Mood swings could be due to Hormonal imbalance that can cause bouts of anger, irritability, depression, anxiety, fatigue and insomnia. Regulating your hormones can significantly improve and balance your emotional health and resolve mood disorders. Learn the simple ways you can manage your mood swings naturally.
Mood swings could be due to your hormone fluctuations. When your serotonin levels rise and fall rapidly, this can lead to the roller coaster ride of emotional flux. Many women experience this during their menstruation and menopause cycles. Both estrogen and progesterone, which fluctuate during a woman’s cycle, control serotonin production levels. Hormones make a big difference in your emotional state, causing both good and bad mood patterns.
{Are you feeling sad and depressed all day? This is a SAD Syndrome. Find out the natural ways to fight SAD Syndrome.}
Mood Swings, Manage Naturally
Serotonin, your brain chemical, is responsible for modulating your mood. If your serotonin levels are high, so are your moods. If levels are low, mood drops. So to keep your happy hormones balanced, you need to eat a nourishing diet and do exercise daily. Moreover some natural therapies centered on botanical enhancements can also help.
Boost Your Serotonin to Manage your Mood Swings
Serotonin helps to regulate your mood naturally. When your serotonin levels are normal, you feel: happier, calmer, more focused, less anxious and more emotionally stable.
Here are simple ways you can manage your mood swings naturally:
Exercise
Exercising triggers the release of tryptophan into your blood, an amino acid that’s converted to serotonin in your brain.
Doing any kind of Aerobic exercise, at a level you’re comfortable with, gets your heart rate up and helps in a good mood. You may include aerobic exercises like brisk walking, swimming, bicycling, jogging, light hiking, dancing, power yoga.
Taking a mindful walk in nature can help you transition away from work and daily struggles. This can create feelings of wellbeing, provide better sleep, improve mood and manage stress.
Go Out in Sunlight
When you are inside all day or in winters generally you stay inside and don’t do any kind of exercise, your serotonin tends to be lower. You need to spend time in the sunshine to help increase serotonin levels. To maximize these potential benefits, aim to:
- spend at least 10 to 15 minutes outside each day in sunlight. Nourish your Body and Mind with Healing Sunlight
- Do nature walk as the green around has a positive impact on your mind.
- take your physical activity outside to help increase the serotonin boost brought on by exercise.
If you live in a rainy climate, and have a hard time getting outside, you can still increase serotonin with bright light exposure from a light therapy box. You can shop for this online.
Caution: If you have bipolar disorder, talk to your therapist before trying a light box. Using one incorrectly or for too long has triggered mania in some people.
Serotonin Diet
Include Foods That Could Boost Your Serotonin. Here are 7 foods that you can include in your diet when you feel low:
- Eggs. The protein in eggs can significantly boost your levels of tryptophan. Include eggs in your breakfast to kickstart your day.
- Cheese. Cheese is another great source of tryptophan. Make a multigrain cheddar cheese vegetable sandwich to boost your mood.
- Pineapples. Eat them fresh
- Nuts and seeds. Have a handful of your favorite nuts and seeds that are also good sources of fiber, vitamins, and antioxidants.
- Eat a high-fiber diet to fuel healthy gut bacteria which research shows play a role in serotonin levels through the gut-brain axis.
- Eat foods high in protein, iron, riboflavin, and vitamin B6 all tend to contain large amounts of tryptophan. Try to mix high-tryptophan foods with carbs, to get a serotonin boost.
Note: The tryptophan you find in food has to compete with other amino acids to be absorbed into the brain — the foods listed above contain high amounts of tryptophan.
Your best chance at achieving a serotonin boost without using supplements is to eat them often, with a serving of healthy carbohydrates, like:
- rice
- oatmeal
- whole grain bread
{Understand Mood Disorders and Food has a Deep Connection}
Supplements
You may include some dietary supplements that may help to jumpstart the production and release of serotonin by increasing tryptophan. Choose supplements made by a manufacturer that is known and can be researched for reports on their quality and purity of products. Research suggests these supplements could help increase serotonin and reduce symptoms of depression.
You may try Palak notes, supplement for Anxiety + Anger + Mood + Calm
This supplement is a mood booster with vitamins, magnesium and potassium that releases stress and anxiety, for a calm and better functioning mind and body in the form of easy to digest capsules. Learn More
Gut Health & Pre and Probiotics
There is a strong link between your mood and your gut health. If your gut health is compromised, then including prebiotics and probiotics in your diet may increase tryptophan in your blood, helping more of it to reach your brain. You can take probiotic supplements, available online, or eat probiotic-rich foods, such as yogurt, and fermented foods, such as kimchi or sauerkraut.
{Fermented Rice Super Powerful Probiotic}
Ayurvedic Massage Therapy
Ayurvedic Massage therapy helps increase serotonin and dopamine, another mood-related neurotransmitter. It also helps to decrease cortisol, a hormone your body produces when stressed.
A 20 minutes of massage therapy can make you less anxious and depressed. You can do a self abhyanga massage or ask your partner to massage or you can go to an Ayurveda center for a Abhyanga,Swedana, Pizhichil, or Shirodhara massage therapy.
Self-care Therapy
Mood is a very complex mechanism, and it’s not always that easy to keep your mood in balance. But sometimes just engaging in self care therapy can help.
Thinking and doing something that makes you feel good can help increase serotonin in your brain, which can help promote an improved mood in general.
- visualizing a happy moment from your memory
- thinking about a positive experience you had with a loved ones
- looking at photos of things that make you happy, such as your pet, a favorite place, or close friends
- Cozy warm scented bath at home.
- Doing some activity that makes you feel elated
- Meeting with a friend over a cup of coffee
- Going out for a long aimless drive
- Reading a book
- self meditation
- Cleaning home
Make Sleep as a Priority, Mental Well-being Circadian Way
Your body needs between 7 and 9 hours of sleep per night to maintain optimal health and well-being. Sleep loss affects your social interactions and fluctuating emotions.
Meditation
Meditating can help relieve stress and promote a positive outlook on life, which can greatly boost serotonin levels.
Sea Water is Therapeutic and Healing
Learn the numerous Benefits of Sea Water Swimming and Living Close to Sea and how it can impact your overall health and well being.
Mental well-being is important at every stage of life, from childhood and adolescence through adulthood. It keeps your emotional, psychological, and social health in balance. Your mental health determines how you handle stress, relate to others, and make choices. To be in control of your mood swings, you need to make these 7 daily activities your priority for your mental wellness > 7 Daily Activities to Improve Your Mood
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