Mood

Serotonin Deficiency: Symptoms and Treatment

Serotonin (also referred to as 5-hydroxytryptamine or 5-HT) is a chemical messenger that helps the nerve cells in the body communicate. While serotonin was discovered by scientists over 60 years ago, the study of its importance to healthy body function continues to evolve. A serotonin deficiency has been linked to a variety of physical and mental health issues, making it important that you recognize and treat the problem. Here are a few things to know about this neurotransmitter that may help shed light on potential health issues as well as ideas on how you can boost serotonin levels naturally.

Why is Serotonin Important to Overall Well-being?

Your body produces serotonin from the essential amino acid tryptophan. The body sends signals between nerve cells through this vital neurotransmitter. While serotonin is primarily found in the digestive system, it is also present in various areas of the central nervous system, such as the brain, as well in blood platelets.

Getting adequate amounts of nutrients like tryptophan, vitamin D, omega-3 fatty acids and certain B vitamins is necessary for your body to produce adequate levels of serotonin. Tryptophan is especially important when it comes to serotonin production. Without enough tryptophan in your diet, you may experience lower-than-desired levels of serotonin.

Serotonin is instrumental in a variety of bodily functions. This chemical modulates almost every behavioral function in the human body, including mood, aggression, memory, appetite, sexual function, anger and more. This means that serotonin plays a critical role in achieving adequate amounts of sleep, enjoying a positive mindset, experiencing good digestive support, having a rewarding sex life and much more. In fact, it is easier to find something that serotonin does not have a hand in than to try to list all of the functions that it touches.

What Causes Serotonin Deficiency?

There are a number of factors that may lead to a deficiency in serotonin. Because serotonin comes from tryptophan, a deficiency in this amino acid may cause serotonin levels to drop below an acceptable level. When a deficiency is present, it can be difficult to ascertain what is causing it precisely because serotonin has so many functions.

Scientists know that some of the most common causes of seroconin deficiency include changes in the brain related to age, not eating the right mix of healthy foods, chronic stress, poor exercise habits and inadequate amounts of natural light exposure. While it is possible to test serotonin levels, most physicians will try to evaluate possible conditions related to low levels of the neurotransmitter.

What Are the Symptoms of Serotonin Deficiency?

Low levels of serotonin can manifest through both physical and mental health issues. Some of the most common physical symptoms that may indicate a deficiency in this crucial chemical include problems with movement or balance, sexual issues as such as premature ejaculation and difficulties with digestion and incontinence. Individuals with low serotonin may also experience problems with wound healing because of poor blood clotting ability as well as unexplained chronic pain.

Low serotonin levels may also present through mental health problems. Some of the most common indicators of this deficiency include unexplained depression or anxiety, issues with memory or concentration and schizophrenia. Because serotonin helps to regulate sleep patterns, you may have problems falling or staying asleep if you are low on this neurotransmitter. Other symptoms of a deficiency include hyperactivity and issues related to sexual function such as changes in desire and the ability to find pleasure in sexual activity.

How to Boost Serotonin Levels Naturally

The good news is that there are many things that you can do to boost your serotonin levels naturally. Here are just a few ideas to consider if you or your doctor suspect serotonin deficiency.

Seek Out Natural Light

In addition to treating various types of seasonal depression, exposing yourself to natural light can help to boost serotonin levels. If this is a challenge for you because of your climate or lifestyle, you may want to consider using a light therapy lamp.

Focus on Emotional Well-being

Because serotonin levels and mental health are linked, it is recommended that you make your emotional well-being a priority. You can do this by being diligent about reducing chronic levels of stress in your life. Some people also find success in boosting serotonin through the use of psychotherapy. Engaging in these types of cognitive or behavioral therapies can have a positive effect on serotonin levels so that you feel better emotionally.

Get Moving

As with many health conditions, a little exercise can go a long way in helping to combat a myriad of issues. Regular exercise has been shown to raise serotonin levels, giving you just one more reason to commit to a consistent routine.

Watch Your Diet

Focusing on good nutrition can play a pivotal role in encouraging the production of serotonin. In addition to general nutritional guidelines with whole foods as the base, be sure to include foods rich in tryptophan such as turkey, pineapple, tofu, nuts, and chickpeas.

Take a Natural Supplement

Taking a high-quality natural supplement like Tryptochron® can help support healthy serotonin levels in the brain. Tryptochron® provides L-tryptophan, 5-HTP and vitamins B3 (niacin) and B6 (pyridoxine) in a patented formulation to help relieve certain symptoms of serotonin deficiency.

If you feel as if you are not quite yourself lately, it may be a prudent idea to get your serotonin levels checked out. Getting to the root of any possible deficiency will help you to live a healthier and happier life.

Research Update: Probiotics Reduce Symptoms of Depression

Jul 29 by Ewcopywriting

It has been a well-known medical fact for years that probiotics are effective at treating a variety of gut-related issues. What has not been studied as much until recently is how this treatment may also be able to help those individuals who experience mental health challenges. When you understand how the gut and brain are so closely connected, it makes sense that a healthy gut would also promote a healthy state of mind. As more research becomes available regarding the closely connected gut-brain axis, many experts now believe that probiotics reduce symptoms of depression.

Defining Depression

The National Institute of Mental Health defines depression as a mood disorder that lasts more than two weeks. It is important to understand that there is a difference between acute sadness related to a specific event and true depression. Signs of clinical depression include difficulty concentrating, challenges sleeping, disinterest in usual hobbies and activities and fatigue.

Because depression is a highly personalized issue, there is no set treatment to help sufferers. Most physicians will initially recommend natural treatment options such as exercise and healthy eating. If this does not help the problem, a doctor may prescribe medication to help the patient.

Getting the Most Out of Probiotics

Probiotics are actual living microorganisms that can provide many benefits to the body when ingested. While most probiotics are classified as bacteria, they can also involve certain types of yeast. You can nourish your body with probiotics through the use of supplements or by ingesting foods that have been prepared through the process of bacterial fermentation. Foods that are high in naturally occurring probiotics are yogurt, sauerkraut and kimchi.

Probiotics help the digestive tract to function properly by reducing the prevalence of diarrhea, irritable bowel syndrome and other inflammatory diseases that are associated with the gut. Maintaining a healthy gut is essential if you want to feel better overall. Without good gut health, you will likely feel uncomfortable and dragged down.

It is important to not confuse probiotics with prebiotics. While both prebiotics and probiotics can be helpful in encouraging healthy bacteria and other organisms in the gut, they are not the same. Prebiotics are a specific type of fiber that the human body is not able to digest. Their function is to serve as food for their probiotic counterparts.

How Can Probiotics Reduce Symptoms of Depression?

One thing that scientists know for a fact is that there is a bidirectional relationship between the gastrointestinal tract and the brain. This relationship is referred to as the gut-brain axis. New evidence shows that gut microbiota is related to both gastrointestinal and extragastrointestinal diseases. Increasing research shows a link between inflammation of the gut and mental illnesses such as depression and anxiety.

Because probiotics can be instrumental in restoring a healthy microbial balance, it is not a surprise to learn that they can also help treat and prevent depression and anxiety. By learning more about how the gut microbiota develops, scientists and medical researchers have zeroed in on the applications of using probiotics to help to reduce the symptoms often associated with depression.

What the Studies Have Shown Us

A recent review article helped shed light on the question of how probiotics can be a powerful ally in the fight against depression. The authors of this review looked at seven published studies between the years of 2003 and 2019. Through the extensive review, the authors were able to discern that there was a clear benefit to using dietary probiotic intervention to help alleviate the symptoms of depression. This benefit was present despite the different controlling factors of each study.

The review also found that intervention involving both prebiotics and probiotics also proved advantageous for treating depression. However, the review noted that the exclusive use of prebiotics did not deliver any meaningful advantages. In order to achieve measured benefits, probiotics must be a part of the support of the gut-brain axis.

Another key finding of the review is that the combination of prebiotics and probiotics did not seem to be helpful in reducing anxiety in individuals. In addition, the review found that there is increasing evidence that improving the gut microbiome can reduce the risk of chronic health problems that sometimes go hand in hand with depression. In short, the far-reaching effects of the usage of probiotics to treat depression could go well beyond the benefits to the overall emotional and mental state.

Because there is no cure for depression, it is important that doctors and scientists examine all of the factors that feed into this serious mental issue. A comprehensive treatment and prevention plan will ensure that no stone is left unturned in fighting this illness. As more research continues to emerge about the use of probiotics, it is clear that this angle can play a significant role in the battle against depression.

Vitamin D and COVID-19: Could Adequate Levels Protect Your Health?

Jul 08 by Ewcopywriting

As new research reveals a link between vitamin D and COVID-19, finding natural ways to get sufficient levels of vitamin D becomes more vital to our health.

Why is Vitamin D Important?

In some areas of research, the to endeavor to prove the efficacy of vitamin D in promoting physical and emotional health is still underway. For instance, we know that there’s a relationship between depression and vitamin D, but research still seeks to confirm that vitamin D is effective in boosting the mood.

Even if it does not turn out to be useful in treating depression, vitamin D has been proven to benefit human health in a variety of other ways. Here are just a few ways that getting sufficient daily doses of vitamin D can help people live healthier and happier lives.

Protects Against Viruses

In a recent Japanese study, it was found that supplemental vitamin D drops administered to school-aged children reduced their likelihood of developing the flu and other wintertime illnesses. This led the researchers to confirm that the vitamin plays an important role in building up or maintaining the immune system.

Positively Impacts Multiple Sclerosis

In simple terms, multiple sclerosis (MS) is the result of the immune system attacking the central nervous system. Although there is no cure, there have been some breakthroughs in developing treatments that reduce the symptoms. One study found that maintaining a sufficient supply of vitamin D can help prevent individuals from developing this condition. Additionally, those who already have MS can reduce the severity or frequency of symptoms by taking vitamin D supplements.

Reduces Certain Cancer Risks

Studies have found that the risks of developing colon, prostate and breast cancer are decreased by getting enough vitamin D. Those risks are further lowered when the supplement includes calcium.

Protects the Bones

The primary role of vitamin D is to help protect against bone-density loss. As people age, their bodies lose the ability to create more bone to replace that which is lost naturally over time. Increasing your intake of vitamin D can help combat this problem, which is why those suffering from osteoporosis and osteomalacia are advised to get more vitamin D.

The Link Between Vitamin D and COVID-19

Reviewing past reports from various countries around the world has led researchers to find that mortality rates among hospital patients are higher in those suffering from a vitamin D deficiency. They also found the opposite to be true, meaning that patients with higher vitamin D levels were more likely to recover from their illness. These previous findings have led researchers to establish a link between vitamin D and COVID-19 in a more recent study.

The new study found that vitamin D can help prevent an overload of cytokines, which are released by the immune system and attack healthy cell tissue in the often-mentioned “cytokine storm” associated with serious COVID-19 cases. Since these are the first findings of this kind, more research is needed to confirm the effect that of vitamin D on immune functioning.

An observational study in the U.K. found that that there was also a significant instance of vitamin D deficiencies in hospitalized COVID-19 patients. The researchers in that study also confirmed that patients lacking sufficient amounts of the vitamin were more likely to die from the virus.

Here in the United States, a Northwestern University study found that an insufficient intake of vitamin D raised the risks of contracting COVID-19 by 17 percent. There was a 14 percent risk of getting the virus for those who had good levels of vitamin D. Meanwhile, researchers in Louisiana and Texas found that 11 of the 20 patients admitted to hospital ICU wards for COVID-19 also had insufficient vitamin D. Conversely, there were only four patients with optimal vitamin D levels admitted for COVID-19. An Indonesian study added more observational proof that there was a link between vitamin D levels and the novel coronavirus. They reported that most of the 780 COVID-19 fatalities also showed evidence of insufficient vitamin D levels.

Natural Ways to Get More Vitamin D

While more research is needed to confirm that vitamin D does have a positive effect in the treatment of COVID-19, getting more vitamin D is still beneficial to your health. Here are a few ways you can naturally boost your vitamin D intake.

Spend More Time Outdoors

Exposure to the sun is the best way to get more vitamin D. While too much exposure to the sun should be avoided, getting sun exposure in short bursts will help you maintain your vitamin D levels for longer.

Eat More Seafood

Adding more seafood to your diet is another good way to boost vitamin D levels. In particular, fatty fish, such as tuna, oysters, shrimp, sardines and anchovies, provide higher amounts of the nutrient. Even wild-caught salmon provides a hearty supply of the nutrient.

Take a Daily Supplement

If you are concerned that you’re not getting enough vitamin D through sun exposure and your diet, you can take a supplement. A daily vitamin formula with a sufficient supply of vitamin D can help you boost your exposure to healthier levels.

Look for Fortified Foods

Vitamin D is also added to certain foods that you can buy in any grocery store. In addition to fortified cereals, you can also find vitamin D in orange juice, milk, yogurt, tofu and milk alternatives. It’s important to note, however, that many fortified foods contain vitamin D2, not the more ideal form of vitamin D, which is vitamin D3. As you shop, be sure to check the ingredient lists of each product to ensure it is a good source of vitamin D.

The Little-Known Link Between Mitochondria and Anxiety

Jun 17 by Ewcopywriting

Mental health issues are some of the least-understood medical conditions. Unlike many physical health issues that present with a clear path for treatment, individuals who suffer from mental health concerns are often not able to find ways to alleviate their symptoms. One promising field of research based on the newly discovered link between mitochondria and anxiety examines how the functioning of the body’s mitochondria may affect a variety of mental health concerns.

What Are Mitochondria and Why Are They Important

Accounting for approximately 20 percent of an individual’s body weight, mitochondria are present in every cell except for red blood cells. As a cell’s source of power, mitochondria play a critical part in the overall function of the body and mind. Because they deliver power, cells that require energy house more mitochondria.

Poor mitochondrial function can lead to a host of physical and mental health issues. Understanding the connection between the health of the mitochondria and your overall health can help you to take steps to protect these cellular powerhouses. While most people develop problems with mitochondria as they age, there is a small percentage of people who are born with mitochondrial DNA health issues.

Understanding the Relationship Between Mitochondria and Anxiety

Scientists and doctors have established a connection between the health of a body’s mitochondria and mental health. Because of this connection, targeting mitochondrial function may be helpful in treating stress-related disorders and other mental health issues. It is important to note that there is not one single way to treat mental health disorders. Using a multi-faceted approach that includes examining the effect of mitochondrial function will yield the best results.

While mitochondria problems may be the culprit behind a variety of mental health issues such as depression and mood disorders, they are also often the driving force of anxiety. A diagnosis of excessive anxiety covers a wide array of conditions that present as irrational worry, fear and panic. In the U.S., it is estimated that over 18 percent of the population have an anxiety disorder.

Both animal and human studies have identified a link between mitochondrial function and the development of anxiety. Animal studies have specifically demonstrated that mitochondria therapy may be instrumental in protecting the mitochondria and reducing anxiety in mice.

Individuals who suffer from high anxiety often present with issues of energy metabolism and oxidative stress alterations. What scientists do definitively know is that this is a bidirectional link. This means that oxidative stress alterations and energy metabolism are observed with individuals with high anxiety. Likewise, changes in the function of the mitochondria may also be a cause of the heightened levels of anxiety. Because of this bidirectional link, many physicians believe that the pharmacological manipulation of mitochondria may be a successful treatment to help those that suffer from excessive anxiety.

How to Test Mitochondrial Function

Despite modern advances in medicine, there is no set way to test mitochondrial function. Part of the problem is that these types of disorders are often masked by other non-specific symptoms of additional health issues. Many physicians discover the mitochondrial issue by checking iron levels, insulin function, various hormonal production and more. For the most definitive diagnosis, healthcare providers look to muscle biopsies for guidance. An adrenal stress test can also provide clues about the function of the mitochondria.

One of the reasons why this issue is challenging to diagnose is because there are so many problems that affect mitochondria function. Precursors of this issue include hyperglycemia, inflammation, iron toxicity and excessive stress. These health problems often lead to increased levels of mitochondrial DNA damage, affecting the ability of the mitochondria to sustain energy production within the cells.

How to Protect the Cells’ Mitochondria

There are a number of steps that you can take to heal mitochondria or prevent future issues. Like most health issues, getting enough sleep, eating well, engaging in regular exercise and being diligent about reducing stressors in your life will all help to heal these damaged mitochondria.

In addition, there are products that you can take that will protect the cells’ mitochondria against oxidative damage while nourishing them at the same time. Mitochron is a natural, chronobiological formula that helps to protect the cells against burnout so that you enjoy increased energy levels.

While there is still more to understand about the function of mitochondria, it is clear that these pockets of cellular power may hold a key in helping physicians to treat a wide array of mental health issues, including anxiety and depression. As more becomes known about the function of mitochondria, the medical profession is hopeful that this knowledge can be harnessed to deliver effective results to those who struggle with mental health issues.

How Social Isolation Affects Mental Health

May 21 by Ewcopywriting

It’s far too common for most people to overlook, or minimize, the importance of mental health, unless they have been diagnosed with a specific emotional disorder. During the COVID-19 pandemic, it has become evident that social isolation affects mental health; this makes it even more important to find new ways to connect with others to maintain mental and emotional clarity.

The Importance of Maintaining Optimum Mental Health

Beginning in 1949, May has been recognized as Mental Health Month as a means of bringing attention to the importance of caring for one’s psychological and emotional well-being. In addition to sharing information about mental health throughout the month of May, the healthcare professionals and organizations who offer mental health services also offer increased access to screenings and events as a means of raising awareness.

Dedicating the month of May to raising awareness about mental health is important, because so many people suffer from some type of mental illness. It’s estimated that one out of every five people will be affected by mental illness at some point in their lifetimes.

In many cases, an individual will suffer mental illness to a mild degree and can use coping strategies at home to help them minimize the symptoms of the condition without the use of prescription medication. However, now that we’re faced with the mental health consequences of a long-term quarantine that has been made necessary by the spread of COVID-19, it has become more important than ever to recognize the mental health risks associated with isolation.

A Deeper Look at How Social Isolation Affects Mental Health

The loneliness that isolation causes increases the risk of developing a few specific mental health conditions, according to the World Health Organization. This is largely because the social interactions we have with others stimulates activity in the brain, reinforcing healthy cognitive functioning.

The brain is like any other muscle in the body in that it will only stay strong and useful with regular exercise. The opposite is also true, indicating that self-isolation will result in a raised risk of developing any of a long list of mental illnesses.

Some conditions that can result from prolonged isolation include:

depression
anxiety
dementia
schizophrenia
Alzheimer’s disease
suicide attempts, or suicidal thoughts

While anyone is at risk of feeling loneliness as a result of isolation, this experience is usually more devastating for older adults. This is because seniors have already experienced losses in their lives, such as the death of a spouse, adult children moving out to start their own lives and retiring from a job that may have served to give their lives more meaning.

Each one of these circumstances can have a deep emotional impact, but, by socializing with friends and other loved ones, these feelings are offset by other types of companionship. Unfortunately, isolation affects mental health as a result of shelter-in-place orders, because seniors who live alone no longer have access to healthy social interactions.

Sheltering in Place Can Pose Risks to Mental Health

While seniors face an increased risk of suffering from loneliness and mental illness as a result of sheltering in place, this isn’t the only group facing greater risks to their mental health. People who are recently divorced, anyone living alone and single men and women all face an increased risk of developing mental health problems that can be aggravated by feelings of loneliness.

Another group that’s disproportionately affected by the loneliness that social isolation brings is those suffering from social anxiety. For people already dealing with this condition, isolation will make it even harder for them to connect with others. People with social anxiety may already have negative views of socializing and of people in general, so shutting them away from healthy social interactions will cause further harm to their emotional well-being.

In addition to losing the few social connections people with social anxiety may already have, during this time of isolation, they also lose access to coping mechanisms and treatments. For instance, therapy may be considered a non-essential service in some areas, so people suffering from social anxiety will no longer be able to attend one-on-one therapy sessions, or group counseling meetings.

Ways to Connect With Others While Social Distancing

Snail Mail

Seniors in particular may have a difficult time dealing with electronic means of social interaction. They can still keep in touch with their friends and family members by writing letters and sending them out in the mail.

Phone Calls

Another method of keeping in touch with others in your social circle is giving them a call. Phone calls allow for an easier and faster response, so the social interaction has a better flow. This may be the preferred method of communication for those without reliable internet access.

Email and Texts

Writing messages electronically allow you an opportunity to fully express yourself and to send the message instantly. Responses are also faster, so there’s a more fluid exchange of messages than with “snail mail,” either by exchanging emails or by sending text messages on your cell phone.

Social Media

Communicating via sites like Facebook, Instagram and Twitter also provides a means of maintaining positive social connections. In fact, these sites and others like them provide an opportunity for real-time communication in which posts, comments and responses are seen instantaneously. Additionally, the sharing of media, such as pictures and videos, on these sites helps people share funny, positive or uplifting sentiments.

If you know someone who is at a greater risk of suffering from a mental health condition as a result of isolation, a phone call can be enough to raise their spirits. While maintaining a quarantine will help them keep their risks of contracting COVID-19 low, a phone call or email will be enough to let them know they’re in your thoughts. Any social interaction may be enough to ensure your loved ones stay mentally fit throughout this difficult period.

COVID-19 and Depression: How to Cope During the Pandemic

May 18 by Ewcopywriting

Every May is designated Mental Health Month as a means of raising awareness about the importance of taking care of your emotional and psychological health. The link between COVID-19 and depression is becoming more apparent, making it essential to learn how to lower your risks for depressive episodes naturally.

How are COVID-19 and Depression Linked?

Depression is always a timely issue to address, particularly because many people do not pay as much attention to their mental well-being as they should. In fact, one person out of every five will suffer from some type of mental illness in his or her lifetime, including depression, anxiety or bi-polar disorder.

The risk of depression is especially great as governments are extending lock-downs, economies are suffering and the pandemic continues to spread. All of these factors contribute to the stress that affects our mental health and, for those with a greater risk of experiencing depressive episodes, that stress can be very harmful.

The increased stress can also make people more susceptible to contracting this disease and other illnesses that can put their health at risk. We know that stress hormones compromise the functioning of the immune system, so it’s not surprising that people at a higher risk for depression also face a higher risk of contracting COVID-19.

Additionally, some people who have already been diagnosed with depression may rely on access to resources outside the home. Regular sessions with a therapist, group counseling or daily physical activity are just some of the activities that help people manage their depression. The shelter-in-place response to COVID-19 has made it impossible for many people to access these resources, leaving them to suffer more frequent, or more severe, depressive episodes.

What is Depression?

Depression is more than just a feeling of sadness, although that is one symptom of this common mood disorder. Depression also results in a loss of interest in doing activities that you normally enjoy, so even though you may not be feeling sad, you may still be suffering from a depressive episode. The condition can be brought on by a traumatic life event, such as the death of a loved one or the loss of a job, but you may not be diagnosed with depression unless the symptoms persist for an extended period of time.

The Symptoms and Signs of Depression

sadness
loss of interest in activities or hobbies
loss of appetite and/or sexual desire
unexplained weight changes
change in sleeping habits
inhibited cognitive abilities, such as a loss of concentration
fatigue
feelings of inadequacy
thoughts about death, or attempts at suicide

Causes of Depression

Due to the link between COVID-19 and depression, it’s important to know when a loved one might be suffering from depression. While they may not have been diagnosed with the condition, you can determine a greater risk for the disorder by reviewing the factors that increase the likelihood of developing the condition. Currently, this is the best we can do until the underlying cause can be discovered. These factors include:

Heredity: A history of depression in the family.
Conflict or Tragedy: Life events, such as an ongoing dispute or a death in the family.
Addiction: Substance abuse can either cause, or worsen, depressive episodes.
Underlying Medical Conditions: Sleep disorders, chronic pain or cognitive disorders can lead to depression.
Medication: Depression may be a side effect of some prescription drugs.

How Can You Alleviate Depression Naturally?

Add More Natural Herbs to Your Diet

Certain herbs that are found in nature have medicinal properties, and have been found to reduce the frequency or severity of depressive episodes. For instance, research has proven that St. John’s Wort helps boost mood by causing a greater production of serotonin, which is a “feel good” neurotransmitter in the brain.

Omega-3 fatty acids also help alleviate the symptoms of depression because they contain the two compounds (DHA and EPA) that a person with depression is often lacking. Other natural compounds to add to your diet include saffron, SAM-e (S-adenosylmethionine), and folate.

Take a Daily Supplement

Another possibility is to take a daily vitamin or supplement that’s engineered to support optimum mental health. Many of these types of supplements contain 5-HTP and tryptophan. These compounds are important, because they’re precursors to serotonin, and can promote the production of more of this important neurotransmitter. Certain studies have found that taking a supplement containing quick-release 5-HTP and timed-release tryptophan could help support a healthy mood.

Get More Exercise

Raising the levels of serotonin in the brain is essential for alleviating the symptoms of depression, and getting more exercise is one of the best ways of doing that. As you work out, your brain will produce those good feelings that your brain relies upon to regulate mood. While 30 minutes of exercise per day is recommended, more physical activity will help the brain release more serotonin.

Ditch the Caffeine

When talking about addiction, people often overlook their caffeine habit. Unfortunately, caffeine can interfere with your brain’s ability to naturally regulate your mood, while also affecting sleep patterns. If you can’t eliminate caffeine from your routine, limit its consumption to the early morning hours.

Overall, living a healthier lifestyle and cutting out things like sugar, tobacco and alcohol, will help you feel better. This can go a long way towards helping your brain regulate your mood naturally. If you have made these changes in your life and you’re still experiencing depressive episodes, you should contact a mental health professional immediately.