Lacking a little pep in your step? Your mood can be impacted by more than just what side of the bed you woke up on. Studies show that your state of mind can be affected by what you eat, when you eat, and how much sleep you’re getting.^1-2  Having an optimistic outlook can rub off on those around you and may even help you achieve your goals when it comes to weight loss.³

But how can you lift your spirits when you’re feeling a little down in the dumps? We’ve compiled six simple, science-backed ways to help give you a little pick-me-up and boost your mood—instantly. Scroll through to see them all!

Sources:

[1] https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

[2] http://www.bbc.com/news/health-44113414

[3] https://www.health.harvard.edu/heart-health/optimism-and-your-health

Studies have shown^1-2 that simply smiling (even if you don’t feel like it) may lower your heart rate and reduce stress levels—regardless if the smile is genuine. One study suggested that by smiling, you may be able to reduce the intensity of your body’s response to stressors.¹ Looks like ‘turn that frown upside down’ may be more than just a cheesy saying.

Sources:

[1] https://www.forbes.com/sites/rogerdooley/2013/02/26/fake-smile/#2318f02a3676

[2] https://www.psychologicalscience.org/news/releases/smiling-facilitates-stress-recovery.html

If you tend to skip breakfast and eat the bulk of your calories at night (in front of the TV or after a long, busy day), you may want to reconsider your routine. Eating with your natural circadian rhythm, also known as your body’s internal clock, could not only potentially help you lose weight¹, it could also boost your mood.² Recent studies have found mood disorders such as depression have been linked to disruptions in circadian rhythm.^3-4 What does following your natural rhythm look like? Start by eating your meals within a 12-hour period and then allowing your body 12 hours of rejuvenation time (which includes sleep) without consuming food. Jenny Craig’s newest program, Rapid Results, is based on your circadian rhythm with eating more calories when your body is burning the most calories.

Sources:

[1] Longo, Valter D., and Satchidananda Panda. “Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan.” Cell Metabolism, vol. 23, no. 6, 14 June 2016, pp. 1048–1059., doi:10.1016/j.cmet.2016.06.001.

[2] https://www.ncbi.nlm.nih.gov/pubmed/24097021#

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3725187/

[4] http://www.bbc.com/news/health-44113414

You don’t have to be a hard-core yogi to reap the benefits of simple meditation. By taking some time each day to mindfully reflect and relax, you may not only be fighting depression naturally, but you may also be promoting your general health.¹ By reducing your stress levels, and therefore your body’s production of cortisol, you may also have better weight regulation.²

Sources:

[1] https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-

[2] https://www.psychologytoday.com/us/blog/the-mindful-self-express/201308/why-we-gain-weight-when-we-re-stressed-and-how-not

Did you know, just 5 minutes of physical activity can boost your mood?¹ Endorphins, a hormone secreted during exercise, promote feel-good feelings and happiness.² Look for simple ways to incorporate more movement into your day for a daily dose of mood-boosting effects. Go for a walk on your lunch break, take the stairs instead of the elevator, or dance in your living room for a quick mood boost.

Sources:

[1] http://www.apa.org/monitor/2011/12/exercise.aspx

[2] http://www.apa.org/monitor/2011/12/exercise.aspx

Ever had a bad night’s sleep and woke up feeling exhausted and irritable? It’s not in your head– a better night’s sleep can not only improve your mood, but it can also improve anxiety and stress levels.¹ Wondering how many hours you need? The National Sleep Foundation recommends 7-9 hours a night for adults.²

Sources:

[1] http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood

[2] https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times

It may be time to put on the headphones if you’re feeling a little down. Studies show that listening to music is not only linked to elevated mood but also enhanced memory.¹ Tuning in may also help you feel more relaxed. Another study showed that patients who listened to relaxing music before surgery experienced lower blood pressure than those who did not.²

Sources:

[1] https://www.health.harvard.edu/mind-and-mood/music-can-boost-memory-and-mood

[2] https://www.ncbi.nlm.nih.gov/pubmed/8988823

Are you ready to start eating with your natural circadian rhythm to potentially boost your mood, lose weight and enhance your body’s metabolism? Contact Jenny Craig for your free appointment and see how our new Rapid Results program ties this innovative science into an effective weight loss program.