Having mood swings more regularly? Questioning this irregular mood swings?
Here are quick steps we believe will help aid to enhance your mood.
1) Getting Healthy Sleep - Lack of sleep results in feelings of irritability and body weakening. This is in proportion to how much you allowed your body to rest and heal itself overnight. Sleep deprivation raises risks of inability to concentrate and memory problems. Your sleep quantity and quality has direct relation to changes in the balance of major neurotransmitters in the brain, such as serotonin, norepinephrine, dopamine, melatonin and others. Relearning good sleep habits accompanied by relaxation techniques comprise a good therapy for depression. Start by going to bed and getting up the same time each day. People who enjoy 7 or more hours of sleep per night are more likely to experience excellent mood the next day. 7 1/2 to 8 1/2 hours of sleep per night is recommended for both children and adults.
2) Increasing Omega-3 Fatty Acids Intake - Omega-3 fatty acids help to facilitate growth and maintenance of your brain cells, especially cell membranes. The human brain is 60 percent fat and its neurotransmitters move more easily through fat membranes composed of Omega-3 fats. Higher omega-3 content ensures optimal neurotransmitter communication. Omega-3 fatty acids found in fish also elevate your Serotonin levels resulting in a relaxed state of mind. Studies of patients taking medication for major depression have found that 1 to 2 grams a day of omega-3 led to a measurable reduction in symptoms. Good sources of Omega-3 fatty acids include nuts, salmon, mackarel, and tuna. At least 1 gram is recommended daily.
3) Increasing Vitamin B Intake - Vitamin B is required for proper neurotransmitter function. It stimulates brain action and help to regulate the nervous system and control mood swings. About one third of people with depression have folic acid (a type of Vitamin B) deficiency, leading to low serotonin levels in the brain. Vitamin B6 deficiency induces feelings of being depressed and anxious. Depression is also linked to deficiency in thiamin (Vitamin B1) and Vitamin B12, which when untreated can lead to irreversible nerve damage. Vitamin B can be found in liver, meat, poultry, fish, wheat, oatmeal, and whole brown rice.
4) Increasing Tryptophan Intake - Tryptophan is an essential amino acid (a building block of protein that the body can't make) and precursor for serotonin production. It is helpful for regulating sleep, calming frayed nerves, facilitating weight loss and appetite control, enhancing mood, and increasing pain tolerance. Good sources of Tryptophan include mangos, bananas, chocolate, oats, milk, and cottage cheese. 200 milligrams of Tryptophan is recommended daily.
5) Increasing Healthy Carbohydrate Intake - Healthy Carbohydrates are necessary for serotonin production. A low-carb diet may bring about irritability and impatience because the brain needs a constant supply of blood sugar to function well. Depression sufferers tend to have low blood sugar. Healthy carbohydrates can be found in beans, potatoes and root vegetables, winter squash, fresh fruits, and whole grains. Eating 5 to 6 smaller meals, each with at least 15 grams of carbohydrates (the amount found in a medium apple or pear) is recommended.
6) Avoiding Simple Carbohydrates - Simple Carbs (carbohydrate food made from white sugar, white flour, white rice) rapidly increase insulin production which can lead to a depressed state of mind and irritability. Excessive intake of Simple Carbs can also cause weight gain, headaches, and feelings of guilt and sadness. They also exacerbate hormonal problems in women such as PMS (Pre-Menstrual Syndrome) and menopause, leading to more pronounced imbalances.
7) Avoiding Alcohol Intake - Alcohol and drugs can slow or prevent recovery from depression. They can even aggravate feelings of hopelessness, unhappiness, and other negative emotions. Alcohol lowers the serotonin and norepinephrine levels in your brain, magnifies the effects of stress hormones, wipes out every vitamin in your system, and speeds the elimination of antioxidants in your blood.
8) Maintaining Proper Body Posture - The body systems and the mind are integrated. Your posture influences muscle tension throughout your body and in turn affects your brain's reactions to stimuli. Muscles tighten due to feelings of stress. Muscular tension contributes to mood and emotional reaction by becoming or remaining contracted. Muscles are more relaxed when lying down, leading to brain activity that instructs a calming reaction to a given situation. Also, sitting slumped is associated with lower work-related self-confidence versus sitting straight. Proper posture when standing, sitting, or lying down allows better circulation inside the body.
9) Exercising Regularly - Exercise works as well or even better than antidepressants. Incorporating exercise into your everyday routine will uplift you emotionally while improving your general health; this accelerates recovery from depression. Brisk walking and other cardiovascular exercises are excellent for improving your heart rate and elevating production of endorphins - natural pain medication hormones that help you feel better and improve your mood.
10) Being Optimistic - Learn to magnify positive thoughts and kill the negative thoughts before they accumulate and bring you to a depressed mood. Switch your bad thoughts to upbeat and uplifting thoughts. Maintain a daily record of each switch from negative to positive thought. Strive to decrease the number of times you need to switch until you are able to develop positive perspectives in all your dealings from the start.
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