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Tips On How To Control Mood Swings Naturally

A split image of a woman's face, half is happy the other half is yellingMood swings become a real issue when you are constantly under stress and can get so bad that you need to seek professional advice on the matter. For those who do need medical assistance, the question remains: “How can you control mood swings naturally?”. For those who only have mood swings from time to time, as well as those for can discern a regular pattern, we will take a look at a few things you can do with regards to how to control mood swings naturally.

While hormones play a large part in mood swings, you must remember that other lifestyle factors also play a role. By looking at what you eat, taking certain supplements, and following healthier lifestyle practices, you may help control mood swings naturally.

How To Control Mood Swings Naturally Through Diet

Some of the most common symptoms of mood swings include difficulty in sleeping, constant fatigue, heightened irritability, and even depression. In many cases, the cause is a hormonal imbalance that affects your different hormones, including estrogen, progesterone, and even the serotonin levels in your brain.

The effect on your brain is what causes most mood swings because your brain has chemical messengers called neurotransmitters. Your Hypothalamic-Pituitary-Adrenal (HPA) axis uses these neurotransmitters as a means of communication, sending messages to various parts of your body so that all parts of the whole function as a unit. The various brain hormones may act as neurotransmitters. Neurotransmitters are also made in the gut by the microbiome, so eating correctly can play a big part in your mood.

An imbalance in these hormones may cause several health issues that have mood swings in common.

Besides affecting brain health, what you do or do not eat may also cause stress on your body that could lead to physical health issues. This is primarily due to the stress caused by a shortage of certain vitamins and nutrients, as well as the stress caused by certain foodstuffs. This stress activates your body’s automatic NeuroEndoMetabolic (NEM) stress response that tries to deal with stress and its related symptoms. These include adrenal insufficiency, hormone imbalance, blood sugar issues, blood pressure issues, heart disease, cholesterol issues, and many others. Some of the circuits that affect mood swings are the neuroaffect circuit and the hormonal circuit. As the body undergoes stress, these circuits respond in a certain way, making mood swings symptomatic.

Food Related Do’s

Eating the right food provides your body with the essential minerals and nutrients your body needs for building the hormones your body needs to function correctly.

Vegetables, Legumes, And Whole grains

  • An image of various Vegetables, Legumes, And Whole grainsWhole grains and legumes, i.e. peas, beans, and lentils, may help raise serotonin levels and help with mood swings.
  • The phytoestrogens in legumes may also help balance hormonal fluctuations in menopausal women.
  • Supporting liver function may also help to control mood swings naturally because your liver helps to balance your estrogen levels. In doing so, it helps reduce the symptoms associated with mood swings.
  • Vegetables that support liver function include carrots and pumpkin as well as green leafy vegetables like broccoli, spinach, and Brussel sprouts.

Healthy Fats

  • The largest percentage of your brain consists of fat and so healthy fats are needed to build healthy brain cells and neurotransmitters.
  • Healthy fats include nuts, oily fish, coconut oil, olive oil, and avocados.
  • These fats may also help increase your body’s levels of ‘good’ LDL cholesterol.
  • Low LDL cholesterol levels are associated with various health issues like hormonal imbalances and mood swings. Low cholesterol is also linked to an increased risk of dementia and other psychological issues.

Eat Regularly

Skipping meals or going without food for long periods may result in a drop in blood sugar levels that lead to poor food choices or even overeating. You may also experience mood swings.

Food Related Do Nots

It's quite simple to establish the food-related  'do-nots', for how to control mood swings naturally

  • Avoid stimulants like alcohol and caffeine or use them only moderately. They worsen negative feelings like anxiety and depression and may cause mood swings.
  • Stay away from refined carbohydrates, refined sugar, and trans fats because they cause stress to your liver and increase your mood swing symptoms. Sugary foods and caffeine are also addictive and withdrawal symptoms also include mood swings.
  • Avoid processed foods. They contain high quantities of salt, sugar, and monosodium glutamate (MSG).
  • Do not use trans fats and unsaturated fats. Instead, opt for healthy fat options.
  • Low-fat products usually have a high percentage of sweeteners. Rather avoid these products.
  • Avoid caffeinated beverages and sugar-laden sodas. Most fruit juices also have high sugar content.

How To Control Mood Swings Naturally With Supplements

Various supplements may help balance hormones while providing your adrenals with much-needed support during stressful situations. In doing so, you may help control your mood swings naturally without having to use conventional forms of medication. Very often, the medications prescribed have their own set of associated side-effects that could negatively affect your health.

Omega-3 Fatty Acids

An image of a woman smiling while taking a capsule of omega-3Natural sources of Omega-3 fatty acids include cold-water fatty fish like salmon, tuna, and herring. Omega-3 fatty acids are also available as a supplement.

Omega-3 fatty acids, according to studies, is great at improving brain function and increases the gray matter volume in the brain that controls mood and depression. It may also help with bipolar disorder. The latter is a psychiatric disorder associated with severe mood swings

Herbs

Adaptogenic herbs are herbs that help keep your body in a state of balance. This they do by supporting adrenal function, normalizing your cortisol levels, i.e. your stress hormone levels, and by helping to balance your blood glucose levels.

Generally speaking, symptoms like mood swings, brain fog, and depression are associated with high cortisol levels.

Adaptogenic herbs to consider as supplements include Rhodiola, ginseng, holy basil, St. John’s wort, chaste berry, and ashwagandha, amongst many others.

You could also consider a topical cream containing Mexican wild yam. The root of this plant has a high percentage of natural progesterone that is easily absorbed via your skin. Certain herbs like licorice, red clover, fong quai, and black cohosh also support hormonal health due to their phytoestrogens that may help address mood swings.

However, you should always be careful of taking herbs if you have adrenal fatigue because some sufferers are very sensitive and may have paradoxical reactions to herbs, especially adaptogenic ones. Always consult an experienced practitioner before embarking on taking some herbs by yourself.

Hormone Replacement Therapy For Men And Women

An image of the words hormone replacement therapy with a stethoscope and paperclip by themWomen going through menopause often experience a decline in estrogen. This estrogen decline may cause mood swings. On the other end, a lot of women are estrogen dominant due to excess fat cells and exposure to environmental toxins like xenoestrogens that are so rampant in society today. Both estrogen dominance and estrogen deficiency can cause mood swings.

Men are not exempt. In men, testosterone levels see a decline from the age of 30 years onwards. This decline may result in fatigue, mood swings, and depression.

Many men and women in this situation may opt for hormone replacement therapy. However, certain vitamins, minerals, and even herbs may help with this hormone imbalance.

Vitamins And Minerals

The cells in your body rely on vitamins and minerals to produce hormones and other chemicals. In many cases, people with mood swings due to hormonal issues have a shortage of these vitamins and minerals.

Vitamins and minerals to consider taking as supplements include, amongst others:

  • Iron, zinc, and magnesium – These minerals help manage issues that deplete your serotonin levels like muscle spasms, cramps, and pain.
  • The B vitamins and vitamin C: These vitamins help reduce stress and provide immune and adrenal support.

Exercise

Exercise is a wonderful tool when considering how to control mood swings naturally. Working out regularly not only improves your body but may also improve mental health. This is because regular exercise may help you relax and release endorphins, your body’s natural painkillers and help you feel good. It may also help with mood swings by playing a role in blood pressure control and improving your ability to handle any stressful experience coming your way. Exercise may also improve muscle strength and bone density.

Do beware of strenuous exercise, though. It may do more harm than good as it may overtax your body, especially if the adrenal function is already compromised. A brisk walk with the dog is a great choice. You could also try yoga or Pilates, while deep breathing exercises may also help you combat stress.

Sleep

One of the best things you can do for your body and mental wellbeing is to get enough sleep. This is the time your body spends healing itself. Too little sleep is associated with irritability and mood swings. Everyone should aim for about eight hours’ sleep each night.

If you spend your days tired and your nights battling to fall asleep, please consider taking a power nap at some point during the day. Twenty minutes is all you need to help reduce your cortisol levels and keep you going.

Other Tips On How To Control Mood Swings Naturally

  • Remember to stay hydrated. Symptoms associated with dehydration include fatigue and mood swings. Eight glasses a day is the current recommendation for adults.
  • Be mindful of your reactions and interactions with other people. Do not make their issues your problem and do not overreact in any given situation. You can give sound advice if asked, but what they do with it is their problem, not yours.
  • Take care of your own needs. Make time for yourself, even if your day is busy. Do something that you enjoy, albeit reading a book for 30 minutes or going for a walk.
  • Track your mood. Find the triggers that cause downward mood swings and, if possible, try to avoid them. If not, consider better ways of handling these situations.

A Note Of Caution When Considering How To Control Swings Naturally

Each one of us is different. The cause of each of our mood swings depends on numerous factors. Before going out and buying various supplements, first consider going to your healthcare practitioner. The cause of your mood swings may need a certain cause of action that a certain supplement would not necessarily address. Also, certain supplements may have adverse reactions to the medications you may currently use. Your healthcare practitioner is best suitable to discern their suitability as well as the cause of your mood swings.

Please keep in mind that mood swings are one of the symptoms of adrenal fatigue. So are hormonal imbalances and various other issues leading to mood swings. When considering any course of action, please also consider addressing the issue of adrenal support.

In Closing

If mood swings are an issue in your life, and you want to know how to control mood swings naturally, here are a few things that you can do to help to alleviate the situation.

    An image of a woman jogging ouside

  1. Try making appropriate dietary changes like opting for fresh fruit and vegetables instead of processed foods.
  2. Make the necessary lifestyle changes that include getting enough exercise.
  3. Explore the use of supplements like vitamins, minerals, and herbs.

Whatever course of action you decide to take, please do so with the guidance of your healthcare practitioner who will asses its benefits to you. With regards to supplement, they are best suited to recommend the correct dosage.

If you would like to know more about or need assistance with how to control mood swings naturally, the team at Dr. Lam Coaching can help. We offer a free*** no-obligation phone consultation at +1-626-571-1234 where we will privately discuss your symptoms and various options. You can also send us a question through our Ask The Doctor system by clicking here.

© Copyright 2021 Michael Lam, M.D. All Rights Reserved.

Dr. Lam’s Key Question

Many of the tips on how to control mood swings naturally also supply good adrenal support. This is important because mood swings and the related causes are often contributing factors for adrenal fatigue. Therefore, by controlling your mood swings, you may also see an improvement in adrenal fatigue symptoms.

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