Our physical surroundings, including weather, noise levels, and cleanliness, can also influence how we feel. Negative thought patterns, like self-criticism or pessimism, can lower our mood, while positive thinking can lift it. Factors like work-life balance, leisure activities, and the level of fulfilment in our work and personal life can influence our mood too.

Understanding these influences is crucial. It empowers us to manage our mood effectively, leading to improved emotional health and overall wellbeing. Recognising the different factors that influence our mood allows us to proactively make changes to improve our emotional wellbeing.

These not only keep our bodies healthy but also release chemicals in our brain, like endorphins, that make us feel good. By recognising the signs of stress and mental health conditions early, we can seek help and use coping strategies.

Small changes like decluttering our workspace or adding green plants to our living area can make a big difference. Cognitive strategies like positive self-talk, gratitude practices, or reframing negative thoughts can boost our mood by changing our mindset.

Engaging in activities that we love, setting healthy work-life boundaries, and pursuing goals that bring us joy and satisfaction can significantly improve our mood. Understanding what influences your mood sets the stage for taking proactive steps to uplift your spirits. Journaling can help you understand your emotions, reduce stress, solve problems more efficiently, and even improve your mood.

Originating from Japan, forest bathing, or Shinrin-yoku, is the practice of spending time in a forested area to enhance health, wellness, and happiness. Listen to the rustling leaves, touch the bark of a tree, take deep breaths to smell the fresh air.

Studies show that forest bathing can reduce stress, improve mood, increase relaxation, and strengthen the immune system. Consider diffusing essential oils in your home or applying them to your body for a natural mood boost. Not only does it provide a sense of purpose and achievement, but it also connects you with others, contributing to a sense of community and belonging.

Studies have shown that people who volunteer have lower levels of depression, increased life satisfaction, and improved sense of wellbeing. Plus, it can also act as a form of distraction, helping you break away from negative thought patterns. Uplifting, energetic tunes can boost your mood and motivation, while slower, tranquil music can help you relax and unwind.

Gardening offers a connection with nature, a sense of accomplishment when your plants thrive, and even a form of gentle exercise. Plus, some studies suggest that certain soil bacteria can trigger the release of serotonin, a natural mood stabilizer.

Lisa Valente is a registered dietitian and nutrition editor. She studied at the University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian.

She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University.

She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes.

You know that grumpy feeling when you haven't had quality sleep in a few days or weeks? Or if you're in an exercise rut and lacking extra energy?

Us too, it happens to everyone. But new research has revealed it may have consequences on your mental health. Lucky for us, there are a few healthy habits that are scientifically proven to boost your mood.

Here's what the research says. A study published in Frontiers in Psychology looked at the connection between mental health and lifestyle habits, and they had some interesting findings. They surveyed over 1, young adults in New Zealand and the United States about their habits surrounding sleep, physical activity and what they ate.

They also considered factors like demographics, socioeconomic status, health conditions and drug and alcohol use that may have influenced the results.

What they found was that sleep quality was the strongest predictor of mental health. This was closely followed by sleep quantity, physical activity and consumption of fruits and vegetables. Basically, in short, getting more sleep, moving your body and eating produce was associated with better mental health and improved mood.

This may not be the most encouraging news if you're struggling to sleep, find time to move your body and get your veggies in. However, there are simple ways to improve your mental health by focusing on these three basic habits.

Here are some of our tips on healthier sleep, movement and eating. This study found that people with less than eight hours and more than 12 hours of sleep had greater likelihood of depressive symptoms and lower sense of well-being.

In short, this means that sleeping more isn't necessarily better if it isn't quality sleep. So how can you improve the quality and quantity of your sleep? It all starts with building a healthy nighttime routine.

Here are a few simple tips:. A healthy bedtime routine could include journaling or light planning for the upcoming day. You may find that light stretching before bed also helps you relax.

Lastly, be sure to keep up with your pre-bed hygiene, like brushing your teeth and washing your hands and face.

When you exercise, it releases endorphins in your body, which can lead to short- and long-term feelings of well-being. It may seem obvious that this would contribute to better mental health and happiness, but just how much did it take for researchers to notice impacts on mental health?

For this study, they asked participants how many days they are physically active for 30 minutes or more. The average response was three days per week. Though a lack of physical activity did not have as profound of effects on depressive symptoms and well-being, increased levels of physical activity significantly improved depression and overall wellness.

If you are looking for a way to boost your mood, move your body. Here are a few ways to get started:.

For an optimal browsing experience, we recommend installing Google Chrome or Firefox. Researchers in Australia studied the link between diet and mental health and found lower rates of depression, anxiety and bipolar disorder among those who consumed a traditional diet of meat and vegetables than among people who followed a modern Western diet heavy with processed and fast foods or even a health-food diet of tofu and salads.

In addition to cutting back on processed foods and junk food, certain foods provide mental health benefits including:. Regular Exercise Physical activity is increasingly recognized as an effective tool to treat depression and anxiety, according to a recent study by the University of Toronto.

Moderate exercise can prevent episodes of depression in the long term and also keep anxiety and depression from reoccurring.

Thirty minutes or more of exercise a day for three to five days a week can significantly improve depression and anxiety symptoms. But psychologists studying how exercise relieves depression and anxiety suggest that exercising for as little as 10 minutes can deliver several hours of relief. Benefits of regular exercise include:.

Research is beginning to show a connection between healthy gut bacteria and lower rates of depression 16 , 18 , Still, more research is needed to understand how probiotics may regulate mood Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.

Furthermore, one large banana grams provides 16 grams of sugar and 3. When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control.

Blood sugar levels that are too low may lead to irritability and mood swings Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of prebiotics , a type of fiber that helps feed healthy bacteria in your gut.

A robust gut microbiome is associated with lower rates of mood disorders Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable. Oats are a whole grain that can keep you in good spirits all morning.

You can enjoy them in many forms, such as overnight oats , oatmeal, muesli, and granola. Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable. In one study, those who ate 1.

This was attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability 22 , Iron deficiency anemia, one of the most common nutrient deficiencies , is associated with low iron intake. Its symptoms include fatigue, sluggishness, and mood disorders 26 , Some research suggests that people experience improvements in these symptoms after eating iron-rich foods or supplementing with iron, but more research is needed Oats provide fiber that can stabilize your blood sugar levels and boost your mood.

Curiously, eating more fruits and vegetables is linked to lower rates of depression 29 , Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin.

Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources Moreover, nuts and seeds are a large component of both the MIND and Mediterranean diets, which may support a healthy brain.

Each of these diets promotes fresh, whole foods and limits your intake of processed items 35 , 36 , 37 , Finally, certain nuts and seeds , such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium.

Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression — although more research is needed Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.

The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine How well do you score on brain health?

Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. November 20, By Stephanie Watson , Former Executive Editor, Harvard Women's Health Watch Serotonin can stave off depression and provide a feeling a euphoria.

Where is serotonin produced? An area in the center of the brainstem produces serotonin, which then acts on many different parts of the brain to affect a variety of functions and behaviors, including: memory fear the stress response digestion addiction sexuality sleep breathing body temperature How to increase serotonin Low levels of serotonin are linked to depression.

About the Author. Prior to that, she worked as a writer and editor for several leading consumer health publications, including WebMD, … See Full Bio. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

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