6 health factors that mess with your mood

Feeling crabby? Your diet, lack of sleep, or extended work hours may be contributing. While you should talk about long-term mood issues with a trusted healthcare provider (HCP), there are sometimes simple fixes for short-term bad moods.

With that in mind, here are a few health-related reasons you might be grouchy—and steps you can take to feel better.

Vitamin D is a hormone that your body makes when your skin is exposed to sunlight. You can also get the nutrient from eating certain foods. When you don’t get enough vitamin D, it can influence your frame of mind. 

“Low vitamin D affects calcium levels in the blood, which can affect mood. An imbalance of calcium can make you feel a little depressed,” says Larry Banta, MD, LFAPA, a psychiatrist in Boise, Idaho. 

The fix: If you’re worried you’re not getting enough vitamin D, start by speaking with an HCP. They may recommend supplements or a multivitamin. Otherwise, vitamin D is naturally found in only a few foods. The best sources include fatty fish, like tuna and salmon, and fortified items like milk, yogurt, and orange juice. You can also get vitamin D from sunshine, though it’s important to apply sunscreen if you spend more than a few minutes in the sun, given the risk of skin cancer.

Have you ever noticed that eating high-fat and high-sugar foods when you’re in a bad mood can make things seem worse? It’s true: There may be a connection between your diet and your emotional well-being. Studies suggest a correlation between a diet high in refined sugar and decreased brain function and worsening symptoms of depression.

The fix: Snack on lean proteins and healthy carbohydrates, like an apple and peanut butter or carrots and hummus. Try to limit or avoid sugar-filled foods and drinks like candy and soda.

If you wait until you’re thirsty to grab a glass of water, it may be too late. Even mild dehydration can adversely affect your energy and outlook. Research suggests your mood deteriorates as your hydration level decreases. 

The fix: Drink more water. Some experts recommend that healthy adult men should aim for about 15.5 cups (3.7 liters) of fluid each day, while women should shoot for around 11.5 cups (2.7 liters). This includes water, other drinks, and foods with a high water content, such as melons and tomatoes. Everyone is different, however, and the key is maintaining proper hydration. If you’re properly hydrated, your urine should appear clear or light yellow, not dark yellow or brown.

A job can offer benefits such as financial stability, personal growth, and social interaction, but working excessive amounts may not be healthy. Putting in overtime often leaves less time for sleep, leisure, and spending time with loved ones. 

The fix: Working less or working more flexible hours may not be feasible for people with a mortgage or rent, bills to pay, and family members to support. If you can taper back your work hours or try to schedule them around pressing personal responsibilities, it’s worth trying to do so. 

Otherwise, take steps to balance your work life and your well-being. Start by prioritizing quality rest, aiming for between seven and nine hours each night. During your off-hours, even if you are strapped for free time, try to ease some of the effects of overwork by carving out specific relaxation time for yourself. Try focusing on a hobby, exercising, joining a group, or even journaling. The practice can help force you to concentrate on something else and refresh your mind. Eating a healthy diet can also help to mitigate stress. 

Coffee certainly has its benefits: Studies suggest it may help prevent many diseases, such as type 2 diabetes and cardiovascular disease. But you can have too much of a good thing. While a cup or two of black coffee in the morning may help protect against depression, people with sensitivity to caffeine or those who have consumed too much may experience worsening feelings of depression and anxiety. Plus, too much caffeine can disrupt your sleep, making you grumpy and amplifying these feelings. Be aware, too, of adding excess sugar and cream to your coffee, which can negate its health benefits. 

The fix: Cut back on your caffeine consumption, certainly within six hours of bedtime. Try limiting yourself to one cup of coffee in the morning or switch to decaffeinated drinks in the afternoon. Green tea has less caffeine and an array of healthy antioxidants; it’s a wise alternative.

A lack of sleep is well-known to influence mood. Among other issues, sleep deprivation—even mild cases—can lead to irritability, problems focusing, a short temper, and a susceptibility to stress. This can create a vicious cycle; while poor sleep affects mood, poor mood also affects sleep. 

The fix: In the short-term, a good night’s rest can help improve your mood. To support quality sleep, take the following steps:

• Try to go to bed around the same time each night and wake up at about the same time each morning.
• Ensure your bedroom is cool, dark, and quiet.
• Turn off all smartphones, tablets, and other screens at least 30 to 60 minutes before bedtime.
• Do something relaxing in the time before bed, whether it’s reading a book, listening to soothing music, or writing in a journal.

A bad mood can be triggered by a number of things, like sleep, diet, the people around you, or changes in your hormones. But if you’re experiencing more than a fleeting feeling of sadness and you think you might have symptoms of depression, talk to your HCP. 

Depression can’t simply be treated with diet and better sleep. You may need to speak with a specialist about how you’re feeling, and in some cases, medical treatment may be necessary. “At a certain level, you really need medications to get a person out of suicidal thoughts or behaviors,” Banta says.

If your bad mood ever turns into thoughts of self-harm or suicide, don’t wait to tell someone. Contact a counselor right away or call, text, or chat 988 to reach the 988 Suicide and Crisis Lifeline. A licensed mental health professional will listen and guide you in taking steps to stay safe.