Ways to support your mood

In our fast-paced world, it seems almost inevitable that we feel stressed, restless and tense at times. Whilst everyone responds to these life stressors differently, some common responses may include the below.¹

• Mild anxiety
• Irritability
• Restlessness
• Feelings of tension
• Low mood
• Change in sleeping patterns
• Change in eating habits

If you are looking to support a healthy mood balance and feel less stressed, keep reading for some suggestions.

How can something as simple as getting more sunlight improve your mood? Most of us spend much of our day indoors, often surrounded by artificial lights. Research suggests that there is an association between people who have more sunlight exposure and better mental health.²

Exposure to natural light also plays an important role in regulating our body’s circadian rhythm, also known as our body’s internal clock. Particularly exposure to sunlight in the morning shortly after waking helps to regulate this circadian rhythm, which has the downstream effect of improving sleep.³

Of course, be safe and intentional with sun exposure, and follow sun safety guidelines.

The ancient practice of meditation can be very beneficial for our busy modern lives. Research shows that daily meditation can improve emotional regulation, decrease negative mood states and improve attention when practiced consistently. It is thought that meditation can affect our hypothalamic-pituitary-adrenal (HPA) axis, which plays an important role in our body’s stress regulation.⁴

Exercise is not only great for our physical health, but it has benefits for our mental wellbeing too. According to research, exercise can enhance our mood and decrease stress. Regular exercise also improves the functioning of the HPA axis and can lower cortisol, which is a stress hormone released by our adrenal glands.⁵

Eating a well-balanced diet can have a positive effect on our mood and stress levels. This includes consuming regular meals and eating plenty of fruit and vegetables, protein-rich foods, and healthy fats such as oily fish, olive oil and avocado. It is also important to eat foods high in fibre, such as nuts, seeds and legumes, which are rich in prebiotics to feed your gut microbiome.⁶

Another tip is to avoid foods high in sugar and carbohydrates. Whilst they may feel good temporarily, they will often lead to feelings of low energy and lowered alertness after eating them.⁷

If you are looking for extra assistance, you may like to consider the following:

• Withania, also known as Ashwagandha, has been used in traditional Ayurvedic medicine to support stress and mild anxiety, and it may also support a refreshing sleep.^8,9
• Saffron is commonly known as a spice used in cooking. Research suggests it may also be useful to support a healthy mood balance, as well as improve sleep quality.¹⁰
• Fish oil may support healthy emotional balance.¹¹

Remember to seek out the advice of your healthcare practitioner when beginning any new diet regimen or supplements for individualised guidance.