8 Habits That Can Boost Your Mood

Are you grumpy every morning when you wake up? Or just feeling very blah about life right now? There is a growing body of research that reveals your daily health habits influence mood. Try starting with one or two of them, then work your way up over weeks or months so you can practice as many as possible. If you are concerned about your mood, including depression and anxiety, please speak to a healthcare professional.

Balancing Your Carbs within a Healthful Diet

Eating carbs can help release serotonin, a feel-good hormone that the nervous system uses to send messages to your brain. Opt for sensible portions of whole grains like oatmeal or whole wheat pasta to get more fiber, or choose refined grains like white pasta like that enriched and fortified with important nutrients like B-vitamin, folic acid and iron. A sensible portion of oatmeal is 1 cup cooked, while pasta is about 1 to 1-1/2 cups cooked.

Exercising Regularly

Being a couch potato isn’t good for your body or your mood. Research suggests that exercising can help increase your feel-good hormones. A published study found that aerobic exercises, including jogging, swimming, cycling, walking, gardening and dancing may help reduce anxiety and depression. In addition, getting exercise can help be a distraction or the social interaction of exercise can also be ways to help improve mood.

Eating the Recommended Amount of Fatty Fish

Fatty fish like tuna, salmon, sardines, mackerel, and anchovies, provide omega-3 fats linked to brain and heart health. Omega-3s help the produce serotonin, the feel-good chemical that helps elevate mood and has a calming effect. A published meta-analysis found that the types of omega-3s found in fatty fish may have beneficial mood effects on people experiencing depression though more research is needed. The Food & Drug Administration recommends that most adults eat 2 to 3 servings (8-12 ounces) of fish weekly.

Getting Enough Sleep

Lack of sleep can lead to an uptick in anger, frustration, irritability or sadness, which makes for a lousy day. The Centers for Disease Control (CDC) suggests that adults ages 18 to 60 years get at least 7 hours per night of sleep, while older adults ages 61 years and older should aim for 7 to 9 hours of sleep every night. Naps do count, but do keep them to 30 minutes max to prevent disruption in overnight sleep.

Eating Fermented Foods

Fermented foods may be linked to boosting mood. A 2025 published study suggests that fermented foods may help reduce anxiety and depression by influencing gut bacteria, which can then affect brain chemistry. There is still more research but it’s just another good reason to add fermented food to a healthy eating plan. Add fermented foods including kefir, yogurt, kimchi, kombucha and some pickles to your healthy eating plan.

Getting Direct Rays of Sun

Vitamin D is needed for your brain to function properly and by your nervous system so it can carry messages between your brain and body. Research has found links between low levels of vitamin D and an increased risk of depression. Your body makes vitamin D when bare skin is exposed to the sun outside—not through a window or with sunscreen on. Get 20 to 30 minutes of direct sunshine each day, or enjoy foods with vitamin D such as egg yolks, beef liver, fish with soft bones and fortified foods like milk, some yogurts, many breakfast cereals, orange juice and some plant-based beverages.

Eating Your Beans, Peas and Lentils

These foods provide folate and iron, which help produce serotonin and dopamine, important feel-good chemicals that regulate mood. Further, beans, peas and lentils provide fiber and protein, which slow digestion, keeping you fuller for longer and preventing spikes in blood sugar. Fiber also feeds gut bacteria which impacts the guts communication with the brain and may impact mental well-being. Add 1/2 cup of cooked beans, peas and lentils regularly in your healthy eating plan.

Minimizing Alcohol Consumption

Although alcohol may initially boost your mood by increasing serotonin and dopamine, this is only temporary. The happy effects fade quickly and lead to many negative emotions such as irritability, anxiety and depression, increasing the risk for mood swings. In addition, consuming alcohol close to bedtime can lead to poor sleep. If you choose to drink alcohol, then do so in moderation with a maximum of 1 drink per day for women and a maximum of 2 drinks per day for men. Avoid drinking alcohol 3 to 4 hours before bed.