5 Ways To Improve Your Mood

Did you know that your metabolic health is closely linked to your mental health?

Mental illness is prevalent and can significantly impact individuals’ lives and well-being. While there are many causes of mental illness, we are discovering more about how our lifestyle choices can influence our mood and mental health.

Research indicates that inflammation, elevated blood sugar, and oxidative stress are contributors to psychiatric conditions such as depression, anxiety, bipolar affective disorder and cognitive decline.

The good news is that making key lifestyle changes can help mitigate these factors and enhance your mood and mental well-being.

Here are 5 simple ways to support your brain by caring for your body:

#1 - Move Your Body

Chronic inflammation is tied to both physical and mental health issues, including depression. Regular exercise is a powerful anti-inflammatory tool. It improves glucose metabolism and boosts serotonin and dopamine—key neurotransmitters for mood regulation. Whether it’s walking, yoga, or strength training, any daily movement can give your brain and body a boost.

Tip: Try 5-minute "movement snacks" throughout the day

For example: Set a timer for 5 minutes - see how many squats, lunges and wall push-ups you can do before the timer beeps.

#2 - Eat Real Food

What you eat directly affects oxidative stress and glucose metabolism in the brain. Diets high in refined sugars and processed foods spike blood sugar and harm neurones. Eating real, whole, nutrient-dense foods helps protect the brain, supports stable glucose levels, and enhances cognitive function.

Tip: Stock your fridge, and keep your favourite real foods on hand to make healthy eating easy. Make eating real foods easy (have them freely available) and make eating processed foods hard (get them our of your house).

#3 - Improve Sleep

Sleep is essential for mental health. Lack of sleep disrupts brain chemicals like serotonin and dopamine, leading to irritability and anxiety. Prioritise 7-9 hours of sleep to reduce oxidative stress and improve both mood and metabolic health.

Tip: Set aside 8 hours for sleep, even if you don’t sleep the full time—it increases your chances of getting a good rest.

#4 - Manage Stress

Chronic stress drives inflammation. Practices like mindfulness, meditation, and deep breathing lower cortisol (the stress hormone) and inflammation, while boosting mood-regulating neurotransmitters. Just a few minutes of mindfulness can calm your mind and body.

Tip: Try this 5 x 5 x 5 breathing exercise:

• Inhale slowly for 5 seconds
• Exhale slowly for 5 seconds
• Pause for 5 seconds
• Repeat 3 more times (1 minute total)

#5 - Stay Connected

Social isolation increases stress and weakens emotional resilience. Positive social interactions release oxytocin, lowering stress and boosting mood. Strong connections with family, friends, or community can protect against stress and metabolic imbalances

Tip: Make daily social contact—text a friend, call a loved one, or take a walk with someone.

At Real Life Medicine, we believe in the power of small steps. Prioritise movement, real food, sleep, stress management, and connection to feel your best.

With love and great health

Dr Lucy and Dr Mary XX

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!