Boost Your Mood Naturally
In 2006, the Center for Disease Control conducted a study looking at the prevalence of depression. They found that approximately 15.7% of people reported being told by a health care provider that they had depression at some point in their lifetime. Men and women ages 25 to 44 have the highest occurrence of depression with the elderly population being the next highest age group affected.
Depression is defined according to Goodman and Fuller as a morbid sadness, dejection, or a sense of melancholy distinguished from grief. Depression falls under the broader category of Major Depressive Disorders which are characterized by a single isolated episode lasting weeks to months. Major depressive disorders are viewed as an adjustment disorder which occurs due to external circumstances such as stress, trauma or loss.
The burden of depression and other mental health conditions is on the rise globally. A World Health Assembly resolution passed in May 2013 has called for a comprehensive, coordinated response to mental disorders at the country level. Globally, more than 264 million people of all ages suffer from depression. It is important to note that as many as one third of people experiencing depression do not feel sad or blue. Many experience somatic symptoms such as fatigue, joint pain, headaches, gastrointestinal disturbances, or chronic back pain.
Clinical signs and symptoms of depression can include:
Emotional
Persistent sadness, low mood, or feelings of emptiness
Frequent or unexplained crying spells or irritability
A sense of hopelessness
Decreased interest or pleasure in most activities or loss of libido
Difficulty in concentrating, remembering, and making decisions
Physical
Chronic back pain
Pacing and fidgeting
Significantly increased muscular tension
Change in sleep habits, insomnia
Frequent headaches
There may also be associated behavior changes that can include: compulsive, reckless or violent behavior, argumentative or oppositional behavior, increased pain complaints, patients may have a preoccupation with themselves, they may also have negative attitudes about their physical appearance and ability.
Other somatic symptoms that are associated with mood disorders in non-medicated people include:
Digestive Problems
Muscle Pain (myalgia)
Constipation
Tinnitus
Rapid Breathing
Blurred Vision
Dry Skin
Did you know?
Traditional Chinese medicine (TCM), emotions and physical health are intimately connected. This integrated mind-body approach to health and healing operates in a dynamic loop where emotions impact the health of the body and vice versa.
Traditional Chinese medicine has been practiced for over 2,000 years and its use as part of complementary healthcare has grown dramatically over the last few decades. In TCM, it is believed that emotional imbalances can act as both symptoms and causes for physical issues. Additionally, mental health conditions are linked to specific physical ailments of key organs.
For example, according to TCM theory, excessive irritability and anger can affect the liver and result in multiple ailments, including menstrual pain, headache, redness of the face and eyes, dizziness, and dry mouth. Alternatively, imbalance in the liver can result in stormy moods.
Gut health and anxiety : Pay attention to your gut-brain connection – it may contribute to your anxiety and digestion problems.
Image: © ChrisChrisW | GettyImages
The brain has a direct effect on the stomach and intestines. Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut — such as heartburn, abdominal cramps, or loose stools. Given how closely the gut and brain interact, it becomes easier to understand why you might feel nauseated before giving a presentation, or feel intestinal pain during times of stress.
What is the link between mood and our gut?
There is an enormous volume of literature supporting how gut-health is linked to mood, with the key lying in the gut-brain axis. The three main neurotransmitters (or chemical messengers), namely, SEROTONIN, DOPAMINE & NOREPINEPHRINE, which play a key role in the regulation of various characteristics in the brain. Depression is a mental health condition where neurotransmitters in the brain, such as norepinephrine, dopamine, and serotonin, are reduced and there is something wrong in the mood control circuit of the brain.
Researchers have identified how our gut produces almost 90% of our serotonin and how the millions of nerve cells that line the gut, don’t just help us digest our meal but also guide our emotions. For example, Serotonin (one of your body's primary feel-good chemical) is produced in our gut. Serotonin is released by our brain (neurotransmitter) that makes us feel happy, sleep better, modulates pain perception and helps us feel a general sense of wellbeing. Researchers have shown how an imbalance of serotonin and other neurotransmitters can significantly impact on mood, sleep and behaviors.
Adequate nutrition and self-care may help lower the risks of developing mental illnesses. Here's 5 easy ways to help boost your mood naturally:
1. Tasty nutrients that can naturally boost you mood:
2. Herbal teas: valerian and licorice roots may help stabilize your mood, while sage and chamomile may help your relax and sleep better.
3. Aromatherapy (therapeutic grade essential oils): lavender and primrose can help you relax while lemon perks up your mood and may boost your brainpower.
4. Laughter is the best medicine: laughter strengthens your immune system, boosts mood, diminishes pain, and protects you from the damaging effects of stress. Furthermore, endorphins (other neurotransmitter) secreted by laughter can help when people are uncomfortable or in a depressed mood.
5. Self-care: give yourself permission to take a break from your routine, spending more time in nature and physical activity can also promote the release of dopamine, norepinephine, and serotonin.
May is Mental Health Awareness Month
Many associations provide support for people with mental health illnesses and their families. For more information and resources visit: CMHA-Mental Health Week #GetReal or CAMH-Mental Health and the COVID-19 Pandemic
Here's another fun tool you can print and use with children of all ages, to help them express their current feelings: Emotion Wheel.pdf
And how are you feeling today?
This information is not intended to provide any medical advice.
References:
Centers for Disease Control and Prevention. Anxiety and Depression. CDC Features. March 13, 2009. Available at: http://www.cdc.gov/Features /dsBRFSS Depression Anxiety/. Accessed on March 2, 2010.
GBD 2017 Disease and Injury Incidence and Prevalence Collaborators. (2018). Global, regional, and national incidence, prevalence, and years lived with disability for 354 diseases and injuries for 195 countries and territories, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017. The Lancet. DOI.
Goodman CC, Snyder TK. Pain Types and Viscerogenic Pain Patterns. In: 4th ed: Differential Diagnosis for Physical Therapists: Screening for Referral. St. Louis: Saunders Elsevier; 2007: 153-157.
Jacobsen LN, Lassen IS, Friis P, Videbech P, Licht RW. Bodily symptoms in moderate and severe depression. Nordic Journal of Psychiatry. 2006;60(4):294–8.
Wong, C. (2021, February 26). How Emotions and Organs Are Connected in Traditional Chinese Medicine. Verywell Mind. https://www.verywellmind.com/emotions-in-traditional-chinese-medicine-88196.
Publishing, H. H. (2021, March). The gut-brain connection. Harvard Health. https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection.
Carter, A. (n.d.). Gut Health and Pain – Part 2: The Gut-Brain Connection. Northern Pain Centre. https://www.northernpaincentre.com.au/wellness/gut-health-and-pain-part-2-the-gut-brain-connection/.
Wilson, D. R. (2019, May 24). What You Need to Know About Lemon Essential Oil. https://www.healthline.com/health/lemon-essential-oil#_noHeaderPrefixedContent.
Robinson, L., Smith, M., & Segal, J. (2021, May 3). Laughter is the Best Medicine. HelpGuide.org. https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm.
Yim J. Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. Tohoku J Exp Med. 2016 Jul;239(3):243-9. doi: 10.1620/tjem.239.243. PMID: 27439375.
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