Mood Boosters: How to Lift Your Mood
Benjamin Martin - 30 July 2021
Are you feeling down? Do you feel like you need a bit of a boost to lift your mood?
Struggling with a low mood from time to time is completely normal. We can’t always be happy and cheerful, and most of the time your spirits will lift on their own.
However, there are ways to boost your mood naturally, safely and effectively.
- Mood boost with food
- Mood booster supplements
Sunlight is a great instant mood booster, as it naturally boosts serotonin, a neurotransmitter that lifts your mood.
If you live in the northern hemisphere, getting sunlight during the winter months can be somewhat of a challenge, which is why many people have found sun lamps to be useful.
Sun lamps mimic sunlight, and using them for a few hours a day whilst you’re working, watching TV or reading can improve your mood during the dark winter onths.
When the weather is good, going outside for some natural sunlight and fresh air is a great way to lift your spirits, so you should spend 30 to 60 minutes outside daily if the weather allows it.
Sleep is essential for your general wellbeing, brain health and mood.
Lack of sleep can easily make you feel irritable and moody, so it is important to ensure that you get 7-9 hours of good quality sleep per night.
Here are our top tips for a good night’s sleep:
- Switch off electronic devices an hour before you go to sleep.
- Go to bed and wake up at the same time each day, even at the weekend.
- Make sure your bedroom is dark and a nice, cool temperature.
Even light exercise like a short walk will boost your mood, as it will increase dopamine and endorphins.
If you feel like you need a little bit of a pick-me-up during the workday, you should take a break and do a few quick stretches. Even that will help to clear your head and lift your mood.
You should aim to make exercise a regular part of your schedule. Exercising outside in the fresh air will have a doubly great effect on your mood, so it’s a good idea to go for a daily walk.
According to a study published in the January 2005 American Journal of Preventive Medicine, three hours of moderate exercise per week should be enough to enhance your mood.
Mood boost with food
When you’re feeling down, it might be tempting to reach for a block of chocolate or a slice of pizza to make yourself feel better.
Unfortunately, foods that are high in sugar and saturated fats will not actually boost your mood.
Improving your diet can help you improve your mood, give you more energy and help you think more clearly.
Therefore, instead of unhealthy comfort foods, you should opt for some of the foods listed below, as they have been scientifically proven to boost your mood.
- Fatty fish like salmon - high in omega 3s, which may lower your risk of low mood and plays a role in the functioning of the brain. Deficiencies in omega 3s have been linked to mental health problems.
- Nuts and seeds - high in protein, healthy fats and fiber, as well as minerals which may support brain function.
- Bananas - good source of natural sugars, vitamin B6 and fiber, which work together to keep your blood sugar levels and mood stable.
- Oats - another excellent source of fiber that stabilises your blood sugar levels and stabilises your mood.
- Dark chocolate - high in compounds that may increase feel-good chemicals in your brain. Also high in flavonoids that increase blood flow to the brain, thus increasing brain health.
- Fermented foods like yogurt include probiotics that improve gut health, which has been linked to improved mood.
- Berries - high in antioxidants, which may help manage inflammation associated with low mood, depression and other mood disorders.
- Coffee - caffeine increases the release of dopamine and norepinephrine, mood-boosting neurotransmitters. However, coffee should be consumed in moderation, as it can also make you jittery, irritable or sleepless.
- Leafy greens - a great source of the B vitamin folate. Low levels of folate have been associated with depression, as folate deficiency can impair the metabolism of neurotransmitters associated with mood.
- Beans and lentils - another great source of B vitamins, which are essential for cell metabolism and the nervous system.
As well as eating a healthy, balanced diet, it is also important to eat regularly so that your blood sugar levels don’t fluctuate dramatically.
You should avoid foods that make your blood sugar rise quickly, like sweets and sugary drinks.
Eating smaller portions spaced out regularly throughout the day as opposed to fewer larger meals will help to regulate your blood sugar and mood.
Mood booster supplements
Alongside a healthy, balanced diet, supplements are a great way to boost your mood.
Mood boosters are needed by many people as a result of the many challenges over the past year.
Over a third of adults in Britain have said their wellbeing has been negatively impacted according to the UK’s Office of National Statistics.
Mood boosters have thus been increasing in popularity, with 16% of consumers using supplements to manage mood, according to a recent study by Datassential. Having a good mood can help you think clearer and get more done.
- St John’s Wort - a herbal supplement commonly used for anxiety, sleep disorders and mild to moderate depression. However, it can cause negative effects when taken with other supplements or medications.
- Valerian - a herbal supplement used for sleep issues and sometimes anxiety
- Lavender - often used in essential oils, candles, bath products and teas, as it can enhance relaxation.
- Omega 3s - can help with depression and improve a low mood.
- B vitamins - essential for cell metabolism, the functioning of the nervous system, brain health and the production of neurotransmitters associated with mood.
- D vitamin - known as the sunshine vitamin, it is naturally made in the body when your skin is exposed to the sun. It has been found to be helpful in treating seasonal affective disorder, depression that occurs during the dark winter months, as it can increase serotonin.
- Probiotics - known for their role in digestive health, research suggests that bacteria in the gut sends and receives signals to the brain. Up to 90% of the body’s serotonin is produced in the gut, so a healthy gut can have a positive effect on your mood. Probiotics will improve your gut health, and can thus also have a positive effect on your mood.
The most convenient way to consume supplements that are good for improving your mood is to opt for a mood booster supplement stack. Stacks are made with a range of ingredients specifically selected for their mood-boosting abilities.
When you choose a supplement that comprises several ingredients, you only have to take one or two capsules as opposed to a handful of different ones. Not only is it more convenient, it will also save you a ton of money.
We recommend trying Brainzyme
Brainzyme Focus (3-in-1) Set™ is a range of supplements that can help support your mood.
The range contains three formulas you can choose from depending on how you want to feel. They provide you with a fast, easy and healthy way to give your mood a boost.
The Brainzyme Focus (3-in-1) Set™ will allow you to conveniently make a choice based on the type of mood you want to feel in order to get the most out of your day. Some days you might want a motivated mood, some days you might want a balanced mood, with lowered stress - and some days you might want to feel calmer.
Brainzyme Focus Pro will help you feel motivated as well as providing you with a strong focus boost, with memory and energy benefits.
Brainzyme Focus Elite will help you feel more positive, relieving stress, with memory, energy and brain health benefits.
Brainzyme Focus Original will help you feel calm, focused and energised.
About the author
Benjamin Martin is a nootropic and brain supplement enthusiast who has tried every type of performance-boosting supplement under the sun. At Brainzyme, he uses his expertise to produce educational content for the Nootropics UK and Brain Supplements UK blogs.
Based in Edinburgh, Benjamin loves spending his free time in nature whenever he gets the chance.