Wir können alle Phasen haben während denen wir in schlechter Stimmung sind, das ist nicht ungewöhnlich insbesondere in Zeiten der Ungewissheit. Eine Niedergeschlagenheit geht oft in ein paar Tagen oder Wochen vorbei. Wenn diese Gefühle jedoch jeden Tag oder über einen längeren Zeitraum anhalten, ist es am besten, mit einer medizinischen Fachkraft zu sprechen, die Sie unterstützt.
Im Folgenden sind 5 kleine Dinge aufgeführt, die Sie jeden Tag tun können, um die schlechte Stimmung zu verstärken.
Der folgende Blog auf Englisch von unseren Partnern von Bio-Kult klärt auf.
BOOST YOUR MOOD
We can all have periods of low mood, it's not unusual during periods of uncertainty such as the current social distancing situation. A low mood will often pass in a few days or weeks, however if these feelings are continuous each day or persist over a period of time then it is best to talk to a healthcare professional to support you.
Below are 5 small things you can do each day to boost low mood.
I. Laughter Yoga
We're sure you are familiar with the well-known phrase 'Laughter is the best medicine'. It was due to laughter’s ability to heal that prompted an Indian doctor to start laughter yoga in the mid-90s. This form of yoga is about deep breathing exercises and playful laughter and has been shown to have positive health benefits especially in stress management. Laughing also forms strong bonds with ourselves and others.
II. Random Acts of Kindness
Research has shown that doing things for others can stop us focusing on our own worries and boost our mood. Research has even shown benefits to toddlers from acts of altruism. It could just be a small thank you or a passing smile. It may be a kind gesture such as planting seeds in a pot for a friend or neighbour that will bloom in a few weeks. There are lots of suggestions at www.randomactsofkindness.org.
III. Stay Connected
Studies show that as humans we like to feel we belong to something. Positive social connection, be it by post, phone, online or over a garden fence can boost our love hormone oxytocin, which increases self-esteem and optimism as well as dopamine, which can boost our drive.
IV. Gut Health
Around 90% of our feel good neurotransmitter, serotonin, is manufactured in the gut. Support your gut flora diversity with prebiotic foods such as bananas, apples, oats, asparagus, onions, garlic and leeks. Or try your hand at making fermented foods which is a great way to introduce beneficial species of bacteria to the gut. To make a simple Sauerkraut you just need a kilner jar, a white cabbage and some salt. Sauerkraut has been shown to have good levels of the beneficial Lactobacillus bacteria.
V. Mood Foods
Eating sugary and carbohydrate rich foods can cause a surge in blood sugar and temporarily elevate serotonin levels, but on the downside those foods tend to be pro-inflammatory which has been linked to low mood and depression, so try to avoid those or manage your intake carefully.
Serotonin is derived from the protein tryptophan and some foods we can introduce into our diet which are high in tryptophan are chicken, turkey, fish, cheese, eggs and oats. As well as high tryptophan foods research has shown other foods which can support positive mental wellbeing including omega 3 and vitamin D.
Foods high in omega-3 include cold water fish, green vegetables, grass fed meat, flaxseeds, chia seeds and walnuts.
Good food sources of vitamin D include salmon, mackerel, some mushrooms and fortified foods such as some dairy foods, cereals and orange juice but are usually not sufficient. Non-food sources of vitamin D include natural sunlight and there is much research on supporting low mood with natural light therapy. Get out into the daylight if you can or if not make sure you sit by a window during the day.