The days are getting shorter. For some of us that means a change in mood. The colder and darker the days, the less active we become. Naturally our endorphin and serotonin will decrease as a response to the change in stimuli. Those coping with Seasonal Affective Disorder (S.A.D.) and depression may need an extra boost to keep them motivated through these months. There are natural ways to improve mood and you can incorporate them into a daily routine.
Proper nutrition, sleep, and exercise are the biggest factors in a balanced mood. If your body gets the proper vitamins and minerals then you will start to notice a shift in your emotional outlook. Take, for example, the change in meals we eat. Have you ever wondered why we instinctually and culturally rely on certain seasonal foods? Our moods do not change just because you see your family and friends for holidays, it changes because of the change in nutrients.
Serotonin production increases with the intake of L-tryptophan. Milk, turkey, soy, and high protein foods all have L-tryptophan. This is why they make you happy and sleepy. Serotonin, a monoamine neurotransmitter (a chemical containing one amino group), is a contributor to feelings of contentment and satisfaction. It also induces sleep, which allows the body to grow and recharge emotionally. Certain vitamins and minerals also aid in the production of endorphins. Vitamins B-3, found in cereals, poultry, and seeds, and B-12 fight against depression. Vitamins D and calcium also produce endorphins and reduce pain. Try and get a good amount of sunlight while it's available, stay active, and eat your required amount of dairy, fruits, and veggies.
You can also buy supplements and cheap vitamins with these ingredients. To increase serotonin production you can take 5-HTP and Vitamin C pills. Calcium supplements and Niacin (B-3) breakdown carbohydrates, fats, and proteins, and combat depression. It's a perfect complement for the heavy treats and eats we enjoy in cold weather and is great for digestive health in general.
To combat a decrease in mood, get at least seven to eight hours of sleep every night. Wake up, eat a full and balanced breakfast, take your multivitamins and additional supplements and get going. Throughout the day try and stay active. If you find yourself getting stressed then go for a walk, coffee break, or lunch. Stretch when you find yourself sluggish. If you're commuting try walking, biking, or standing while on transit vehicles as opposed to sitting. All of these little things will create a chain reaction enhancing the production of endorphins in your brain.
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