Have you ever considered how your lifestyle an environment plays into the way that you feel emotionally?
Here are 10 diet and lifestyle approaches to improve your mood naturally.⠀
#1 Eat your Macros
- Ensure adequate intake of calories, protein, carbs, fat, vitamins, and minerals⠀
- Prioritize whole foods at each meal, including meats, vegetables, fruits, nuts and seeds, etc. Use caution if avoiding a single macronutrient like carbohydrates or fat⠀
- Work with your practitioner to identify any gaps in your current diet⠀
There is so much dogma in the nutrition world that vilify certain macros – particularly carbs. Taking a balanced approached can do wonders for your health.
#2. Avoid inflammatory and/or “junk” foods⠀
- Sugar, omega-6 fats, refined grains, chemicals, and preservatives are common in packaged and prepared foods⠀
- Minimize or completely avoid these ingredients and stick to whole foods with little to no additives⠀
- Cook from scratch as much as possible for more control over what you eat⠀
Bottom line is that many ingredients put into food really don’t belong in food. Always read the label to determine whether or not something should be consumed.
#3 Get enough sleep
- Poor sleep is significantly associated with depression and anxiety Make seven to nine hours of sleep nightly a top priority
#4. Exercise appropriately
Exercise is known to improve brain functioning and boost mood Aim for 30 minutes of daily physical activity
- Avoid “overtraining,” which can cause mental disturbances
- Exercise doesn’t need to mean going to the gym and “killing” yourself. I simple walk can do the trick. The key is to MOVE!
#5. Assess your light exposure
- Not enough natural light during the day and too much artificial light can have a major impact on your mood Get outside as often as possible during daylight hours
- Minimize light exposure after dark and avoid the use of backlit electronics before bed
This has been a game changer for me personally. My sleep vastly improved when I started turning down the lights in the evening and wearing glasses to help mitigate the artificial light while working in an office and staring at a computer screen all day.
#6. Support your gut
- Consume probiotic-rich fermented foods like yogurt, kefir, sauerkraut, kimchi, etc., for increased beneficial gut flora. Ive been experimenting with fermented fruits. The fermentation process cuts down on sugar, while increasing the probiotic quality of the food. Yogurt, kefir, or fermented fruits can be great additions to smoothies.
- Eat at a wide variety of prebiotic, fiber-rich foods like fruits, vegetables, and starchy tubers to feed your beneficial flora. Don’t be afraid of whole food carbs like starchy veggies! They can help to keep your gut thriving.
- Work with your practitioner to treat any existing gut infections!
An unbalanced gut can impact all systems of the body! Sometimes focusing on your overall gut health can have profound impacts in other areas of your life.
#6. Support your gut
- Consume probiotic-rich fermented foods like yogurt, kefir, sauerkraut, kimchi, etc., for increased beneficial gut flora. Ive been experimenting with fermented fruits. The fermentation process cuts down on sugar, while increasing the probiotic quality of the food. Yogurt, kefir, or fermented fruits can be great additions to smoothies.
- Eat at a wide variety of prebiotic, fiber-rich foods like fruits, vegetables, and starchy tubers to feed your beneficial flora. Don’t be afraid of whole food carbs like starchy veggies! They can help to keep your gut thriving.
- Work with your practitioner to treat any existing gut infections!
An unbalanced gut can impact all systems of the body! Sometimes focusing on your overall gut health can have profound impacts in other areas of your life.
#7. Manage your stress
Stress can wreak havoc on your wellbeing.
- Use daily stress management techniques such as meditation, yoga, or mindfulness to re-train your brain to respond differently to stress.
- Incorporating deep breathing can also help to deactivate your “fight or flight” response.
Support your brain and your nervous system whenever possible.
#8. Prioritize your social life
- Work on building social support with new friends or improve current relationships.
- Consider getting a pet that allows for companionship and social interaction.
- Try volunteering or joining a community of like-minded folks to increase your sense of purpose.
Doing everything right might not be enough if you do not have a supportive social network – and I don’t mean through social media. Face to face real connection! Social media and the level of connectivity we have digitally can make it seem like we have a strong network, but truth is it is incredibly isolating. There is a huge difference between texting and having a real conversation with real eye contact!
#9. Take time to play
- Unstructured “play” time can help reduce anxiety and depression Options for play include music, games, sports, dance, art, etc.
For me this means designing and making! Outside of being a health coach I am an artist. I work on many graphic design projects, have a jewelry line and spend as much time as I can drawing.
#10. Avoid toxins
- Pathogens like mold or bacteria, heavy metals, and chemicals in cleaning and cosmetic products expose us to toxins that disrupt our cognitive function
- Switch to natural cleaners and toxin-free cosmetics
- Check your home for mold if mold exposure is suspected
- Consider installing a high-quality air filter to reduce airborne toxins and pathogens
My go-to non-toxic multi surface cleaner is made with water and essential oils. The oils have the power to clean while also leaving the surfaces in my home clear of harsh chemicals. Try making your own! You can mix of the scents to your preference but I generally always include terrace tree or lemon for their anti microbial properties. Be sure to use a glass bottle!
