Let’s say you’ve got a good job, a great apartment, and the best friends a guy could ask for. Your life seems to be on the right track, but you’re always down in the dumps for no particular reason.

If you’re not exercising and eating right, then you’re probably going to experience depression and low self-esteem no matter how great the rest of your life may be.

Your mood is dictated by hormones, chemicals, and electrical signals firing off in your brain. Human beings are basically just really complicated machines, machines that need fuel and maintenance in order to run properly, that includes the body and the mind.

Now, we can’t lay out a full fitness routine in a single article, but here are a few things that you can try, and you tell us if you’re not feeling better in a week’s time:

Get Some Omega-3 Fatty Acids

Omega-3 fatty acids are so good for your body and your brain that they’re even used as treatment for ADHD and as a way to reduce the risk of dementia. For some easy sources of Omega-3, tuna melts are delicious, and you can keep a bag of walnuts on your desk to snack on.

Lose a Little Bit of Weight

If you’re not in the best shape, you don’t need to look like Superman in order to feel like Superman. If you want to look like a bodybuilder, make that a long-term goal. For now, take a walk every day, buy a bicycle to get to work, or start each day with some push-ups. It’s tough to get into the habit at first, but once you do, you’ll be hooked on the mood-boost you get from regular exercise.

Drink More Water

Coffee and sugar can give you a boost, but withdrawal will bring you down. If you’re a caffeine or soda junkie, switch to water, and try only drinking anything sweet or caffeinated once a day. Lower your tolerance for the stuff, and the boost you get from it will be a lot stronger. You’ll also feel less anxiety as you won’t be worried about getting your fix every couple of hours.

There’s no “quick fix” for men’s mental health, but these tips will start to get you on the right path.