For many of us, self-care might be at the bottom of our to-do list. But it might be hard to check off the top items on our list when we’re not at our best. Self-care is an act of listening to what your body needs, especially when it comes to our emotions and mood health, so it should be a priority.
Here are five simple self-care tips to replenish the body and help support your mood:
Be good to your body: Did you know that low moods may indicate that our bodies are lacking some essential nutrients? When we’re not getting the nutrients our bodies need every day, we might not function at their best. Make sure you eat a balanced diet rich in whole foods like fruits, vegetables, fish and other lean proteins while limiting refined sugars and processed foods, which may affect your mood. In addition, consider adding a daily multivitamin to your routine to help bridge nutrient gaps--one that contains essential nutrients such as Vitamin D, Vitamin C and Zinc to help support your immune system, and Folic Acid and other important B vitamins like B6, B12 and Thiamin since those nutrients help convert the food you eat into cellular energy your body can use all day long.†
Support a healthy mood: There are some dietary supplements that help support your mood. S-adenosylmethionine, better known as SAM-e, is a naturally occurring molecule made in the cells of our bodies. In the brain, SAM-e helps produce serotonin, melatonin, and dopamine . However, SAM-e levels can run low due to various factors such as diet and aging. Nature Made® SAM-e Complete®♦ 400 mg tablets naturally‡ support a healthy mood and emotional well-being. Additionally, the amino acid 5-HTP (5-hydroxytryptophan) helps make serotonin to support mood health and well-being. Nature Made® 5-HTP Chewable Tablets and Nature Made® Wellblends™ Positive Mood & Energy™ Softgels both provide 5-HTP to help support a positive mood.*†
Om -- find your center: Meditation as a practice goes back thousands of years. Meditative physical activities, such as practicing mindfulness and focusing on breathing, may help calm the mind. Yoga is another meditative practice that helps channel energy and clear the mind of stressful thoughts through balance, stretching, and breathing. When feeling down, try taking a moment to focus your attention on your body and your breath.
Socialize more with family & friends: Socializing with others engages the mind and body and can help influence a positive mood, especially when we are around people we enjoy. When we verbally engage with others, we also help sharpen our memory and cognitive skills. Although in-person is best, interacting through technology may also help keep us connected to others.
Try to get some exercise: As always, exercise is an important part of feeling good. Just a ten-minute walk indoors on a treadmill or outdoors in the fresh air three times a day may be enough to help regain energy and stave off a low mood.
The Bottom Line
No matter how busy your day may become, you can strive to maintain a positive mood. Make time to exercise, visit with friends and family, practice meditative activities, and support your daily nutrition so that you can practice self-care every day.
♦Complete because studies have shown that SAM-e helps support a healthy mood and joint comfort.†
‡Provides SAM-e, which is produced and used by the body.
*5-HTP is an amino acid naturally produced by the body used to help make serotonin, a neurotransmitter which supports mood health and well-being.
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Mount Sinai Health Library. S-adenosylmethionine. Icahn School of Medicine at Mount Sinai. Accessed on 23 Jan 2023: https://www.mountsinai.org/health-library/supplement/s-adenosylmethionine.
Meditation and Mindfulness: What You Need to Know. National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know.
Amy has an MFA in Creative Writing from Antioch University in Los Angeles and is a credentialed English teacher, though she left the classroom to write full time. She especially enjoys creating educational content about health, wellness, and nutrition. Her happy place is in the kitchen, and when not writing, you can find her trying out “kid-friendly recipes” and “healthy desserts for chocolate lovers” from her Pinterest board.