If you or someone you know suffers from Depression or Anxiety, I highly recommend you watch the whole video presentation I recently recorded ” Dr V’s 3 steps to enhance your mood holistically”. It is full with value! It even discusses all-natural mood enhancing supplements in detail, how exercise enhances your mood, the risk factors for the development of depression and anxiety, the signs and symptoms and the hormones involved…and how to help children and elderly who suffer from unhealthy mood disorders in your community!
Ups and downs are a normal part of everyone’s Life Journey. “What doesn’t kill you makes you stronger” is an old Spartan saying but …I wonder how many got killed because of undiagnosed and/or untreated mood disorders like depression or anxiety? The statistics are shocking. Suicide is the number one cause of death for young men in the UK. I am sure figures might be similar if not higher in military personnel with post traumatic stress syndrome( law enforcement, medical staff, social workers are all at high risk of developing burnout and low mood too). Here is the link to” The 13 Risk Factors of Burnout”: https://burnoutexpert.co.uk/13-risk-factors-of-burnout .However some people are less equipped to bounce back from the dark hole without outside help, than others.
I will go into the risk factors further below.I recently did a live webinar with Angela Wright from Get Your Boom Back called: “Dr V’s 3 steps to enhance your mood holistically”. It was a big success and I am giving you a rundown of some of the content in this blog. There is also a link to watch the complete video recording here: https://events.genndi.com/replay/16910513923844261/d7b289a7cb/0/.
Disclosure: if you have a major depressive disorder, are bipolar or have suicidal thoughts: seek medical help immediately. If you currently are on mood enhancing medication, we advise you NOT to stop them but read this article with an open mind. Dr V’s 3 steps to enhance your mood holistically can be a great addition to your current therapy, lift your happiness levels, improve your social status and in some cases you might even be able to be less dependent on medication( with the permission of your doctor and therapist).
What causes low mood?
1. Severe Life Stressors like losing a loved one, long term unemployment and retirement, bankruptcy, a life threatening illness, being in an abusive/uncaring relationship, isolation and loneliness. Prolonged work stress leads to an hormonal imbalance with chronically raised cortisol. The latter lowers your immune system and makes you more vulnerable to attracting infections and cancer.
2. Personal factors like perfectionism, type A personality type, physical or emotional trauma before the age of seven. The latter permanently enlarges the amygdala which is the fight and flight center of the brain( also known as the reptilian brain). Anxiety gets triggered a lot easier in individuals with a large amygdala predisposing them to an adult life filled with anxiety and depression. I am a strong believer in nurturing our children into a state of self-love rather than breaking them into an unhealthy state of low self-esteem.
3. Depression and other mood disorders runs in the family. Scientists from the Institute of Psychiatry at King’s College, London, in cooperation with other centres in Europe and the US have for the first time established a genetic cause for depression narrowing it down to a specific genome on chromosome 3( called 3p25-26) which is linked to severe recurrent depression. There also is a predisposition when growing up in a family of heavy smokers.
4.Serious illness like cancer, heart disease, Alzheimer, COPD can make you feel sad, frightened, worried or angry. This might be because you feel out of control of your body and your situation.Chronic pain conditions like arthritis and fibromyalgia are also associated with a higher prevalence of low mood disorders. Pain changes the way we move and socialise. You might become isolated and lonely.
5. Drug and alcohol use can be both be the cause as the self-medicating result of depression and anxiety.
6. Chemical imbalance of neurotransmitters in the brain: a lack of the feel good hormones: serotonin, dopamine and endorphins.
Enough about the causes of low mood. Lets get started on the mood enhancing holistic solutions:
A.Mood Enhancing Supplements:
- Omega 3 fatty acids( ideally 60% EPA and 40% DHA)
- Vitamin B12
- Gingko Biloba ( also found in Aminoboosters)
- St John’s Wort
- Chamomile tea is relaxing
- Lavender essential oil on your pillow improves sleep quality
- Young Tissue Extract lowered depression score significantly in comparison to placebo after only 12 weeks of taking the supplement YTE ( as in Amino Serene which also contains 23 natural amino acids and Vit B).
- Good quality 5 HTP
- S-Adenosyl methionine( SAME) can be used together with Selective Serotonin Re-Uptake Inhibitors( SSRI)
B. Mood Boosting Foods
- Wild salmon and other seafood for omega 3
- Whole foods
- Raw vegetables contain beta carotin amongst other immune boosting foods
- beans are full of vitamin B’s and detoxing fibers
- Nuts contain a vegetarian version of omega 3 fatty acids
- Fresh fruit is full of vitamins, including the energising and immunity supporting vitamin C
- Avoid sugar, processed food, alcohol and coffee
1. Smile Study: People on exercise only performed equally on the depression scale as those on anti-depressive medication
2. Exercise makes your brain release more Serotonin, the Happy Hormone that also lower pain
3. Produce more Dopamine, the reward hormone, through massage, hugging, petting animals or exercise.
4. Lower your cortisol levels, the stress hormone which reduces your immunity through exercise and YTE
5. Get more Brain-Derived_MNeurotrophic-factor( BDNF), the Miracle Growth Factor for your brain through exercise. BDNF repairs cells, induces neural growth, new connections and blood vessels. The brain after exercise is better perfused and more oxygenated. Your performance, memory and mood will be your reward!
C. Talk Therapy
1. Cognitive Behavioural Therapy: see a psychologist or councillor
2. Relationship Therapy: my favourite is “Imago”
3. “The Journey” method is my absolute favourite to get fast emotional, physical and spiritual healing! Get the book by Brandon Bays and feel free to contact me via my web form for a session . I also advise you read “Light in the heart of darkness” by Kevin Billiet.
here is a link to attend a life changing Journey E
vent near you: https://ms342.isrefer.com/go/DrVforVitality