Regulating Moods?

[LaurenH]

Hi all!

Does anyone have any suggestions of foods, herbs, supplements or other ideas to help with regulating moods and decreasing mild depression? thanks!

[MariarosalindaM]

I have no exact foods for that one.. i know for sure that you need to eat foods that trigger serotonin which is a neurotransimttor.. some how this means we need to eat food that are high in carbs and are so called "comfort foods" (im not talking SAD) EX: bananas!!
But this is highly relative since i trigger my depressions with caffeine and sugar. Ths includes some fruits like mangos and BANANAS.. Hope this helps.

[LaurenK]

Hi Lauren,

I am currently finishing up NE103 Macronutrients. I learned that Protein is a major contributor to the development of Serotonin. Serotonin carries messages of mood to the brain and gut, its a neurotransmitter that directly contributes to mood, memory, ability to learn, appetite, arousal, aggression, impulse control, sleep, and hormones. A low level of Serotonin in the brain and gut plays a large factor in states of depression.
The amino acid that is responsible for building Serotonin is Tryptophan, which you can find in many foods - here is a great site for info on Tryptophan:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=103#formindietarysupplements
 
There is a supplement called 5-HTP, shouldn't exceed 100mg per day. Usually Tryptophan needs other aminos such as Tyrosine, Methionine, Histidine and Leucine to cross the blood brain barrier but 5-HTP easily crosses the blood brain barrier to directly produce Serotonin. Before taking this supplement you should do extensive research to make sure it's right for you.
Also, Gaba (Gamma-Aminobutyric) is another amino acid that has a calming effect, the recommended dosage is 100mg per day and not to exceed 800mg per day.
If you are on any sort of anti-depressant then these supplements are not recommended.

For a more extensive understanding about mood regulation and amino acid therapy check out the book called "The Diet Cure" by Julia Ross, M.A., it's an excellent resource - this book is included in the NE program - on page 117 begins a whole section on Refueling Your Brain Chemistry with Amino Acids.

On the CDs for NE103 Ed Bauman suggests a morning drink that will increase energy, stabilize blood sugar metabolism and improve healing. Since low energy is a side effect of depression this might be helpful for your days energy and stamina:
In Cranberry Juice (if you don't like cranberry it's no problem to use a juice that you do like), 1tbs whole whey, 1tbs mixed greens powder, 1tbs flax powder and 1tsp of nutritional yeast. With this drink you can take vitamin C, E, Zinc and selenium for antioxidants - which contributes to energy as well.

I have learned this info through research, as you can see I am still a student so in what I have told you you should certainly do more research to find what is right for you. Good luck!

Lauren K

[LaurenH]

Thanks so much for all your help!! I am excited to continue research and learn more and more! 

[jodi f.]

Lauren H,

Julia Ross's The Mood Cure will give you even more specific mood-enhancement information.

As Lauren K's posting points out, it's about overall good nutrition, coupled with specific supplementation as needed.

Aside from neurotransmitter deficiencies, you should also consider hormone imbalances (estrogen, progesterone, testosterone, adrenal hormones, thyroid) and deficiencies of other nutrients (maybe look to your digestion, as well). Lots to consider here, as always, but if you think you might not be eating enough protein, this is the place to start: Adequate protein is required for hormone and neurotransmitter production. Try eating protein at every meal and snack, as outlined in the E4H guidelines. Breakfast is especially important. I've seen adequate protein at breakfast energize some of clients and vastly improve their overall outlook on life. If you're vegetarian, you may want to consider adding some fish and/or chicken to your diet as an experiment.

[DanielK]

 Aloha luv,
    So i ave been taking Maca root, its a balancer !!! has lots and lots of amazing benefits i have been using it in my shakes and have noticed myself very uplifted, balanced and content, helps a lot with hormonal balance which may perhaps be triggering those down days. Also the absolute best thing is exercise !!! I know for a fact that would help you and everyone, Im almost sure it aids in production of serotonin.
Here are some of the maca benefits:

    * Hormone Balance
    * Promote energy
    * Support healthy sex drive
    * Supports bone health
    * Relieve vaginal dryness due to menopause
    * Relieve PMS symptoms in healthy women
    * Promotes healthy balance between “good” and “bad” estrogen.

    Then again evrything works different for every body !!! gots to ry it all chin up !!
much love, chat soon
del d

[Dixie]

Yah, Maca, an adaptogen,  is really great for many things and real reasonably priced.
Be careful with it though, it is also known to enhance fertility.  Both men and women need to be aware of that and practice birth control religiously if they do not want to conceive.
Be well,
Dixie

[jodi f.]

Exercise. YES! In fact, now that the weather's warming, I think outdoor exercise is the best. Get some bright colors (color therapy), fresh air, and sunshine (vitamin D). You might also consider getting your D levels checked.

I like maca, too, but I've never noticed any mood changes from it, which points out biochemical individuality, as Daniel mentioned.

[LaurenK]

Jodi is right!! Exercise is key. It gets things moving, gets your body rolling, it works like a generator. Exercise brings energy to every organ in your body. It makes your heart happy, it gets your blood pumping through your system, it gets your breathing in a solid flow, it clears your mind, it gets your body feeling good which is so much apart of happiness. If your body is not feeling good it's going to contribute to you not feeling good. It's a great way to take care of your body. It's is a living breathing organism that most definitely needs nurturing and care to feel strong.  I'm not talking go run a marathon, a brisk 20 min walk a day will do. Getting outside taking in the day, it's so nice, why let the day go by without appreciating it in some way. Exercise so good for your body, mind and spirit for sure. In fact, talking about all this makes me want to go on a bike ride right now, I'm doin' it... Enjoy your day!

[JaquiG]

About 28 years ago! I had awful periods.. My Tai Chi master was also an acupuncturist..She was trained in 5 Element acupuncture. Pulses are taken, the needle inserted and removed, and then the pulses are taken, needle inserted.. etc etc. ... 5 Element is focused. I never had a pain or mood after 8 treatments..  The other type of acupuncture where you have 10-15 needles inserted and she/he leaves the room and the office nurse removes them after 20 minutes.. never did a thing for me..Your therapist needs to be very experienced with 5 Element..Good luck
JaquiG

[KellyG]

  Hi!

   Here is a couple of complimentry webinars on food and mood from functional medicine. 

http://www.functionalmedicine.org/ifm_ecommerce/ProductDetails.aspx?ProductID=161

          Enjoy!!     Kelly

[BrookeK]

I have had very good results with St. John's Wort.  The level of potency and size of the dose depends on chemical individuality.  Since I started taking it a few years ago I have not had one serious bout of depression, which I had struggled with since my teen years.  Also, B vitamins are supposed to improve mood, especially Folic acid and vitamin B12, 1,000 mcg of each daily.
See The Encyclopedia of Nutritional Supplements, pg. 442-443

I also have felt better since I started doing yoga everyday.  It helps to keep you centered and relaxed.  I hope you are able to find what works for you. 

Blessings!