How do you feel? Using the happiness hormone to combat low moods

How do you feel today?

You've probably been at home for a while now. How are you feeling?

Are you one of those who:

• (A) are optimistic and enjoy your time at home?
• (B) sometimes feel like this, sometimes like that?

If you belong to group (A) - keep up the good work! 

Are you more likely to belong to group (B)? Then here are some tips on how to get the virus blues under control and break out of your bad mood routine.

That is why we are addressing today's question:

"How do you stay in a good mood - even when you're sitting at home?"

Even in this situation (COVID-19), we must not lose sight of our mental health. Because it demands a lot from us. Especially for those who live alone, life can feel pretty lonely at the moment.

➤ Tip: Write to your family and friends or make a video call (Skype, WhatsApp). Ask how they are doing and offer help. Not everyone may be confident enough to ask for help and may be happy to accept your offer.

What do we need for our happiness?

Serotonin is our happiness hormone and has a major influence on our overall mood, our happiness and our well-being. It is involved in a variety of physical and psychological bodily functions.

For example, if we get too little sunlight, suffer from stress, inflammation and infections or have an unbalanced diet, this can lead to a serotonin deficiency. An unbalanced hormone level and little exercise also have an unfavorable effect on the production of the happiness hormone.

A low serotonin level leads to a bad mood and, in the long term, to depression.

What can help your mood directly?

The best counter-strategy for a bad mood is to fill up with as much light as possible! Whether daylight or a daylight lamp - bring your system and your mood back into balance.

More helpers:

• 5 HTP - the mood booster: 5 HTP is converted directly into serotonin in the brain and alleviates anxiety and stress. 
• Ashwagandha: As an adaptogen, it reduces stress and provides energy at the same time.
• GABA: Gamma-aminobutyric acid helps with anxiety and insomnia. 

➤ Fact: Studies prove the effectiveness of 5-HTP in alleviating depression, sleep disorders and general mood

Do you have your children at home?

Children can also show symptoms of boredom and depression over time. Practice creativity together with your children! What haven't you done for a long time? - Played games? Painted pictures? Let your creativity run free.

➤ Tip: An afternoon of games brings entertainment and a good mood! Unpack games that have long since been put away and bring them back to life.

➤ Tip: If possible, go for a walk in the forest and give your children the task of looking for different things such as moss, pine cones, etc.

Do you have the urge to move?

Exercise at the gym has been canceled for now. But there are a few things you can do from home. Unpack your old fitness DVDs or install special fitness apps. These are the perfect way to stay fit at home! So staying at home is no excuse! 

➤ Fact: Studies have shown that regular exercise can treat depression just as effectively as antidepressants.

➤ Tip: Plan a short home workout at the same time every day. This will make it easier for you to stick to it later. After just 10 days, you will have developed a new habit!

Do you miss the sun and feel sick?

Symptoms of a vitamin D deficiency are exhaustion, high susceptibility to infections and low mood - that's right, these are the same symptoms as depression. Vitamin D therefore has a major influence on our psyche. 

➤ Fact: According to an English study, a high vitamin D level (over 75 nmol/l) is associated with a significantly lower risk of depression or anxiety.

➤ Fact: Did you know that your skin cannot produce vitamin D in the winter months anyway because the angle of sunlight is unfavorable? This is why as many as 60% of people in our latitudes suffer from a vitamin D deficiency during this time. Even in summer, 1/3 of people still suffer from it.

But what can you do about it?

• The easiest way would be to simply go out and soak up the sun. But at the moment this is only possible to a limited extent, as you should stay at home. What you can do is go out alone or with the people you live with. Do you have a garden or balcony? Then go out for a few minutes every day. Alternatively, you can also open your windows and sunbathe in front of them.
• Another way is to take vitamin D as a supplement in the form of drops or capsules. Vitamin D3 is very suitable for compensating for a deficiency, as it can be optimally utilized by the body.

Are you worried about a vitamin D deficiency? Have yourself tested. Yes, you can do it at home with the practical self-test! You don't even have to go to the doctor to get the results. 

➤ Fact: An English 9-week study with vitamin D3 supplementation showed a significant reduction in mild to severe depression symptoms in the test subjects. 

➤ Tip: If you are deficient, take vitamin D3 daily with your meals, as the vitamin is fat-soluble. This not only improves your mood, but also strengthens your immune system! You won't give viruses and bacteria a chance!

Make the most of the night

Sleep is essential for the body's recovery. This is because it activates its self-healing powers. Unfortunately, depression in particular is often accompanied by sleep disorders. Those affected often experience very restless nights and wake up early. They don't feel rested or well-rested the next day, which in turn leads to further low mood. This makes it difficult for the body to recover during the night. 

Develop a wake-sleep rhythm so that your own melatonin production is in sync. Or increase your melatonin level with the help of food supplements.

➤ Fact: According to studies, melatonin helps with sleep-related depression! In one study, women before or during the menopause took melatonin daily for six months. Afterwards, they reported a general improvement in their mood and a significant reduction in their depression. 

No more stress!

Stress leads to increased cortisol levels. This contributes to the development of anxiety, mood swings and depression. That's why you should learn exercises to reduce stress now, which you can continue to do later. Breathing exercises in particular are perfect for this.

➤ Fact: Over 18,000 studies prove the benefits of meditation as one of the best daily habits to improve mental health and reduce stress. 

➤ Tip: Do meditative breathing exercises to reduce stress and fall asleep better. Breathe in for 4 seconds. When exhaling, you should count to 6.

Awaken the hobby gardener in you

You don't necessarily need a garden to grow vegetables. A balcony is also suitable. Now is the time to start growing your own from leftover vegetables or garlic cloves that are already sprouting. You can find many instructions on the Internet. 

➤ Tip: Place the bottom end of spring onions in water and allow to sprout. After about a week you will have a completely new spring onion!

Conclusion:

This is an unprecedented situation, a once-in-100-years pandemic.

There is a high risk of developing depression right now, as social contact is limited and time is mainly spent indoors. 

Depression has many faces. From constant fatigue, sadness and sleep disorders to anxiety - these are all the first signs of depression.

Break out of your low mood routine!

Now is the time...

... when we need to be prudent and open-hearted and focus on what we can do to protect ourselves, our families, our communities and our country. A time to take care of our families and ourselves, cook and cherish the people and things we love. The more we can face the threatening situation with calm and serenity, the better we will be able to get through it and grow from it.

➤ A final tip: open all the windows and doors when the weather is good and let in the sunshine and fresh air. This will banish bad moods and make you feel like spring!

 

Sources (in English):

Young, S. N. (2007, November). How to increase serotonin in the human brain without drugs. Journal of Psychiatry and Neuroscience, 32(6): 394–399

Birdsall, T. C. (1998, August). 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Alternative Medicine Review: A Journal of Clinical Therapeutic, 3(4):271-80.

Carrillo-Vico, A., Lardone, P. J., Alvarez-Sanchez, N., Rodriguez-Rodriguez, A., & Guerrero, J. M. (2013, April) Melatonin: Buffering the Immune System. International Journal of Molecular Sciences, 14(4): 8638–8683, doi: 10.3390/ijms14048638 

Bahrami, A., Mazloum, S. R., Maghsoudi, S., Soleimani, D., Khayyatzadeh, S. S., Arekhi, S. et al. (2017, July). High Dose Vitamin D Supplementation Is Associated With a Reduction in Depression Score Among Adolescent Girls: A Nine-Week Follow-Up Study. Journal of Dietary Supplements, 1-10, doi: 10.1080/19390211.2017.1334736

Carrillo-Vico, A., Guerrero, J. M., Lardone, P. J. & Reiter, R. J. (2005, July). A review of the multiple actions of melatonin on the immune system. Endocrine, 27(2):189-200, doi: 10.1385/ENDO:27:2:189