HOW DIET AND LIFESTYLE CAN SUPPORT YOUR MOOD AND MENTAL WELLBEING

Nov 17

With autumn in full swing, the sunlight retreating and winter not far behind, many folks can
struggle with low energy, seasonal depression and anxiety. While medications have their place
and can provide necessary support at times, it’s important not to dismiss the powerful role
nutrition and lifestyle choices can play in regulating your mood and optimizing your well being.

The following recommendations are helpful for recovering from mild anxiety and/or depression.
Use these diet and lifestyle approaches to improve your mood naturally.

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 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

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

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
• Take your exercise outdoors whenever possible.

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

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
• Work with your practitioner to treat any existing gut infections

7. MANAGE YOUR STRESS
• Use daily stress management techniques such as meditation, yoga, or mindfulness to
re-train your brain to respond differently to stress
• Connect to your breath and utilize deep breathing techniques to regulate your nervous
system and deactivate your “fight or flight” response

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, social interaction, and physical
touch
• Try volunteering or joining a spiritual community to increase your sense of
purpose
• Determine what activities you’re passionate about and build community around those
activities by seeking out groups and clubs dedicated to them.

9. TAKE TIME TO PLAY
• Unstructured “play” time can help reduce anxiety and depression
• Options for play include music, games, sports, dance, art, etc.
• Think activities that aren’t outcome dependent
• Spend unstructured time in nature which is shown to improve sleep, boost mood and reduce
feelings of anxiety, depression and loneliness.

10. PHYSICAL TOUCH
• Physical contact such as hugging, holding hands, stroking and massage releases the
hormone oxytocin which helps inspire positive thinking, an optimistic outlook and generates
feelings of compassion during an interaction.
• Physical touch increases levels of dopamine and serotonin, two neurotransmitters that help
regulate your mood and relieve stress and anxiety.
• The benefits go both ways. Giving a friend or loved one a massage will boost your own
oxytocin, serotonin and dopamine levels too.
• Supportive self touch such as placing your hands on your heart or abdomen, giving yourself
a hug and stroking your shoulders or cradling your face in your hands can be surprisingly
comforting.

If you would like support with incorporating any of these recommendations into your life in a
personalized and sustainable way, book a discovery call with Laura to explore how health
coaching can take your wellness journey to the next level.

Kendall Hagensen