Hello Ladies! Blessing here with another She Health post..
Photo: Via Pinterest: by Marco Barchesi
We’ve all had
(or know someone) who has mood swings. One moment you’re happy and
the next you are furious and you don’t know why. Mood swings can be
linked to uncontrolled, unmanaged stress, too much sugar, a sedentary
lifestyle and sleep deprivation. All these things trigger the release
of cortisol which affects the function mood hormones, serotonin and
dopamine.
- Get enough sleep.
Everyone is different and you may only need 6 hours of sleep while
someone else needs 8 hours. Find out how much sleep you need to feel
refreshed, alert and ready to face your day. Not getting enough sleep
and sleep deprivation can lead to increased stress levels and
increased levels of cortisol; which raises your risk of mood
disorders and chronic diseases like high blood sugar, diabetes and
stroke.
High levels of cortisol can interfere with the way neurotransmitters
and hormones control mood. People who are sleep deprived are more
moody, irritable, unable to focus and anxious when compared to people
who are not sleep deprived.
Have you noticed how strong your cravings are for processed foods
rich in simple carbohydrates like cookies, cake and ice cream after a
stressful day?
Your body burns through serotonin, a neurotransmitter that affect
mood. Serotonin gives you a feeling of wellbeing and when you are
chronically stressed, the body depletes serotonin stores. The body
will then trigger carbohydrates cravings to help replace the
serotonin that was used.
- Avoid drinking caffeine and alcohol before bed
You should avoid drinking alcohol and stimulants like caffeine at
least 4-5 hours before bed because these drinks will trigger the
release of cortisol. Cortisol makes you more alert and when cortisol
levels are high, melatonin (sleep and relaxation hormone) levels are
low and it is harder for you to get to sleep. Alcohol and stimulants,
like caffeine interrupt REM sleep. REM sleep is a phase of deep
restorative sleep that you need to recharge after a long day.
- Exercise
The most cost effective, yet most overlooked mood booster and stress
reliever is exercise. We have all heard about the benefits of
exercise: it reduces the risk of chronic disease, increases your
quality of sleep and releases endorphins that boost mood. Regular
exercise is not just good for your mood it improves heart health and
reduces your risk of depression and dementia. You can pick the type
of exercise you want to do (make sure you enjoy it) and work out 3
times a week for at least 45 minutes.
- Avoid Processed Sugars
Have you experienced the afternoon, after lunch slump? You feel
sluggish and find it difficult to focus on work. Then you try to
boost your energy with a candy bar or cookies from the nearest
vending machine. It works for an hour or two and then you crash
again. Did you know that you feeling or sluggishness and your
inability to focus are linked to low blood sugar levels?
Eating processed sugars as an energy pick-me-up is a short term
solution that will increase your risk of chronic disease and may even
add to your mood swings. Instead of eating sugary processed foods eat
protein or fruit. Protein slows down the absorption of sugar in the
blood; giving you energy over a period of time. Fruits have natural
sugars that are paired with fiber which also slow down the absorption
of sugar.
- Be Grateful
Being content and practicing gratitude reduces any stress and anxiety
that you may feel after comparing yourself to someone else. Being
grateful allows you to embrace and experience what you have instead
of stressing out and worrying about what you don’t have. It lowers
cortisol levels in the body which leads to lower blood pressure,
improves your quality of sleep and reduced stress.
In order to eliminate mood swings you need to incorporate stress
management, gratitude, exercise and avoid alcohol and stimulants
before bed. In order to eliminate mood swings for good you have to
be intentional; especially when it comes to exercise, diet and self
care.
What is your go to when you’re in a bad mood?
Photo: Via Pinterest: by Marco Barchesi