If feeling blue describes you, here is some advice and tips which may help brighten your mood.

What Are Some Ways I Can Improve My Mood?

Exercise: We know exercise is good for our health and exercising regularly can also help support our emotional health and well-being. The physiological benefits of exercise are well-established in the scientific literature, and research also supports the psychological benefit of exercise.1 One study showed a single bout of moderate-intense aerobic exercise can improve mood and positive well-being in adults receiving treatment for major depressive disorder.2 In addition, a walking program was beneficial for both men and women with mild cognitive impairment as shown by improved memory and attention.3 The type of exercise doesn’t seem to matter. Engaging in either aerobic or anaerobic exercise seems to be equally effective for supporting mood. The clear benefits for our mind/mood should be emphasized equally, since the psychological benefit of exercise may be very relevant to the present life situations of some individuals.4 It is important to obtain clearance from your healthcare provider before beginning a regular exercise program. Increasing your physical activity and regular exercise (for at least 30 minutes on most days of the week), is a positive way to get your body and mind on the road to better health.

Social Activity: Being around people can naturally lift our spirits. This is true at any age, but especially as we get older. Make a point to go out with friends, spend time with family, or join a group in the community such as a book or crafts club. You can reap double benefits by starting a walking club or hiking troop in your neighborhood! Doing so can allow you to socialize and exercise at the same time. Also, keeping active and social may help keep stress to a minimum to help enhance overall mood.

Diet and Nutritional Supplementation: It is always important to eat a healthy, well-balanced diet rich in fresh vegetables, fruits, lean protein (fish, poultry), and whole grains for good health. However, it may be difficult to eat well on a daily basis, and data shows that Americans in general, fall short with some key nutrients.5 In turn, our overall health as well as our physical and emotional balance may be affected. To help support a healthy mood, consider some nutritional supplements such as a B-complex and omega-3s EPA and DHA, which may provide mood support benefits. Before starting a supplement regimen for mood or emotional health, first speak to your health care practitioner.

SAM-e: SAM-e, or S-adenosylmethionine, is a compound naturally produced in the body that may increase levels of neurotransmitters, or brain chemicals, responsible for mood.† Factors such as age, certain health conditions and poor diet can impact the amount of SAM-e found in the body. Consequently, those factors can also affect mood. When levels are low, a SAM-e supplement can help restore the body’s supply of SAM-e.† B vitamins may also help because they allow SAM-e to work effectively.6 Therefore, SAM-e is recommended to help support a healthy mood.† SAM-e has been shown to work in as little as 7 to 14 days when taken daily† as directed, however, if you are experiencing symptoms of a low mood, see a physician for a proper guidance.