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Do you often feel tired, unbalanced, lackluster or irritable? Does your low mood harmonize perfectly with the gray weather? In this article you will learn how to get your happiness hormones back on and in a better mood.
When it's still dark outside and the alarm clock rings early, you want to turn around and go back to sleep. Still, you torture yourself out of bed because work is calling. Especially the cold, dark winter months, which cause many people to be listless, dejected and in a bad mood, make it difficult and can even become one Winter depression . You can counteract this with natural mood enhancers and declare war on your ills.
What are mood enhancers?
Mood enhancers are meant to be have a positive influence on your mood, contribute to the normal function of your hormones and ensure improved well-being. One hormone in particular has a hand in this: serotonin. Your state of mind and mood are determined, among other things, by your serotonin level. But dopamine and the neurotransmitter norepinephrine are also among the messenger substances that regulate mood and general well-being. If your serotonin levels are unbalanced, you can suffer from mood swings.
However, there are a number of other factors that can have a significant impact on your mood and can make you feel sad, exhausted, and depressed. For one thing External influences such as stress and strain at work or in private everyday life, but also the diet or the way you deal with crises and problem-solving skills can affect your mood.
What are natural mood enhancers?
Natural mood enhancers are Active ingredients with nutrients and vitamins that help you physically and mentally to feel better. With the help of certain plants and foods, you can actively help compensate for mood swings. This has a positive effect on your mood and reduces stress. Natural mood enhancers are freely available for sale and do not need a prescription for drugs such as antidepressants to be prescribed by a doctor.
Natural mood enhancers are more likely Suitable for the treatment of brief moods or stressful phases and stress. Anything beyond that, such as persistent low moods or depression, should be clarified with a doctor.
The main mood enhancers: vegetable and natural
A mood-enhancing effect in a natural way Basis can also be achieved with some substances from the field of plants. St. John's wort in particular is a very well-known medicinal plant, which is supposed to improve the symptoms even in mild to moderate depression.1
Please note, however, that you should always seek medical advice in the event of depression in order to find the right treatment for you, even if it is "only" about herbal remedies such as St. John's wort. The herbal mood enhancers can work to the extent that, for example, they increase serotonin or dopamine levels, the production of Cortisol lower or have a calming effect on you, such as:
- St. John's Wort
- African black bean (Griffonia simplicifolia)2
- Ashwagandha3
- lavender4
- Probiotics5
- curcumin6
- Caffeine7
- Green tea8
Natural mood enhancers: Which substances does your body need for a good mood?
- Serotonin
- Vitamin D
- Vitamin B12
- L-Tryptophan
- Folic acid (BXNUMX)
Serotonin
Serotonin is considered by many Happiness hormone well-known and is one of the most important messenger substances that pass on information from the dendrites of one nerve cell to the receptors of the other. Because serotonin is largely activated and released by the sun's UV rays, a deficiency is no longer a miracle.
This is why people are more likely to suffer from low serotonin levels and sag during the dark season. It has even been scientifically proven that sunlight lifts the mood and puts you in a good mood. Perhaps you are one of those people who are drawn to the outdoors as soon as the first rays of sun show up and feel happier and more motivated? That's because of the serotonin. But food can also help you increase your serotonin levels.
L-Tryptophan
L-Tryptophan is an amino acid that is known as Serotonin precursor applies and therefore also a Role in regulating your mood plays. To raise the tryptophan level and thus supply the body with more serotonin, you can use certain foods that have a particularly high content of L-tryptophan, such as meat, fruit and dairy products. It becomes too in the brain 5-HTP converted to serotonin via the aromatic amino acid decarboxylase enzyme.9
Vitamin D
Vitamin D is that only vitamin that your body can produce itself through the direct influence of the sun. UVB rays, which are particularly intense in the summer months, are responsible for the formation of the vitamin. Your vitamin D level primarily depends on your skin type, altitude, age and time of day and time of year. The formation of the sun vitamin primarily takes place between 11 a.m. and 15 p.m.
As soon as your vitamin D stores are used up, you can fatigue or depressed moods occur. As a preventive measure, you should therefore take a preparation to prevent a vitamin D deficiency. For this we recommend our vitamin D3 + K2 drops DAILY SUNSHINE.
Vitamin B12
Vitamin B12 has one Influence on the neurotransmitters and hormones serotonin, melatonin, dopamine, Adrenalin and norepinephrine, which are responsible for important functions in our nervous system, including your mood. For example, dopamine is also known as your hormone for motivation. A vitamin B12 deficiency can lead to mood swings and concentration problems. You can find it mostly in fish, meat, eggs, and cheese. Vegans in particular have an increased risk of being deficient in vitamin B12.
Folic acid (BXNUMX)
Folic acid is one of the B vitamins and can increase the antidepressant effect and thus have a positive effect on your well-being. Folic acid is also important for your brain to function and for you to be cognitively efficient. Folic acid is vital and cannot be produced by the body itself. Having a balanced level of folic acid in the body can improve your mood by stimulating the production of serotonin.10
Which foods act as mood enhancers?
In addition to herbal mood enhancers, there are also a number of different foods that act as natural mood enhancers:
Fish
Those contained in fish Omega-3 fatty acids can have a positive impact on your low mood to have. Besides, they are important for heart health and other functions in the body. The human body cannot produce these essential fatty acids itself, which is why an adequate intake of omega-3 fatty acids is recommended.11
walnuts
Walnuts are good for health as well A mood booster not only because of their high tryptophan content, but also contain plenty of long-chain omega-3 fatty acidswhich, among other things, support brain function.12 Studies also indicate that the protein-rich walnuts can lower blood pressure in stressful situations.
asparagus
In asparagus are a lot of B vitamins which on the one hand are important for our nervous system and on the other hand also play a role in mood. Other vitamins and nutrients contained in asparagus also improve well-being, such as folic acid.
Fruits
Have fruits like bananas and apricots A high tryptophan content in both fresh and dried formthat is converted into serotonin. But pineapples and plums are also suitable as natural mood enhancers, as are other dried fruits that also contain a lot of magnesium and make them more stress-resistant.
Dark chocolate
True to the motto chocolate makes you happy, you can indulge in sweet sins when you are upset. The cocoa beans of dark chocolate contain high proportions of the amino acid and serotonin precursor L-tryptophan, which are responsible for those little feelings of happiness. But our reward center is even more involved here, stimulating and putting you in a good mood.13
What are the advantages and disadvantages of natural mood enhancers?
Natural and herbal mood enhancers, like St. John's wort, have advantages over medications like antidepressants as they do are well tolerated, not addictive and therefore no withdrawal symptoms can occur. However, it is disadvantageous that the The onset of the effect occur with a delay can and can vary from person to person.
Side effects are less likely to occur with natural mood enhancers. However, if you take medication, it is best to clarify this with your doctor once if you are taking certain substances such as St. John's wortto rule out interactions.
Mood swings and depression
If you do not feel so well and are in a bad mood or are constantly tired, you can use natural mood enhancers to improve your Increase serotonin levels to leave and get a smile on your face again.
However, if you have been suffering from mood swings for a long time or are suspected of having depression, you should always see a doctor to find the right treatment for you and one Rule out lack of nutrients and vitamins. Mood enhancers, whether naturally or not, cannot replace a visit to the doctor!
Summary
We all have a low mood and days when we'd like to hide in the house. With natural mood enhancers, however, we can turn the tables again, without the need to prescribe medication.
The happiness hormone Serotonin has an essential role in the state of your mood. Due to the little sunlight in the dark season, a deficiency is to be expected and the release of serotonin falls by the wayside. You can have a positive influence on your mood with natural mood enhancers such as plants or certain foods, e.g. St. John's wort.
[1] https://www.aafp.org/afp/2005/1201/p2249
[2] https://www.ncbi.nlm.nih.gov/pubmed/12494751
[3] https://www.ncbi.nlm.nih.gov/pubmed/23439798
[4] https://www.ncbi.nlm.nih.gov/pubmed/20512042
[5] https://www.ncbi.nlm.nih.gov/pubmed/31004628
[6] https://www.ncbi.nlm.nih.gov/pubmed/27723543
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462609/
[8] https://www.sciencedirect.com/science/article/abs/pii/S0924224499000448
[9] https://inifoundation.org/neuroscience-anthology-1/2018/7/30/the-use-of-tryptophan-to-treat-depression
[10] https://www.ncbi.nlm.nih.gov/pubmed/30968196
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6494070/
[12] https://www.ncbi.nlm.nih.gov/pubmed/26713565
[13] https://www.ncbi.nlm.nih.gov/pubmed/16546266