Feel Better
It’s not just you, or your hormones. Stress and mood disorders are a major public health concern affecting millions of individuals worldwide. Research has shown that a combination of genetic, environmental, and lifestyle factors contribute to the development of stress and mood disorders. In particular, diet and nutrient intake have been found to play a significant role in the regulation of stress and mood health.
Stress comes at us so many ways, it’s exhausting to pinpoint all the potential sources. Work, co-workers, bosses, teachers, classmates, kids, relatives, and all the random and routine encounters we have day-to-day. Any of these can be draining and anxiety-inducing.
The moment we feel stressed, a number of physiological actions come into play. Stress is a complex physiological response that is regulated by a number of hormones. The primary hormones involved in the stress response include cortisol, adrenaline, and norepinephrine.
Cortisol, also known as the "stress hormone," is produced by the adrenal glands in response to stress. It plays a crucial role in regulating the body's stress response by increasing glucose levels in the blood and suppressing non-essential physiological processes.
Adrenaline, also known as epinephrine, is released by the adrenal glands in response to stress. It increases heart rate, dilates air passages, and increases the release of glucose from the liver, among other effects.
Norepinephrine, also known as noradrenaline, is a hormone and neurotransmitter that is released in response to stress. It increases heart rate and blood pressure and prepares the body for the fight-or-flight response.
The Adrenal-Mood Health Connection
This basic understanding of our body’s response to stress is important to digging deep into what helps and hinders mood health and adrenal health. Sustained levels of stress, where the body incurs elevated levels of cortisol, damages our health. One of the ways that stress can impact mood is through the release of cortisol (McEwen, 2007). Cortisol can have a significant impact on mood regulation, as elevated levels can lead to feelings of irritability, anxiety, and depression (Datson, N. A. et al., 2015).
Chronic stress has been associated with an increased risk of depression and anxiety, as well as changes in brain structure and function (McEwen, 2007). In addition, chronic stress has been linked to structural changes in the brain, particularly in the hippocampus, which is an important region for memory and mood regulation (Garcia, J. L. et al., 2015). Chronic stress has been shown to lead to a reduction in the size of the hippocampus, which can result in a decreased ability to regulate mood and an increased risk of depression (Garcia, J. L. et al., 2015). Moreover, chronic stress can disrupt the functioning of the hypothalamic-pituitary-adrenal (HPA) axis, leading to hormonal imbalances and a weakened immune system, increasing the risk of various physical and mental health conditions (Pariante & Miller, 2011). Studies have shown that chronic stress can disrupt the delicate balance of neurotransmitters, the chemicals in the brain responsible for regulating mood, emotions, and behavior (Datson, N. A. et al., 2015). Chronic stress has been linked to a reduction in the levels of serotonin, a neurotransmitter responsible for regulating mood, appetite, and sleep (Wu, J. Q., & Motivala, S. J., 2009). A decrease in serotonin levels can lead to depression, anxiety, and other mood disorders.
We need the ability to think clearly, to practice healthy mood regulation, and to maintain strong immune function, but chronic stress hampers all of that. It’s how we can turn the refuge of our home into a place of misery. It’s how we can become people that others shun rather than embrace. It’s how we can begin to feel like we’re losing ourselves to this monster we don’t recognize. That’s why mood health and stress management are vital health processes that we can’t afford to miss out on. We need to feel better, to feel better.
Lifestyle Habits for Better Mood Health
Research has identified a few primary interventions for improving mood regulation that are briefly identified below.
Incorporate a diet rich in nutrient-dense foods, such as fruits, vegetables, and whole grains.
Increase your intake of omega-3 fatty acids, found in fish and other seafood.
Reduce your intake of processed foods and sugar.
Manage Stress:
Engage in regular physical activity, such as exercise or yoga.
Practice stress-reducing techniques, such as mindfulness, deep breathing, and spiritual practice.
Get enough sleep and maintain a regular sleep schedule.
In the next blog post, we’ll dig into this a bit more from the perspective of wholistic herbal health and Islamic herbal medicine. In the meantime, here is one Rihla Wellness favorite for mood support, our Healthy Hibiscus Mood Support Tea:
Hibiscus flowers
Rose petals
Lavender flowers
Linden flowers
Chamomile flowers
Saffron
St. John’s Wort
Sage
Scullcap
Green tea
Brew a cup of this stress-relieving, temper-taming tea powered by mood supporting florals and other traditional nervines.
References
Datson, N. A., McEwen, B. S., & Gray, J. D. (2015). Chronic stress, cognition, and mood. Frontiers in behavioral neuroscience, 9, 204.
Garcia, J. L., Padilla, M. A., & Hogan, K. A. (2015). Chronic stress, mood regulation and the hippocampus: a review of human and animal studies. Neuropsychology review, 25(3), 285-298.
Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). Effects of stress throughout the lifespan on the brain, behaviour and cognition. Nature Reviews Neuroscience, 10(6), 434–445. https://doi.org/10.1038/nrn2639
McEwen, B. S. (1998). Protective and damaging effects of stress mediators. New England Journal of Medicine, 338(3), 171–179.https://doi.org/10.1056/NEJM199801153380307
McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological Reviews, 87(3), 873-904.
Miller, A. H., Maletic, V., & Raison, C. L. (2009). Inflammation and its discontents: The role of cytokines in the pathophysiology of major depression. Biological Psychiatry, 65(9), 732–741. https://doi.org/10.1016/j.biopsych.2008.11.029
"Psychoneuroendocrinology" journal (Pariante, C. M., & Miller, A. H. (2011). "The effects of chronic stress on the HPA axis and its relationship to major depression." Psychoneuroendocrinology, 36(7), 993-1005.)
Sánchez-Villegas, A., Verberne, L., De Irala, J., Ruiz-Canela, M., Schlatter, J., Martínez-González, M. A., & Martínez, J. A. (2009). Fast food and commercial baked goods consumption and the risk of depression. Public Health Nutrition, 12(9), 1601-1608.
Steptoe, A., Kivimäki, M., & Nyberg, S. T. (2013). Stress and cardiovascular disease. Nature Reviews Cardiology, 10(6), 324-336.
Sun, Q., Jin, F., Sun, L., Wang, Q., & Zemel, M. B. (2012). Resveratrol regulates glucocorticoid receptor function through modulation of its phosphorylation status. Molecular Endocrinology, 26(6), 965-973.
Wu, J. Q., & Motivala, S. J. (2009). Cortisol, serotonin, and depression. Depression research and treatment, 2009.