tricks to Get Instantly Happy appeared first on Best Life.