Mood can be defined as a state of mind or a feeling. We
will all experience low moods, or be down in the dumps from
time to time and this is a normal part of the human
condition. Our moods are not static; they can be affected
by many factors including diet, environmental and
biological influences and even our lifestyle. So is there
anything we can do to boost our mood and lift our spirits
naturally?
Oily fish and fish oil
Arguably the most effective mood boosting foods are oily
fish such as salmon, tuna, mackerel, herring, trout and
anchovies or purified fish oil supplements made from these
fish. Countless studies have now demonstrated the mood
enhancing effect of fish oil. So what is it about oily fish
that is so special?
Oily fish contains omega 3 fatty acids, including EPA or
Eicosapentaenoic acid, which is essential for optimum brain
function on a day to day basis and as our bodies cannot
produce EPA, we have to source it from the diet. If the
brain doesn't get EPA, it will use inferior fatty acids
that are not cut out for the job and the result can be
depression and physical illness.
These days it isn't advisable to eat too much fish due to
the amount of toxins they contain but purified fish oil
supplements are an excellent way to get your daily dose of
EPA and improve your mood.
St John's Wort
St John's Wort is a herb that has been described by some as
nature's answer to Prozac. It is an old folk remedy used to
treat anxiety, sleep problems and sadness. Many research
studies have highlighted the mood enhancing effect of St
John's Wort supplements and it is now considered by many to
be an effective remedy for mild depression. However, it
shouldn't be taken without first seeking advice from your
doctor as St John's Wort can interact with other medicines,
both prescription and over the counter, and there are other
contraindications to be considered too.
Exercise
One of the most effective and natural ways to boost mood is
to increase the amount of physical activity you do as it
releases 'feel good' chemicals in the brain and reduces
stress. If going to the gym or taking up a sport is not for
you, studies have shown that taking a short daily walk in
the countryside can increase feelings of well being and
lift the spirits.
B Vitamins
Increasing consumption of foods high in B vitamins or
taking Vitamin B supplements can help ward off depression
and improve your health in general. The body needs a steady
supply of B vitamins for mental and physical health as they
cannot be stored in the body and are also destroyed by
alcohol, tea, coffee and nicotine. The B vitamins can be
found in dark leafy green vegetables, beans and peas as
well as grains like oats and wheat.
Sunlight
There is no doubt that an adequate dose of sunlight is
essential for good mental health as sunlight increases
serotonin levels. Indeed in the Northern Hemisphere, where
the winter days are short and there is very little
sunlight, many people suffer from SAD or Seasonal Affective
Disorder. Symptoms include sadness, fatigue and sleep
disturbances. Trying to get around 30 minutes outside in
the sun each morning can make all the difference to your
mood.
Caffeine
Caffeine is a drug that is used all over the world to give
us a boost and wake us up, most commonly in the form of
coffee or tea, but it is also in many medicines and soft
drinks. It is classed as a stimulant so can help us to get
going, to feel more alert and generally give us a lift.
However, the down side is that too much caffeine is not
good for health and can cause shaking, rapid heartbeat and
increased feelings of nervousness and anxiety. Just like
many other drugs, there are also nasty withdrawal symptoms
when coming off caffeine so it should be taken in
moderation.
Chocolate
Chocolate contains chemicals that help to improve mood
including tryptophan, phenylethylamine and anandamide
although the amounts of these chemicals in chocolate are
believed to be too small to make any difference. The most
likely explanation put forward by researchers for the boost
given to us by chocolate is that the chemicals in chocolate
help to sustain the levels of mood boosting chemicals in
the brain for longer periods of time. However, the down
side to eating chocolate is that overindulgence can lead to
weight gain and therefore an increased risk of heart
disease and other health problems. Again, should be taken
in moderation.
A final word on depression
It is always worth remembering that getting enough sleep,
eating the right foods, reducing the amount of stress in
your life and taking time to relax each day can go a long
way to improving mental as well as physical wellbeing.
However, if you cannot shift your low moods and you find it
difficult to carry out your normal daily routines, then the
chances are you need some professional help from your
doctor in order to get well again. Don't try to battle
depression on your own, with the right help, it is
treatable and the sooner it is dealt with the quicker
you'll be back to your old self.
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Depression and anxiety are serious mental health conditions
that can strike anyone at anytime. For more information
about depression and selp help come and visit
http://www.fightingdepression.co.uk
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