But we don’t need to be victims of circumstances—and we certainly do have control over our choices. If keeping your moods on an even keel and staying relaxed are things you would like to pursue, you’ll be happy to know it’s much easier than you probably think.
What you eat, how often you eat, and how much you eat are all factors that can dramatically impact your mood. So, if you can keep your blood sugar stable, your mood may follow.
We also know that exercise stimulates the chemicals in our brains that lead to feelings of tranquility and well-being. The release of endorphins are responsible for things such as the "runner’s high" or the incredible surge in creativity fitness participants often report. Even a leisurely stroll can increase the oxygen flow to your brain leading to a sense of calmness, greater energy and focus.
According to common sense, feelings are what cause our behavior. When we are sad, we cry. When we are angry, we rant and rave. However, a large and growing body of research shows that feelings often follow our behavioral choices. In other words, if we force ourselves to smile, we feel happier. And if we pretend to be excited, upbeat and energized, we begin to actually feel that way. This again proves that we are more in control of our moods than just the circumstances around us.
Here are a few more natural mood lifters you can try.
- Eat often and eat light. ... three to six eating episodes (total meals plus snacks) each day.
- Limit refined carbohydrates such as soda, candy, cookies, and white flour, which are concentrated sources of sugar. These foods may give you an immediate rush of energy, but they will cause you to crash and fatigue soon after.
- Include a small amount of lean protein at every meal and snack. Protein will leave you feeling alert and productive for hours.
- Eat foods rich in omega-3 fats. These foods have been shown to lift moods and can possibly alleviate depression. Omega-3 fats are found in oily fish like salmon or sardines, canola and olive oils, as well as flaxseeds and walnuts.
- Ramp up your B-12 and folate (folic acid). Scientists believe these nutrients help the body produce a neurotransmitter called serotonin—a known mood stabilizer. Shellfish, fortified cereal, oatmeal, wheat germ, and vegetables are some of the many foods rich in these nutrients.
- Get your daily dose of exercise.
- Stick to a regular sleep schedule—even on the weekends.
- Go outside and breathe in the fresh air. Take a break from your home or office to get some air and sunshine. Even stepping out into cold weather will wake you up and refresh your mind.
- Listen to music you love.
- Indulge your senses. Sights, smells, sounds, tastes and tactile sensations can quickly change your mood. Light a scented candle that evokes memories of the holidays, bake cookies to remind you of happy times at your grandmother’s, buy your favorite flowers and revel in the smell (and sight) of them, or soak in a scented bubble bath while listening to soothing music.
- Do something that brings you joy. Whether it’s going to a movie, reading a novel or having lunch with your best friend, take a well-deserved break from work or stressful situations and do something you love. The change in mood will lead to better concentration and efficiency once you return to the task at hand.
- Play or cuddle up with your furry friend.
- Volunteer. If time is an issue for you, contribute through donations and you could evoke the same feelings of happiness.
- Fake it till you make it. Researchers have found that the simple act of smiling seems to activate happiness centers in the brain. Keep smiling and in time, your mood will match your facial expression.
- Create a list of natural mood enhancers that will work for you. Feeling angry? Write in your journal. Stressed? Try a yoga class. If you're exhausted, take a 20-minute nap. And if you’re feeling down, rent a funny movie. Remember, you have a choice and the ability to change your mood. With some trial and error, you will figure out the best strategies that work for you.
The nutrition information presented in this article has been reviewed and approved by Becky Hand, M.S., Licensed and Registered Dietitian.
