Mood plays an important role in your quality of life and energy and in turn, can affect your
mental and physical health and influence relationships. Perhaps you suffer from low mood
and energy, or have done so in the past? As Health Coaches, we support people with low
mood and energy. In fact 4 out of 5 clients we speak to state that mood and/or energy are
areas they need help with.
Boost your mood and your energy will increase.
Boost your energy and your mood will improve.
Fortunately, energy and mood can be helped with some dietary and lifestyle choices.
Here are some top tips to support your mood and increase your energy.

1. Move more. Often, when our mood is low, our energy levels are also low. The last thing
we feel like doing is exercising or moving more! However, if you take some small steps
towards increasing your movement, it will help to lift your mood, especially if this is
combined with getting outdoors.
2. Think food and mood! Add more vegetables and fruits like berries and dark leafy greens.
Dark chocolate, protein-rich foods, slow-releasing carbohydrates and oily fish can all help
with mood and blood sugar balance to increase your energy.
3. Breathe – take time to take a breath. Think about your breath. If you only have a few
minutes to spare try the 4-7-8 breathing technique which will help to lower stress. Find
somewhere comfortable to sit. If you can, close your eyes.

• Breathe in through your nose to the count of four.
• Hold the breath to the count of four.
• Exhale through your mouth to the count of four.

4. Take some time out for you. Do something you love or once loved.
5. Take care of the beneficial bacteria in your gut by eating pro and pre-biotic foods. A
balanced microbiome is essential for the production of the neurotransmitter serotonin which
affects mood. These include onions, garlic, leeks, asparagus, yoghurt, kefir and sauerkraut.
6. Sleep. Try to go to bed at the same time every night and reduce screen time. Have a
relaxing bath 30 minutes before bedtime, perhaps add in Epsom salts.
7. Reduce or eliminate alcohol. Too much alcohol can affect your gut microbiome and your
liver which can impact your mood and energy.

There are many more tips to help with mood and energy, but these are some of our
favourites. You can use them to help yourself, your friends and family members.
The role of a well-trained Health Coach extends to helping clients manage emotions,
challenge negative thinking patterns, improve relationship skills, and reduce stress and anxiety
— all of which bolster mood and energy levels. There are many components to this support, which include food choices, thinking patterns and how we relate to our challenges.