The secret to increasing your energy and improving your mood

Mood plays an important role in your quality of life and energy and in turn can affect your mental and physical health and influence relationships. Perhaps you suffer from low mood and energy, or have done in the past? As a Health Coach, I support people with low mood and energy. In fact, 4 out of 5 clients I speak to state that mood and/or energy are areas they need help with.

Fortunately, energy and mood can be helped with some dietary and lifestyle choices. Let me walk you through some quick tips to get you started.

move more

Often, when our mood is low our energy levels are also low. The last thing we feel like doing is exercising or moving more! However, if you take some small steps towards increasing your movement, it will really help to lift your mood, especially if this is combined with getting outdoors.

why?

Movement triggers the release of mood-enhancing neurotransmitters including endorphins, dopamine and serotonin. These chemicals can improve our mood, reduce stress and increase feelings of wellbeing for up to 2 hours after exercise.

Exposure to natural light also boosts serotonin production and can lower cortisol production, helping us feel less stressed and more relaxed. Being surrounded by nature can clear your head, improve your mood and help release tension you are holding in your body. A quick walk on a stressful day is a great way to clear your mind and improve your creativity!

Physical activity also improves the quality of our sleep, which is closely tied to mood regulation and energy levels. If you are exercising close to bedtime, consider light to moderate activities like yoga or stretching; Daytime or early evening may be a better time to engage in more intense cardiovascular or strength training, so your body has time to cool down and relax before you go to sleep.

think food and mood!

There is strong connection between our gut health and our mental health. Our gut plays an important role in the production of neurotransmitter, serotonin (our happy hormone) – so, if we want to be happy we need to keep our gut microbes happy!

Research shows that eating a whole food diet, which includes a wide variety of fruits and vegetables, whole grains and healthy fats (found in nuts, seeds, oily fish and olive oil) are linked to a lower risk of depression. Whereas diets high in red and processed meats, high in ultra-processed foods and low in fruit and vegetables are linked with an increased risk of depression.

Not only that, but whole foods also contain more fiber, which alongside lean protein and healthy fats help to balance our blood sugar levels and avoid energy slumps throughout the day.

Some good news for chocolate lovers – dark chocolate is packed with antioxidants and polyphenols that are good for our mood and memory! Aim for chocolate with 75% or more cocoa solids to benefit

breathe

Think about your breath. If you only have a few minutes to spare, breathing techniques can be used to relax or energise you, depending on the technique.

how does this work?

Specific breathing patterns can activate different branches of our autonomic nervous system.

• A prolonged exhale stimulates the parasympathetic nervous system, reducing feelings of anxiety and helping us feel more relaxed.

• A longer inhale activates the sympathetic nervous system, providing us with a boost of energy. It also gets more oxygen into your system.

If you are feeling stressed or frustrated, try the 4-7-8 breathing technique which can help you regulate your emotions. Find somewhere comfortable to sit. If you can, close your eyes.

• Breathe in through your nose to the count of four

• Hold the breath to the count of seven

• Exhale through your mouth to the count of eight

• Repeat until you feel yourself calming down

If you need to wake up and energise yourself:

• Take a long, deep breath in through your nose, filling your lungs

• Blow the breath out of your mouth quickly

• Repeat a few times, until you feel your energy increasing.

take some time out

When was the last time your prioritised yourself and a little self-care? Even if it’s for 5-10 minutes, do something you love that brings you pleasure, relaxes you, re-energises you.

Taking time for yourself can alleviate stress which is critical if you want to look after your energy levels and maintain a positive mood. Regular ‘me-time’ can:

• Reduce anxiety

• Lower stress hormone levels

• Recharge your emotional battery

• Improve emotional regulation

• Improve self-confidence

• Improve focus and productivity

• Reduce emotional eating

• Improve sleep quality

• Prevent burnout

With all those benefits, that 5 minute cuppa in the garden (or maybe somewhere warm) is sounding pretty good right now!

sleep

I can see eyes roll as sleep hygiene is mentioned…but let’s be honest, when we sleep badly it has a massive impact on our energy levels, our mood, and longer term on our health. In fact, a poor night’s sleep leads to hormone imbalances in the hunger-regulating hormones such as ghrelin and leptin, that increase our desire for energy-dense foods and drinks, that will give us a quick energy boost (think coffee and a donut); however, as this energy is used up quickly, it drives us to eat more to keep our energy levels high, which is why research shows we are more likely to overeat when we are tired.

Research shows that there are real benefits to:

• Prioritising 7-9 hours of sleep a night

• Not eating too close to bedtime (our gut microbes like a 12 hour break between our last meal and breakfast)

• Going to bed at the same time each night

• Getting up at the same time, even on the weekends

• Creating a cool, calm bedroom environment without screens and other distractions

It's not a case of all or nothing! What is one thing you can do to improve your sleep hygiene this week?

consider how much you drink

Many of us love a glass or two of something boozy, which is fine. It’s when we drink more heavily it can start to affect our health. In relation to mood and energy levels, too much booze negatively impacts gut health, our liver function, our weight and the quality of our sleep; often these things are interconnected. For example, toxins can start to build up in our body if the liver has too much to do, this can impact hormone metabolism and lead to imbalances, which impact our sleep, weight and mood. You may notice this more during perimenopause, and experience worse symptoms after drinking (think hot flashes or night sweats).

There are so many more ways to help your mood and energy, but these are a great place to start! You can use them to help yourself, your friends and family members.

How can a health coach help?

There is no one-size-fits-all approach to this, as we are all individuals with different needs. I meet my clients where they are at in their lives, to understand what is and isn't working. Together, we agree a plan of which areas to focus on that will improve mood and energy levels, then we agree realistic goals that will work for their lives. Some common areas we explore include:

• Food choices

• Stress management and self-care

• Physical activity

• Sleep and rest

• Social life and fun

• Purpose and values

• Negative thinking patterns and limiting beliefs

• Relationships and communication

• Resilience and self-esteem.

Let's start this journey today. Book a complimentary 30-minute Clarity Call today and take your first step toward lasting change. You deserve a life where your habits work for you, not against you.

Content Disclaimer

Whilst we have made every effort to ensure the contents of this article are accurate, the recommendations given are solely intended as information and education and should not be taken as medical advice. The author disclaims all liability in connection with the use of the information presented herein. Please seek advice from your doctor before starting any new health regime and consult a nutritional therapist or doctor for advice regarding specific medical conditions.