Mid-week Mood Boosters

Cleanse your body, soothe your soul and boost your mood with these 3 FREEBIES--water, music and sunshine!

Water

Staff from Mayo Clinic tell us the health benefits of water and answer the infamous question: How much water do you need? Click here for the full article.

How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water
Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

Music

Sheryl M. Ness, R.N. wrote the article, "Turn on the music and soothe your soul," and outlines the benefits of listening to music. Her article was published on Mayo Clinic's website. Click here for the full article. 

Music has the ability to change moods, soothe nerves and energize your life. Much research has been done on the physical and emotional effects of music. Some of the benefits that have been noted in research include:

• Improves communication
• Enhances memory
• Reduces pain sensation
• Counteracts depression
• Promotes activity (i.e. dancing, exercise)
• Encourages feelings of relaxation
• Calms and sedates (promotes sleep)

Explore ways to incorporate music into your life. For energizing ideas, think of ways to use music to promote movement. I have a friend who takes a break every day with music. She turns on the music and just dances for an hour! Dance to the music as much or as little as you can; just let your body move to the rhythm of the music.

For relaxation ideas, find your favorite songs and take time to meditate. Let the music transport you to another place and time. Allow your mind to drift away to positive thoughts and memories. Close your eyes and take in the music around you; it will make you smile inside and out!

Sunshine

According to the article, "Benefits of Sunlight: A Bright Spot for Human Health" written by researcher, M. Nathaniel Mead, MSc and published by the National Center for Biotechnology Information, U.S. National Library of Medicine Click here for the full article.

The melatonin precursor, serotonin, is also affected by exposure to daylight. Normally produced during the day, serotonin is only converted to melatonin in darkness. Whereas high melatonin levels correspond to long nights and short days, high serotonin levels in the presence of melatonin reflect short nights and long days (i.e., longer UVR exposure). Moderately high serotonin levels result in more positive moods and a calm yet focused mental outlook. Indeed, SAD has been linked with low serotonin levels during the day as well as with a phase delay in nighttime melatonin production. It was recently found that mammalian skin can produce serotonin and transform it into melatonin, and that many types of skin cells express receptors for both serotonin and melatonin.

With our modern-day penchant for indoor activity and staying up well past dusk, nocturnal melatonin production is typically far from robust. “The light we get from being outside on a summer day can be a thousand times brighter than we’re ever likely to experience indoors,” says melatonin researcher Russel J. Reiter of the University of Texas Health Science Center. “For this reason, it’s important that people who work indoors get outside periodically, and moreover that we all try to sleep in total darkness. This can have a major impact on melatonin rhythms and can result in improvements in mood, energy, and sleep quality.”