10 fast mood boosters: quick and easy ways to lift your spirits—and keep your fitness on track

Men's Fitness, Sept, 2001 by Ben Kallen

Feeling down in the dumps? Don't have the get-up-and-go to get to work, the gym or, worst of all, a date? What you need is a quick boost, something that can raise your energy and adjust your attitude in a month, a week, even a minute. So whenever your happy engine is running on fumes, try the following for some high-octane mood juice.

1 WORK OUT. You already know that exercise is the way to a better body, but it has terrific mood- and energy-boosting benefits as well. For instance, both aerobic exercise and weightlifting have been found to produce endorphins, the body's natural feel-good chemicals. What's more, according to Harvard psychiatrist John J. Ratey, M.D., author of Shadow Syndromes, a book on subtle mood busters, a single workout can raise your brain's levels of the antidepressant chemicals dopamine, serotonin and norepinephrine. And several studies, including one at Duke University, have found that, at least for some people, regular exercise--even brisk walking--can combat depression as effectively as taking certain medications. (Don't count on this, though: If you have symptoms of clinical depression, such as persistent feelings of sadness or hopelessness, ideas about suicide, difficulty eating, sleeping or thinking, or a general lack of interest in life, get help from your doctor or a mental-health professional.)

Time till mood boost: Half an hour to several weeks.

2 EAT A HEALTHY BREAKFAST. Starting your day with protein, complex carbs and fiber not only fuels your morning, it helps keep your blood sugar steady all day--meaning you won't launch into that pre-lunch irritability in the middle of a meeting with the boss. (By the way, a doughnut or Danish isn't a proper breakfast, and the simple carbs can make your bad mood even worse.) If you don't have much time in the morning, or don't like eating a heavy meal right after waking up, go for a bowl of whole-grain cereal with nonfat milk and a handful of antioxidant-packed blueberries or strawberries.

Time till mood boost: 15 minutes to one hour.

3 EAT A HAPPY MEAL (NO, NOT THAT ONE). What you eat later in the day is important too, since food can directly affect the neurotransmitter chemicals in your brain responsible for maintaining an elevated mood. If you want the biggest boost for your buck, combine lean proteins with complex carbohydrates. Ease up on saturated fats (found in fatty meats, dairy products and convenience foods), and forget the sugar-packed snack foods found in your office vending machine. For a longer-term boost, have fish, which some researchers believe improves the functioning of your brain cells when eaten regularly.

Time till mood boost: 15 minutes to one hour.

4 TAKE YOUR VITAMINS. When USDA researchers fed young men a diet that contained 220 micrograms of the mineral selenium per day (the average American diet has 40 to 60 mcg), the men reported feeling elated, clearheaded, confident and energetic. A multivitamin pill will also contain a variety of other antioxidants, which are thought to help overall brain function. It's not a quick fix, but an inexpensive way to protect your brain over time.

Time till mood boost: Several days to several months.

5 GET PLENTY OF SLEEP. Too little shut-eye can have a considerable influence on your mood and your ability to concentrate, yet many guys have become so used to lacking adequate sleep that they don't even notice the effects. Fortunately, a recent study at Duke University in Durham, N.C., showed that many people can get a better night's sleep just by improving their habits, doing such things as sticking to a regular bedtime and waking schedule and not watching TV in bed (despite the snooze-inducing properties of Providence and Judging Amy). Of course, regular cardio exercise can help--in one Stanford University study, people who exercised for 30 to 40 minutes four times per week showed "significant improvement" in duration and quality of sleep.

Time till mood boost: Immediate.

6 SEE THE LIGHT. As the days get shorter and bad weather hides the sun or forces people to stay inside during the day, some begin to suffer symptoms of seasonal affective disorder--feeling "blah," lacking energy, even gaining weight. While light boxes that shine full-spectrum light indoors are sometimes recommended for the worst cases of SAD, you can often get a boost just by matching your light exposure to the rhythms of a normal day. Take a morning walk in the sunshine, and limit your light exposure in the hours before bedtime.

Time till mood boost: Immediate to several days.

7 GET SOCIAL. Just hanging out with a group of friends can provide an instant pickup. Not only is this enjoyable, research has also shown that people with more social support are healthier, have better-functioning immune systems, even live longer. So yes, we're actually preaching a beer with the boys as a prescription for a better life. You can thank us in the morning.

Time till mood boost: Immediate.

8 HAVE A RELAXATION BREAK. You don't have to go to an ashram and contemplate your chakras to lower your stress levels, increase your sense of well-being, or help yourself recover from exercise. High-quality relaxation can actually be quite simple: Turn the lights down low, put on some soft music, and sit back in a comfortable chair for half an hour. Or go for a long, not-too-strenuous walk in a natural setting. You could even try 20 minutes of simple "counting" meditation: Sit up straight, close your eyes, and count each breath as it comes. Whenever your mind wanders or you lose count, start again. It's remarkably effective, and there's virtually no way to do it wrong.