Mood disorder is not self-diagnosable. You may mistake it for general emotions when in reality, you’re facing extreme waves of sadness alternating with happiness with no visible cause. While you should definitely sign up for therapy when you feel like this, eating healthy and exercising which helps with mood disorders would be a good idea.
5 natural treatments for mood disorders
1- Natural supplements
Plenty of natural supplements have vitamins or other nutrients which help improve mode. For example, a 2017 study revealed Kratom has the capability to reduce anxiety and lighten the mood.
The proper consumption of it leads to a low high which helps stabilize your mood. Especially effective if you’re feeling depressed, Kratom can return your mood to the normal range.
2- Acupuncture
Acupuncture is a pseudo alternative treatment method originating in China. Thin needles are pinned to a person’s body, providing gentle pressure. It is known to relax the muscles and improve the mental health of a person.
When research was conducted on 151 people over the course of 8 weeks, it turned out there was a significant decrease in depressive symptoms. So, if your mood takes a sudden dip, getting an appointment for an acupuncture treatment might be a good idea.
3- Magnesium
There are scientists who believe magnesium can regulate mood, improving both depressive and manic situations. Magnesium works even better when combined with medicine.
However, do consult with your doctor whether they think it will be good for you.
4- Nutritional diet
Mood disorders affect your general emotional state or mood and interfere with your ability to function normally. At times, you may be extremely sad or irritable (depressed), or you may have periods of depression alternating with periods of excessive happiness (mania).
Anxiety disorders can also affect your mood and often occur alongside depression and have been linked to an increase in suicide risk.
Depression and anxiety do not have a single underlying cause but are often triggered by a stressful life event, such as the death of a loved one, financial hardship, serious illness and relationship or family issues. Integrative approaches to managing mood disorders include therapy, medication and healthy lifestyle interventions such as dietary changes, exercise, and nutritional supplementation.
A balanced diet is a must for someone with a mood disorder. The person needs a high intake of carbohydrates, Vitamin B, and Vitamin C. Leafy green vegetables come with folic acid, which might be crucial in stabilizing the mood of a person.
The worst thing while going through these episodes is to have your body give up on you too. It might be days before you come out of the depressive range if your body feels tired, resulting in manic episodes being twice as bad.
So, a balanced, careful diet is recommended.
The following dietary changes are said to help better manage mood-related challenges:
- Carbohydrates
Numerous studies have concluded that carbohydrates help increase levels of serotonin, a mood-boosting brain chemical that can make you feel calmer and more relaxed. Some carbohydrate-rich foods are also a good source of soluble fibre, which slows the rate at which sugar is absorbed into the bloodstream. When your blood sugar levels are stable, you tend to feel less irritable.
So, the next time you feel depressed or anxious, try the following high carbohydrate, low protein foods:
- Warm oatmeal topped with dried fruit or fresh berries
- Toasted whole-grain bagel with jam
- Pancakes with fresh fruit and real maple syrup
- Pasta with tomato sauce
- Crackers and low-fat milk
- A glass of unsweetened fruit juice
- B Vitamins (Vitamin B6, Folate and Vitamin B12)
There are eight B vitamins that have been linked to mood changes. Scientifically, the body uses vitamin B6 as a building block for an enzyme that helps convert the amino acid tryptophan into the mood-regulating serotonin. You can obtain vitamin B6 in your diet by eating plenty of protein-rich foods such as:
- Meat
- Fish
- Chicken
- Whole Grains
- Avocados
- Bananas
While you can find vitamin B6 on its own in supplement form, it is recommended and way more efficient to take it as part of a B Complex to obtain a balance of these vitamins. Look for a formula that provides 50 to 100 milligrams of vitamin B6 daily. Daily B Complex formulas also include folic acid and vitamin B12.
Folate (the natural form of folic acid) is found in leafy green vegetables (such as spinach), fortified grains, beans, lentils, orange juice, and bananas. Look for a formula that provides 0.4 to 1.0 milligram of folic acid daily.
Vitamin B12 is mainly found in animal products such as meat, fish, poultry, eggs and milk, as well as fortified soy and rice beverages. Aim for a dosage between 0.5 to 1.0 milligram of Vitamin B12 daily.
- Probiotics
Studies have shown that when people take probiotics (supplements containing good bacteria), their anxiety levels, perception of stress, and mental outlook improve, compared with people who did not take probiotics.
This is because the gut produces many of the same neurotransmitters as the brain does, like serotonin, dopamine, and gamma-aminobutyric acid, all of which play a key role in regulating mood. In fact, it is estimated that 90% of serotonin is made in the digestive tract.
In 2013, a small study reported in the journal Gastroenterology found that women who ate yogurt with a mix of probiotics, twice a day for four weeks, were calmer when exposed to images of angry and frightened faces compared with a control group.
Here are some healthy foods with probiotics that can enhance your mood:
- Yogurt
- Kefir—a fermented probiotic milk drink
- Sauerkraut
- Kimchi
- Miso
- Kombucha
- Pickles
- Tempeh—a fermented soybean product
5- Exercise
There are various factors that can lead to mood disorders, from your chemical makeup to sudden happenings in your life. Exercise can’t prevent those. What exercise can do is keep your body in optimal condition. It can ensure that mood disorders don’t become a part of your life due to the tiredness and overwhelming emotions that do not let you move your body.
Final Thoughts
While you are welcome to try out all kinds of alternative treatments and natural methods, you can not miss out on therapy. Some problems require pharmaceutical drugs and a person to discuss your problems with in confidence. Additionally, before you take Kratom or other natural supplements, ensure it does not interfere with your current medication.
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