Sunlight/Sleep: Getting sunlight within an hour of waking up for as little as two minutes, then seeing some sunlight near sundown, and avoiding light between 10 p.m. and 4 a.m., helps set our circadian clock. Sunlight exposure in the morning and near sunset, while not required neurotically, optimizes sleep and wake rhythms. An established circadian foundation enhances sleep quality, optimizing nearly every bodily system including hormonal and metabolic function, while boosting mood and feelings of well-being. An extra hour of sleep not only increases the brain’s ability to perform difficult tasks, but also increases mood and reduces anxiety. So, try to go to bed at the same time every night, and a little earlier!
Nutrition: One of the most powerful and underutilized tools to combat depression and anxiety comes from what we eat. Nutrition can play a critical role in helping manage depression and anxiety. Despite only weighing 3 pounds, the brain consumes approximately 20% of our calories. Recent studies indicate that chronic inflammation can lead to depression and anxiety. Eating foods with nutrient dense, anti-inflammatory properties, and avoiding inflammatory foods and drinks, can drastically alter the risk of mental illness. A Mediterranean Diet is a great place to start. Utilizing supplements to enhance nutrient uptake can also help, but please use REAL food as your primary nutrient source.
Fitness: Studies show that walking for only ten minutes increases mood, since movement triggers the release of the neurochemicals, dopamine, serotonin, and noradrenaline. BDNF also heads to the prefrontal cortex and hippocampus which stimulates neuron growth (through your 80’s) and allows you to build a bigger prefrontal cortex and a large, fluffy hippocampus. This increases cognitive ability, reduces the onset of dementia and Alzheimer’s AND decreases anxiety, depression and hostility scores. Furthermore, the more you exercise, the more your body will want to exercise. The effects are also additive; the more you exercise, the bigger your brain gets, enhancing every aforementioned effect. So, get out there and move as much as you can, preferably daily, and earlier in the day so that you have a better day! It will enhance cognitive performance, reduce the onset of dementia and Alzheimer’s, increase mood, and reduce anxiety and hostility.
Mindfulness: A recent study by one our favorite scientists, Wendy Suzuki, demonstrated that only TWELVE minutes of Body Scan Meditation increases our ability to cope with unexpected stress, while improving mood and cognitive performance. She suspects that meditation triggers underutilized neuro pathways. Instead of worrying about future events and walking into fearful, future thinking, we embrace the present, which may counteract all the distractions emanating from our phone. YouTube is a fantastic resource for countless, free mediation practices.
Cold and Heat Therapy: Cold stimulus via a cold shower or an ice bath stimulates an adrenaline release from the adrenals and epinephrine and norepinephrine release from locus coeruleus which kicks in a long arc of over 2.5x circulating dopamine, thereby increasing mood. Heat exposure via a hot bath or sauna activates heat shock proteins which help fold proteins correctly and stimulates mitochondria and blood vessel growth. Among other things, heat therapies reduce inflammation, improve the cardiovascular system, activate AMPK, mTOR and Sirtuin pathways, all of which can reduce the onset of dementia and Alzheimer’s while offering a mood boost.
Some of our favorite scientists who study these concepts include Andrew Huberman, Wendy Suzuki, Drew Ramsey, Rhonda Patrick and Matt Walker. Lastly, our FAVORITE Podcast featuring Wendy Suzuki and Andrew Huberman crystallizes nearly all.
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