Tag Archives: lifestyle

Spring-Clean Your Mood!

When the days grow longer and become warmer, we all feel like breaking out of our winter ruts and changing our routines.  While you are spring-cleaning your house, why not spring-clean your mood as well? We have some ideas that can help you get healthier and put the winter blues behind you.

Bring Nature Inside

Find some fresh flowers in the garden or cut some beautiful foliage to put in a vase. The flowers will bring color into the house, and you can enjoy their sweet fragrance as well. According to Deborah Serani, a psychology professor at Adelphi University and author of Living with Depression, “Studies show that having greenery in your life reduces stress, reduces depressed mood, improves attention and concentration, reduces high blood pressure, and creates an atmosphere of beauty.  Adding plants and flowers works wonders for your well-being.”

Aromatherapy has become quite popular as a way to enhance mood, and the natural aromas flowers bring can be just as effective as oils. Not only do they provide a pleasing look and scent, but having plants in the house also raises the oxygen levels as well, making the air healthier and easier to breathe.

Remove Clutter to Revitalize

Getting rid of things no longer of use to you not only improves your living space, but it is beneficial for your state of mind as well. A cluttered space can induce stress and anxiety. Mary Jo Kreitzer, RN, Ph.D, said, “Since the earliest times, humans have needed to be sensitive to their surroundings to survive, which means that we have an innate awareness of our environment and seek out environments with certain qualities.” She elaborated that humans tend to seek out places where we can feel safe and secure—without too much stimulus—and places that provide physical comfort as well.

Your psychological comfort is affected by your surroundings. It is important that you let go of things you really don’t have room for, to keep your space uncluttered and soothing. As you sort through the things you truly want and need versus things that are only cluttering up your space and your life, you hone your identity and begin to understand what is truly important to you. This can bring joy and a sense of tranquility.

Rearrange for a New View, and a New You

Simply rearranging your furniture can be a major mood enhancer.  When moving into a new home, many of us will just put our couches and tables into whatever arrangement seems obvious. There are often other arrangements we never consider which could create a much better flow of energy in a room. The positioning of furniture can have a huge impact on your mood and on your enjoyment of your living space.

Omar Elbaga suggested on TinyBuddha, “Balance is more important than symmetry. The rule of thumb is to think outside the box and don’t decorate in the most obvious way.” Try turning your couch at an angle, with chairs positioned for easy conversation. Or, if you have the couch in the center of the room, experiment with pushing it up against a wall. You can often make a room look bigger just by the way you arrange the furniture.

According to Psychology Today, by rearranging your furniture, you can elevate your mood and instill satisfaction, effectiveness, comfort, and creativity. This is another way that you can spring-clean your way to better health.

Make the Most of your Mow…

Now that Spring has sprung, we must deal with fast-growing grass and weeds in the yard. While we tend to think of yard work as a chore, it is also a great opportunity to get some good exercise. You may want to opt for a push-mower instead of a riding mower and let working in the yard count as your daily exercise.

While the physical health benefits of exercise are reason enough by themselves, we also get the added boost of mood improvement from regular exercise. Exercise increases serotonin, which helps your brain to regulate sleep, appetite, and mood; overall, exercise helps alleviate chronic depression. Exercise also reduces certain chemicals in the immune system which can worsen depression.

A recent study has linked routine physical exertion with improvements in memory in older adults. We do a lot of bending and lifting when we work out in the yard, so spring cleaning outside offers an amazing amount of unexpected benefits. Fitness guru Jillian Michaels says that gardening “can burn up to 256 calories an hour, and lawn mowing 160 calories per half-hour.”

So, when you look out your window at the overgrown grass and the dandelions, instead of thinking of mowing it as a chore, think of all the good you are doing for your body, mind, and mental health by “spring-cleaning” your mood while you mow.

Which is Right For You – a Personal Trainer or Dietitian?

If you are serious about losing weight and getting in shape, you may be wondering whether you should hire a personal trainer or a dietitian to help you achieve your goals. With the many different diets that have risen in popularity and then faded to obscurity and the ubiquitous gyms and exercise systems claiming to be the best, making the right choice for yourself takes a little time and research.

One thing is certain: you need to ask yourself if your main goal is to lose weight or to get in shape? These two things are very different, though they are often believed to be the same. A person can be very thin but not very muscular, and likewise, someone may have been working on those muscles but still have a lot of pounds he or she needs to lose. How you answer that question will help you to determine if you may benefit more from the advice of a personal trainer or a dietitian.

When it comes to weight loss, exercising helps but is not nearly as effective in the short term as making changes in your diet. Shawn M. Talbott, PhD, is a nutritional biochemist and formerly acted as director of the Nutrition Clinic at the University of Utah. He said, “As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. It’s much easier to cut calories than to burn them off exercising. For example, if you eat a fast-food steak quesadilla, which can pack 500-plus calories, you need to run more than four miles to ʻundo’ it.”

If you had a choice between jogging for thirty minutes to burn off the calories, or just eliminating two 16-ounce cans of soda, what would be the easier choice? For weight loss, seeing a dietitian for help in planning an appropriate diet that is safe and effective in helping you reach your goals is probably your best choice.

On the other hand, if you are not so much interested in losing weight as in developing your muscle mass, which will also help in long-term weight loss goals (more muscle increases metabolism), the personal trainer might be the way to go. A personal trainer can create a personalized regimen for you that will help you increase your strength, introduce you to new types of exercises, prepare you for any physical challenges you want to undertake (like running a 5K or marathon), help you stay motivated, and help you develop fitness goals that can ultimately encourage weight loss.

Whether your goal is to become more physically fit by increasing your muscle mass and overall strength, or to lose some weight, or both, the help of a personal trainer or dietitian will help you attain your goal faster with healthy practices and without injury.

Below are some professional organizations that you can contact to locate certified professionals: