Natural Ways to Help With Mood Swings

Mood swings can be triggered by nutritional deficiency, hormone imbalance and many other factors. And, while mood swings are common, they can be disruptive to daily life. Creating the right nutritional balance while staying active can have a positive impact on mood. In addition, there are several herbal and nutritional supplements that can help the brain produce the chemicals it needs for optimum functioning.

Nutrition

• Finding the right nutritional balance is an important step in controlling and reducing mood swings. According to Rebecca K. Kirby, M.D., M.S., R.D., whole and natural foods release nutrients more slowly than refined and sugary foods. This allows the brain to continue to use the nutrition from your meal for hours after you eat. Eating sugary and starchy refined foods tend to give the brain a sudden burst of energy but, as it is not sustainable, a crash soon follows. Other mood destabilizers you are likely to encounter throughout the day are caffeine, alcohol and sweets. The first step in finding your optimum nutritional balance is awareness, if you are aware of how certain foods affect your mood, over time you can weed out the culprits and tailor your diet to fit your needs.

Exercise

• Staying active is as important as nutrition when attempting to regulate and reduce sudden mood swings. According to the Mayo Clinic, exercising can stimulate the production and release of chemicals in the brain. Getting regular exercise can help the brain to produce and release the chemicals it needs to remain in a stable healthy state. Exercise also acts as a stress reduction tool. After a long day when you are feeling tired and worn out, a brisk walk or run can improve energy and mood while also benefiting physical health and appearance.

Supplements

• A healthy balance in diet and exercise can give your body and brain the tools and stimulation it needs for proper healthy function. In addition, there are several nutritional and herbal supplements on the market that can help you control and regulate your mood. St John's wort is the most widely used herbal treatment for mood swings and depression. It can be found as a tincture, capsule or tea, or you can collect or purchase the fresh or dried plant and make a tea from the flowers. St John's wort can stimulate the brains ability to produce serotonin, a chemical that regulates and improves mood, according to the University of Maryland Medical Center. The amino acid, 5-hydroxytryptophan (5-HTP), can help stabilize and improve mood swings by providing the chemicals and nutrients that the brain needs to create serotonin. The brain uses tryptophan, a chemical derived from foods, to make 5-HTP. The 5-HTP is then used to make serotonin. Taking a 5-HTP amino acid supplement can help provide the brain with the tools it needs to produce important mood stabilizing chemicals. The University of Maryland Medical Center recommends taking 50 mg of 5-HTP supplements up to three times a day.