Whether someone has been diagnosed with a mood disorder such as depression or anxiety, they suffer from monthly PMS or PMDD (premenstrual dysphoric disorder), or they're just feeling out of sorts, most people can benefit from finding simple and natural mood boosters.
*Be sure to consult your doctor before discontinuing any medication, taking supplements starting an exercise program.

Exercise
Exercise naturally increases endorphins, serotonin and dopamine, your “feel good” brain chemicals. Besides elevating mood, exercise improves cardiovascular functioning, increase flexibility and bone strength.

Let the Sunshine In

Light halts the production of melatonin, the sleep hormone produced in the pineal gland in the brain. In addition, this hormone stimulates serotonin, melatonin's energizing, daytime sidekick. Too little exposure to daylight can lead to depression and even seasonal affective disorder, a condition more common in states that have fewer days of sunshine.

Take Fish Oil

No need to swallow a mouthful of cod liver oil. The Omega essential fatty acids in fish oil can improve mood. If someone doesn't regularly eat cold water fish such as mackerel, salmon, black cod, albacore tuna, sardines, and herring, they can supplement with a mercury-free (PCB's) fish oil. It's important to take a fish oil supplement that provides the proper ratio of 3, 6, and 9 Omega fatty acids.

Communicate Feelings

Crying, talking or writing out feelings creates an emotional outlet and can bring dormant feelings, (hidden mood ‘saboteurs’) to the surface.

Connect with People

Depressed or anxious people often feel like crawling into bed and avoiding the world, but forcing connections with others, particularly supportive friends and family can help. Lack of social interaction, feeling disconnected or isolated, can deeply affect a person's overall sense of well-being.

Sleep More Deeply

The quantity and quality of sleep affects how someone feels each day. While some people only need 6 hours a night, others need 8. Either way, quality counts. Go to bed earlier, insert ear plugs and put on an eye mask. Boost the body’s production of the amino acid tryptophan, a pre-cursor to serotonin, by eating nuts or animal products before bed. Tryptophan supplements are also available. Dimming room lights before bedtime stimulates the brain's melatonin production, a hormone that helps promote sleep.

Take SAM-e

Sam-e is a naturally occurring compound found in all living things. It’s distributed throughout the human body and it contributes to maintaining mood levels. While it's exact function is fairly complex, essentially Sam-e helps molecules in the brain do their job to promote a sense of emotional well-being. SAM-e levels tend to decline as people get older. Effects are often felt in 7 to 14 days although results may vary. Individuals taking SSRI's, MAO inhibitors or with Parkinsons, bi-polar disorder or manic depression should not use Sam-e.
Buy a pet

Studies indicate that pets produce a calming affect in their owners by lowering blood pressure and increasing overall psychological well-being.

Take Vitamin B

Our bodies don't effectively store B vitamins, particularly while dieting, consuming alcohol or caffeine. Increase vitamin B rich foods, or supplement with B complex to fight moodiness, stress and fatigue.
Take Magnesium

This critically important and powerful mineral is involved in a surprisingly long list of ailments and critical bodily functions. The brain relies on this miracle mineral to produce a sufficient amount of serotonin.

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 Moods

If a chronically low mood is impacting your life, track and record your symptoms every day for at least three months. Take note of key patterns such as time of day, what you ate, menstrual cycle, and stress triggers (job change, extra caregiving demands, illness, marital problems, etc). Symptom tracking helps determine if your moods swings are influenced by situational stress, physiological changes or both.
If you notice a physical pattern emerge (menstrual cycle, after eating certain foods, or chronic) consider measuring your hormones and neurotransmitters. Ask your doctor about a blood or saliva test to measure hormone levels and a urine test to measure brain neurotransmitters.

Consider Natural Mood Boosters But Don't Abruptly Stop Medications

If your doctor recommends an anti-anxiety or anti-depressant medication, consider natural alternatives. People often end up on a medication roller coaster, testing several prescriptions and doses before finding something that works (and where the side effects aren't worse than the mood issues). Sometimes people habituate to a drug and have to increase the dose to feel the desired affect.
However, if after at least three months of carefully testing natural mood boosting alternatives, you don't feel better, don't hesitate to talk to your doctor about a prescription. Be sure to ask about the most common side effects and possible interactions with vitamins and other medications.
Find a solution that works for. Your daily mood plays a critical role in the quality of your life and the lives of your loved ones. You deserve to feel good.



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