Science-backed ways to boost your mood – Firstpost

Happiness performs a quiet however essential function in psychological well being.

When you’re feeling comfortable and content material, it displays in the way you deal with stress, join with individuals, and go about your day. It’s not only a feeling; it shapes how secure and balanced life feels over time.

On the International Day of Happiness, Mr. Ritesh Bawri, Founder and Chief Science Officer at Nira Balance, examines how on a regular basis habits affect each psychological and bodily well being and shares a couple of sensible ways to enhance mood and power ranges.

1. The food-mood connection

Mr. Bawri says “your brain needs regular care, and eating well at the right times helps keep brain health markers on track.”

He explains that irregular meals and poor diet can go away you low on power, drained, irritable, and foggy.

Limiting your meals selections might imply you aren’t assembly your physique’s dietary wants. Diets excessive in refined carbohydrates may trigger fast spikes and drops in power.

“Consistent meals, whole foods, calibrated protein intake, and adequate hydration can help keep both mind and body in balance,” he provides.

2. Nutrition influences mind chemistry

What you eat straight impacts how your mind works. According to Bawri, “certain nutrients play a part in how we feel throughout the day.”

“Tryptophan, for instance, is linked to serotonin, while omega-3 fatty acids and magnesium are often associated with steadier mood and focus,” says the professional.

Balanced meals normally lead to clearer considering and steadier power. “When meals are not balanced, tiredness or irritability often follows. Movement and sleep also help the body regain its rhythm,” he shares.

3. The gut-brain axis

Bawri says that the intestine and mind are extra related than most individuals realise.

The intestine microbiome influences how mind chemical substances are produced and the way the physique responds to stress and irritation.

“A large portion of serotonin is produced in the gut, which explains why digestive health often affects mood. Supporting gut health with fibre-rich foods, fermented options like curd, and enough hydration can help maintain this balance,” states Bawri.

4. Blood sugar stability

Blood sugar ranges can have an effect on how you’re feeling all through the day. “Even those without diabetes may experience energy crashes and mood shifts if their diet is high in refined carbohydrates and added sugars,” mentions the professional.

So, what do you have to do? Well, “managing stress, eating protein and fibre-rich foods, and cutting down on sugary drinks can help keep blood sugar levels steady, which in turn supports more consistent energy and mood,” shares Bawri.

5. Impact of ultra-processed meals

There is rising concern across the function of ultra-processed meals in each bodily and psychological well being, says Bawri.

“The Global Mind Project by Sapien Labs has linked higher consumption, especially among younger adults, to poorer mental well-being. At the same time, the Economic Survey 2025-26 notes that India is experiencing rapid growth in this category,” quotes the professional.

Diets excessive in these meals, typically loaded with refined sugars and components, can have an effect on power, mood, and general well being over time. “Cutting back and focusing on simpler, whole foods can make a noticeable difference,” he concludes.