by Sofia Moreau

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In the wake of the global pandemic, feelings of anxiety and stress have skyrocketed among adults, with women and youths being disproportionately affected. With the possibility of extended lockdowns looming this winter, mental health experts warn that our collective mood could plummet even further.

While it’s normal to face periods of low mood, if these feelings persist over time, it’s important to reach out to a healthcare professional. That being said, there are also manageable changes that we can make in our everyday lives, right now, that can take the edge off those feelings of despondency. Here’s a look at five straightforward lifestyle alterations that are scientifically proven to give your mood a much-needed boost.

1. Embrace Laughter Yoga

Laughter yoga combines deep breathing exercises with playful giggles and guffaws. Research has shown that not only does it help manage stress levels, but it can also strengthen bonds with yourself and others, thereby increasing your overall sense of happiness.

2. Perform Acts of Kindness

Acts of kindness have a unique way of diverting our attention from our worries while simultaneously enhancing our mood. These actions do not have to be grand, even a simple smile or a “thank you” can make a huge difference. Try planting seeds in pots as small gifts for friends and neighbors, or explore other small acts of kindness that you can incorporate into your daily life.

3. Stay Socially Connected

As humans, we thrive on our sense of belonging. Even though physical meetups might not be recommended, keep up communications through post, phone, or online interactions. These connections can stimulate the release of oxytocin, the love hormone, and dopamine, both of which can increase self-esteem and optimism.

4. Nurture Your Gut Health

About 90% of our mood-enhancing neurotransmitter, serotonin, comes from our gut. Therefore, to stay in high spirits, it’s essential to take care of your gut health. Consuming prebiotic foods like bananas, oats, onions, garlic, and leeks can help. Plus, you could experiment with fermented foods, which introduce beneficial bacteria to the gut. A simple homemade Sauerkraut can boost your gut flora with beneficial Lactobacillus bacteria. You might also consider multi-strain live bacteria supplements to support your gut health.

5. Refine Your Diet

Consuming high-sugar or carbohydrate-rich foods might give a temporary high due to increased serotonin levels, but these foods are also pro-inflammatory and can potentially lower your mood in the long run. Adding foods rich in Tryptophan, a serotonin precursor, can be beneficial. These include chicken, turkey, fish, cheese, eggs, and oats. Other mood-supporting nutrients include Omega-3 and Vitamin D, found in cold-water fish, green vegetables, grass-fed meat, flaxseeds, chia seeds, walnuts, salmon, mackerel, some mushrooms, fortified dairy foods, and cereals. Spending time in natural sunlight or by a window during the day can help enhance Vitamin D levels, improving your mood.

No one said that navigating through the current times would be easy. But armed with these five tips, you’re better equipped to face and mitigate feelings of stress, anxiety, and low mood. Remember, it’s okay to ask for professional healthcare support when you need it — you’re not alone.

Here’s to unlocking joy, one step at a time!

serotonin, gut health, laughter yoga, acts of kindness, social connections, prebiotic foods, Tryptophan, Omega-3, Vitamin D, mental wellbeing, multi-strain live bacteria supplements, improving mood