Taking care of your body is good for your mind.

They are connected!

There are many ways to take care of ourselves physically – exercising, moving more during the day, getting enough rest, eating nutritious foods, staying hydrated and getting out into the daylight. All of this directly impacts how well we feel and function. They can be instant mood boosters as well as being good for our long-term mental and physical health.

Be physically active

Being physically active is a quick and easy way to boost your mood and supports your brain health and function. According to some scientists, exercise improves brain function and helps keep it in good condition!

Humans evolved to move, but our modern lifestyles mean that many of us are less active than our bodies were designed for. Don't worry if you're not sporty – you don't have to be!

An extensive body of scientific research shows the many benefits of exercise for our psychological health and happiness. Exercise and being physically active can help us manage, treat and even prevent depression and anxiety. It can boost our confidence, help us manage stress, and help us sleep and think better too – improving our brain function.

It's not just about running marathons – there are simple things we can all do to be more active every day. Walking, running, dancing, swimming, cycling, yoga… The list is almost endless and all of this can make a difference to how we feel!

Invest in rest

Sleeping well is essential for our body, mood and mind. Getting enough sleep helps us think better, allows us to manage our emotions more easily and supports our physical health, including our immunity, but it's not always easy. Humans are the only creatures to have electric light, so it's easy for us to stay awake, and of course, our devices can keep our minds spinning late into the night. As a result, many of us are chronically sleep deprived and need an alarm to wake up.

The amount of sleep we need varies, but experts suggest most adults should aim for 7 to 9 hours.

Cultivate your connection with nature

Being outdoors, in daylight, in or near greenery or water – spaces we find enjoyable – can help us feel happier, reduce stress and increase our sense of vitality. Exercising outdoors in urban or natural environments has positive benefits for mood and stress levels, but natural environments have been linked to greater mental restoration.

Daylight, especially in the morning, helps regulate our biological clock, which in turn helps us sleep. Sunlight on our skin produces vitamin D – important for both physical health and happiness.

Visible greenery, both indoors and outdoors, has been shown to reduce stress and increase our concentration and productivity. Even if we live in a city, there are many different ways to nurture our connection with nature.

Eat food in a good mood

When we're busy, tired or stressed – it's easy to get into the habit of reaching for unhealthy snacks or junk foods, often without realizing it. While these may seem comforting or give us a boost in the moment, they can go on to negatively impact our mood and, in the long run, our overall health. Sugary foods and refined carbohydrates can be especially bad for this – giving us a mood or energy high, then making us slump, feel sleepy, irritable or both and that can make us reach for another sugary craving.

We need a varied diet, ideally mostly unprocessed foods, including vegetables and fruit. Foods that are so close to their natural state tend to have more nutrients and fiber that support long-term health and happiness. Nutrients such as omega oils (found in oily fish, some seeds, e.g. flaxseed, walnuts, olive oil, avocado and eggs) are associated with better mood and a lower likelihood of depression. Vitamins and minerals are important for how we feel too. The range of B vitamins, for example, are considered important for the health of our brain and nervous system and therefore help to keep our minds functioning well. These are found in whole grains, yeast, mushrooms and dairy products.