Is your mood like seven days of rain with no prospect of improvement? Our guide will bring sunshine back into your daily life. Here you will find out which natural mood enhancers can benefit your well-being.
What causes a low mood?
There are many reasons for a low mood:
- Stress
- Financial worries
- Illnesses
- Tragic events
- Overload from work or school
- Loneliness
- Unhealthy lifestyle
- Lack of light
People react very differently to events. Some, for example, can cope calmly with a stressful everyday life. For others, the same strain would be too much, and their well-being would suffer.
You can adjust some things yourself: With exercise, a healthy diet, or even relaxation exercises, you can lift your mood. Other factors cannot be influenced or are difficult to influence and can therefore lead to discomfort. In such cases, plant-based mood enhancers are a good way to counter this.
However, if the psychological strain becomes too great or signs of depression become noticeable, you should immediately consult a doctor. Plant-based mood enhancers can be used here in consultation with the expert as an adjunct to ongoing therapy.
What plant-based mood enhancers are available?
Certain plants, herbs, and spices can positively influence mood through their natural ingredients.
Well-known examples include:
- Valerian
- St. John's wort
- Lavender
- Saffron
- Hops
The effects of these medicinal plants on the body cannot always be scientifically proven or are controversial. They are often offered in capsules as herbal mood enhancers.
Note: St. John's wort can, however, interact with some medications. Therefore, you should discuss the use of such products with your doctor or pharmacist beforehand.
However, there are other types of plant-based mood enhancers. Nutrition plays a crucial role here. To better understand this, the connection between tryptophan from food and serotonin is important.
All about the "happiness hormone" serotonin
The neurotransmitter serotonin is also known as the "happiness hormone." This is because it significantly influences emotions. When it is released in the central nervous system, we feel calmer, more content, and more relaxed. In the human body, serotonin can be produced from the amino acid tryptophan. Hydroxytryptophan (5-HTP) is formed as an intermediate product.
For your well-being, it is therefore advisable to consume foods rich in tryptophan or 5-HTP. This allows more of the happiness hormone to be formed. There are also foods such as bananas or chocolate that contain serotonin. However, these cannot cross the blood-brain barrier and therefore have no influence on mood.
Foods for a good mood
Tryptophan-rich foods are ideal mood enhancers. But where is this amino acid found? You can find this mood enhancer in soybeans, cashews, Edam cheese, peanuts, tuna, lentils, oatmeal, and chicken, for example.
The seeds of the African black bean (Griffonia simplicifolia) are particularly rich in 5-HTP. Although not generally playing a significant role in nutrition, it can be found in selected dietary supplements.
Micronutrients such as vitamin B12 and magnesium contribute to the normal functioning of the nervous system. Therefore, foods containing these vital nutrients are also ideal for your well-being.
Vitamin B12 is found in significant quantities exclusively in animal products. Good sources are: herring, salmon, and cheese such as Camembert. People who eat a vegan diet should supplement this vitamin.
Magnesium is found in both animal and plant foods. Good sources are: pumpkin seeds, flax seeds, cashews, Swiss chard, dates, wheat germ, and Parmesan.
3 quick mood boosters
In addition to food and herbal capsules, there are other influencing factors that naturally brighten your mood. Here are three tips for a good mood and more balance:
- Get out in the sun: Light is an important stimulus for the production of serotonin in the body.
- More exercise: Endorphins are released after physical activity, which can lift your mood.
- Sufficient sleep: An energetic start to the day can also help improve your mood.
Conclusion: Herbal mood enhancers
When you're in a low mood, nature can help you get back on your feet. A healthy diet with tryptophan-rich foods, sufficient vitamins, and minerals can naturally boost your mood.
Herbal products such as capsules or tablets, which have a mood-lifting effect, can also help you feel better.
However, remember that St. John's wort, for example, can also interact with certain medications. In cases of severe depression, you should consult a doctor. Together, you can weigh the use of herbal mood enhancers as an adjunct to therapy.
All our articles are written by nutritionists and checked for content quality by subject matter experts.
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