When you think of “good health” what comes to mind? Most people think of being free from disease or illness. But good health goes far beyond the physical.
The World Health Organization has defined health since 1946 as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” If we reflect on our own health based on that definition, how many of us can say we are perfectly healthy? How many of us would say we are in a state of complete health physically, mentally, and socially? Probably not many of us. Luckily, health is more of a spectrum than “you have it or you don’t” and there are always things that we can do to move ourselves toward the healthier end of the spectrum.
Mental health is becoming more prominent in conversations about well-being, and rightfully so. Studies show that negative emotions have an incredible impact on health. Not only can negative emotions increase risk for certain disease (like coronary heart disease), it increases risk for disability, depression, and suicide. Naturally, we want to spread the word on different ways to improve your mood, increase positive emotions, and decrease negative emotions.*
5 Ways to Improve Mood by Increasing Serotonin
One way to improve mood is to increase your serotonin levels. Serotonin is a neurotransmitter. It carries messages throughout your body and brain. Serotonin is well-known for its positive effect on mood, sleep, and memory. If your body doesn’t produce enough serotonin, you may experience anxiety, irritability, depression, fatigue, or decreased appetite.
- Adjust your diet. Studies have shown that gluten and zein (the main protein in corn) may cause a decrease in tryptophan, which is converted to serotonin in the brain. Working with a health coach or practitioner can help you to increase your awareness of foods that work well, or don’t work well, for your body and determine whether you are experiencing food sensitivities. (Another important note: adjusting your diet by making sure you are eating sufficient dietary protein can also improve your mood by boosting dopamine levels.)
- Exercise. Exercising may help to increase tryptophan’s ability to cross the blood-brain barrier, and therefore increase serotonin in the brain.
- Supplement.** Everyone has heard about trusting your “gut instinct” or getting a “gut feeling.” It’s important to understand the gut-brain axis and how what is in our gut can impact not just how we feel physically, but also mentally and emotionally. Gut bacteria produces both serotonin and dopamine, and studies show that certain probiotics, which support gut flora, can improve mood.
- Set some time aside for yourself. It probably doesn’t come as a surprise to you that stress impacts your mood. Of course, when we say stress, we aren’t talking about “eustress” which is positive stress. Chronic stress can lead to a decrease in serotonin, so make sure you are taking some time to unwind each day. We know… easier said than done. If you struggle with prioritizing self-care, consider scheduling an appointment with our health coach.
- Enjoy the sunlight. Vitamin D plays a role in the release of neurotransmitters like serotonin. Those who experience Seasonal Affective Disorder (SAD) know all too well the impact that lacking sunlight can play in mental health. If you aren’t able to access sunlight, using a bright sunlamp may be a beneficial alternative.
5 Ways to Improve Mood by Increasing Dopamine
Dopamine is another neurotransmitter. It plays an important role in how we feel. Dopamine affects executive function, motor control, motivation, arousal, reinforcement, and reward. If you’re deficient in dopamine, you may experience depression, low libido, procrastination, muscle cramps, or feeling demotivated.
- Keep a gratitude journal. Did you know that feelings of gratitude activate brain regions associated with dopamine? Focusing your attention on gratitude by writing in a gratitude journal each day can have profound effects on your mood. Not only has gratitude been shown to impact anxiety and depression, it also has a positive impact on determination, energy, and sleep.
- Get a massage. Studies show that cortisol decreases and both dopamine and serotonin increase following a massage – dopamine by an average of 31% and serotonin by an average of 28%.
- Listen to music (and feel the rhythm!) Listening to music you love can release dopamine into your system. But don’t stop there. Move to the beat! As we know from the #2 in the serotonin section, exercise is a great mood booster, too!
- Detoxify and address inflammation. Toxins in the body lead to inflammation, and chronic low-grade inflammation impacts dopamine. Addressing the sources of inflammation (toxins are just one potential source) in your body may enable the mesolimbic dopamine system to return to its regular function.
- Hug someone. This option is doubly great, because both parties benefit from the dopamine boosting ability of the hug!
*Although these tips are based on scientific studies, if you experience extreme sadness or depression, please consult a physician or mental health professional.
**We recommend working directly with a practitioner to determine the best supplements for you.
