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Five lifestyle changes that will improve your mood and mental health

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When someone is diagnosed with a mental disorder reminiscent of depression or anxiety, first-line treatment often involves psychological therapy and medication. We don’t all the time talk in regards to the variable lifestyle aspects that affect our mental health.

Even those that don’t suffer from mental health problems can still look for tactics to further improve their mood, reduce stress and manage their each day mental health.

It can provide you with the strength to make positive changes in your life. While time and financial constraints may impact some people’s ability to make such changes, all of us have the power to make small, significant changes.



Here are five lifestyle changes you’ll be able to start with:

1. Improve your weight loss program and start exercising

Whole grains, reminiscent of green leafy vegetables, legumes, whole grains, lean red meats and seafood, provide the nutrients your body needs to operate properly. necessary for optimal brain functioning. These products contain magnesium, folic acid, zinc and essential fatty acids.

Foods wealthy in polyphenols, reminiscent of berries, tea, dark chocolate, wine and some herbs, also play a crucial role in brain functioning.



When it involves exercise, many forms of fitness activities are potentially helpful – from swimming, jogging, lifting weights or playing sports. Even just getting around by taking a brisk walk or doing a little lively home tasks is a positive step.

Activities can potentially occur that also include social interactions and contact with nature further increase mental well-being.

General exercise guidelines We recommend no less than half-hour of moderate activity most days of the week (totaling about 150 minutes per week). But even short periods of activity can provide immediate mood improvement.

2. Limit your vices

Dealing with drinking or substance abuse problems is an obvious health advice. People with alcohol and drug problems are more likely than average to develop mental illness, and indeed they do significantly worse health outcomes.

Some studies have shown that low alcohol consumption (especially wine) can have a helpful effect on the prevention of depression. Other recent data, nonetheless, have shown that low alcohol consumption doesn’t have a helpful effect on brain function.

Quitting smoking can be a crucial step because people hooked on nicotine are always reliant on a withdrawal craving cycle that profoundly affects their mood. It may take a while to deal with the initial symptoms of nicotine withdrawal, but your brain chemistry will adjust over time.

Quitting smoking is is related to higher well-being and reduced anxiety.

3. Prioritize rest and sleep

Sleep hygiene techniques aim to improve sleep quality and help treat insomnia. These include adjusting your caffeine intake, limiting your time in bed (regulating sleep time and limiting sleep time), and ensuring you stand up at the same time within the morning.



Some individuals are genetically wired to be more of a morning or evening person, so ideally we must always have some flexibility on this regard (especially with our work schedule).

It’s also necessary to not force yourself to sleep – in the event you cannot go to sleep inside about 20 minutes, it could be best to stand up and give attention to an activity (with minimal light and stimulation) until you’re feeling drained.

Another foundation for higher sleep is reduce exposure to light – especially blue light from laptops and smartphones – before bed. This will increase the secretion of melatonin, which makes it easier to go to sleep.

Allowing enough time for leisure and recreational activities is necessary for stress regulation. Hobbies may also improve mental health, especially in the event that they involve physical activity.

4. Get a dose of nature

When the sun is shining, a lot of us appear to feel happier. Adequate sun exposure levels of the mood-maintaining chemical help serotonin. It also increases vitamin D levels, as well has an impact on mental healthand helps regulate our sleep-wake cycle in a timely manner.

The advantages of sun exposure have to be balanced against the chance of skin cancer, so sun exposure recommendations based on time of day/12 months and skin color ought to be considered.

You may additionally consider limiting your exposure to environmental toxinschemicals and pollutants, including “noise” pollution and cut off use of cell phone, computer and TV in the event that they are excessive.

The antidote to this will likely be simply spending time in nature. Research shows time spent within the desert can improve your self-esteem and mood. In some parts of Asia, spending time within the forest (called forest bathing) is allowed considered a prescription for mental health.



A natural extension of the time spent amongst vegetation is the positive influence that animals have on us. Research suggests Having a pet has many positive effects, and animal therapy (with horses, cats, dogs and even dolphins) may also improve your well-being.

5. Reach out if you need assistance

Positive lifestyle changes don’t replace medication or psychological therapy, but fairly are something people can undertake on their very own as an adjunct to treatment.

While many lifestyle changes may be positive, some changes (reminiscent of avoiding unhealthy foods, alcohol, or quitting smoking) may be difficult if used as a psychological crutch. They may should be handled gently and seek skilled support.

Rigorous advice promoting abstinence or a demanding weight loss program or exercise program may cause additional distress and potentially make you’re feeling guilty in the event you cannot meet these expectations. So be calm to yourself.

That said, take a moment to contemplate how you’re feeling mentally after a nutritious, well-balanced meal, an excellent night’s sleep (without alcohol), or a walk in nature with a friend. `

This article was originally published on : theconversation.com
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After second defeat for Model of the Year, Anok Yai tells British Fashion Council: ‘I don’t want it anymore’, sparking debate

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Anok Yai, Anok Yai Model of the Year, Anok Yai, Fashion Awards 2024, Model of the Year 2024, British Fashion Awards 2024, Anok Yai British Fashion Awards, Alex Consani, Anok Yai supermodel, Black models, theGrio.com

When Anok Yai was photographed in “The Yard” at Howard University’s 2017 homecoming ceremony, a fashion star was born. After agents began clamoring to find the identity of the then 19-year-old beauty and competing to sign her, Yai became a global sensation; inside the first six months of her profession, she became the first Sudanese model and the second black model, after Naomi Campbell, to open a Prada fashion show. In the seven years since then, covers and accolades have flown steadily, including her first American Vogue cover in 2020, which led to Yai being hailed as one of this generation’s “best.”New supers” — as in supermodels — via Models.com, who awarded her the title of “Model of the Year – Woman” in 2023.

Although Yai has enjoyed success on runways around the world, one accolade has eluded her, and now she says she now not wants it. On Monday as host of the British Fashion Council Fashion Awards 2024Yai was nominated again for the council’s Model of the Year award, her second nomination in as a few years. This is the second time Yai has been omitted from this honor, which recognizes “the global influence of a model who has dominated the industry over the past 12 months,” the organization explains. “With influence that extends beyond the runway, the Model of the Year has made an outstanding contribution to the industry, earning numerous editorial and advertising campaigns throughout the year.”

After losing in 2023 to Paloma Elsesser, the first full-size model to win the award, this 12 months the honor once more passed to Alex Consani, the first transgender winner in the award’s history. Heartily congratulating my friend and colleague from the industry on her groundbreaking achievement partially decided by audience votesYai didn’t hassle hiding her disappointment.

“Alex, I love you and I’m so proud of you,” she wrote X, early Tuesday morningadding: “British Fashion Council, thank you, but I don’t want it anymore.”

How Some she accused Yai of having sour grapes over her subsequent losses, others, etc Teen Vogue editor Aiyana Ishmael, they argue that the model’s disillusionment and self-defense should simply be considered a mirrored image of her humanity.

Billboard named Beyoncé the biggest pop star of the 21st century

“When we ask ourselves why we want Yai to accept her loss calmly, we must also ask ourselves if this is a response to society’s expectations for Black women,” Ishmael wrote, quoting writer and executive coach Janice Sutherland comment on stereotypes that deal with the “perceived strength and resilience” of Black women. “While these characteristics are undoubtedly empowering, they should not be used as a reason to deny Black women space to express vulnerability, pursue changing aspirations, or seek the support they need without judgment,” notes Sutherland.

“I remember in 2019 when a photographer called me a cockroach,” she said already deleted thread on X. Feeling unable to react while others on set treated the insult as a joke, Yai recalled feeling as if “I can not react the way I want because ultimately I’m young, I’m alone, I’m black… whatever I do , will impact me, my family and other black models.”

With this in mind, Yai’s disappointment at not being recognized for her achievements can simply be taken literally, relatively than interpreted as an try and undermine the achievements of Consani, the winner of Model of the Year. Yai said the same thing second postwriting: “If you saw the effort Alex put in; You’ll understand how proud I’m of her. But Alex may be proud and I may be exhausted at the same time. “It doesn’t diminish how much we love each other.”

Kerry Washington is celebrating a

As a member of a marginalized community, Consani undoubtedly empathizes. Actually, she she used her acceptance speech on Monday night to thank “black trans women who have truly fought for the space I am in today” and to thank “Dominique Jackson, Connie Fleming, Aaron Rose Phillips and many others” for enabling her own rise in the industry.

“Now, more than ever, there needs to be an important conversation about how to truly support and uplift each other in this industry, especially those who have been treated as nonessential,” Consani continued. “Because change is more than possible, it is necessary.”

Change is slowly but surely happening, as evidenced by the strong black representation amongst this 12 months’s Fashion Award winners. Winning designers included Grace Wales Bonner (British menswear designer) and Priya Ahluwalia (New establishment menswear), while special awards went to A$AP Rocky (BFC cultural innovator) and Issa Rae (Pandora change leader). Photographer Tyler Mitchell also received recognition, winning the Isabella Blow Award for fashion creator.

As for Yai, she may now not seek approval from the British Fashion Council, but she need look no further than The Yard to search out it. The supermodel returned to the spot where she was found during Howard’s 2024 “Yardfest” Homecoming celebration, much to the delight of students in attendance.

“I’m a black trans woman and there’s not a lot of representation,” McKenzie Cooper-Moore, a junior marketing major and emerging model, told Howard’s newspaper: Hill. “She is one of the top models today, she is a black woman and she or he is uncompromisingly black. That’s really cool. I actually admire her.


This article was originally published on : thegrio.com
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Prince Harry downplays divorce rumors as he discusses the public’s fascination with his marriage to Meghan Markle

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Surprise – Meghan Markle and Prince Harry usually are not attached at the hip. Recently, the Duke and Duchess of Sussex have made separate public appearances.

This week, Markle made a rare solo appearance at the Paley Honors fall gala in Los Angeles to support the godfather of the couple’s daughter, Princess Lilibet, Tyler Perry, who was honored that evening. Meanwhile, on the East Coast, Prince Harry appeared at the New York Times’ DealBook Summit 2024, where he spoke about his fascination with the society surrounding his relationship.

During the conversation, moderator Andrew Ross Sorkin asked Prince Harry how he deals with the constant attention on every thing he and his wife do, noting that articles about the couple’s separate appearances on each coasts have been circulating throughout the Internet.

“Is this normal for you? When the article comes out – she’s in California, you’re in New York – they say, “Well, what’s going on with these two, right?” In a way, is it good that he is so interested in you?” – Sorkin asked.

“No, this is certainly not a great thing. Apparently we now have bought or moved home 10 (or) 12 times. Apparently we have been divorced perhaps 10 (or) 12 times. So it’s just an issue of, “What?” – Prince Harry replied, laughing.

As the youngest child of Princess Diana and King Charles, the Duke of Sussex is not any stranger to life in the highlight. Having seen how the excessive media attention directly affected his mother and even played a task in her death in 1997, Prince Harry noticed how life in the public eye modified his relationship with the press.

“I have been experiencing something of life since I was a child. I have seen stories written about me that were not entirely based on reality. I saw stories about my family members, friends, strangers and all sorts of people,” he explained. “And I think when you grow up in that environment, you start to question the validity of the information, but also what other people think about it and how dangerous it can be over time.”

Ultimately, Prince Harry said he ignores false narratives online because he expects the media and social media trolls to twist and twist his words at any time.

I feel sorry for the trolls the most,” he continued. “Their hopes just get built and built they usually say, ‘Yes, yes, yes, yes, yes,’ after which it doesn’t occur. That’s why I feel sorry for them. Really.

“The Duke and Duchess have now developed as individuals – not just as a couple,” a royal source explained. according to People magazine. “The Duke seems focused on his patronage work and the Duchess seems focused on her entrepreneurship.”

Meghan Markle and Prince Harry help Tyler Perry celebrate his birthday

This article was originally published on : thegrio.com
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Nia Long and Larenz Tate Have the ‘Love Jones’ Reunion We’ve Been Waiting For, But There’s an Elephant in the Room

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Nia Long, Larenz Tate, Larenz Tate Nia Long, Love Jones, Walmart x Love Jones, Walmart Love Jones, Larenz Tate Nia Long commercial, Larenz Tate Nia Long Walmart, Larenz Tate Nia Long Walmart commercial, Walmart DEI, theGrio.com

Those of us who’ve been waiting to seek out out whether Nina Mosley and Darius Lovehall, the black and sexy leads of the 1997 cult romantic comedy “Love Jones,” ended up together will finally get our wish this holiday season. Leading actors Nia Long and Larenz Tate – still black and still hot, we’d add – teamed up for Walmart’s “Love Jones”-themed holiday ad, featuring variations Dionne Farris’ now iconic song “Hopeless” as the opening soundtrack.

In the Walmart Holiday x Love Jones spot titled “Give a Gift That Shows You Get It,” the gift-giving begins early when Nina (Nia) finds a Walmart box on the steps of her house and unwraps it to seek out a record player. Confirming that the gift is indeed from him, Darius (Larenz) repeats certainly one of his lines from the hit movie in which he asks, “Do you mind if I play something for you?”

Whether the poet Darius (Larenz) remains to be attempting to be “the blue in (Nina’s) left thigh… trying to become the funk in (her) right” stays unknown, but nostalgia hits when the two start dancing to the Isley Brothers classic: ” Stay in the groove with you, part 1.” To ensure this moment doesn’t go undocumented, a young woman, presumably the daughter of the fictional couple, appears at the door to capture the moment on camera, clearly taking a cue from her photographer mother, Nina. It’s an uplifting return to a black cinema classic that a lot of us would love to revisit in the era of sequels.

That said, the elephant in the otherwise romantic room is Walmart. The big-box retailer dampened a number of holiday spirit this yr with its post-election announcement that it was “phasing out” most of its DEI initiatives, which is essentially being interpreted as a preview of comparable industry policies to return under the incoming Trump administration. Among the now abandoned initiatives are a $100 million racial equity center launched in 2020 in response to the police killing of George Floyd, in addition to prioritizing 51% of BIPOC, LGBTQ, veterans and women products. – reported the Houston Herald..

“It’s after the DEI programs end that the marketing department will definitely (know) how to change the narrative,” commented one YouTube viewer. “This ad won’t let me forget that Walmart discontinued all DEI efforts,” one other commenter said.

Walmart clearly still sees value in attracting black consumers, as evidenced by the Gen X-friendly spot starring Tate and Long (notably, the spot was produced likely months before the election and subsequent DEI rollback). The company was sensible to think about our annual purchasing power it’s estimated to eclipse $1 trillion by 2030, in response to McKinsey & Co.

“Serving Black consumers can help brands better serve customers, especially as the country’s increasingly diverse demographics continue to grow,” said Shelley Stewart III, McKinsey senior partner and global leader for repute and engagement.

To that end, while many viewers welcome the return of Darius and Nina (some have even called for an official, if long overdue, sequel), the dichotomy between promotion and Walmart practice has not gone unnoticed.

“Walmart needs to rethink its DEI policies,” a YouTube commentator said. “We play it in our faces, using characters and actors we love!”

Kerry Washington is celebrating a

This article was originally published on : thegrio.com
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