10 Ways to Boost Your Mood Naturally

The following recommendations are to you help recover from mild anxiety and depression. Use these diet and lifestyle approaches to improve your mood naturally.

Boost Your Mood Naturally with a diet from GoalsRx

1. Eat a nourishing diet

• Ensure adequate intake of calories, protein, carbs, fat, vitamins, and minerals
• Prioritize whole foods at each meal, including meats, vegetables, fruits, nuts, seeds, etc.
• Don’t avoid a single macronutrient like carbohydrates or fat

2. Avoid inflammatory “junk” foods

• Sugar, omega-6 fats, refined grains, chemicals, and preservatives are common in packaged and prepared foods
• Minimize—or altogether 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

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 to 1 hour of daily physical activity
Overtraining can cause mental disturbances—deload high-intensity training every four to six weeks

5. Assess your light exposure

• Not enough natural light during the day and too much artificial light can have a significant 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

6. Support your gut

• Consume probiotic-rich fermented foods like yogurt, kefir, sauerkraut, kimchi, etc, for increased beneficial gut flora
• Eat a wide variety of prebiotic, fiber-rich foods like fruits, vegetables, and starchy tubers to feed your beneficial flora

7. Manage your stress

• Use daily stress management techniques such as meditation, yoga, or mindfulness to retrain your brain to respond differently to stress
• Try deep belly breathing to deactivate your “fight or flight” response

8. Prioritize your social life

• Dedicate time to spend with friends and family
• Try volunteering or joining a faith-based community to increase your sense of purpose

9. Take time to play

• Unstructured “play” time can help reduce anxiety and depression
• Block this time into your schedule and treat it as a priority appointment

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

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DISCLAIMER. This website is an educational service that provides general health and weight loss information only. It’s not intended to diagnose, treat or cure any health-related condition. Please always consult a physician regarding your health before starting any health or diet program. Results vary from patient to patient. The Food and Drug Administration has not evaluated these statements. These products are not intended to diagnose, treat, cure, or prevent any disease.