Stress can come from any event or thought that makes you feel angry, nervous, or frustrated. It’s the body’s reaction to a problem, challenge, or demand. In short bursts, stress can be positive, helping you avoid danger or meet a deadline. When you have chronic stress, though, it can do more harm than you realize. 

How Does Stress Impact Your Joints?

Even though the body is made up of different organs and systems, it can be viewed as one complete system, given that all of those systems work together. That means that stress could end up having an influence on joint pain. Researchers note that elevated cortisol levels have been associated with more pain. Chronically high stress levels also deplete your adrenal glands, raising prolactin levels and increasing the body’s sensitivity to pain. 

Some health experts note that stress is the opposite of helpful for the immune system. The fact is that stress is an immune-modulator, and the immune system is responsible for a healthy inflammatory response. Inflammation is usually what you feel when your joints start to ache or hurt. Additionally, inflammation negatively affects gut health, and poor gut health increases joint pain and inflammation. To quickly summarize, stress can lead to poor gut health, inflammation, chronically high cortisol levels, and more, all of which impact joint pain. 

What Can You Do About It?

If you have been feeling some aches and pains in your joints, your stress could be to blame. The good news is that there are many helpful things that can give your joints a break. Before you begin to alleviate pain, identify the triggers by writing in a journal. Look for patterns and you’ll find your triggers. Once you find them then you can craft an appropriate plan of action. Other common stress-relieving tactics that may help joint pain are detailed below. 

Try Acupuncture

Acupuncture has been practiced in China for more than 3,000 years. It uses very fine needles, which are inserted in various points in the body to open blockages. Acupuncture aims to restore the flow of energy, qi, within the body. It is also a healing practice that stimulates the brain to release serotonin and endorphins, which may help relieve stress and promote an overall sense of wellbeing. Acupuncture may also help improve circulation, which may in turn benefit your joints. 

Take A Relaxing Bath

Soak in a warm bath for 20 minutes and allow your stress to fade away. Not only does the warmth soothe the mind, but it also supports joint and muscle recovery. Research shows that a warm bath can help reduce swelling and inflammation, in addition to increasing circulation. If you add Epsom salt, which is known to decrease inflammation and swelling, then you will enhance your bath experience. Enhance your tranquil experience by lighting some candles or adding lavender essential oil to the water. 

Get A Massage

Not only can a massage soothe sore muscles and joints, but it also works to relieve anxiety and promote better sleep. According to researchers, getting regular massages can improve levels of pain, reduce stiffness, and improve range of motion and overall joint function. Studies have also shown that applying moderate pressure during massage can lower the body’s production of cortisol and boost serotonin production. 

Meditate

Sit down in a comfortable position on the floor, or lie flat on your back, whichever is more comfortable. You can listen to guided meditation, soothing music, or simply enjoy the silence. Try your best to focus on your breath and let your thoughts come and go like waves up the beach. Perhaps you find it easier to repeat an inspirational mantra to help you stay in the present moment. 

Anything else you can do to help reduce stress is beneficial for your joints. Maybe you clear up your schedule to have more time to decompress or journal about your worries. The little things help and can help you feel more at ease. In truth, nobody wants to feel overwhelmed by stress. The body becomes acutely aware of excess stress and you may experience joint pain as a result. Learn to understand your body’s cues and you will be that much healthier!

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It is no secret that antidepressants can cause weight gain, which is one reason people want to avoid them. A recent study highlighted exactly which antidepressants are more likely than others to increase body weight. Researchers examined the electronic health records of more than 183,000 people (aged 18 to 80) in the United States taking antidepressants for the first time. The team tracked overall weight for 24 months. 

Researchers compared various drugs to Zoloft, the most readily prescribed antidepressant among study participants. After six months, Zoloft users gained half a pound, and people taking Prozac experienced similar weight gain. Those prescribed Cymbalta, Paxil, and Celexa gained a little more on average. Lexapro users experienced the most weight gain of 1.4 pounds at the six-month mark. That number increased to 3.6 pounds after 24 months. Although people taking Wellbutrin did not experience weight gain at six months, they did gain a pound after 24 months. 

Researchers suggest that people who experience unwanted weight gain as a side effect of taking antidepressant are less likely to continue taking medication. That is why study authors wanted to compare weight gain across first-line antidepressants. Understanding this may help inform clinicians to make the best decisions for the overall health of their patients. 

Why Is Weight Gain A Common Side Effect?

The exact mechanism for weight gain is not fully understood, and it wasn’t explored in the study. Some researchers suspect a few reasons as to why antidepressants may cause some people to gain weight. Health experts believe that it has to do with an increase in serotonin, the chemical that plays a role in overall mood. 

Lexapro, Prozac, Paxil, and Celexa all raise serotonin levels. Similarly histamine receptors, such as tricyclic antidepressants, raise serotonin levels. Increasing serotonin can enhance a person’s appetite and cravings for carbohydrate-rich foods. Additionally, some research suggests that certain antidepressants can change metabolism by slowing metabolic rate. They may also influence insulin, make people sluggish and lazy, and promote fat storage. 

It is possible for some people to lose weight once they get off antidepressants, but that isn’t feasible for everyone. Some changes that result from taking antidepressants take a long time to wear off, for example, metabolic changes. The extent of weight loss after you discontinue antidepressants can vary depending on medication use, metabolic changes, and overall lifestyle. 

Balancing Weight Gain With Other Factors

According to health experts, weight gain is a factor to consider when deciding on an antidepressant. Not only can weight gain increase feelings of depression, but it can also exacerbate underlying medical conditions, including diabetes, cardiovascular disease, or hypertension. Someone who is depressed may also feel overwhelmed by having to manage weight, in addition to their mental health. For this reason, clinicians need to be careful about addressing these concerns prior to prescribing antidepressants. 

Each class of antidepressants works differently, so medical professionals should consider a person’s symptoms and medical history. People with a history of seizures, eating disorders, or those who abruptly quit alcohol or sedatives should not take Wellbutrin. The reason for that is because it can increase the risk of seizures and cause other symptoms, including anxiety, insomnia, and risk of hypertension.

The good news is that antidepressants aren’t necessary for everyone. There are various actions a person can take to reduce symptoms of depression, with therapy being a great one. The main thing that mental health experts want is for people to take action. If you are struggling with depression, do not avoid mental health treatment options, especially if the fear is weight gain. There are many methods to treat depression, and medication isn’t always the answer. Additionally, it may not be the answer for you. Do your research and talk to your healthcare professionals to see what the right option is for you if you have depression.

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Overeating is a problem in America, and the holidays, especially Thanksgiving weekend, only amplify that. The reality is that there are so many articles offering tips about how to stay relatively healthy over the holiday weekend. More often than not, people abandon their diets and decide that it’s perfectly acceptable to go off the rails. That’s why Americans eat an average of 4,500 calories during a typical Thanksgiving meal. 

It’s not feasible to think that you will eat perfectly on Thanksgiving. The temptation is too high, people! Of course, everyone should enjoy the day, but just remember that what you do or what you eat on Thanksgiving determines how quickly you recover the day after. If you find yourself in loose sweats and sunken into the couch the day after Thanksgiving, then you need the tips in this article. Below, we cover how to recover faster from your Thanksgiving binge. 

Don’t Make It A Multi-Day Food Fest

A classic Thanksgiving weekend move is to just keep eating leftovers until they are gone. That means that you eat pies, mashed potatoes, stuffing, and more for lunch and dinner. Although you should allow yourself to indulge in some of the treats, having more than that is when things go south. Break the mold and try to hand out leftovers to your Thanksgiving attendees, so that you don’t end up eating yourself into a carb-induced coma. The more salt and carbs you eat, the more you weigh yourself down and slow your recovery from the big feast. 

Try Yoga

A small study examined the effectiveness of yoga as a treatment for binge eating disorder and found that it helped improve recovery and reduce binge eating. Yoga also has a positive effect on your mood, which may help prevent emotional eating. That can help you stay motivated to avoid the food the next day. Yoga reduces cortisol levels in the body, which may help reduce anxiety and depression. That ultimately influences the uptake of serotonin, a neurotransmitter that people refer to as the feel good hormone. Finally, certain yoga poses can improve digestive health, helping your body handle the heavy load from Thanksgiving. 

Fill Up On Vegetables

This is a Thanksgiving public service announcement: avoid the leftovers the day after the big feast. Dietitians encourage people to load up on vegetables post-binge because that strategy can help prevent overeating the following day. Plus, vegetables contain high amounts of fiber, which moves slowly through the digestive tract, promoting feelings of fullness. Several studies found that people who ate more vegetables lost more weight and felt less hungry compared to controlled groups. Increasing your fiber intake can help regulate body weight by influencing you to eat less food. 

Don’t Skip Meals

It may seem counterintuitive to most people, but you should plan your meals the next day after a big binge eating session. One study observed 14 healthy women who ate three meals per day instead of two. The findings indicated that eating three meals per day helped the women sustain fullness over the course of a day, and it even increased fat burning. Another small study compared the effects of eating one meal per day or spreading the same number of calories out over three meals. Eating one meal per day increased the production of ghrelin, the hunger hormone, and it had other adverse effects on overall health. Adhering to a regular eating pattern after binge eating can help you prevent weight gain and get you back on track. 

Don’t Let The Food Court Trap You On Black Friday

On the biggest shopping day of the year, stores entice people with deals and mall food courts trap people. Don’t be a shopping rookie! Take some fresh fruit or vegetables to fuel you during your big shopping day. Apples, pears, clementines, celery sticks, baby carrots, and sliced watermelons are great snacks that satisfy your sweet tooth and keep you actively chewing to promote feelings of fullness. 

Go For A Walk

Besides starting your morning with a light breakfast, going for a walk the day after you overate can make your body feel better. Several studies found that walking can accelerate stomach emptying, which may relieve uncomfortable feelings of fullness or bloating. A small study observed obese women who walked 50-70 minutes three times per week for 12 weeks. The results indicated that they lost 1.5% of their body fat, a lot of which was belly fat. When you engage in physical activity, you stimulate the release of neurotransmitters like serotonin and norepinephrine, both of which protect against depression and anxiety. By improving your mood, exercise can reduce feelings of stress, helping prevent future episodes of binge eating.

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In a world that is seemingly out of your control, taking care of yourself in little ways can make a huge difference. Eating foods that nourish the body, mind, and soul is one of the easiest ways to do this. Caring for yourself via your diet can help keep you in tune with your hunger cues, but the foods you eat also influence your mental health. In fact, what you put on your plate can increase the production of dopamine, your body’s feel-good hormone.

What Is Dopamine?

Dopamine is a type of neurotransmitter that the body makes. The nervous system uses it to send messages between nerve cells, which is why scientists refer to dopamine as a chemical messenger. Dopamine also plays a role in how you feel pleasure, helping us strive, focus, and find interest in things. The body spreads it along four major brain pathways, and you don’t notice it until a problem arises. Too much or too little can lead to varying health issues, including Parkinson’s disease, although other conditions are much less dire.

It’s hard to pinpoint a single cause of most mental health disorders and challenges. Researchers speculate, though, that they are often linked to too much or too little dopamine in different parts of the brain. Some research shows that attention deficit hyperactivity disorder (ADHD) may be due to a shortage of dopamine. Drug misuse and addiction is often because drugs satisfy the brains’ natural reward system. Repeated drug use, however, raises the threshold for that kind of pleasure, meaning you need to take more of that drug to get the same dopamine rush. At the same time, drugs make the body less able to naturally produce dopamine. If you want to naturally increase dopamine levels, though, the following foods may come to your aid.

Coffee

In moderation, coffee exhibits several health benefits, especially if the coffee beans are high quality. Drinking a cup of coffee a day can help increase dopamine levels because caffeine signals the body to produce additional dopamine. You don’t necessarily have to drink coffee to help the body produce more dopamine. Matcha, chocolate, green tea, and other caffeinated teas can increase the body’s dopamine production. Consider a morning cup of caffeinated tea or coffee an investment in your overall mood. 

Foods High In B-Vitamins

If the body is low in B-vitamins, it is unable to produce enough dopamine, according to health experts. Vitamin B6, specifically, is essential for the synthesis of many neurotransmitters, including dopamine, serotonin, GABA, and melatonin. Most B-vitamins are fairly easy to obtain from a variety of food sources. In the case of vitamin B6, you can easily include more of it in your diet by eating avocados, pistachios, quinoa, bananas, sunflower seeds, nutritional yeast, acorn squash, chestnuts, hazelnuts, oranges, sesame seeds, and tomatoes. 

Nuts And Seeds

Nuts and seeds contain heart healthy fats and vital protein, but they also contain an essential amino acid that works with dopamine. Nuts and seeds contain L-tyrosine, which the body breaks down and converts to dopamine. Peanuts, almonds, pumpkin seeds, and sesame seeds, for example, are great sources of L-tyrosine. Anytime you want to boost your happiness, snack on some high-quality nut butters and trail mixes.

Chocolate

Sweet treats are tricky when it comes to dopamine because they work in two ways. Sweets tend to produce serotonin, the feel-good hormone, in the body. Chocolates also contain small amounts of phenylethylamine (PEA), a compound that stimulates brain cells to release dopamine, according to studies. PEA is also associated with falling in love! That said, the quality of chocolate is very important. Ideally, you should consume fair-trade dark chocolate instead of chemically manufactured candy bars. 

Probiotics

There is a clear connection between the gut and brain, with scientists referring to the gut as the second brain. Certain species of bacteria that inhabit the gut are capable of producing dopamine, which may positively impact mood and behavior. Although research is limited in this area, some studies suggest that, when consumed in enough quantities, certain strains of bacteria may reduce symptoms of anxiety and depression. Dopamine production likely plays a role in the way probiotics improve mood, but more studies are necessary on this topic.

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Getting sunlight in your eyes first thing in the morning may not be what you want, but it’s something you need. Researchers note that morning sunlight exposure helps reset your body’s internal clock, helping cue the body that it’s time to wake up. By that logic, you cue the body to be more awake and help it figure out when it’s time to go to bed once the sun goes down. Sunlight exposure is not just beneficial for your sleep; rather, it can lead to benefits that we detail in this article. 

Let us be clear when we say that you should not stare directly into the sun, as that can damage your eyes. Be outside, ideally walking for about 10-30 minutes in the morning, to promote hormonal balance and metabolic wellbeing. The reason that you incorporate a walk into your morning sunlight exposure is to promote optic flow. Walking stimulates neurons in the eyes that communicate to the brain that it is daytime and time to be alert. That sets your body’s biological responses on the right path. 

How long you stay outside will ultimately depend on the brightness level. If it is very bright, two minutes per day is the minimum. Even if it is a cloudy day, you can benefit from heading outside in the morning. Note that experts do not want you to wear sunglasses because you should not shield your eyes from natural light. Seeing the light promotes a spike in healthy cortisol, which promotes wakefulness and optimal immune function. This spike will happen every 24 hours, but do your best to decide when it happens, i.e. when you first see sunlight. 

Helps Improve Sleep

When you expose yourself to sunlight in the morning, nocturnal melatonin production occurs sooner. That means that you go to sleep more easily when night time comes around. Although melatonin production has seasonal variation because of light availability, you can advance the melatonin rhythm phase via morning sunlight exposure. Studies found that this may be an effective strategy to ward off insomnia, seasonal affective disorder (SAD), and premenstrual syndrome. By making cortisol in the morning, the body avoids having a surplus at night, making it easier to go to sleep. Plus, sunlight helps the body make serotonin, which is a precursor to melatonin!

Enhances Your Mood

As previously mentioned, sunlight can help boost the production of serotonin, which is a feel good brain chemical. One of the best ways to control the release of this chemical is via morning sunlight exposure. According to research, serotonin plays an active role in the treatment of depression. By exposing the body to full spectrum sunlight in the morning, it produces serotonin, which improves mood throughout the day. Outdoor light, even on a cloudy day, delivers more lux than indoor light. For example, rainy days still produce lux levels of 1,000 or more, which is greater than any indoor light can produce. On sunny summer days, outdoor light can deliver 1,000 times brighter than any indoor light.

Immune Cell Regulation

The immune system has a complex list of different cells. If a certain cell doesn’t function or exists in imbalanced amounts, the immune system either becomes suppressed or stimulated, increasing the risk of inflammatory conditions, autoimmune disorders, or even cancer. UV exposure works to increase T-regulatory cell activity. These immune cells basically tell other immune cell types to stay calm. By supporting immune system regulation, you can protect your overall health and reduce the risk of excessive inflammation. 

Improves Metabolic Function

Metabolic syndrome relates to blood pressure, diabetes, obesity, and many other health issues. Type 2 diabetes and heart disease are associated with poor glucose metabolism, which means that the body cannot break down and use glucose. Statistics show that about 20-30% of people worldwide deal with metabolic syndrome; however, sunlight exposure may aid normal metabolic function. Studies on this subject are ongoing, but past studies indicate that regular sunlight exposure helps balance circadian rhythm, which supports appetite regulation and overall metabolic markers. 

May Improve Skin Health

UVB light may improve skin health, especially in people who suffer from inflammatory skin conditions like eczema and psoriasis. One study found mast cells play a critical role in calcitonin gene-related peptide (CGRP) mediated immune suppression. That may explain why sun exposure may effectively remedy symptoms of psoriasis. This skin condition can cause flaky, scaly patches on the skin because skin cells grow too fast. Researchers confirmed that UVB light slows this overactive growth by calming inflammation. The same anti-inflammatory effects may also help reduce eczema symptoms, potentially by correcting vitamin D deficiency on the skin.

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What do you usually do after you finish a big meal? If you’re like most people, then you probably did a whole lot of lounging or sitting. Whether you drove to work after breakfast, sat at your computer during lunch, or watched TV after dinner, sitting after you eat is quite common. 

According to health experts and studies, taking a short walk after you eat can benefit your health in myriad ways. In fact, taking a short walk after each meal is a growing trend within the health and fitness community. Research suggests that taking a short walk after eating can help manage a person’s blood glucose levels. Additionally, moderate daily exercise can help reduce gas and bloating, improve sleep, and enhance heart function.

Ideally, a post-meal walk should be quite gentle. You don’t need to run around the block five times or head to a CrossFit class after you eat. Experts say that a walk where you get about 100 steps per minute is the perfect exercise after you eat. Gently increasing the speed of your walk is great because it pulls circulation away from the digestive system toward the working muscles. That can help delay digestion and lead to some of the following benefits. 

Stabilize Blood Sugar Levels

Taking a walk after you eat may help to improve blood sugar levels. This is especially beneficial for people with type 1 and 2 diabetes, conditions that impair blood sugar processing. Exercising after a meal may help prevent blood sugar spikes, which ultimately reduces the amount of insulin or oral medications required. A 2022 review found that a few minutes of light-intensity walking after a meal significantly reduced blood sugar spikes and crashes a couple hours after eating, compared to sitting post-meal. Walking helps you burn calories and stimulates the stomach and bowels to process the foods you eat more quickly. 

Feel Less Bloated And Gassy

Do you suffer from tummy troubles after a meal? Well, sitting down or lounging on the couch is not conducive to getting rid of the pain. A 2021 study found that walking for 10-15 minutes following a meal was able to reduce gastrointestinal distress, including gas, bloating, belching, and cramping. When the body digests food, microorganisms in your bowels break down food and produce gas as a byproduct. Gas exits the body in the form of burps or farts, to put it bluntly. When you walk after a meal, you can help digest food faster, so it won’t have time to sit and marinate in your gut bacteria. Researchers say that decreasing the amount of time food spends in your bowels can help reduce gas buildup. Plus, movement helps reduce backups in your digestive tract, which can prevent bloating and bowel stretching. 

Promote Good Mood Hormones

In order to get the positive endorphins flowing, a lot of people think that you have to push your body and sweat profusely. A simple five miles per hour walk can start the production of those feel good hormones. Walking after dinner can also help release serotonin, a neurotransmitter that promotes better sleep and regulates appetite. Studies found that serotonin can enhance memory and learning, while also increasing positive feelings. 

Improve Sleep Quality

Improving the digestive process is a great benefit of taking a walk after a meal, but everyone benefits from better sleep. It’s interesting that a large meal can tempt you to curl up and fall asleep faster, but that can ultimately lead to an upset stomach and poor sleep. When you walk after you eat, you promote faster and deeper sleep because serotonin is a precursor to melatonin. Taking the time to get your steps in after a meal can make your nighttime Zzz’s a whole lot better. Research indicates that a post-meal walk can be as beneficial as insomnia medication. An older study found that long-term, regular exercise decreased the time it took for older adults to fall asleep. Going for a walk after you eat can also benefit people who don’t suffer from insomnia. Light, aerobic activity can increase the amount of slow-wave, deep sleep a person gets at night.

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Pool time and long days of sunshine near extinction as we make our way deeper into the autumn season. Kids are back in school, spooky season is in full swing, and the holidays are lurking around the corner. If you feel more anxious during fall, you aren’t alone because autumn anxiety is a real thing. Since there is no singular external trigger, autumn anxiety is unlike other forms of anxiety; rather, it tends to occur annually when fall rolls around. 

Some people don’t realize how common autumn anxiety actually is, and some don’t even recognize the symptoms. If you notice that it occurs every year, the pattern is obvious and you should take steps to prevent it. Some of the most common symptoms of autumn anxiety include: 

• Anxiety and excessive worry
• Lethargy, sleepiness, and fatigue
• Low mood and depression
• Loss of interest in everyday activities
• Irritability 

What Is The Reason For Autumn Anxiety?

Experts point out that one of the primary causes of autumn anxiety is that there is less daylight, which decreases serotonin levels. Serotonin is a hormone that affects appetite, mood, and sleep patterns. The increase in melatonin, which is attributed to the darker days, also increases feelings of sleepiness and depression. Additionally, you may experience a decrease in vitamin D levels, and studies show that low levels of this vitamin increases the risk of depression and behavioral changes. Fortunately, you can tame autumn anxiety by identifying what your personal triggers are. Put a plan in place to manage these triggers before they overwhelm you. Hopefully, the following tips help you beat anxiety this fall. 

Reframe Your Outlook

Don’t immediately view the fall season in a negative light, or you will surely start to head down an unhealthy path. Try to reframe your outlook and focus on what there is to gain versus what you lose during autumn. Instead of thinking, “Oh no it’s colder, darker, and I’ll have to be stuck inside,” try to reframe that thought to, “I’ll be warm, cozy, and with loved ones more often.” Establish a healthier environment in your home by hanging some fall decor, putting autumn-colored accent pillows on the couch, or draping a warm throw blanket on your chair. In doing so, you take what feels like a loss and reframe it in a more positive light. 

Stop Anticipating Problems

If you want to stop dealing with autumn anxiety, stop anticipating problems. Don’t worry about autumn being awful or potential problems that may occur. By anticipating that things will go wrong, you start to spin out of control into an anxious flurry, if you will. You can only manage what happens in the present, so don’t try to jump into the future to manage things that haven’t happened yet. Several health experts recommend practicing mindfulness exercises to help manage stress and remain in the present. When you direct your focus to the present moment, you only worry about what happens in the now. If anxious thoughts about the future start to creep their way into your mind, bring your awareness to something that anchors you in the present. Follow your breath and take a minute to relax. 

Get More Light

Lack of light is one of the primary reasons people experience autumn anxiety. Fall is not completely dark, though. There are many beautiful sunny days that give you the opportunity to absorb natural light, but it’s your job to get outside. Instead of a morning run, consider a walk on your lunch break. Researchers also suggest using a light box, which is a bright lamp that you use for 30 minutes a day to expose the eyes to extra light. If you suffer from seasonal affective disorder, you may also want to consider light therapy.

Talk To A Professional

There is no reason to feel shame about seeking professional help, and nobody should make you feel bad about doing so. Cognitive behavioral therapy is an effective way to help treat anxiety and seasonal affective disorder, which tends to start in autumn. This is because of the anticipatory anxiety you experience about the upcoming holiday season and the shorter days. Don’t wait until things spiral out of control and you have difficulty controlling your anxiety or depression. If you start to feel depressed or anxious, take action to improve your mood! There are so many services available and you don’t even have to leave your house to talk to someone.

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As one of the brain’s most important chemical messengers, dopamine is essential for memory, mood, motivation, sleep, and behavior regulation. It is at the center of how the brain’s reward system operates. For example, dopamine rewards you when you engage in a behavior that motivates you to repeat that behavior. This is why you feel immense reward or pleasure listening to music, getting a good night’s sleep, or eating a great meal. 

Contrarily, low dopamine levels can deplete your motivation and enthusiasm about things that excite most people. There are several causes for low dopamine levels, some of the primary of which include brain injury or an inability to respond to dopamine properly. If levels get too low for too long, you increase the risk of restless leg syndrome, depression, and Parkinson’s disease. Low dopamine levels can also make you more susceptible to developing addictions or taking risks.

Natural Ways To Boost Dopamine Levels

If you find that you regularly feel tired or sad and experience brain fog, low energy, or lack of motivation, you may have low dopamine levels. Irritation and worry tend to indicate low serotonin levels, which you can learn more about here. There are strategies to address low dopamine levels and naturally increase them. Below, you’ll find the best ways to naturally increase dopamine levels. 

Maintain A Healthy Diet

Diet supports mental and physical well-being. If you need to increase dopamine levels, try to focus on foods that contain tyrosine, which is a nonessential amino acid that is necessary for the production of neurotransmitters, including dopamine, epinephrine, and norepinephrine. Foods that are rich in tyrosine include almonds, avocados, lima beans, pumpkin seeds, hemp seeds, flaxseeds, yogurt, fish, and bananas. Additionally, probiotic-rich foods may help to increase dopamine production.

Listen To Music

If you want to stimulate the release of dopamine, listen to music. Several brain imaging studies found that listening to music works to increase activity in the pleasure and reward sectors of the brain. Both of these areas of the brain contain lots of dopamine receptors. A small 2011 study investigated the effects of music on dopamine levels. The findings indicated a 9% increase in brain dopamine levels when people listened to instrumental songs that gave them chills or goosebumps. 

Exercise

If you are familiar with runner’s high, you understand that exercise can affect your mood. Several experts recommend high-intensity interval training workouts to yield a mood-boosting effect. Take a brisk walk and include moments of walking as fast as you can for one minute at a time to boost dopamine levels. More research is necessary to figure out the exact mechanism that causes the brain to produce dopamine during exercise. 

Meditate

Meditation is an old practice that helps you establish a better mind/body connection. Forcing you to look inward and accept your thoughts without judgment, meditation is a practice that benefits your mental health. New research found that regular meditation has the ability to increase dopamine levels in the brain. One study, for example, included 8 experienced meditation teachers and found a 65% increase in dopamine production after one hour of meditation. Researchers believe that increasing dopamine levels is thought to maintain a positive mood and motivation amongst meditators. 

Avoid Processed Sugars

If you love candy and soda, it’s time to remove them from your diet if you want to increase dopamine levels. The interesting thing is that eating sugary foods can lead to a quick dopamine rush, but this is only temporary and artificial. Alcohol and drugs have a similar effect, giving you temporary dopamine bursts. These vices actually affect the rate at which your body produces it naturally, so don’t consume processed sugars in order to avoid the crash that leaves you feeling down. 

Get Your Zzz’s

Sleep experts recommend that people get between seven to eight hours of sleep every night for better overall health. When dopamine is released in the brain, it creates feelings of wakefulness and alertness. Having less dopamine in the body typically makes it harder to concentrate and it affects coordination. Sleep deprivation and insomnia can adversely affect dopamine receptors in the brain. Lack of sleep can actually suppress these receptors, which makes it difficult for your body to produce dopamine. Make sure to get your zzz’s on a nightly basis to help you feel more alert and in a better mood. 

Consider Supplements

The body requires several nutrients in order to create dopamine. These nutrients include iron, folate, vitamin B6, and niacin. Being deficient in one or more of these nutrients can make it difficult for the brain to produce enough dopamine. If you get a full blood panel, you can get a better understanding of whether you are deficient in any of these nutrients or not. That way, you can supplement accordingly to bring levels back up to normalize dopamine production. These nutrients are readily available in food sources, so consider looking at your diet prior to supplementation.

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As the days get shorter and colder, some people start to feel of sense of dread or sadness. It’s normal to feel a little down on occasion during the winter if you live for warmer weather, but a looming general sadness during the fall and winter is not normal. If that sadness is accompanied by depleted energy levels, lack of motivation, binge-eating, or spending all your time indoors, you may have seasonal depression. 

What Is Seasonal Depression?

Seasonal depression, or seasonal affective disorder (SAD), commonly occurs during late fall and winter, when there’s less sunlight. Longer periods of darkness in combination with colder weather and overcast skies can drain the body of energy. It’s quite common for seasonal depression to cause mood swings and it’s not something to ignore. Often times, people dismiss these feelings, but that may only worsen the symptoms. 

What Causes Seasonal Depression?

Experts agree that there is no primary cause of seasonal depression. Several factors may contribute to the development, though. One common theory is that the reduced amount of sunlight disrupts the body’s circadian rhythm, or internal clock. This can lead to depression, and may even cause stress from irregular sleep schedule. Another theory is that serotonin levels decrease during the colder months. Serotonin levels drop as a result of reduced exposure to sunlight, and that can trigger depression. 

There are millions of people who experience seasonal depression, especially in colder climates that have darker days. You don’t have to live with seasonal depression, and we hope you can fight back against it with these five strategies. 

Prioritize Social Activities

Many psychiatrists agree that it’s beneficial to fill up your calendar with social and enjoyable activities during the winter. If a running group isn’t for you, consider joining a book club, writing group, or even language class. Several studies confirm that depression symptoms will likely worsen in an isolated setting. That’s one of the reasons that there were higher rates of depression during the COVID-19 pandemic. Even though it’s cold outside, find creative ways to stay connected with people. Coordinate dinners with friends and families, go on walks in a local park, or have a movie night. 

Try Out An Exercise Program

Exercise does wonders for your mental health. According to research, people with higher levels of physical activity experience fewer symptoms of depression. Movement counteracts the sluggish behavior that comes with depression. Getting the body going produces positive brain chemistry, no matter if you’re inside or outside. Since the weather is cold, outdoor exercise may not be desirable. Consider indoor activities like yoga, Pilates, kickboxing, spin, or light weightlifting. You can also boost mental health by venturing out in nature to ski, snowboard, or engage in other winter activities. 

Light Therapy

Light therapy, or phototherapy, may be an effective treatment option for people with intense seasonal depression. The therapy involves sitting a few feet from a special light box within the first hour of waking up every day. The exposure to bright light in the morning mimics natural outdoor light that you may not have during the winter. Studies found that light therapy changes brain chemicals and starts working within a few days to a few weeks, depending on the severity of seasonal depression. Before you purchase a light box, speak with your doctor about the right one for you. They’ll be able to inform you about a variety of options that can help improve your symptoms. 

Get Enough Vitamin D

When the weather is gloomy and the days are shorter, it’s quite common to experience low levels of vitamin D. The National Center for Complementary and Integrative Health (NCCIH) claims that low vitamin D levels are common among people with seasonal depression. If you plan to take a vitamin D supplement, it’s best to speak with a doctor or nutritionist to find out which dose is right for you. While there are foods that contain vitamin D, it’s often easier to take a supplement. Upping your vitamin D intake may be exactly what you need to cure those winter blues. 

Meditation And Mantra

Meditation is a powerful practice that can positively influence the mind. Several scientific studies found that it helps to boost emotional health. In order to combat feelings of seasonal depression, it’s often best to visualize certain settings during a meditation session. Picturing sunlight, tropical beaches, and other summery settings may reduce symptoms. In addition to daily meditation, which may only take 10 minutes, it can be beneficial to accompany it with a winter mantra. Developing a mantra may promote positivity through the fall and winter. Don’t wish to be out of the present moment; rather, embrace the present so you aren’t longing for summer. This type of negative thinking can increase symptoms of seasonal depression.

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There’s natural stress or anxiety that comes with getting older. Reaching the middle age threshold for women also brings about physical changes as a result of menopause. The decreasing levels of estrogen and progesterone can lead to night sweats, hot flashes, mood swings, other disruptions. Some of these disruptions include severe changes to emotional and mental health. 

Several studies found a common thread between various groups of women during their menopausal transition. Stress levels are very high and the physical changes invite overwhelming emotions, often contributing to intense mood shifts. It’s quite common for mood shifts to occur during perimenopause and menopause, and experts attribute them to fluctuating hormones. For instance, a 2019 study linked an increase in depression symptoms at perimenopause with progesterone and estradiol fluctuation. 

Most women who develop significant mood issues during perimenopause or menopause have had them in the past. It’s very uncommon for someone with no history of depression or anxiety to suddenly experience these symptoms in a severe way during menopause. Other factors, not just menopause, can also contribute to mood shifts. Menopause occurs during midlife, when a women typically faces a series of stressors. Dealing with aging, dealing with aging parents, caring for children, and other challenges can contribute to anxiety or depression.

A Menopause Problem

Well, many women can agree that there isn’t just one problem with menopause. To put menopause in perspective, women tend to view it as the change that signifies the beginning of the end, so to speak. A loss of femininity, cultural irrelevance, lack of sanity, reduced sexual desire, and lack of control are all associated with menopause. It doesn’t have to be this way, as viewing menopause in this light can be quite emotional. This can lead to isolation and hesitation about sharing emotions or feelings. Not all women will experience mood shifts, but it’s important to feel comfortable speaking about them if they occur. 

Menopause And The Brain

Changes in mental well-being are quite common during a woman’s transition to menopause. Hormonal changes can influence chemical reactions, especially in the brain. This explains the mood shifts, anxiety, or depressive thoughts women can experience. If a woman experiences ongoing panic attacks, depression, or anxiety, it’s best to seek help as ongoing mental health symptoms are not characteristic of menopause. 

Menopause And Anxiety

According to research, there is a link between menopause and depression, but the connection is blurry in regards to anxiety. Researchers know a lot less about menopause and feelings of anxiety. Some evidence points to the fact women are more likely to experience panic attacks during and after transitioning to menopause. Health experts describe a panic attack as a sudden sense of extreme anxiety. Accompanying symptoms can including trembling, shortness of breath, harmless heart palpitations, and sweating.

The problem lies in distinguishing hot flashes from symptoms of panic attacks. The experience can be similar, in that the heart can race and a woman can feel sweaty during a hot flash. Before a hot flash arrives, some women experience migraines, which can induce panic or a sense of doom. That’s why experts don’t know if there is a direct connection between menopause and anxiety at this time. 

Menopause And Depression

The majority of drastic hormonal fluctuations occur during perimenopause. It’s during this phase when the menstrual cycle becomes irregular, i.e. shorter, heavier, longer, lighter, infrequent, or close together. The same hormones that control menstrual cycle also influence serotonin, the chemical that promotes happy or “feel good” feelings. As progesterone and estrogen levels decline, so do serotonin levels, which can increase irritability, sadness, or anxiety. 

Declining estrogen and progesterone levels can trigger mood shifts that make it more difficult to cope with regular things. Some women experience these hormonal dips and fall into a depressive episode. This occurs more frequently for women who have dealt with major depression prior to perimenopause or menopause. If a woman feels that the depression or anxious feelings are too much to handle during menopause, it’s best to seek help. Depression that occurs daily will only worsen over time. There are so many services to take advantage of at the moment, so take action before mental health declines. 

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