How can herbs and supplements help manage mood swings naturally. What are the most effective vitamins for stabilizing emotions. Which lifestyle changes can improve mood regulation without medication. Is St. John’s Wort an effective natural remedy for mood disorders.

Understanding Mood Disorders and Their Impact

Mood disorders, including depression and bipolar disorder, affect millions of Americans each year. According to recent statistics, over 20 million adults in the United States suffer from a mood disorder, while 40 million experience anxiety disorders. These numbers don’t even account for individuals who experience occasional bouts of worry or sadness.

The economic impact of mood disorders is staggering. For depression alone, the annual cost for treatment and lost wages may reach up to $52 billion. With such widespread prevalence and significant financial burden, it’s no wonder that many individuals are seeking alternative solutions to pharmaceutical interventions.

The Need for Natural Mood Enhancers

Dr. Henry Emmons, a psychiatrist at the Center for Spirituality and Healing at the University of Minnesota, explains, “For so many people, antidepressant medication either stops working or has too many side effects.” This reality has led to an increased interest in mood supplements and other natural alternatives to traditional medications.

While Dr. Emmons does prescribe medications to his patients, he also strongly recommends exercise, proper nutrition, and targeted mood supplements as complementary treatments for depression. This holistic approach aims to address the root causes of mood disorders rather than simply masking symptoms.

Herbal Remedies for Mood Enhancement

Several herbs have gained popularity for their potential mood-enhancing properties. While research is ongoing, some natural remedies have shown promise in managing mood disorders.

St. John’s Wort: A Time-Tested Remedy

St. John’s Wort, a yellow-flowered plant, has been used for centuries to treat various ailments, including mood disorders. Today, it is commonly used for sleep disorders, anxiety, and mild to moderate depression.

Dr. Adriane Fugh-Berman, associate professor at Georgetown University School of Medicine, notes that while evidence is mixed, St. John’s Wort has shown more promise than many other herbs in clinical trials. Interestingly, studies conducted in Germany, where the herb is widely prescribed, have yielded more positive results than those in the United States.

• Typical dosage: 900 to 1,200 milligrams daily
• Recommended duration: At least 1-3 months for optimal effects
• Potential benefits: May help with sleep disorders, anxiety, and mild to moderate depression

However, it’s crucial to note that St. John’s Wort can interact with various medications, including birth control pills, antidepressants, HIV medications, and blood thinners. Always consult with a healthcare professional before incorporating this herb into your regimen.

Vitamins and Supplements for Mood Stabilization

In addition to herbal remedies, certain vitamins and supplements have shown potential in managing mood disorders. These nutrients play crucial roles in brain function and overall mental health.

SAMe: A Promising Mood Enhancer

S-Adenosyl-L-Methionine (SAMe) is a compound derived from an amino acid that has gained attention for its potential mood-enhancing properties. Dr. Fugh-Berman mentions that SAMe is widely used in Europe and has been the subject of numerous studies.

SAMe is naturally produced in the body and can also be obtained from protein-rich food sources. As a supplement, it may help support healthy mood regulation and cognitive function.

Omega-3 Fatty Acids: Essential for Brain Health

Omega-3 fatty acids, found in cold-water fish and certain vegetable oils, have been linked to improved mental health. Dr. Emmons recommends a dose of 2,000 to 4,000 milligrams or more when taken specifically for mood problems.

These essential fatty acids play a crucial role in brain function and may help alleviate symptoms of depression and other psychological issues. Incorporating omega-3-rich foods or supplements into your diet may contribute to overall mood stability.

The Role of B Vitamins in Mood Regulation

B vitamins are essential for cell metabolism and central nervous system maintenance. Dr. Emmons recommends taking a high-quality B-complex or multivitamin to ensure adequate intake of these crucial nutrients.

B vitamins, particularly B6, B9 (folate), and B12, play vital roles in the production of neurotransmitters that regulate mood. Ensuring sufficient levels of these vitamins may help stabilize nerve cell membranes and support overall mental well-being.

Vitamin D: The Sunshine Vitamin

While more research is needed, vitamin D has shown potential in treating seasonal affective disorder (SAD), a form of depression that occurs during winter months. Some studies suggest that adequate vitamin D levels may contribute to improved mood and overall mental health.

Exposure to sunlight is the primary source of vitamin D, but supplements may be beneficial for individuals living in areas with limited sunlight or those at risk of deficiency.

Lifestyle Changes for Natural Mood Management

In addition to herbs and supplements, certain lifestyle changes can significantly impact mood regulation. Incorporating these practices into your daily routine may help manage mood swings naturally.

Exercise: A Natural Mood Booster

Regular physical activity has been shown to have powerful mood-enhancing effects. Exercise stimulates the production of endorphins, the body’s natural “feel-good” chemicals, and can help reduce stress and anxiety.

• Aim for at least 30 minutes of moderate exercise most days of the week
• Choose activities you enjoy to increase consistency
• Consider incorporating both aerobic exercise and strength training for optimal benefits

Nutrition: Fueling Your Mind and Body

A balanced diet rich in whole foods can significantly impact mood stability. Focus on consuming a variety of fruits, vegetables, lean proteins, and whole grains to provide your body with essential nutrients for optimal brain function.

Some mood-boosting foods to include in your diet:

1. Fatty fish (salmon, mackerel, sardines) for omega-3 fatty acids
2. Dark leafy greens for folate and other B vitamins
3. Nuts and seeds for magnesium and zinc
4. Fermented foods for probiotics, which may influence mood through the gut-brain axis

Aromatherapy and Essential Oils for Mood Enhancement

Certain scents have been associated with mood improvement and stress reduction. Aromatherapy using essential oils may provide a natural way to enhance mood and promote relaxation.

Lavender: Nature’s Calming Agent

Lavender is widely used in aromatherapy, essential oils, and teas to enhance relaxation and potentially alleviate anxiety and depression. Its calming scent may help reduce stress and promote better sleep, which is crucial for mood regulation.

Ways to incorporate lavender into your routine:

• Use lavender essential oil in a diffuser
• Add a few drops to your bath water
• Drink lavender tea before bedtime
• Keep a sachet of dried lavender near your pillow

Other Mood-Enhancing Scents

While lavender is one of the most studied scents for mood enhancement, other essential oils may also provide benefits:

• Bergamot: May help reduce anxiety and improve mood
• Ylang-ylang: Known for its calming and mood-lifting properties
• Citrus scents (lemon, orange): May boost energy and improve mood
• Rosemary: May enhance cognitive function and reduce stress

Mindfulness and Meditation for Emotional Balance

Practicing mindfulness and meditation can be powerful tools for managing mood swings and promoting emotional stability. These techniques help cultivate awareness of thoughts and feelings, allowing for better regulation of emotional responses.

Benefits of Mindfulness for Mood Regulation

Regular mindfulness practice may offer several benefits for mood management:

• Reduced stress and anxiety
• Improved emotional regulation
• Enhanced self-awareness
• Better sleep quality
• Increased resilience to mood fluctuations

Getting Started with Mindfulness

Incorporating mindfulness into your daily routine doesn’t have to be complicated. Here are some simple ways to begin:

1. Start with short, guided meditations using apps or online resources
2. Practice deep breathing exercises throughout the day
3. Engage in mindful activities like coloring, gardening, or walking in nature
4. Set reminders to check in with your thoughts and feelings regularly
5. Consider joining a local mindfulness group or taking a class

The Importance of Quality Sleep for Mood Stability

Sleep plays a crucial role in mood regulation and overall mental health. Poor sleep quality or insufficient sleep can exacerbate mood swings and contribute to the development of mood disorders.

Strategies for Improving Sleep Quality

To enhance your sleep and promote better mood stability, consider implementing these sleep hygiene practices:

• Maintain a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine to signal to your body that it’s time to wind down
• Ensure your sleeping environment is dark, quiet, and cool
• Limit exposure to blue light from electronic devices before bedtime
• Avoid caffeine, alcohol, and large meals close to bedtime
• Consider using sleep-promoting supplements like melatonin or valerian root (consult with a healthcare professional first)

The Connection Between Sleep and Mood

Understanding the bidirectional relationship between sleep and mood can help motivate better sleep habits. Poor sleep can lead to mood disturbances, while mood disorders can often disrupt sleep patterns. Breaking this cycle by prioritizing quality sleep can have a significant positive impact on overall emotional well-being.

Social Support and Mood Management

Maintaining strong social connections and seeking support from others can play a crucial role in managing mood swings and promoting emotional stability. Social support provides a buffer against stress and can help individuals cope with challenging emotions more effectively.

Building a Support Network

To enhance your social support system and improve mood regulation, consider the following strategies:

1. Cultivate existing relationships with family and friends
2. Join support groups or community organizations aligned with your interests
3. Volunteer for causes you care about to connect with like-minded individuals
4. Participate in group activities or classes to meet new people
5. Consider therapy or counseling for professional support and guidance

The Power of Human Connection

Engaging in meaningful social interactions can stimulate the release of oxytocin, a hormone associated with bonding and positive emotions. Regular social contact can help reduce feelings of isolation and provide opportunities for emotional expression and validation, both of which are essential for maintaining good mental health.

Stress Management Techniques for Mood Stability

Chronic stress can significantly impact mood and contribute to the development of mood disorders. Implementing effective stress management techniques can help promote emotional balance and resilience.

Proven Stress Reduction Methods

Incorporate these stress-busting techniques into your daily routine to support mood stability:

• Progressive muscle relaxation
• Deep breathing exercises
• Yoga or tai chi
• Journaling or expressive writing
• Time management and prioritization strategies
• Regular engagement in hobbies or creative activities
• Spending time in nature

The Mind-Body Connection in Stress Management

Recognizing the intricate relationship between physical and mental well-being is crucial for effective stress management. Engaging in activities that promote both physical and mental relaxation can have a synergistic effect on mood regulation and overall emotional health.

Monitoring and Tracking Mood Changes

Keeping track of mood fluctuations and potential triggers can be an invaluable tool in managing mood swings naturally. By identifying patterns and correlations, individuals can make informed decisions about lifestyle changes and interventions that may be most effective for their unique situation.

Tools for Mood Tracking

Consider using these methods to monitor your mood and emotional well-being:

1. Smartphone apps designed for mood tracking
2. Traditional journaling or mood diaries
3. Wearable devices that monitor physiological indicators of stress and mood
4. Regular check-ins with a therapist or support group
5. Self-assessment questionnaires or scales

Using Mood Data to Inform Treatment

Regularly reviewing your mood tracking data can help you and your healthcare provider identify trends, potential triggers, and the effectiveness of various interventions. This information can be used to refine your mood management strategy and make necessary adjustments to your treatment plan.

By combining natural remedies, lifestyle changes, and consistent mood monitoring, individuals can develop a comprehensive approach to managing mood swings naturally. While these strategies can be highly effective for many people, it’s important to remember that severe mood disorders may require professional medical intervention. Always consult with a healthcare provider before making significant changes to your treatment regimen or starting new supplements.

Herbs, Vitamins, and Supplements Used to Enhance Mood

In this Article

Mood problems, including depression and bipolar disorder, are no laughing matter. More than 20 million American adults have a mood disorder and 40 million an anxiety disorder. And these numbers don’t include the average worrywart or person who suffers an occasional bout of the blues.

For depression alone, the annual cost for treatment and lost wages may be as high as $52 billion.

With these statistics, it’s no wonder that many people are searching for mood supplements or other mood-enhancing alternatives to drugs.

The Need for Mood Enhancers

“For so many people, antidepressant medication either stops working or has too many side effects,” says Henry Emmons, MD, a psychiatrist with the Center for Spirituality and Healing at the University of Minnesota. Emmons, author of The Chemistry of Joy: A Three-Step Program for Overcoming Depression through Western Science and Eastern Wisdom, prescribes medications for his patients, but he also highly recommends exercise and good nutrition as physical treatments for depression, combined with a few targeted mood supplements.

Which leads to the question: what vitamins, herbs, supplements, and lifestyle changes are the best mood enhancers?

The experts we talked to didn’t reach complete consensus; more research is clearly needed for the plentiful options available. But here is a brief overview of some of the more common complementary approaches used to treat mood problems.

Of course, if you suffer from severe mood problems see a doctor — before you reach for mood enhancers or supplements.

Mood Supplements with Potential

One of the most touted herbs used for enhancing mood is St. John’s wort, a yellow-flowered plant containing many chemical compounds that may have medicinal effects.

“Even though the evidence is mixed, it’s better for St. John’s wort than for other herbs,” says Adriane Fugh-Berman, MD, associate professor, Complementary and Alternative Medicine Master’s Program, Department of Physiology and Biophysics at Georgetown University School of Medicine. Fugh-Berman says that trials in the U. S. have been oddly less positive than in Germany, where it is widely prescribed.

SAMe (S-Adenosyl-L-Methionine), derived from an amino acid and also available from protein food sources, is another widely studied mood-enhancing substance that’s commonly used in Europe, Fugh-Berman tells WebMD.

Though the data is less solid, other potential mood enhancers include:

• Valerian: an herbal remedy created from dried roots, often taken as a sleep aid and sometimes used for anxiety.
• Lavender: aromatherapy, essential oils, and teas use lavender to enhance relaxation and possibly help relieve anxiety and depression.
• Omega-3 fatty acids: found in cold-water fish and certain vegetable oils, and available as a supplement, omega-3 fatty acids are sometimes used to help depression and other psychological problems. Emmons recommends a dose of 2,000 to 4,000 milligrams or more when taken for mood problems.
• B vitamins: essential for cell metabolism and central nervous system maintenance. Emmons recommends a good B-complex or multivitamin to ensure plenty of B vitamins, which can help stabilize nerve cell membranes.
• Vitamin D: although not enough evidence exists to make any claims about the effectiveness of vitamin D as a mood enhancer, at least one study reported benefits from vitamin D in treating seasonal affective disorder, a form of depression that occurs during the winter months.

St. John’s Wort

Around for centuries, St. John’s wort is commonly used today for sleep disorders, anxiety, and mild to moderate depression. However, an analysis of 37 clinical trials found that St. John’s wort may have minimal to no benefit for those with more severe forms of depression.

Although more research is needed, St. John’s wort may also have the potential to reduce symptoms of anxiety, premenstrual syndrome (PMS), or perimenopausal mood changes.

Available as capsules, tablets, liquid extracts, and teas, a typical dose of St. John’s wort ranges from 900 to 1,200 milligrams a day, and it should be taken for at least one to three months, just as with pharmaceutical anti-depressants, to see the best effect.

St. John’s wort does have the potential for serious interactions with a wide variety of prescription drugs, including birth control pills, antidepressants, HIV medications, and blood thinners. It can also interact with other herbs or supplements. Mainly, it may lower the effectiveness of certain medications, Fugh-Berman tells WebMD. St. John’s wort may also lead to an increase in side effects when taken with pharmaceutical antidepressants.

Consult a doctor or pharmacist about interactions before using St. John’s wort. Although uncommon, side effects of St. John’s wort may include:

• Gastrointestinal upset
• Skin reactions, especially when exposed to sun
• Fatigue
• Anxiety
• Sexual dysfunction
• Dizziness
• Headache
• Dry mouth

SAMe(S-Adenosyl-L-Methionine)

SAMe has been studied a lot for depression. Although current trials are not conclusive, an analysis of 28 studies showed that SAMe produced statistically significant improvement in the symptoms of depression when compared to a placebo. Some studies have shown that improvements were comparable to conventional antidepressants, such as the class of medications called tricyclic antidepressants.

Emmons suggests SAMe for those with a type of depression that produces low energy. He prescribes 400 to 800 milligrams daily, depending upon need or tolerance. The dose most often used for depression in clinical studies is 800 to 1,600 milligrams daily for up to 6 weeks.

Although SAMe usually causes few problems, you should use caution if you have diabetes, low blood sugar, or an anxiety or other type of psychiatric disorder. Gastrointestinal problems, headaches, fatigue, and skin rashes are the most common side effects.

Mood Enhancers That May Be Unsafe

Kava kava. A ceremonial beverage used commonly in the Pacific Islands, kava kava earned its claim to fame as an herb that’s very helpful for anxiety. Unfortunately, kava kava has largely fallen out of favor because concentrated forms for sale in the U.S. have been associated with a rare risk of significant liver problems.

According to the FDA, you should consult a doctor before using kava if you have liver disease or are taking drugs that affect the liver. Likewise, you should see your doctor if you experience any signs of liver illness after taking a kava supplement.

5-HTP. This is a precursor to a neurotransmitter called serotonin. Although some health care providers recommend it for mood problems, others are more cautious. “It is not clear whether 5-HTP is immune from the same problems L-tryptophan had,” Fugh-Berman tells WebMD, referring to an amino acid that was taken off the market in 1989 due to a dangerous contaminant. This concern has been largely disputed, and 5-HTP is generally considered safe, and effective for depression when taken at 150-300 milligrams daily.

As you evaluate other mood supplements, keep in mind that the FDA does not strictly regulate herbs and supplements; it treats them like foods rather than drugs. The makers of supplements don’t have to show their products are safe or effective before selling them on the market.

This makes it harder for you to assess their strength, purity, and safety. Fugh-Berman advises doing your own research on effectiveness and adverse effects, using reliable, unbiased sources, and by consulting groups that independently evaluate dietary supplements.

Lifestyle Changes for Enhancing Your Mood

“If you look at the research on exercise for depression, it’s equal to or better than medication for depression — probably the best outright alternative treatment for depression,” says Emmons, who often recommends mild, rhythmic activities such as walking, biking, or jogging. “It may not be enough for a lot of people, but it’s a good place to start.”

Reporting in a February 2008 issue of Cerebral Cortex, German researchers described PET scans and recently available chemicals they used to prove that running does, in fact, release mood-enhancing endorphins. The more released, the greater the effect.

How much exercise is enough to enhance mood? Three hours of moderate activity per week may do the trick, according to a study published in the January 2005 American Journal of Preventive Medicine.

Emmons also strongly recommends a variety of stress management techniques, such as learning meditation to self-regulate thoughts, called mindfulness.

“People with recurring depression tend to get triggered very quickly — almost like a track is laid down, a slippery slope,” he says. “It pays to put some real effort into learning to recognize this immediately and to learn ways to steady yourself.”

Even certain computer games can help create more positive thought patterns. Based on scientifically tested tools published in the journal of the American Psychological Association, MindHabits is one example. It helps players reduce stress and boost esteem by training the mind to refocus the way it perceives the world.

© 2008 WebMD, LLC. All rights reserved.

SOURCES:

Adriane Fugh-Berman, MD, associate professor, Complementary and Alternative Medicine Master’s Program, department of physiology and biophysics, Georgetown University School of Medicine.
Henry Emmons, MD, psychiatrist, Center for Spirituality and Healing, University of Minnesota.
The National Institute of Mental Health Web site: “The Numbers Count: Mental Disorders in America.”
Agency for Healthcare Research and Quality Web site: “S-Adenosyl-L-Methionine for Treatment of Depression, Osteoarthritis, and Liver Disease.”
National Center for Complementary and Alternative Medicine Web site: “Get the Facts: St. John’s Wort and Depression,” “Herbs at a Glance: Lavender.”
MedlinePlus Web site: “Lavender (Lavandula angustifolia Miller),” “St. John’s wort (Hypericum perforatum L.),” “Kava (Piper methysticum G. Forst).”
Kasper, S. et al. BMC Medicine, 2006; vol 4: pp 14. 
Geller, S. et al. Menopause, May-June 2007; vol 14: pp 541–549.
NIH Office of Dietary Supplements Web site: “FDA Issues Consumer Advisory for Dietary Supplements Containing Kava.”
Boecker, H. et al. Cerebral Cortex, 2008; vol 18: pp 2523-2531.
Dunn, A.L. et al. American Journal of Preventive Medicine, 2005; vol 28, Issue 1, pp 1-8.
Dandeneau, S. et al. Journal of Personality and Social Psychology, October 2007; vol 93: pp 651-666. 
Papakostas, G. The Journal of Clinical Psychiatry, 2009; vol 70, Suppl 5: pp 18-22.
Turner, E. Pharmacology & Therapeutics, 2006; vol 109: pp 325-338.

5 Natural Remedies for Mood Swings in Women

July 23, 2021

July 23, 2021

Feeling a bit moody today? The reason mood swings in women are more common than in men is that our hormones are intimately connected to our emotions and when they become imbalanced, our mood tends to swing. Women experience more frequent hormonal imbalance than men due to the menstrual cycle, pregnancy, and menopause. Does this mean that we need to give up on mood swings? Absolutely not. In fact, there are some natural remedies that can help improve mood swings in women. 

What are mood swings? 

We have all experienced those days where we are happy one moment and can cry the next! Those drastic emotional changes are called mood swings. Most of the time, we can’t really explain why this constant up-and-down happens, however, there are some causes and factors that can trigger mood swings. 

Main causes of mood swings in women 

Women affected by hormonal disorders like PMS syndrome and PCOS or are in a particular hormonal phase like puberty or menopause are more likely to experience this emotional rollercoaster. Other than hormonal imbalances, both genders who may have psychological disorders like depression, or bipolar depression can experience drastic mood swings. Stress and lack of sleep play another big role in mood swings, especially when combined with hormonal imbalance. Have you ever noticed how easily irritable we are when we don’t get enough sleep? Or when our boss is pressuring us? Adjusting some lifestyle habits combined with natural remedies, can vividly improve the way we feel and limit our mood swings.  

Remedies for mood swings in women 

1.    Improve the quality of your sleep 

Sleep is the most effective natural remedy we have, but we often don’t take advantage of it. When we have very busy schedules, sleep is the first thing we compromise on. What a mistake! Regular quality sleep not only gets us ready to face the following day, but it also helps to keep our hormones in balance and, consequently, our mood. We have more energy and can see things in perspective. It is an overall nostrum that can also help address other issues like stress and anxiety. To improve the quality of your sleep, try to set a regular time where you go to bed and to spend the hour before doing something relaxing like reading a book, stretching, knitting, or anything that helps you to calm your nerves and unwind.   

2.    Manage stress 

Studies show that women struggle more with stress than men. Managing stress is something that can sound easy, but many of us struggle with it. Some external factors can complicate stress management and it is easy to feel overwhelmed and feel there is no way out. During these moments it is important to take deep breaths and reconnect with our inner self to revise our priorities. The success of meditation comes from the fact that it helps us practice visualisation through our breath to calm the mind and body. Starting your day with a 10-minute meditation is a great way to connect with yourself and clear the mind from all the unnecessary feelings. Throughout your day, come back to that safe space whenever you feel like you need a break. Consistency is key here, so try to turn it into your morning routine.  

3.    Exercise regularly  

Physical exercise is the most powerful uplifting natural remedy. When we practice sport our body releases endorphins, which are also called ‘the happiness hormones’. Find a physical exercise that you enjoy doing, if you don’t like going to the gym, don’t force yourself to do so only because you read in a magazine that it is the only way of achieving results. Find what works for you and your lifestyle, otherwise, it will only cause further and unnecessary stress. 

4.    Healthy Gut, happy mind! 

Eating healthy and balanced meals helps manage our blood sugar levels, which can often be the cause of mood swings in women. Include in your meal a portion of veggies, whole meal complex carbs like pasta or rice, a source of protein, and healthy fats like olive oil or avocado. The combination of all the macronutrients will help keep your blood sugar levels under control and make you feel full for longer. Between meals, have ie a piece of fruit with some nuts or yogurt/ kefir. Having more frequent meals during the day can also help limit mood swings.  

5.    Aromatherapy  

Essential oils and aromatherapy treatments can be of great support when experiencing emotional shifts. Some essential oils like lavender, bergamot, clary sage, and rose otto are known to help improve our mood. The scent of essential oils can stimulate an emotional response reminding us of positive feelings and moments. Implementing aromatherapy in your healthy lifestyle habits through massages, inhalation, or holistic products can boost your energy and balance the mood.  

Taking more time for ourselves to treat and nourish our mind and body with quality sleep and relaxation practice, healthy food combined with regular movement, and the support of aromatherapy, is an investment towards our mental and physical health. An overall healthy lifestyle is key for hormonal balance and to avoid drastic shifts of emotions, especially during periods of severe fatigue or stress.

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Five Natural Ways to Improve Your Mood｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
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Our mood is determined by two main factors: internal perception and physiology. Internal perception implies an attitude towards life and the events taking place in it (for example, optimistic or pessimistic). It is a mental dialogue that we have with ourselves. Physiology includes various biochemical factors: nutrition, hormones, brain chemistry, posture and breathing. Even the microbiome — microbes that live in the gut — affects mood.

Sometimes mood is defined by some kind of loss: the death of a loved one, being fired, breaking up a relationship, imprisonment, etc. It can be affected by long-term problems, for example, poor health, especially associated with chronic pain. Regardless of whether the mood has deteriorated recently or has been so for a long time, in order to improve it, a person requires a change in internal perception and physiological factors. Bad moods are often the result of poor nutrition, which can be effectively corrected with dietary changes and supplements.

‌‌The main factors affecting mood

Stress and poor sleep seriously affect mood. One of the fastest ways to improve your mood is to improve the quality of your sleep. Sleep may be one of the least understood physiological processes, but its importance to the health and functioning of the body is undeniable. Sleep deprivation, sleep disturbance, sleep deprivation are closely related to depression and affect the mental and physical state of the body.

The top six natural sleep supplements: learn more.

Nutrient deficiencies, hormonal imbalances and abnormal blood sugar levels also contribute to mood swings. Although the brain accounts for only 2% of body weight, the metabolic processes in it are the most active. The brain needs a constant supply of nutrients, hormones, and other compounds to function optimally. Even a single nutrient deficiency can lead to poor mood and brain function. This is especially true for vitamin B12, folic acid, other B vitamins, and omega-3 fatty acids.

In addition, many chemicals (prescription drugs, drugs, alcohol, caffeine, nicotine, etc.) can cause mood swings and disturbances, either directly or through depletion of certain nutrients.

‌‌The Relationship between Nutrition and Mood

Food definitely affects how you feel. For example, the brain needs a constant supply of blood sugar to function properly, so hypoglycemia (drops in blood sugar) should be avoided. Common symptoms of hypoglycemia are depression, anxiety, and irritability. Several studies have shown that hypoglycemia is a very common factor in low mood. ¹ The main cause of hypoglycemia is eating a diet high in sugar. Simply eliminating refined carbohydrates and caffeine (which exacerbates hypoglycemia) from the diet is sometimes enough to relieve the bad mood caused by reactive hypoglycemia.

Natural ways to get rid of hypoglycemia: more.

In addition to hypoglycemia, nutrition directly affects the structure and function of the brain, as well as mood. So, it is impossible to overestimate the importance of omega-3 fatty acids for brain function and mood. High levels of omega-3 fatty acids in the brain have been linked to healthy brain function and good mood. More than a dozen clinical studies of fish oil supplements have shown significant mood-improving effects with 1,000-2,000 mg per day of EPA (omega-3 fatty acid). ^2.3

Omega-3 fatty acids are an essential component of brain cells and help fight depression through their anti-inflammatory action. One new theory is that depression is linked to brain inflammation. Diet Affects Inflammation – It’s no surprise that mood is influenced by food. So, according to many population-based studies, increased consumption of foods rich in flavonoids, such as tea (green and black), soy products and fruits with a high content of flavonoids (especially berries), improves mood. ^4.5 There is also evidence that eating foods rich in flavonoids in children improves the mental health of children and adolescents. For example, recent double-blind studies in children and young adults found that drinking a flavonoid-rich wild blueberry drink containing 253 mg of anthocyanins significantly improved mood within two hours of drinking. ⁵ One study concluded that “…nutritional factors may play a key role in improving mood and may be one way to prevent dysphoria and depression…” ⁶ .

‌‌Five vitamins and supplements to improve your mood

Improving your mood requires a holistic approach. A positive attitude towards life, a healthy lifestyle, nutritious nutrition and the judicious use of key supplements are the main milestones on the path to health, happiness and well-being.

It is critical to support your body with a quality supplement containing at least the recommended daily allowance of all vitamins and minerals, plus additional vitamin D3 (2000-5000 IU per day), quality fish oil with EPA+DHA+DPA from 1000 to 2000 mg per day and any extract rich in flavonoids, such as grape seed or pine bark, at a dosage of 100 to 300 mg per day. These essential supplements alone (particularly fish oil) can significantly improve your mood. In addition to these supplements, there are several natural products that are backed by scientific evidence for their effectiveness in uplifting your mood.

1. Saffron

Saffron is considered the best herbal ingredient to improve mood. Numerous studies have shown standardized saffron (Crocus sativus) extract to be a safe and effective natural mood booster. ^7-9 This effect of saffron is due to several of its qualities. For example, it increases the level of neurotransmitters important for raising mood in the brain: serotonin and dopamine. In addition, it regulates the stress response and reduces inflammation in the brain. Several studies have shown that saffron can be safely used with traditional antidepressants. It may even reduce some of their side effects! The usual dosage of saffron extract standardized to 2% safranal is 15 mg twice daily. However, some studies use a dosage of 30 mg twice a day. Saffron is definitely the best choice when taking traditional antidepressants.

Benefits of saffron: more.

2. 5-hydroxytryptophan

5-hydroxytryptophan (5-HTP) is obtained from the seeds of the African Griffonia plant (Griffonia simplicifolia). It is a direct precursor of serotonin, the main neurotransmitter that regulates mood. Not only does 5-HTP increase levels of serotonin, but also endorphin and other mood-enhancing neurotransmitters. Its positive effect on mood has been confirmed in many double-blind studies. ^10-12 The usual recommended dosage is 50-100 mg three times a day (best taken before meals, preferably in enteric-coated or chewable tablet form to prevent stomach upset). 5-HTP is the best choice for carb cravings or severe sleep problems.

5-hydroxytryptophan is the best natural remedy for increasing the level of serotonin in the brain: more.

3. St. John’s wort

St. John’s wort (Hypericum perforatum) extract is a popular natural mood booster proven to be effective in over 30 double-blind studies. ^13-15 The dosage of St. John’s wort extract (standardized to 0.3% hypericin) is 900 to 1800 mg per day. If you are taking any prescription medications, check with your doctor before using St. John’s wort extract. It appears to stimulate the production of certain enzymes in the liver and intestines that break down certain medications, including birth control, which can reduce their effectiveness. With a strong deterioration in mood, St. John’s wort extract can be taken in conjunction with 5-hydroxytryptophan.

St. John’s wort is the best mood supplement: more.

4. Palmitoylethanolamide (PEA)

Palmitoylethanolamide (PEA) is a fatty substance produced by the body. In addition, it can be taken as a dietary supplement. In the brain, PEA reduces inflammation and reduces stress on brain cells. It has been shown to improve mood in a clinical study at a dosage of 600mg twice daily. ¹⁶ An improvement in mood was noticeable after two weeks of use. PEA is the best choice for severe physical discomfort and bad mood.

Palmitoylethanolamide (PEA) Quick Guide: more.

5. S-Adenosyl Methionine (SAMe)

S-Adenosyl Methionine (SAMe) is used in the production of many brain chemicals, including serotonin and other neurotransmitters. SAMe supplementation has been shown to improve mood in published clinical studies. Dosage: 200-400 mg three times a day. SAMe is also good for the liver and during pregnancy. It may be optimal for low mood and liver disorders caused by hormonal imbalances, exposure to toxins, or pregnancy.

Improve mood, relieve pain and support the brain – naturally with SAMe: ​​ more.

‌‌How do I know if the recommended products are working?

Even natural mood enhancers require 2-6 weeks of use before they show any effect. One of the first changes noted by many is the improvement in the quality of sleep. If the mood remains low, this may indicate clinical depression, which is usually accompanied by other signs and symptoms:

1. Poor appetite with weight loss or increased appetite with weight gain.
2. Insomnia or hypersomnia (pathological drowsiness).
3. Physical hyperactivity or inactivity.
4. Loss of interest in or pleasure from ordinary activities, decreased sexual desire.
5. Loss of strength, fatigue.
6. Feelings of worthlessness, self-reproach, excessive guilt.
7. Weakening of the ability to think or concentrate.

See your doctor if you have five or more of these symptoms or think about harming yourself.

Sources:

1. Winokur A, Maislin G, Phillips JL, et al. Insulin resistance after oral glucose tolerance testing in patients with major depression. Am J Psychiatry 1988;145:325-330.
2. Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl Psychiatry. 2019;9(1):190.
3. Jahangard L, Sadeghi A, Ahmadpanah M, et al. Influence of adjuvant omega-3-polyunsaturated fatty acids on depression, sleep, and emotion regulation among outpatients with major depressive disorders – Results from a double-blind, randomized and placebo-controlled clinical trial. J Psychiatrist Res. 2018;107:48-56.
4. Rothenberg DO, Zhang L. Mechanisms Underlying the Anti-Depressive Effects of Regular Tea Consumption. Nutrients. 2019 Jun 17;11(6):1361.
5. Cásedas G, Les F, López V. Anthocyanins: Plant Pigments, Food Ingredients or Therapeutic Agents for the CNS? A Mini-Review Focused on Clinical Trials. Curr Pharm Des. 2020;26(16):1790-1798
6. Khalid S, Barfoot KL, May G, et al. Effects of Acute Blueberry Flavonoids on Mood in Children and Young Adults. Nutrients. 2017 Feb 20;9(2). pii:E158. doi: 10.3390/nu
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8. Khazdair MR, Boskabady MH, Hosseini M, Rezaee R, M Tsatsakis A. The effects of Crocus sativus (saffron) and its constituents on nervous system: A review. Avicenna J Phytomed. 2015 Sep-Oct;5(5):376-91.
9. Shafiee M, Arekhi S, Omranzadeh A, Sahebkar A. Saffron in the treatment of depression, anxiety and other mental disorders: Current evidence and potential mechanisms of action. J Affect Discord. 2018 Feb;227:330-337.
10. Hausenblas HA, Heekin K, Mutchie HL, Anton S. A systematic review of randomized controlled trials examining the effectiveness of saffron (Crocus sativus L.) on psychological and behavioral outcomes. J IntegrMed. 2015;13(4):231-240.
11. Byerley WF, Judd LL, Reimherr FW, et al. 5-Hydroxytryptophan. A review of its antidepressant efficacy and adverse effects. J Clin Psychopharmacol 1987;7:127–137.
12. Jangid P, Malik P, Singh P, Sharma M, Gulia AK. Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode. Asian J Psychiatr 2013;6(1):29-34.
13. Poldinger W, Calanchini B, Schwarz W. A functional-dimensional approach to depression: serotonin deficiency as a target syndrome in a comparison of 5-hydroxytryptophan and fluvoxamine. Psychopathology 1991;24:53–81.
14. Ng QX, Venkatanarayanan N, Ho CY. Clinical use of Hypericum perforatum (St John’s wort) in depression: A meta-analysis. J Affect Discord. 2017;210:211-221.
15. Eatemadnia A, Ansari S, Abedi P, Najar S. The effect of Hypericum perforatum on postmenopausal symptoms and depression: A randomized controlled trial. Complement Ther Med. 2019;45:109-113.
16. Singer A, Schmidt M, Hauke ​​W, Stade K. Duration of response after treatment of mild to moderate depression with Hypericum extract STW 3-VI, citalopram and placebo: a reanalysis of data from a controlled clinical trial. Phytomedicine. 2011;18(8-9):739-742.
17. Ghazizadeh-Hashemi M, Ghajar A, Shalbafan MR, et al. Palmitoylethanolamide as adjunctive therapy in major depressive disorder: A double-blind, randomized and placebo-controlled trial. J Affect Discord. May 2018;232:127-133.
18. Sharma A, Gerbarg P, Bottiglieri T, et al. S-Adenosylmethionine (SAMe) for Neuropsychiatric Disorders: A Clinician-Oriented Review of Research. J Clin Psychiatry. 2017;78(6):e656-e667.

Ayurvedic treatment of mood swings: preparations and recommendations

Mood swings are a normal process that occurs at various times in a woman’s life. They can occur during the menstrual cycle, pregnancy, relationships, parenting, and so on. Every woman has to deal with her mood swings from time to time, but the truth is that she has to control them herself. The other person can help you, but to get long-term relief, you have to work on yourself.

Take advantage of natural advice and herbal remedies from Ayurveda, which will not only help during menstrual cycles, but also improve mental and physical strength.

A woman’s mood swings affect the entire family and their health, as the woman is the one responsible for keeping each and every person in the family connected to each other. Therefore, it is considered the thread that holds all precious beads together.

Causes of mood swings

Mood swings can be caused by many reasons. If we make a list, it will be infinite. Reasons help us prevent a situation from reoccurring, but in case of mood swings, it is better to get immediate and long-term relief than to spend time discussing the reasons. Since this condition can cause complications or lead to more negative consequences. So, first try to calm down and then think about the cause and its solution. This will not only help you easily solve the problem, but also avoid its reoccurrence.

Mood swings are mainly due to poor health, either mental or physical. Hormonal imbalances in the body affect feelings and thoughts leading to mood swings.

Major causes of mood swings:

• Relationship issues.
• Professional dissatisfaction.
• Unsatisfied desires.
• Expecting something more from others.
• Dependence on others.
• Financial crisis.
• Pregnancy.
• Period of menstruation.
• Menopause.
• Free time.

Ways to manage mood swings

• Drink water – plenty of water will help you reduce your mood swings to a greater extent. According to research, the more water you drink, the better your mood.
• Meditation is the best natural way to relieve stress and eliminate mood swings.
• Regular exercise and yoga – improve blood circulation and help in the body’s hormonal balance, which improves mood.
• Walking regularly – walking keeps you fit and thus plays a vital role in controlling mood swings.
• Avoid smoking and alcohol. The use of alcohol and drugs gives only psychological relief, in fact, only causes deterioration of health – mental or physical.
• Avoid caffeine and sugar – most women increase their consumption of sweets and chocolate products during mood disorders. Limiting these foods helps eliminate stress.
• Head or body massage – helps to get rid of bad mood. This is the easiest and most convenient way.
• A balanced diet is the main remedy for any health problem, because too much of anything leads to negative results.
• A diet that works: eating foods rich in calcium; increase Omega – 3; 1-2 cups of herbal tea twice a day; coffee (only 1 to 2 cups) for those addicted to it.
• Time “I” – spend time alone with yourself. This will help you stay calm longer.
• Getting involved – participating in social activities or spending time with good people can help you refresh yourself: spend time with family, friends, socialize with positive people, play with children, spend time with pets.
• Keep your distance – keep your distance from people and thoughts that discourage you. This will help you avoid disappointment and prevent mood disorders.
• Proper sleep is the most important factor besides a balanced diet, which plays a vital role in the treatment of all diseases. Sleep improves the functioning of various parts of the body, therefore, maintaining good health forever.
• Avoid loneliness – do not confuse “I” time and loneliness, they are different concepts. Loneliness, which can lead you to darkness or negative thoughts, should be avoided.
• Organize your leisure time – do not sit back and let your mind think about trifles. Do something interesting to calm down and rejuvenate. Give preference to music, reading books, cooking, watching inspiring videos and programs.
• Increase your confidence – always believe in yourself. Learn to take responsibility for your actions, good or bad.
• Join Stress Relief Communities – many groups work to save people who are at increased risk of developing severe depression and other health problems due to stress, anxiety and mood swings. Become a member, learn something new, help yourself just as you help others.

Ayurvedic drugs for mood swings

According to Ayurvedic principles, human well-being is based on a balance between mental, physical, spiritual and social health. This balance leads to a healthy and happy life for a person. With this in mind, experts offer an excellent combination of herbal products made with the aforementioned powerful herbs to help you get rid of mood swings effectively.

Serpina

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Serpina is an Ayurvedic supplement that helps relieve anxiety disorders. The natural herbs contained in this product help restore normal blood pressure.

Stresscom

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Stresscom has been proven to support brain function and relieve mental stress. Capsules provide hormonal balance, a healthy immune system and improve human reproductive health. Ashwagandha provides nourishing and energizing benefits to different parts of the body, resulting in holistic health.

Trikatu

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Trikatu is used during depression to reduce the effects left by stress and psychological trauma.

Di-Stress

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Di-stress helps to restore the nervous system, improve overall well-being and increase efficiency. Eliminates irritability and nervousness, helps to reduce psycho-emotional stress. Promotes the health of the heart and blood vessels, harmonizes the nervous and hormonal systems, improves immunity.

Mentox

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Mentox activates the brain, improves memory and concentration. Increases the body’s ability to withstand stress, eliminates mental and psycho-emotional stress.

Siledin

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Siledin stimulates the activity of the brain, increases the speed of reactions, attention, stress resistance in case of high mental and emotional stress, multitasking and the ability to quickly switch at work, adaptability in case of a sharp change in the situation. The drug improves the quality of rest, relieves stress, as well as insomnia, headaches, migraines.

Medha Vati Divya

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Medha Vati – maintains the working capacity of the brain, regulates the functions of brain activity. Medha Vati helps to improve memory even in old age, relieves insomnia and headaches, solves problems with concentration, increases efficiency during study. The tool also improves the condition with anxiety and mood swings, aggression and irritability.

Tagara

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Tagara is a beneficial herb for those who suffer from insomnia, it helps the patient fall asleep quickly and allows them to wake up without feeling woozy. The herb extract reduces irritability of the brain and spinal cord and is considered a good medicine for those who suffer from anxiety and stress-related anxiety without impairing the ability to concentrate, providing a sense of calm.

Narayana kalpa

Narayana kalpa with a mild sedative effect to normalize the functioning of the nervous system. It reduces irritability, reduces feelings of anxiety and restlessness, copes well with insomnia, including chronic insomnia, promotes sound and healthy sleep.

Amla Giloe Juice

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Immunomodulator, antioxidant, significant strengthening of immunity, effective help and protection against viral diseases, flu, deep cleansing, hepatoprotector, getting rid of depression, rejuvenation and active tone of the body.

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Brahmi consists of a standardized extract of the herb Brahmi (Bacopa Monnieri). It is considered the best herb for balancing the mind and intellect of a person. The drug strengthens the immune system and increases the ability to retain memory.