How to improve your mood is a question that has arisen more than once in each of us. Let’s look at some ways to enhance mood from the point of consuming natural antidepressants which we can find among fruits, vegetables and drinks. These foods are not only mood boosters, but also can act as remedies against mood swings (including during the menopause), anger and as extra supplements for fighting depression.
Main causes of bad mood
Bad moods, general weakness and irritability are symptoms that occur in every person. In order to get out of such a state you need to know how to lighten your mood. There are many ways to manage the emotional state. Positive mood is very important, because it gives faith in yourself and your strength, allows you to succeed. In order to get rid of a bad mood it is necessary to find the cause of the gloomy state. Very often we are not aware of the cause of his sadness, but it is always there. If a bad mood persists for a long period of time, it develops into depression, which is considered a mental disorder.
The main causes of bad moods:
- The emotional state depends largely on the people around us. Oddly enough, but for a person it is always important that his opinion coincides with the opinion of others. If this does not happen, then the mood changes.
- A calm atmosphere is another factor responsible for a normal mood. If you live in constant stress, conflicts and nerves are heated to the limit, it leads to disorders of the emotional state, that is, a bad mood.
- Financial problems are also a cause of bad moods. Very often the financial situation speaks about the success of a person and his demand. If desires do not match opportunities, this always leads to disappointment.
- Worry, anticipation of trouble, and tension are other causes of emotional distress.
- Poor sleep, unhealthy eating and monotonous work can provoke a bad mood, and even a depressed state.
Tips to elevate mood
As soon as fatigue, sadness and melancholy begin to set in, it is necessary to switch the mood in a positive direction.
- Try to relax, watch your favorite movie or a good comedy. Laughter will lift your spirits, help distract you from your problems.
- Good music is one of the most popular ways to improve your mood. Keep a music player handy or load your favorite songs into your phone. A few minutes of musical relaxation and you’re back to normal.
- Eating a nutritious diet always makes you feel good. There are a number of foods that affect your mood.
- Emotional state also depends on bad habits such as smoking, alcoholism and drug addiction. A healthy lifestyle, good sleep and sports are the perfect combination for a good mood.
Mood enhancing foods
Mood elevating products should be in everyone’s diet. This allows you to keep your emotional state under control and prevents the appearance of depressive disorders. Anxiety, bad moods, apathy – these are mental problems that arise from chemical imbalances in the brain. Neurotransmitters consisting of serotonin, norepinephrine and dopamine are responsible for general well-being and regulate mood. There are certain foods that stimulate the production of these substances, thereby increasing mood.
These fruits are high in tryptophan: this amino acid forms the joy hormone serotonin. Some studies also show that tryptophan helps fight alcoholism, a frequent companion of depression. And B vitamins, which bananas are also rich in, help it be absorbed.
This drink stimulates the production of dopamine, the hormone responsible for feelings of pleasure. In addition, coffee speeds up circulation, increases concentration and relieves fatigue. But doctors recommend drinking no more than two cups of this drink a day. Otherwise, you can achieve the opposite effect: insomnia and fatigue.
A study of 80,000 people showed that seven servings of fruits or vegetables a day can fight depression. Brightly colored vegetables such as peppers, eggplant, zucchini, beets, and carrots are especially helpful.
Omega-3 helps fight depression, improves brain function and reduces the risk of cardiovascular disease. Magnesium reduces anxiety, insomnia and irritability. And vitamin B12 makes it easier to absorb the “fun” tryptophan.
Recent research shows that mood can be strongly influenced by gut function. Danish scientists believe that a glass of kefir or yogurt can help improve intestinal function – as well as your mood.
Harvard scientists have found that flavonoids in cacao relax the walls of blood vessels and lower blood pressure. And the magnesium in chocolate also helps tryptophan get to the brain and start synthesizing serotonin. Doctors recommend eating no more than 50 grams of dark chocolate a day.
Scientists from the UK found that a lack of folic acid affects the mood. And to get 20% of the daily norm, you need to eat only 4 stalks of asparagus. Also this substance can be found in lettuce, spinach, parsley, dill and broccoli.
This product is also high in tryptophan. And a recent study also found that fresh cheeses contain spermidine, a substance that protects cells from aging. Doctors recommend eating about 55g of mozzarella a day.
This berry contains vitamin C, fiber and potassium, has nutritional and energetic properties. Strawberries improve mood, relieve pain during menstrual periods and increase body defense.
Dried fruits are rich in magnesium, which helps reduce headaches and bring stress under control. Apricots contain about 80% of sugar and are good for the nervous system. Figs restore strength and reduce irritation, raisins improve performance and strengthen the nervous system, and dates are great for uplifting.
The drink is rich in the substance L-theanine: it helps transmit nerve impulses to brain cells, increases efficiency and improves mood. Scientists recommend drinking about two cups of black tea or five cups of green tea a day.
This seaweed contains many B vitamins, useful for the absorption of the “joy hormones” and adrenaline. Deficiencies can cause chronic fatigue and bad moods.