Naturally Boost Your Mood With These 10 Tips
Relieve Mild Depression Without The Nasty Side Effects of Drugs
Jun 13, 2008
Whether you’ve been diagnosed with a mood disorder such as depression or anxiety, you suffer from that miserable monthly PMS, PMDD, or you’re just feeling out of sorts, try these 10 all natural (no nasty side effects) mood boosters. *Don't go it alone, be sure to consult your doctor before stopping any medication, taking supplements and starting an exercise program.
- Exercise. Sorry, but this one tops the list because it's still tried and true. Exercising naturally increases endorphins, serotonin and dopamine, your “feel good” brain chemicals. Besides boosting your mood, you might lose weight in the process which gives you a whole host of healthy "side effects."
- Let the Sunshine In. Light halts production of melatonin, the night time sleep hormone produced in the brain's pineal gland, while it stimulates serotonin, melatonin's energizing, daytime sidekick. Lack of daylight can lead to depression and even seasonal affective disorder, something more common in states that have fewer days of sunshine. How light affects your mood.
- Take Fish Oil. No need to swallow a mouthful of cod liver oil. The Omega 3 essential fatty acids in fish oil can elevate your mood. If you don’t regularly eat cold water fish such as mackerel, salmon, black cod, albacore tuna, sardines, and herring, supplement with fish oil, but be sure your formula is mercury-free.
- Get it Out. Cry, talk or write about how you feel that day, that week, that year. Creating an emotional outlet often brings dormant feelings, (hidden mood ‘saboteurs’) to the surface.
- Connect. You might feel like avoiding the whole world, but instead force yourself to connect with a supportive friend or family. Find someone you trust to talk to, someone who lifts you up, rather than drags you down. Lack of social interaction can affect your overall sense of well-being.
- Get quality sleep. The quantity and quality of your sleep will affect how you feel the next day. While some people only need 6 hours a night, others need 8. Either way, quality counts. Get a good night sleep naturally. Go to bed earlier, insert ear plugs and put on an eye mask. Boost your body’s production of the amino acid tryptophan, a pre-cursor to serotonin, by consuming nuts or animal products before bed, or just take a tryptophan supplement. Dim room lights long before bedtime to stimulate your brain’s melatonin production.
- Buy a pet. Studies indicate that fur friends produce a calming affect in their owners by lowering blood pressure and increasing overall psychological well-being. If you're in the market for a pet go for it, otherwise, don't add the responsibility of caring for an animal to your already full plate.
- Take your B’s. Our bodies don't effectively store B vitamins, particularly if you’re dieting, consuming alcohol or caffeine. Increase your intake of vitamin B rich foods, or supplement to fight moodiness, stress and fatigue.
- Magnify Magnesium. This critically important and powerful mineral is involved in a surprisingly long list of ailments and critical bodily functions. Your brain relies on this miracle mineral to produce a sufficient amount of serotonin. Don't worry about taking too much. You'll know you've over done it if you get a bout of diarrhea, the only side effect to taking too much magnesium.
- Chuckle. Laughter is still the best medicine. Genuine guffawing has been shown to reduce stress hormones. Rent a funny video, read something amusing, or call your best "class clown" friend to lift your spirits.
Track Your Moods
If your moods are negatively impacting your life, track your symptoms every day for at least three months. Take note of patterns such as time of day, what you ate, and key stress triggers (job change, extra caregiving demands, illness, marital problems, etc). By tracking your symptoms you'll begin to notice if your changing moods are influenced by situational stressors, physiological changes or both.
If you begin to notice a predictable monthly pattern of mood changes, you might have a hormone or neurotransmitter imbalance. Ask your doctor about getting a blood or saliva test to check your hormones and a urine test to check your neurotransmitters.
Consider Natural Mood Boosters But Don't Disqualify Medication
If your doctor recomends an anti-anxiety or anti-depressant medication, first consider trying a natural alternative. Often people who try mood medications end up on a roller coaster ride testing several prescriptions and doses before they find a combination that works (and where the side effects aren't worse than the mood issues). In addition, some medications become increasingly less effective over time. However, if after at least four weeks of trying the natural solutions you don't feel markedly better, don't hesitate to ask your doctor for a prescription. Be sure to ask about the most common side effects and possible interactions with vitamins and other medications.
The bottom line is to find a solution that works for you. Your mood plays a critical role in the quality of your life. You deserve to feel good, whatever it takes.
