6 Natural Ways to Improve Mood

The most common treatment for mood disorders is to take some type of drug medication. Whether it is an antidepressants to improve mood or another type of medication to eliminate or control pain, allergies, hormone imbalance or other conditions that lead to an undesirable mood. Why do most people see drugs as the way to improve mood? It may be because the media is flooded with doctor supported ads telling us how effective these drugs are. In North America, antidepressant drug sales amount to billions of dollars each year because that is what the doctor prescribes.

The biggest drawback to taking these drug medications is that they are not able to treat the underlying cause of a mood disorder. They work to restore the chemical serotonin in the brain which regulates mood. The problem is that once the patient discontinues use, the depression returns unless the underlying cause has been eliminated. If the condition causing the condition is not eliminated the need for drugs will never stop. As a result, many people end up taking these antidepressant drugs for years.

Mood not only has a powerful impact on the way we feel, it impacts stress hormones, mental health, heart rate, blood pressure, immunity and sex drive. Common factors affecting mood include hormone imbalance, thyroid dysfunction, nutritional deficiency, food sensitivity, allergies, chronic pain, lack of sleep, lack of exercise, medication drugs and alcohol. In women, menopause, pms and postpartum depression has a strong impact on mood. In men, testosterone deficiency can lead to various mood disorders and depression.

There are 6 natural ways to improve mood which will also strengthen the immune system to effectively eliminate the underlying cause of the condition when practiced regularly:

Eliminate unhealthy foods and drugs - It is important to keep blood sugar stable in order to avoid mood swings. Avoid caffeine, high sugar foods and refine foods (foods that have the fiber stripped away) such as white bread, white pasta and other white flour products. These types of foods are quickly turned into glucose by the body causing a rapid change in blood sugar.

There will be temptation to consume these types of foods because they temporarily improve mood. Unfortunately, they deplete serotonin in the process causing mood to become worse than before the foods were consumed. Drugs such as antibiotics, pain killers, birth control pills, barbiturates and amphetamines are known to deplete the body of depression fighting and preventing nutrients and should be avoided.

Get plenty of exercise - The right amount daily exercise is effective in boosting serotonin in the brain. Be careful not to overdo it because this can cause the reverse effect. Thirty to sixty minutes of moderate exercise 5 times per week will go along ways in promoting a good mood daily. The most effective exercise routine will include a combination of resistance training and cardiovascular exercise.

Get adequate rest - lack of sleep inhibits the production of serotonin. Most people need a minimum of seven hours of quality rest per night. The best way to accomplish this is to avoid mind stimulating activities during the last ninety minutes before bed. Calcium/magnesium or tryptophan supplements can be taken an hour before bed to aid in the production of the sleep hormone melatonin.

Adequate daily nutrition - In order to maintain a healthy level of serotonin in the brain, the body requires a healthy, balanced diet. Get rid of processed, refined foods and foods containing hydrogenated vegetable oils and replace them with a variety of fresh fruits, vegetables, nuts, whole grains and seeds.

The best mood foods include whole grain oats, brown rice, cabbage, dark molasses, brazil nuts and brewer’s yeast. The protein and healthy fat content gained when consuming a combination of these foods will keep blood sugar stable and help to balance the production of hormones.

Other high quality mood foods include popcorn (use olive oil with moderate amount of parmesan cheese instead of butter), plain yogurt (add fresh fruit and honey), walnuts, salmon (wild salmon is by far the best), spinach, bananas, dark chocolate (in moderate amounts) and turkey. Healthy fat consumption is particularly important because it is necessary for the production of serotonin. The best fat choices are olive, flaxseed, fish and coconut oil.

Take serotonin producing supplements - the B complex is essential for the production of serotonin. During times of stress these vitamins are quickly depleted. It’s a good idea to take a B complex supplement in addition to consuming foods high in B vitamins such as whole grains, dairy products and green vegetables. The best herb for improving mood and quality sleep is St. John’s wort. Other herbs effective at boosting mood are Panax ginseng and turmeric.

Spend time outdoors each day - sunlight has been proven to stimulate the production of serotonin and stop production of melatonin which effectively boost mood and energy.