In one of our next posts, we’ll shed light on how modern antidepressants can lead to unwanted weight gain and, in the process, reveal that strength and endurance training can naturally help alleviate depressive symptoms. However, there are a lot of lifestyle factors that can naturally improve mood. These include diet, stress management, and sleep, in addition to physical activity.
The discussion about mental health has increased considerably in recent years. As we will show in our upcoming article on the influence of antidepressants on fat gain, the frequency of being prescribed antidepressants for example in the Federal Republic of Germany also increased at the same time [1]. Although official data for 2020 and 2021 are not yet available, it can be assumed that the number of people suffering from depression or low mood has risen sharply due to the social restrictions imposed by the Corona pandemic internationally. This is indicated by numerous comments and expert opinions on various media platforms worldwide, and certainly many of our readers can confirm this impression based on their own experiences.
In recent years, antidepressants have been prescribed with increasing frequency [1].
However, in most cases, unless there is a serious depressive illness, it is debatable whether the use of medication is necessary, or whether therapy or lifestyle changes can help to improve your mood. Before we get into said lifestyle factors, however, it should be noted that this article is in no way intended to replace medical advice. If you suspect you have a serious depressive disorder, we strongly advise you to visit a psychological counseling center to have treatment options clarified in the form of therapy!
How nutrition can help to improve your mood
Anyone who has ever been “hangry” or knows someone who quickly gets in a bad mood as soon as they are hungry knows that diet can have a big impact on your mood. But it’s not just hunger and satiety that play a role, but also food choices and certain nutrients. A recent meta-analysis concluded that fruit and vegetable intake has an inverse correlation with the risk of depression [2, 3]. This means that a higher intake of fruits and vegetables is associated with a lower risk of depression.
Numerous other studies indicate that secondary, antioxidant plant substances such as flavonoids, catechins, anthocyanidins and proanthocynidins may have a positive influence on the risk of depression and improve your mood [3]. This is probably one of the reasons why an inverse correlation was also observed between the consumption of fruits as well as vegetables and the occurrence of depression. Other foods and substances studied in this regard include green tea, essential oils from lemon peel, caffeine, pectins (a component in apples), ginseng, and blueberries [3].
A recent study review also concluded that numerous studies from different countries observed that women who consume more fish are less likely to suffer from depression [3]. Interestingly, this association was not observed for men in the cited studies. A meta-analysis of 14 studies concluded that, on average, people with depression have lower levels of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are primarily found in fatty cold-water fish [4].
A 16-week study of patients with onset schizophrenia and bipolar disorder administered either a total of 1140 milligrams of EPA and DHA or a placebo to the subjects in addition to their medication [5]. It was observed that depressive symptoms were significantly improved in the patients who received additional omega-3 fatty acids compared to the placebo. Other studies also concluded that omega-3 fatty acids are more effective than a placebo in improving mood [3]. A study of 60 people with depression observed that taking 1000 milligrams of EPA was as effective in relieving symptoms as 20 milligrams of fluoxetine, a conventional antidepressant [6].
Folic acid (vitamin B9) and vitamin B12, along with vitamin B6, play an important role in the detoxification of the metabolic product homocysteine. This amino acid is considered an important marker for cardiovascular disease, as it can damage blood vessels in high concentrations. It is also involved in the metabolism of proteins and fatty acids. Numerous studies have concluded that a deficiency of folic acid and vitamin B12, as well as high homocysteine levels, correlate with the risk of depression [3]. Studies that analyzed this correlation in more detail observed that especially a lowered vitamin B12 level, but not a deficiency of folic acid, could be responsible [7].
Epidemiological data suggest that vitamin D deficiency is associated with an eight to 14 percent increased rate of depression and a 50 percent increased rate of suicide [3]. In some studies, taking vitamin D via supplements has been shown to improve mood [8, 9]. The reason for this is thought to be the role of vitamin D in the regulation of calcium concentration and the production of serotonin [3].
Improving your mood through physical activity
Many people consider exercise and physical activity as a type of therapy. For many of our readers who regularly enjoy going to the gym, this mental balance fell away when gyms were forced to close in 2020 in the wake of the Corona pandemic. Numerous studies show that an active lifestyle in general, regardless of the type of exercise, can improve cognitive ability, stress management, and mood, as well as reduce the intensity of depression [10, 11].
Thus, one does not necessarily have to engage in heavy strength training to improve mood. If circumstances do not allow you to go to the gym at times, either because of injury or lockdown, walking, cycling, jogging, and other activities can also help. The main thing is to stay active. Nevertheless, most of our readers will be interested in how strength training can improve mood, which is why we will take a closer look at this question below.
How strength training can improve your mood
A recent meta-analysis summarized 33 existing studies on the effects of strength training and concluded that this type of physical activity can significantly reduce depressive symptoms in adults and improve mood [12]. Further data analysis showed that the positive effects are most pronounced at low to moderate intensity. So it doesn’t take heavy weights and machines to benefit. Although many would certainly not want to read it, but strength training with your own body weight or light weights can be very effective in terms of mood and depression. Closing gyms, at least for mental health, is no excuse not to work out with the options that remain.
The modern meritocracy can be overwhelming for many people. Anxiety is a type of depression and is characterized by restlessness, worry and nervousness. Strength training can also help here, as a review of seven studies has shown [13]. It was observed that strength training at moderate intensity resulted in a small but significant decrease in symptoms of anxiety, and even in subjects who did not suffer from clinically diagnosed anxiety disorders.
Another component of good mental health that can improve mood is self-esteem. A large meta-analysis of 113 studies found that strength training promoted self-esteem [13]. This observation is unsurprising, as this type of physical activity has the greatest positive impact on muscle mass, strength, and general stature. Subjects had a better perception of their bodies and a stronger belief in their physical abilities.
How sleep and stress management improve your mood
Anyone who has ever had a bad night’s sleep knows that sleep deprivation can have a significant impact on your mood. This fact is also well documented in science, and studies suggest that the negative impact of sleep disturbance on mood is more pronounced in younger adults than in older people [14]. A lack of sleep can, in turn, lead to reduced muscle development and a greater build-up of body fat.
Researchers have examined the relationship between stress and sleep in a variety of studies across cultures, age groups, and types of stressors. For example, a stressful work environment was found to increase the risk for insomnia [15]. Similar data show that family and school stress increases the risk of insomnia in children and adolescents [16].
This is due to physical responses to stress in the brain, nervous system, hormonal balance, and immune system [17]. In simple terms, they lead to a state of hyperexcitability, which is considered a central reason for sleep disorders [18]. People with sleep problems also suffer from this condition during the day, but at night it prevents them from sleeping or falling asleep after waking up involuntarily. The resulting lack of sleep can trigger a negative spiral, which in turn leads to more stress. Early and adequate management of stress therefore represents an important factor for healthy sleep, which helps to improve your muscle development and mood.
Conclusion and summary
While low mood and depression can have a variety of causes, they appear to be influenced by several lifestyle factors. Numerous studies suggest that a diet rich in micronutrients and omega-3 fatty acids can reduce the risk of depression and improve your mood. Likewise, physical activity helps maintain good mental health. Another important factor is sleep, which is significantly influenced by mental stress. A healthy and active lifestyle can therefore help significantly to go through life with a better mood.
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References
- Schwabe, Ulrich, et al. Arzneiverordnungs-report 2018. Heidelberg: Springer, 2019.
- Liu, Xiaoqin, et al. “Fruit and vegetable consumption and the risk of depression: a meta-analysis.” Nutrition 32.3 (2016): 296-302.
- Huang, Qingyi, et al. “Linking what we eat to our mood: a review of diet, dietary antioxidants, and depression.” Antioxidants 8.9 (2019): 376.
- Lin, Pao-Yen, Shih-Yi Huang, and Kuan-Pin Su. “A meta-analytic review of polyunsaturated fatty acid compositions in patients with depression.” Biological psychiatry 68.2 (2010): 140-147.
- Robinson, Delbert G., et al. “A potential role for adjunctive omega-3 polyunsaturated fatty acids for depression and anxiety symptoms in recent onset psychosis: Results from a 16 week randomized placebo-controlled trial for participants concurrently treated with risperidone.” Schizophrenia research 204 (2019): 295-303.
- Jazayeri, Shima, et al. “Comparison of therapeutic effects of omega-3 fatty acid eicosapentaenoic acid and fluoxetine, separately and in combination, in major depressive disorder.” Australian & New Zealand Journal of Psychiatry 42.3 (2008): 192-198.
- Penninx, Brenda WJH, et al. “Vitamin B12 deficiency and depression in physically disabled older women: epidemiologic evidence from the Women’s Health and Aging Study.” American Journal of Psychiatry 157.5 (2000): 715-721.
- Sikoglu, Elif M., et al. “Vitamin D3 supplemental treatment for mania in youth with bipolar spectrum disorders.” Journal of child and adolescent psychopharmacology 25.5 (2015): 415-424.
- Stokes, Caroline S., et al. “Vitamin D supplementation reduces depressive symptoms in patients with chronic liver disease.” Clinical nutrition 35.4 (2016): 950-957.
- Chen, Chong, et al. “The exercise-glucocorticoid paradox: How exercise is beneficial to cognition, mood, and the brain while increasing glucocorticoid levels.” Frontiers in neuroendocrinology 44 (2017): 83-102.
- Meyer, Jacob D., et al. “Influence of exercise intensity for improving depressed mood in depression: a dose-response study.” Behavior therapy 47.4 (2016): 527-537.
- Gordon, Brett R., et al. “Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials.” JAMA psychiatry 75.6 (2018): 566-576.
- O’Connor, Patrick J., Matthew P. Herring, and Amanda Caravalho. “Mental health benefits of strength training in adults.” American Journal of Lifestyle Medicine 4.5 (2010): 377-396.
- Schwarz, Johanna, et al. “Mood impairment is stronger in young than in older adults after sleep deprivation.” Journal of sleep research 28.4 (2019): e12801.
- Linton, Steven J. “Does work stress predict insomnia? A prospective study.” British Journal of Health Psychology 9.2 (2004): 127-136.
- de Zambotti, Massimiliano, et al. “Insomnia disorder in adolescence: diagnosis, impact, and treatment.” Sleep medicine reviews 39 (2018): 12-24.
- Kalmbach, David A., et al. “Hyperarousal and sleep reactivity in insomnia: current insights.” Nature and science of sleep 10 (2018): 193.
- Roth, Thomas. “Insomnia: definition, prevalence, etiology, and consequences.” Journal of clinical sleep medicine 3.5 suppl (2007): S7-S10