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Boosting mood with natural remedies -
Decreasing your intake of processed foods and increasing your intake of fruits and vegetables may help decrease inflammation and improve bipolar disorder symptoms. Your food choices may also give you a sense of control and help you cope with symptoms, which can make your overall treatment plan more effective.
Talk with a healthcare professional before making any dietary changes or starting a new way of eating. Omega-3 fatty acids and vitamin D are two nutrients that your body needs to thrive. Fish oil supplements are a popular way to get omega-3s, and getting adequate sunlight exposure can help boost your vitamin D levels.
Researchers are not sure why omega-3 and vitamin D improve bipolar disorder and other mental health conditions such as attention deficit hyperactivity disorder ADHD , schizophrenia , and impulsive behavior. However, what is known is that omega-3 and vitamin D are needed for serotonin regulation, which affects brain function and may contribute to improved symptoms in mental health conditions.
Many people in the United States do not get enough omega-3 and vitamin D, and many need to take supplements to have adequate levels of these important nutrients. Low levels of vitamin D and omega-3 have been linked to mood disorders, including bipolar disorder.
Some studies on vitamin D and omega-3 supplements have shown these nutrients may decrease symptoms like depression. Potential side effects of omega-3 include abdominal discomfort, diarrhea , and a fishy aftertaste. Taking a too-high dose may increase the risk of bleeding.
Too much vitamin D can lead to calcium buildup in the blood. Keep in mind that supplements are not regulated by the FDA, so the strength, purity, and safety of products cannot be guaranteed.
One study found that a vitamin D dose of 2, international units daily was effective for children and teens with bipolar disorder. An omega-3 dose of 1 to 2 grams per day, including both EPA and DHA, is sometimes recommended for depression.
Fish oil is a common supplement for omega-3s. The best natural mood stabilizer depends on your symptoms and needs. Everyone is different, and people respond differently to both prescription medications and natural treatments.
Your primary care provider or a psychiatrist can be a trusted source of information and recommendations. Natural mood stabilizers are nonprescription treatments for mood disorders such as bipolar disorder. OTC vitamins and supplements, as well as lifestyle habits like nutrition, exercise, meditation, and mindfulness, are all examples of natural mood stabilizers.
The research on natural mood stabilizers is limited. For some people, these options may work better if they're paired with prescription treatments like medication or therapy.
If you want to try using natural mood stabilizers for bipolar disorder, talk to your healthcare provider about whether they could be a safe and effective part of your treatment plan. American Psychological Association. Mood stabilizer. Singh B, Olds T, Curtis R, et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic review s.
Br J Sports Med. Panossian AG. Adaptogens in mental and behavioral disorders. Psychiatr Clin N Am. Updated: Rodrigues Cordeiro C, Côrte-Real BR, Saraiva R, Frey BN, Kapczinski F, de Azevedo Cardoso T. Triggers for acute mood episodes in bipolar disorder: A systematic review.
J Psychiatr Res. Lex C, Bäzner E, Meyer TD. Does stress play a significant role in bipolar disorder? A meta-analysis.
J Affect Disord. Natural Medicine Journal. Siberian ginseng: A review of the literature. Thomson D, Turner A, Lauder S, et al. A brief review of exercise, bipolar disorder, and mechanistic pathways. Front Psychol. Published Mar 4. Hearing CM, Chang WC, Szuhany KL, Deckersbach T, Nierenberg AA, Sylvia LG.
Physical exercise for treatment of mood disorders: A critical review. Identifying an affirmation is a way of providing yourself and others with emotional support and encouragement. Look for inspiration in books, quotes, song lyrics, poems or spiritual verses.
Engaging in meditation allows you to go inward and reflect while finding peace and reaffirming your purpose. Start or end the day by journaling three things for which you are grateful.
When a bad mood or down spirit starts to loom, use this exercise to reframe your thinking and focus energy on the positive. If too much negativity is pulsing through your news feed, shut it off, walk away and read a book or simply sit quietly. Take it a step further and leave your phone behind when you take microbreaks throughout the day.
Scrolling through social media is not a mental break; rather, it acts as a stimulant and can cause additional stress. The sense of smell is powerful and integrally connected to mood and memory. Try infusing your space with your favorite scents such as jasmine, chamomile, vanilla, citrus, peppermint and lavender.
A deficiency in vitamin D, sometimes referred to as the sunshine vitamin, has been linked to depression and anxiety. When possible, take a break outside and soak up some sun. Alternatively, use a sun lamp or light therapy to combat symptoms of seasonal affective disorder SAD. Light therapy can be especially useful for individuals who work inside the majority of the day.
Happiness is influenced by our environment, lifestyle factors and behavioral choices. What are you doing to keep your spirits boosted and your attitude positive and encouraging?
Try some of these hacks to support your efforts. It is important to note, however, that persistent feelings of sadness, anxiety or stress should be communicated to your primary care physician in the event that a deeper issue is at play.
Want to develop hands-on, practical skills to create a foundation for a happy, healthy lifestyle? Become an ACE Behavior Change Specialist! Experiencing stress during the day also affects your ability to sleep well, so using some of these methods to reduce stress might also improve your nightly rest.
It might sound silly, but clinical studies show that chewing gum can boost your mood. Data gathered by a team at Swinburne University associated the act of chewing gum during challenging situations with higher performance, increased alertness, lower cortisol levels, and lower levels of stress and anxiety.
Some scientists think that this effect results from increased blood flow to the brain. Certain scents have calming properties that can even boost serotonin levels in the brain for a relaxing effect. Healthline recommends using these essential oils in your aromatherapy practice:.
Drinking coffee or soda can worsen symptoms of stress and anxiety. According to the Mayo Clinic, the caffeine in these beverages and foods like chocolate is linked with sleep problems that can exacerbate mood disorders.
To complicate matters, however, you can become depressed if you regularly drink caffeine and quit suddenly. In this situation, talk to your doctor or gradually lower your daily intake of soda or coffee.
In addition to these natural self-care measures, treatment for mental illness often requires a clinical approach. At Elevate Psychiatry , we strive to help our patients overcome these issues with the latest evidence-based methods, medications, and modalities.
If you live in the Miami area, contact us today to schedule your virtual consultation with our health care providers. Previous post. Next post. ONWARD AND UPWARD. Mental Health: 10 Natural Ways To Destress and Uplift Your Mood May 3, admin. Try Herbal Supplements for Stress and Anxiety Clinical research has identified many natural remedies for anxiety and stress.
Set Small Goals When you struggle with anxiety and depression, you may find your productivity goes way down. Maintain Your Social Circle The American Psychology Association reports that having a strong network of family and friends can help you weather times of stress.
Develop Good Sleep Habits Cleveland Clinic emphasizes the importance of good sleep to stave off depression and anxiety. You can improve sleep quality by: Limiting daytime naps Going to bed and waking up at the same time each day Keeping your room dark, cool and quiet Powering off electronic devices at least an hour before bedtime Experiencing stress during the day also affects your ability to sleep well, so using some of these methods to reduce stress might also improve your nightly rest.
Start Chewing Gum It might sound silly, but clinical studies show that chewing gum can boost your mood.
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