Mood Swings Begone: Natural Ways to Hack Your Happy

What Are Mood Boosters?

Mood boosters generally refer to natural or plant-based products that help improve a low mood. Aside from plant-based supplements, there are many natural mood boosters you can easily incorporate into your day. One of the simplest and most well-known is sunlight. Even the food you eat can impact your mood, as long as it contains the right nutrients.

How Do Mood Boosters Work in the Body?

Our wellbeing and positive mood are influenced by hormones. The brain’s reward system releases these chemicals when we experience something positive. A good piece of news or a small moment of joy can trigger the release of these hormones, spreading feelings of happiness and satisfaction throughout the body. You might feel it through a faster heartbeat or that warm, tingling feeling in your stomach.

But the reverse is also true. Bad news can dampen your mood, releasing stress hormones like adrenaline and cortisol, produced by the adrenal glands.

To maintain a positive mood, it’s important to reduce stress hormones and ensure your body has enough of these "happiness" hormones:

• Serotonin
• Dopamine
• Noradrenaline
• Endorphins
• Oxytocin

You can influence the release of these mood-boosting hormones and reduce stress hormones through certain activities. When that’s not enough, herbal mood boosters can help activate these hormones.

Natural Mood Boosters

A healthy body naturally responds to certain mood boosters, whether they come from the environment or are abilities already present in your body. Some examples of natural mood boosters include:

• Sunlight promotes the release of serotonin, noradrenaline, and dopamine, and helps the body produce vitamin D.
• Light therapy can replace missing sunlight during dark winter months.
• Exercise stimulates the production of serotonin and endorphins while reducing stress hormones like adrenaline and cortisol.
• Relaxation helps reduce cortisol. Meditation, other relaxation techniques, and wellness treatments can also support the release of happiness hormones.
• Music and singing activate oxytocin, serotonin, and dopamine.
• A colourful environment, especially in shades of yellow and orange, can encourage the release of dopamine.
• Laughter, social interaction, and time with others stimulate the release of endorphins while suppressing adrenaline.

A walk in the sun, dancing to your favourite tunes, a sauna session, or even watching a funny movie can all help lift your mood naturally.

Herbal Mood Boosters

If natural mood boosters aren’t an option, herbal remedies can be a great alternative. Herbal teas, plant extracts, or supplements may help, and even aromatherapy with essential oils can support serotonin production. Some popular herbal mood boosters include:

• Lemon balm, which helps with serotonin production
• St John's Wort, known for supporting the production of dopamine, serotonin, and noradrenaline
• Lavender, which promotes oxytocin release
• Passionflower, which aids in the breakdown of cortisol
• Rhodiola, which helps maintain and increase serotonin and dopamine levels
• Velvet bean, which contains L-Dopa, a precursor to dopamine
• Ginkgo biloba and turmeric, both of which support dopamine production

However, it’s important to note that some herbal remedies can have side effects or interact with medications, so consult your doctor before using them.

Eat Your Way to Happiness: Nutrients for a Better Mood

What you eat can also support the production of happiness hormones. Key nutrients that help release serotonin and dopamine and brighten your mood include:

• Vitamin D
• Vitamin B6
• Vitamin B12
• Folic acid
• Magnesium
• Potassium
• Omega-3 fatty acids
• The amino acid tryptophan

Foods rich in these mood-boosting nutrients include:

• Walnuts
• Tomatoes
• Pineapples
• Bananas
• Dark chocolate
• Green tea
• Kiwis
• Plums
• Potatoes and whole grains

Additionally, consuming carbohydrates can help break down cortisol, a hormone linked to low mood.

The Best Methods to Beat the Blues

The best way to combat low moods is prevention. Regularly support your brain’s reward system by promoting the production of happiness hormones and reducing stress hormones. This can be achieved through regular exercise (preferably outdoors), a balanced diet rich in mood-boosting nutrients, and regular relaxation sessions. Make the most of sunny days by getting outside, and avoid stress whenever possible to reduce the likelihood of a mood dip.

If you do find yourself feeling down, listening to music, going for a walk, or enjoying a sauna session can help lift your spirits. Treat yourself to a few squares of dark chocolate, some walnuts, or a banana to support your serotonin and dopamine levels, and be sure to take a little time just for yourself.