Mood swings appear when there's a sudden change in attitude or behavior. Imbalances in the brain chemicals--the neurotransmitters serotonin, norepinephrine, dopamine and gamma-aminobutyric acid (GABA)--may cause the changes in behavior. The National Center for Health and Wellness reports that mood disorders affect more than 10 million people in the United States annually. Natural remedies for mood swings are available, but if the symptoms persist, consult a health care professional.
Healthy Foods
Eating healthy foods is good discipline for overall health. Eating well-balanced meals that include fruits, starchy vegetables and whole grains keeps metabolism and blood sugar in your body at optimal performance levels. The foods that contain omega-3 fatty acids, magnesium, tryptophan, folate and other B vitamins have shown an association with improved moods, as have low glycemic foods and chocolate, according to Jennifer Nelson and Katherine Zeratsky, registered dietitians for the MayoClinic.com.
When you're feeling down, you may reach for a refined carbohydrate product high in sugar content that gives you only a quick fix. Once the "sugar high" depletes, so does your energy. Eating complex carbohydrates such as whole grains, pasta, fruits and vegetables increases the serotonin in the brain, which has a calming effect and can even help you sleep. Caffeine in moderation is helpful, but keep in mind that the caffeine in sodas, tea and chocolate is a stimulant and can contribute to anxious or jittery feelings.
Exercise
According to Dr. Bonnie Spring, a professor of psychology at the University of Health Sciences at Chicago Medical School, "exercise has an antidepressant effect." A regular exercise routine of approximately 20 to 30 minutes, at least three times per week, is important for overall health and reducing the potential risks of health-related problems such as obesity, cardiovascular disease and diabetes. It can also help if you are suffering from mood swings.
A study performed in 2001 and released in the "Journal of Sports Medicine and Physical Fitness" by the University of Wolverhamptom, reported that not only did exercise reduce negative mood, it also significantly reduced anger, confusion, fatigue, tension and vigor."
In addition, Alice Christensen, founder and executive director of the American Yoga Association, recommends yoga if you have mood swings. She states that "mood swings may mean that you've lost balance in your life," and yoga will help "bring things back in line."
Vitamins and Supplements
Dr. Rebecca K. Kirby from the Center for the Improvement of Human Functioning International reports that depression is associated with deficiencies in three B vitamins--riboflavin, niacin and B6. In addition, Dr. Kirby noted magnesium, zinc and chromium depletion in patients exhibiting signs of mood swings and depression.
Most of these vitamins and minerals are in the everyday foods you eat, but they are also available as over-the-counter supplements. Prior to starting any vitamin or supplement, consult a health care professional about the potential of interactions with medical conditions or other medications you are currently taking.
References
- National Center for Health and Wellness: How Common are Mood Swings?
- MayoClinic.com: Nutrition and Healthy Eating Blog: The Food and Mood Connection
- MotherNature: "The Doctors Book of Home Remedies for Women," Mood Swings-Help for the Highs and Lows
- PubMed: The Effects of Exercise on Mood Changes: The Moderating Effect of Depressed Mood
- MotherNature: "New Choices in Natural Healing," Mood Swings
