Exercise, food, sleep, stress management, and sunlight exposure are some of the top factors that can significantly impact mood, according to the article. Exercise releases endorphins and serotonin to improve mental wellbeing, while eating the right nutrients supports brain and body function. Not getting enough quality sleep makes people more irritable, and stress takes a toll by soaking tension into the mind and body if not managed. The article also discusses hormones, hydration, mindfulness, and color as additional influences on mood.

1. 10 factors that can affect your mood
Posted July 24, 2014
Feeling grumpy and have no idea why? Our mood is partially reliant on a plethora of
external influences, but just a few lifestyle tweaks can have you feeling a whole lot
better.
#1 Exercise
Exercise makes you feel good – it really is that simple. So much so that, according to
the Australian Fitness Expo Survey, 93 per cent of us exercise because it makes us
happy. Exercise releases endorphins and increases serotonin, resulting in positive
effects on mental wellbeing.
Lucy Vaczi, a personal trainer and member motivator at Fernwood Broadway
recommends that clients work out with the aim of improving both their physical and
mental health, reporting that while she exercises to feel fit and strong, she also notices
the immediate outcome exercise has on her mood. “If I go for more than two days
without exercise I often start to feel irritated and agitated. Exercise relaxes me and
helps clear my head,” she says.
#2 Food
“You are what you eat” isn’t far from the truth. The right nutrients in the recommended
quantities not only nurture our body’s function, they also feed the brain.
“Our food choices affect how we think, feel, how we interpret events, and how rapidly
we age. You literally have to eat right to think right,” says Joanna Rushton, founder of
the Energy Coaching Institute (energycoachinginstitute.com). “Having a healthy attitude
is dependent on sufficient consumption of essential amino acids, fatty acids, vitamins

2. and minerals, based on individual requirements. A diet lacking in these essential
nutrients can lead to mood swings, irregular blood sugar levels with energy highs and
lows that impact our ability to think, process information and perform at our best.”
#3 Your relationship with food
Eating the right food is one thing, but having a positive relationship with the act of eating
is a whole other element that can significantly affect the way you feel.
“Your relationship with food is a reflection of your relationship with life,” explains Kim
Adams, a certified eating psychology coach (happyhealthygroovy.com.au). “Food is
much more than simply nutrition; it is nourishment for the body and soul. If you are
constantly dieting in order to lose weight you lose the pleasure of food.” People who
drastically restrict their intake of enjoyable foods also limit their experience of pleasure
in other parts of their life – it’s a lose-lose situation. The key, as always, is to find a
healthy balance.
#4 Mindfulness
You’ve probably seen the #100happydays hashtag or come across posts on social
media where people share what they are thankful for with friends. This works because
the way we think and approach life plays a huge role in how we feel.
“Approaching life with an attitude of openness and acceptance can help you gain
perspective, rather than being weighed down by anger, sadness or disappointment,”
says Will Shannon (willshannon.com), one of Australia’s leading authorities on iridology
and natural medicine.
#5 Stress
It’s an obvious one, but stress doesn’t just affect our mood, it often dictates it. Although
it’s natural to worry when things don’t go to plan, it’s vital to remember that stressing
about a situation won’t change it – only action will.
Eva Lane, an energy healer from Anxious Relief (anxiousrelief.com), recommends that
those who are stressed release the tension in whatever way works. “Stress plays a big
role in moods because our minds and bodies are like sponges, soaking up tension from
the world around us,” she says. “Do whatever works for you to minimise it.” Try a walk in
the park, hit the gym, write down what’s bothering you and put the note away to deal
with later, or talk to a friend or family member about
what’s on your mind.
#6 Sleep

3. “To get up on the wrong side of the bed” refers to waking up in a bad mood. Truth is,
most people wake up grouchy more because they haven’t slept enough, slept badly or
slept at the wrong time of the day.
“Research shows people who are sleep deprived tend to be more irritable, angry and
hostile; a short nap is all it takes to reset your mood,” says Sam Queen who manages
After XII (afterxii.com.au), a nap hub aimed at helping Brisbane’s sleep deprived.
Although a nap might help in the short term, in the long term it’s recommended adults
get an average of eight hours of sleep per night. If you’re habitually getting less sleep
you won’t just feel bad, your ability to function and perform everyday tasks will decrease
too.
#7 Water intake
Sarah Curulli, clinical pharmacist at The Hydration Pharmaceuticals Trust
(hydralyte.com) advises people should be aware of the effect dehydration can have on
mood and general disposition. “Mild dehydration has been linked to degraded mood,
lowered concentration and a perception of difficulty with daily tasks.” Curulli stresses
that on average people should aim to consume eight to 10 cups of water daily,
especially during and after moderate exercise or when exposed to hot and dry
conditions.
#8 Colour
More than one hundred years ago, innovative educationalist Rudolph Steiner alleged
that surrounding colours influenced mental wellbeing, and followers of the Steiner
philosophy introduced his principles into their schools and communities (implementing
different colour schemes for different age groups).
As wishy-washy as this may sound to some people, colour can play an important role in
how you feel. “Your choice of colour can impact your general wellbeing,” explains colour
therapist Elizabeth Harper of Sealed With Love (sealedwithlove.com). “Red, orange and
yellow are warm colours that boost enthusiasm, fuel passion, and stimulate joy, while
nurturing cool colours such as green, blue, and violet offer a sense of peace, hope and
contentment.”
#9 Hormones
If hubby even hints that your bad mood is because you’re getting close to the “time of
the month” most women will get cranky, but the truth is it could well be the reason that
you’re feeling down. “During week one of a woman’s cycle oestrogen and testosterone
levels are at their lowest point,” Joanne Marks (joannemarks.com.au), a naturopath
practicing within Sydney’s eastern suburbs explains. “And in just a day after a period
begins these levels start to rise which boosts the feel good neurotransmitter serotonin.

4. By week two oestrogen and testosterone are at their peak – so you feel more optimistic
and cheerful, but they start to decline at the start of week three. This is where some
people feel a bit weepy and easily irritated, while progesterone starts to climb, which is
known for its sedating effects. The pre-menstrual week being week four finds oestrogen,
testosterone, and progesterone once again beginning to plunge, and our mood
vacillates from mellow to irritable in a heartbeat.” Nothing you can do about this one
though … which sort of puts you in a bad mood just thinking about it.
#10 Sunlight
It’s a well-known fact that people who get the recommended amount of sunlight are
happier – there are a plethora of studies solidifying this point. “Sunshine and natural
light help our brain to release its own natural anti-depressant – serotonin,” explains
Marks.
The amount of vitamin D you make is related to the amount of skin exposed to the sun,
and this varies from a few minutes during summer to two to three hours in winter,
depending on where in Australia you are. People with naturally dark skin also need
more time in the sun for the same effect. So how much and how often? Take cue from
how you feel, taking into account specialist guidelines.
Words by Tatyana Leonov