3 Mood Boosters That Actually Work

Feeling down lately? 😞

Winter has a way of sneaking into more than just the weather. 😔

The days are short, mundane and packed with responsibilities.

The nights? Long, dark—and for many women in midlife—filled with restless sleep, hot flashes, and a mind that refuses to power down.

The sparkle of the holidays is behind us, spring feels impossibly far away, and behind the scenes 👑 Queen Estrogen is quietly exiting stage left.

Add in demanding careers, kids launching, and aging parents—and it’s no wonder your mood and energy feel off!

Here’s the good news: this season doesn’t get to run the show.

Midlife is the moment to get proactive, not powerless.

Today, I’m sharing simple, intentional ways to lift your mood, support your energy, and help you feel more like you again.

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Why This Matters

Fluctuating and declining estrogen and progesterone levels in midlife directly impact brain chemistry and mood—raising the risk of anxiety and depression, especially between ages 45–65. In fact, women are up to 4 times more likely to experience depressive symptoms during perimenopause. But, with the right lifestyle strategies, you can ease mood swings, sleep better, and protect your emotional health.

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FITNESS SIMPLIFIED

The urge to curl up on the couch, warm under a pile of blankets and binge on Netflix is strong, but ultimately that won’t serve you.

Movement is one of the best mood boosters!

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Fitness Tip to Boost Your Mood

Get Up & Move

It’s all about triggering the release of our “happy hormones” = serotonin and dopamine 🌞.

Serotonin = regulates mood & reduces anxiety.

Dopamine = Reinforces motivation & feelings of pleasure, aka the “Runner’s High”.

How do we start this chain reaction?

Physical activity.

Movement increases amino acids, like tryptophan, which is necessary for serotonin production, while dopamine is released as a reward for exertion.

It doesn’t take much to get this 🌞 train rolling down the tracks.

Any movement matters!

💪 Getting your muscles flexing and extending

❤️ Getting your heart rate up

🫁 Feeling your lungs working

All of this does wonders to boost your mood!

Need a place to start? Try this routine which calls for only one dumbbell and is sure to leave you flush with those “happy hormones”.

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10-Minute Full Body Workout

  1. Squat to Overhead Press (8 reps): Start with the dumbbell at your chest—squat down, stand back up and then push the weight up overhead in a smooth motion.
  2. Split-Stance Bent-Over Row (8 reps/side): Set up in a long, staggered stance position. Lean your chest forward, and pull the dumbbell back into a row, squeezing your shoulder blade.
  3. Half-Kneeling Halo (12 total): Set one knee down on the floor, sit up tall with good posture, and wrap the dumbbell around your head, keeping body stable. Switch knees & directions halfway through your reps.
  4. Offloaded Single Leg Deadlift (8 reps/side): Hold the weight in one hand while balancing on the opposite leg. Make sure your standing knee is bent and you are pushing back into that hip as you hinge over.

Extra Tip: If this routine still feels like a lot, just commit to one set of each exercise without any weight in your hands and simply go through the motions—soon, your momentum we’ll keep you going!

Did You Know...

  • Women in midlife tend to have higher rates of pain and other physical ailments, which can exacerbate a depressing mood. Actively finding solutions to your physical limitations can give you more hope and encouragement about your body.
  • Walking outside in the fresh air—even for 10 minutes—is one of the very best mood boosters. Better yet if the sun is shining while you’re walking! ☀️
  • Unhealthy coping habits—like drinking more alcohol, overeating, or skipping exercise—can worsen inflammation, pain and low mood.

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NUTRITION SIMPLIFIED

When you’re feeling blue, it’s natural for your first instinct to reach for a pint of ice cream.

However, healthier choices will do more to boost your mood in the long run.

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Nutrition Tip to Boost Your Mood

Choose Nutrient-Dense Foods

Nothing sounds better than a big bowl of comfort…

…mac and cheese, mashed potatoes, grilled cheese and soup, fried chicken and ice cream.

Yet, focusing on key vitamins and minerals will do more to boost your mood, while avoiding the bloat and overall yucky feelings!

Key nutrients to target are:

🐟 Omega-3 fatty acids - salmon, sardines, walnuts, flaxseeds

🍌 Tryptophan - bananas, turkey, avocado, dark chocolate

🥬 Magnesium - leafy greens

🥩 Zinc & B vitamins - beef, legumes, pork, oysters, eggs, dairy

🌻 Vitamin E - sunflower seeds, almonds, hazelnuts, spinach, broccoli

☀️ Vitamin D - salmon, mackerel, tuna, egg yolks, mushrooms

You’re going to feel a million times better if you enjoy comforting foods while still making healthy choices.

Soups are one of the best ways to load up on nutrient-dense foods while still providing the comfort of a warm bowl of goodness.

This is an easy “set it and forget it” slow cooker recipe that makes dinnertime a cinch.

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Crockpot Beef and Mushroom Stew

More ideas to nourish your mood:

MINDSET SIMPLIFIED

Winter can feel heavy—short days, cold mornings, low energy.

That’s exactly why now is the time to reconnect with your WHY.

👉 Why does being strong and healthy matter to you?

Your body is the gateway to a rich, vibrant life.

More time with the people you love, more freedom to move, travel, play, and say yes to opportunities that light you up.

Today, pause and write down your WHY.

What do you want your strong, healthy body to make possible?

And just as important—what moments, memories, or independence would you risk losing if you didn’t care for it?

Let that WHY be the ✨spark✨ that carries you through this season—and into your strongest years yet.

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Mindset Tip to Boost Your Mood

Be Clear on Your WHY

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THE TAKEAWAY

Midlife marks a turning point—the start of a bold new season—but it can be riddled with dark days. Embrace the changes your body is moving through and intentionally care for her with purpose, even when your mood is low. You’ll be stepping into the coming years with strength, confidence, and possibility.

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  1. Get Up & Move
  2. Choose Nutrient-Dense Foods
  3. Be Clear on Your WHY

ADDITIONAL RESOURCES

Self Care Simplified podcast

SELF CARE SIMPLIFIED PODCAST Ep 173. How to stop emotional eatingh
‍SELF CARE SIMPLIFIED PODCAST Ep 318. The 5 Steps You Need NOW for Reducing Anxiety, Depression and Mindset Struggles
SELF CARE SIMPLIFIED PODCAST Stress Eating : 4 Practical Solutions

SPECIAL RESOURCE

When building bone density is top of mind, strengthening the muscles around your hips and core should be one of your highest priorities. It is extremely beneficial for overall bone density to train the muscles attached directly to your femur, pelvis and spine. This hip & core workout will get you moving in the right direction!

‍The Only Hips & Core Workout You Really Need

Until next week... Be strong‍

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