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Lifestyle Tips

Breaking down the latest research on Anti-Inflammatory Nutrition
Written By: Dr. Barry Sears, Ph. D | Creator of the Zone Diet

Written by Mary Perry, MS, RD, LDN
on November 09, 2021

Whether you’re traveling to different time zones, catching up from daylight savings, or trying to adjust to the shorter daylight, changes to our sleep and wake cycle can impact the hormones that affect mood, hunger and sleep. While it can take a few days to adjust  there are things you can do to help minimize some of the grogginess and moodiness that can come from these changes.

Soak Up The Sun: It is well known that sunlight impacts our mood. With the days getting shorter maximize the sunlight you do get whether it’s first thing in the morning, lunchtime walks, or changing up when you do your errands to be outside. 

Keep Your Routine:  It's easy to let routines slip especially during this time of year, but consistency especially when it comes to sleep and exercise can help minimize stress and reduce anxiety.

Exercise:  Exercise increases serotonin which helps regulate mood, sleep and appetite along with endorphins which are mood lifters too.

Limit Stress:  Stress can fuel symptoms of anxiety, sadness, frustration and depression while wreaking havoc on our health by producing the hormone cortisol. Carve out a small amount of time in your day for things that bring you stress relief.  This could be yoga, meditation, engaging with family and friends, playing with a pet or taking a screen break for fresh air.

Say No To Candy: Those fun size leftovers from Halloween might feel rewarding and harmless in the moment but can lead to blood sugar fluctuations giving us an initial high followed by moodiness and fatigue. Grab something with a healthy mix of protein, good carbs and fat to keep you full, stabilize blood sugar levels, and improve your mood.

Watch The Stimulants: Increased caffeine and alcohol can not only impact your mood and sleep but hydration status too. Even a slight decline in our hydration status can make us moody and unable to concentrate along with bringing on headaches and fatigue.

Get Your Omegas: It's not always easy to change your diet, but we all have a minute in our day to take our supplements. Omega-3s are known for their mood lifting benefits and for boosting immunity through their anti-inflammatory properties.


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