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The gut is intrinsically tied to our mental well-being. The gut microbiome, a pocket of over 1,000 species of bacteria in the large intestine, influences numerous aspects of our health, including our psychological state.
Bacteria in the gut microbiome help produce certain neurotransmitters that support a positive mental state. For instance, the gut microbiome is responsible for producing approximately 90% of our serotonin, the “feel-good hormone.” A 2019 considered the effect of bacteria in the gut on our mental state, specifically the feelings of anxiety and depression. The study included over 1,000 people who considered themselves to be experiencing depression. Researchers concluded that depressed participants were more likely to be missing two specific types of bacteria in their gut microbiome: Coprococcus and Dialister. Therefore, promoting a healthy gut microbiome can be a critical component of mental health.
One of the best ways to support a healthy gut is through diet. Below are great foods to incorporate into your diet to promote healthy bacteria and subsequently elevate your mood:
Fish such as wild-caught salmon are high in omega-3 fatty acids, which play a variety of important roles in brain development and cell signaling. Studies show that omega-3s may be linked to lower levels of depression and an overall mood boost. It is important to note that the body does naturally produce omega-3s, making it essential to consume the recommended 250–500 mg of omega-3s per day. (The average service of salmon, 3.5 ounces, provides 2,260 mg of omega-3s, so eating fish a couple of times a week is an easy way to meet this requirement).
Bananas are high in vitamin B6, which is responsible for synthesizing “feel-good hormones” such as dopamine and serotonin. Bananas are also high in fiber, a nutrient that aids in stabilizing blood sugar levels and mood control.
Fruits and vegetables as a whole are linked to lower rates of depression. Berries, in particular, are a great mood-boosting food because they are high in antioxidants, which combat inflammation associated with depression and malaise.
Beans are rich in B vitamins that increase levels of neurotransmitters such as serotonin, dopamine, norepinephrine, and GABA, all of which elevate your mood. B vitamins also enhance the signaling between nerves improving overall communication in the brain.
In the same way certain foods can elevate your mood, supplements can give you a boost (in conjunction with a healthy diet):
Ashwagandha is a powerful adaptogenic herb that has been used for centuries to address a variety of health issues including mood problems. The leaves of Ashwagandha contain trimethylene glycol, which can promote sleep induction naturally, allowing your brain the reset and restoration needed for mood elevation.
Serotonin is nicknamed the “happiness molecule” and supplementing with SeroSyn™ can help promote feelings of well-being. This is because SeroSyn™ features 5-HTP and theanine, two powerful amino acids, to help support modulation of serotonin metabolism, elevated mood, and reduced anxiety.
HPA Adapt contains a perfected blend of potent adaptogenic herbs that are designed to support your mental health. Benefits may include improved mood, reduced stress-related fatigue, and enhanced cognitive function. Additionally, this supplement helps support a healthy stress response, which promotes healthy hormonal levels.
To view more supplements from the Fullscript Improved Mood Protocol, click here.
Regular exercise is proven to elevate your mood as it is linked to a release in endorphins, which trigger a positive feeling in the body, similar to morphine.
Studies have linked exercise to reduced anxiety, depression, and a negative mood by improving cognitive function.
At a minimum, aim to exercise 20-30 minutes at least three times a week, but four to five times a week is more effective according to experts.
Research shows that Epsom salt helps stabilize mood, relieve stress, and combat anxiety.
Moreover, Epsom salt baths release magnesium, which is linked to an increase in the production of serotonin.
So, after a stressful day, try a relaxing Epsom salt bath to decompress and elevate your mood.
Light therapy has been shown to boost brain chemicals linked to mood and sleep. Lightbox therapy is commonly used to treat Seasonal Affective Disorder (SAD) but can be helpful for those who are just looking to elevate their mood. It is suggested for individuals to utilize this therapy for 15-30 minutes daily.
Last but certainly not least, quality sleep is one of the most effective ways to support a balanced, elevated mood. Sleep is critical for repairing and restoring the brain as well as processing emotions. Seven to eight hours of sleep per night (regularly) can enhance your overall mood. It is important to note that the opposite is also true: irritability, anxiety, and negative thoughts are some of the first signs of sleep deprivation.
