What to take to lift your spirits

Our mood can be affected and decayed by various circumstances. Some days we can feel sadder, without this sadness becoming a pathological problem.

Are there vitamins or pills to lift your spirits? To improve or preserve our mood, we can help ourselves with some natural products. In this Psychology-Online article we tell you what to take to lift your spirits: 5 natural products.

You should bear in mind that here are five products that have received some attention among the scientific literature and that have shown some benefit in improving mood, especially in the context of disorders depressive None of them is a substitute for any antidepressant therapy.

Index

1. Tryptophan
2. Chocolate
3. Omega-3 acids
4. Zinc
5. Grass of San Juan

Tryptophan is a essential amino acid present in different foods such as meats, dairy, fruits and seeds. This amino acid is a precursor to serotonin and melatonin.

The serotonin it is a very important neurotransmitter in the monoaminergic theory of depression. This theory indicates that depression is caused by a decrease in biogenic monoamines: serotonin, norepinephrine and

As to melatonin, this is related to the sleep-wake cycles. Therefore, if tryptophan is also a precursor, it will have an effect on sleep problems (which may be present in depressive conditions).

The natural foods rich in tryptophan They are:

• Bananas
• Eggs
• Milk
• Integral rice
• Blue Fish
• Chicken and turkey
• Nuts like pistachios or peanuts

The benefits of chocolate have been traditionally and popularly associated, among others, with an improvement in mood. Chocolate is the star of the foods to lift your spirits.

Among the substances that make up chocolate and that may be associated with an improvement in the mood, they highlight methylxanthines (such as caffeine) or cocoa flavanols.

Regarding caffeine, it is an addictive substance present in various foods and beverages such as coffee and / or tea. This substance is psychostimulant, that is, stimulates the nervous system. The feeling of lack of energy can also appear in relation to depressive problems, so caffeine can mitigate this symptom making us feel more energetic.

In Scholey's review, A. and Owen, L. (2013)^[1] Six studies related to chocolate and mood are examined. Finally, in five of them there is an attenuation of the negative mood, finding greater effects in chocolate (conceived as all of its components) than in the components separated.

Looking for natural pills to boost your mood? Omega-3 acids have also been linked to depression. Is about polyunsaturated fats found, above all, in the blue Fish. A lack of omega-3s in the diet is related to an increased risk of suffering from depression, since these types of acids are found in the neuronal lipid membranes and optimize the synapse.

Caballer García, J., Torío Ojea, E., Jiménez Treviño, L. and Sánchez Fernández, S. (2017)^[2] conducted a review of the published literature regarding omega-3s and depression. The conclusion of their review is that omega-3 acids can indeed help treat depression. Specifically, the eicosapentaenoic acid (EPA) seems to have a greater effect than docosahexaenoic acid (DHA).

Although it is true that it is not a treatment for depression as such, it seems to be a good ally of it. So, oily fish is another of the foods that help to lift your spirits.

Zinc is a mineral that we can find in different foods. Some of them are:

• Almonds
• Liver
• Cheese
• Clams
• Chicken

Although the mechanism of action that relates to zinc and mood is not yet very clear, it is It is true that low levels of zinc have been associated with the appearance of a state of mind depressed. Future research in this field will determine the type of relationship between the two.

Regarding this mineral, it is necessary to make a couple of considerations:

• Moderation. The first is that zinc may no longer be beneficial to health (and may even be harmful) if consumed in large quantities.
• Interaction. The second has to do with its complementary role to antidepressant treatment. We must consider that some antidepressant drugs, like monoamine oxidase inhibitors (MAOIs), interact with foods such as cheese or liver, exposed here as foods rich in zinc. For this reason, we must strictly follow the dietary guidelines indicated by the doctor if we are following a pharmacological treatment.

What about herbal teas to lift your spirits? St. John's wort or Hypericum perforatum has been used in depressive and sleep-related problems. Although more research is needed on this product, it does appear to have an antidepressant effect. Its consumption can lead to adverse effects such as gastrointestinal problems, confusion and sedation (Borrás Blasco, J., Navarro Ruiz, A. and González Delgado, M., 2001)^[3].

The main contraindication is its consumption during pregnancy. In addition, it can interact with different drugs such as digoxin, theophylline, antiretroviral drugs, antidepressant drugs, cyclosporine, warfarin, and oral contraceptives. Therefore, we recommend that Before consuming St. John's wort, consult your doctor to prevent possible adverse effects.

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to What to take to lift your spirits, we recommend that you enter our category of Natural medicine.

1. Scholey, A. and Owen, L. (2013) Effects of chocolate on cognitive function and mood: a systematic review. Nutrition Reviews, 71 (10): 665-681. doi: 10.1111 / nure.12065
2. Caballer García, J., Torío Ojea, E., Jiménez Treviño, L. and Sánchez Fernández, S. (2017) Omega-3 fatty acids and depression: a systematic review. Biological Psychiatry. 24 (1) 10-17
3. Borrás Blasco, J., Navarro Ruiz, A. and González Delgado, M. (2001) St. John's Wort (Hypericum perforatum sp). Hospital Pharmacy, 25 (6) 356-362.

• Jenkins, T.A., Nguyen, J.C.D., Polglaze, K.E. and Bertrand, P.P. (2016). Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis. Nutrients, 8 (56) doi: 10.3390 / nu8010056
• Kraguljac, N.V., Montori, V.M., Pavuluri, M., Chai, H.S., Wilson, B.S. and Unal, S.S. (2009). Efficacy of omega-3 fatty acids in mood disorders - a systematic review and metaanalysis. Psychopharmacology bulletin. 42 (3): 39-54.
• Levenson, C.W. (2006) Zinc: The New Antidepressant? Nutrition Reviews, 64 (1) 39-42