Have you felt more than a little blue in the past few weeks? You're definitely not the only one feeling that way. Up to 10 percent of the population has suffered a declining mood for at least some part of the year. In the winter months, that number can climb even higher. That's why we'll reveal some of the ways that you can boost your mood naturally. You'll get good tips for feeling better all on your own.
Probiotics
Your microbiome actually houses a few pounds of bacteria. Researchers now study something called the gut-brain axis. That's because if you have an imbalance in your gut flora, you might be more likely to experience depression. Experts still want to know how exactly bacteria affect our moods from day to day. What they have found is that this might have to do with certain bacterial strains, hormonal pathways to serotonin and cortisol, as well as your ability to take in nutrients.
But you might wonder how you can keep your gut flora in balance. Eat prebiotic-based foods. Some of these foods include the following:
Asparagus
Honey
Jerusalem artichokes
Legumes
Oatmeal
These foods feed the "good" bacteria in your digestive system. Another type of food that you should eat are probiotic foods. Some of these foods include the following:
Kefir
Kombucha tea
Miso
Olives
Yogurt
Serotonin
Do you find yourself craving carbs? You might have a deficiency in serotonin. Serotonin is a neurotransmitter that regulates both mood and hunger. You can keep serotonin in balance by eating foods rich in an amino acid called tryptophan and vitamin B. Some foods that contain tryptophan include some of the following:
Cheese
Eggs
Nuts
Salmon
Turkey
Some foods that have a lot of vitamin B include some of the following:
Cauliflower
Celery
Garlic
Spinach
Go Outside
Did you know that going outside could considerably boost your mood? According to Dr. Dee of Healing Hands Chiropractic, there are plenty of reasons why you should spend more time outdoors when you deal with mood issues.
One reason that Dr. Dee suggests that people with mood issues go outside is that it could actually boost your immune system. The doctor shared a study that states that the forest contains a chemical called Phytoncide. It kills all of the invaders that try to enter your immune system. The effects of Phytoncide actually last for up to a month after you go to the forest! All you need is a romp in the forest once a month to significantly boost your mood.
Adaptogens
Adaptogens are plants that serve a medicinal purpose. These plants heal your body while helping it change according to any stressful circumstances in which you may find yourself. For example, Schisandra chinensis, a Chinese plant, has antidepressant effects. It happens by helping your neuroendocrine paths. You can eat the Schisandra plant just as you would a regular fruit. You can also take it in tincture or capsule form. You can also make the Schisandra plant into a tea. To make it into a tea, just put 3 grams of this plant into water for about an hour.
Relieving Stress
Stress negatively affects both your mental and emotional states. The Centers for Disease Control and Prevention states that 25 percent of adults feel a ton of stress at work. These days, many adults work a lot more than they did 20 years ago.
When you experience stress for long periods of time, you could experience something called adrenal fatigue. Your adrenal glands control your body's stress hormones. When your body constantly experiences stress, your adrenal glands get overworked. Then they become over fatigued. Some of the signs of adrenal fatigue include some of the following:
Brain fog
Cravings
Decreased protection against ailments
Tiredness
Trouble sleeping
Weight gain
You can also do some of the following tasks to support the health of your adrenal glands:
Sleep 7-9 hours a night
Don't drink caffeine after 12 p.m.
Walk outside for at least 20 minutes a day
Reach out to friends and family when needed
Don't think that you automatically have to seek out medical intervention to deal with your mood issues. However, some people may find that some additional help is needed. While you should always try natural healing methods first, seek out medical help if you need it.
Author, Freelance writer