Nature is Mood Medicine
The Japanese practice of Shinrin-Yoku (Forest Bathing) has gained the attention of researchers for the past several years. This 2017 study reviewed 64 scientific articles about nature therapy, forest bathing, and Shinrin-yoku. This review found clear health benefits including decreased heart rate, lower blood pressure and improvement of depression. We recommend using these benefits to your advantage whenever possible!
Food is Mood Medicine
Low mood and fatigue can actually be caused by nutrient deficiencies. Depending on your diet, you may be missing out on certain nutrients. The most common nutrient deficiencies we see in lab work include iron, vitamin D, B12 and folate, which are easily screened for with simple blood work. Healthy eating through fall and winter is similar to the rest of the year – aim for a well-balanced diet with several different colors on your plate. Consider increasing your consumption of fatty fish like salmon for the brain-boosting omega-3 fats.
Light is Mood Medicine
- The length of time spent doing light therapy depends on the strength of the light. For example, if you use a 10,000 lux light, start with just 10 minutes and work up to maximum 30 minutes daily. If you use a 2,500 lux light, length of treatment can go up to 2 hours.
- It is best done within 30 minutes of waking to properly mimic appropriate circadian cycles.
- Position the light slightly above your eyes (at about 30* angle) to mimic sunlight coming down from above your head. Do not stare directly into the light. Position yourself 12-24 inches away from the light.
Bacteria is Mood Medicine
The microbiome is an ever-growing area of research and is full of interesting connections to health. One of which connections, is mood. This makes sense if we consider that about 95% of serotonin is found in the gut. One 2019 study found a bi-directional link between gut bacteria and central nervous system function, concluding that a more diverse microbiome was correlated with more positive self-judgement and lower levels of depression.
There are many natural mood-boosters worth exploring with your practitioner. Supporting healthy moods requires a holistic perspective, including exercise, community, a healthy microbiome, gratitude and spiritual practices. We love supporting you with tailored approaches to fit your needs. If you are experiencing a decline in your mood, reach out to us! We can help.