Mood is influenced by many factors, whether related to the external or internal environment. The autumn and winter season in Poland is not helped by the onset of seasonal despondency. We then think of a blanket rather than physical activity, which correlates with maintaining a good mood. Less sunshine means less production of vitamin D and synthesis of the necessary neurotransmitters responsible for good mood (serotonin, dopamine and norepinephrine). Diet has a huge impact on mood; the right quality diet has an anti-inflammatory effect, nourishes the microbiota and is the building block for the creation of serotonin, the happiness neurotransmitter. Any nutritional deficiency interferes with neurotransmitter synthesis and metabolism. It is then difficult to think positively.
A mood-enhancing diet
In moments of depressed mood, we often seek solace in sweets to relieve ourselves a little. However, fluctuations in blood sugar levels, i.e. a sudden rise and fall towards hypoglycaemia, are associated with poorer mood. Paradoxically, it may be pleasant for a while, but in the long term it promotes the development of depression. In addition, highly processed foods increase inflammation in the body, which has also been linked to depression. The answer to this is a Mediterranean-type diet, which shows anti-inflammatory properties and has a positive effect on health, including mental health. It involves eating primarily vegetables, fruit, legumes, whole-grain cereal products and healthy fats (mono- and polyunsaturated), especially olive eating mainly vegetables, fruit, legumes, whole grain cereals and healthy fats (mono- and polyunsaturated), led by olive oil. Plus moderate amounts of nuts, fish, poultry and dairy products. The study by Yin W. et al. noted that the more individuals adhered to the Mediterranean diet recommendations, the lower the risk of developing depression existed. Adequate amounts of protein should also be provided, including tryptophan and tyrosine, from which serotonin and noradrenaline are formed in turn. In addition to this, the correct composition of meals with a low glycaemic load (i.e. a combination of carbohydrates, protein and fat).
Impact of the microbiome on mood
The microbiome contains different types and species of bacteria, both beneficial and detrimental to the host. It is largely up to us to ensure the development of these beneficials (mainly Bifidobacterium and Lactobacillus) through an appropriate diet. A Western-type diet, low in fibre and rich in various ‘ready-made’ foods, depletes the microbiome. In the event of improved mood, this is important because there is gut-brain communication. Through various mechanisms, including metabolites and pathways, beneficial bacteria send signals to the brain. For this reason, psychobiotics, products containing bacterial strains that positively regulate mood, have already been developed. On a daily basis, a diet rich in fibre, polyphenols and probiotic bacteria, e.g. pickles and fermented products will take care of the diversity of the intestinal flora, thereby taking care of mental wellbeing. Some chocolate and cocoa lovers will be comforted by the fact that cocoa is rich in polyphenols, so a healthy dessert with it will be a good substitute for industrial sweets.
Supplementation to improve mood
Vitamin D3
Vitamin D receptors, the so-called VDRs, are found throughout the body, including in the brain and its areas affecting mood. Vitamin D3 is involved in the production of serotonin and prevents serotonin drops in the body and regulates dopamine levels. There is up to a 14% higher risk of depression with a deficiency of this compound. As the summer draws to a close, everyone should supplement with vitamin D3 in a dose to suit themselves.
Omega-3 fatty acids
In addition to their anti-inflammatory properties, omega-3 fatty acids affect the transmission of serotonin and dopamine. Supplementation with these fats improves mood, concentration, cognitive function and resistance to stress. These acids are found in considerable amounts in the brain and build up cell membranes, so it is not surprising to see their beneficial properties on the nervous system.
B vitamins
B vitamins are essential for the nervous system, DNA synthesis and are cofactors for many reactions. They are involved in the synthesis of neurotransmitters such as acetylcholine, dopamine, serotonin, norepinephrine and GABA. In addition, vitamin B12 is involved in the synthesis of myelin. A meta-analysis by Tardy A. et al. showed that in most of the studies analysed, the use of B vitamins resulted in improved mood compared to placebo. A greater effect is seen in people who are deficient in either of these.
Probiotics
As already mentioned, the intestinal flora is important in maintaining optimal wellbeing. Taking a preparation with well-described strains of probiotic bacteria will already support the microflora more expertly than food alone, which may not be enough in the case of major disorders. In addition, some bacteria are involved in the synthesis of dopamine. According to a meta-analysis of 10 studies, probiotics can effectively reduce depressive symptoms.
Magnesium
This mineral is fundamental for the proper functioning of the nervous system and its conductivity. There is a link between magnesium levels in the blood and depression.4 Magnesium helps to cope with stress, which is also reflected in emotional response. Beneficial effects of supplementation with this mineral on symptoms of depression have been observed in several studies.
Selenium and zinc
Selenium has anti-inflammatory and antioxidant properties on the body. It influences the modulation of mood-enhancing neurotransmitters. Zinc works in the brain to regulate synaptic transmission and can act as a neurotransmitter. In addition, it has anti-inflammatory properties. If there are symptoms of deficiency of these elements, it is worth introducing temporary supplementation and observing whether mental wellbeing improves as well. Both minerals are needed for the synthesis of thyroid hormones, the correct functioning of which gives energy and the will to live.
Bibliography
Herbal extracts benefit wellbeing by influencing various bodily functions, including: the HPA axis, neurotransmitters and neurogenesis. In the event of a desire for temporary mood support, a tea can be brewed, in more severe cases, extracts in capsules will be more potent. Promising from an antidepressant angle are saffron, St. John’s wort, lavender, curcumin and berberine.
Bibliografia:
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