8 Natural Mood Stabilizers: Finding Balance Naturally

Overview:

Mood stabilizers are medications prescribed for mood disorders such as  Disruptive Mood Dysregulation Disorder (DMDD), ADHD (hyperactivity disorder/Attention-deficit ), and ODD (Oppositional defiant disorder), but some people choose natural options because they have fewer side effects and are less expensive.

The article discusses different natural mood stabilizers, such as adaptogens (herbs that help the body heal and regulate itself), exercise, meditation and mindfulness, nutrition, and omega-3 fatty acids and vitamin D.

It explains how each method works and shares some research findings. It also mentions possible side effects, precautions, and recommended dosages for these natural approaches.

What are Natural Mood Stabilizers?

Natural mood stabilizers can help balance our moods and make us feel better. They can be things we buy without a prescription, like supplements, or they can be other activities that help us feel calm and stable. Some examples of these activities are yoga, meditation, and exercise. These are called complementary and alternative medicine, or CAM, methods. They can be helpful for people who have mood disorders and want to find natural ways to feel better.

Who should consider using Natural Mood Stabilizers?

Natural remedies for mood disorders are often identified to have lesser side effects compared to pharmaceutical or medication options. They can be an appropriate alternative for people who have experienced unbearable side effects from prescription antidepressants. Additionally, these mood stabilizers can be a viable option for individuals with milder mood disorders who may only need temporary treatment. Natural remedies offer an alternative to prescription antidepressants in cases where the prescribed medication proves ineffective.

Natural Mood Stabilizers:

We will provide you with a comprehensive list of both common and lesser-known natural mood stabilizers. You will find valuable information by reading further, so stay connected with us.

1. Exercise

Exercise is an effective natural mood stabilizer that increases the production of "feel-good" hormones, promoting emotional balance and reducing depression symptoms.

How Exercise Works as a Natural Mood Stabilizer:

Exercise can help stabilize our mood naturally. It depends on what we can do and what we like. When we exercise, it increases hormones in our brain like serotonin, norepinephrine, and endorphins. These chemicals make us feel good and can help with symptoms of depression.

Health experts recommend exercising for 45 minutes, 5 times a week to improve mood. Aerobic exercise has been shown to alleviate depression symptoms.

Side Effects and Precautions:

Before beginning a new exercise routine, it is crucial to consult with a healthcare professional. This is especially important if you have any underlying health conditions that may increase your risk when engaging in specific exercise regimens. Furthermore, it is essential to take necessary safety precautions to avoid any potential injuries.

2. Meditation and Mindfulness

How Meditation and Mindfulness Works:

Meditation offers stress and anxiety relief, improving mood by bringing calmness to the body and mind. It benefits both mania and depression. Similarly, mindfulness-based cognitive therapy calms the mind and body, reducing stress and anxiety while enhancing mood. It also fosters self-acceptance and compassion while reducing avoidance.

Both mental silence meditation and active relaxation meditation have demonstrated effectiveness in reducing stress and improving depression. Additionally, mindfulness-based cognitive therapy has shown efficacy in assisting individuals with bipolar disorder in managing their condition.

• Enhance attention and concentration skills
• Enhance emotional regulation abilities
• Cultivate mindfulness
• Alleviate symptoms of depression
• Promote positive thinking
• Enhance productivity in daily activities
• Enhance overall psychological well-being

Side Effects and Precautions

When starting meditation, some individuals may encounter side effects like fatigue and fear. This can be attributed to heightened awareness and the potential surfacing of distressing past experiences. It is advisable to commence meditation and mindfulness-based cognitive therapy under the guidance of a qualified professional.

3. Healthy Diet or Nutrition:

What we eat can greatly influence our mood. Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide essential nutrients that support brain health.

How Nutrition Works:

The functioning of the body is influenced by nutrition, making what we eat capable of affecting mental health symptoms. For instance, certain foods can either promote or reduce inflammation, which in turn affects stress, depression, and the overall well-being of both the body and mind.

Studies have indicated that reducing the consumption of unhealthy, processed foods while increasing the intake of fruits and vegetables can lead to a decrease in inflammation and potentially alleviate symptoms of bipolar disorder. Furthermore, making mindful food choices has been found to enhance a sense of control and aid in coping, thereby enhancing the effectiveness of treatment.

Precautions and Side Effects:

Before making any dietary changes, it is crucial to consult with a healthcare professional, just as you would with any new nutrition plan. Their guidance and expertise will ensure that any modifications align with your specific needs and health goals.

4.ndrome Life  Adequate Sleep:

Getting enough quality sleep is crucial for maintaining emotional stability. Lack of sleep can lead to irritability, mood swings, and difficulty concentrating. Aim for 7-9 hours of uninterrupted sleep each night and establish a consistent sleep routine to promote better mood regulation.

How Adequate Sleep Works:

Adequate sleep acts as a natural mood stabilizer by promoting emotional balance and regulating neurotransmitters. It enhances cognitive function, reduces stress, and improves overall well-being. Sufficient sleep supports the body's ability to manage emotions, leading to improved mood, increased resilience, and better mental health outcomes.

5. Herbal Supplements:

Certain herbal supplements have been used for centuries to support emotional well-being. St. John's Wort, for example, is effective in treating mild to moderate depression. However, it's important to consult with a healthcare professional before starting any herbal supplements, as they may interact with other medications or have side effects.

How Herbal Supplements Works:

Herbal supplements can serve as natural mood stabilizers by harnessing the therapeutic properties of certain plants. For example, herbs like St. John's Wort and lavender have been studied for their potential to alleviate symptoms of depression and anxiety. These supplements may help regulate neurotransmitters, reduce stress, and promote emotional well-being. However, it is important to consult with a healthcare professional before incorporating herbal supplements into your routine to ensure safety and effectiveness.

Precautions and Side Effects:

Before using herbal supplements as natural mood stabilizers, it is important to consult with a healthcare professional to ensure safety and effectiveness. Precautions include checking for potential interactions with medications and understanding possible side effects, which can vary depending on the specific herb used.

6. Adaptogens:

Adaptogens or Adaptogenic herbs, also known as natural plants, are believed to aid the body in healing and self-regulation. With various types and combinations available, they are thought to assist the body in adapting to its environment.

How Adaptogens Works:

Eleutherococcus senticosus, commonly known as eleuthero or Siberian ginseng, has been utilized in the treatment of bipolar disorder. Additionally, other adaptogens may help alleviate symptoms and triggers associated with bipolar disorder, as they are commonly used to manage and prevent stress, which can potentially trigger bipolar episodes.

In a 2013 study, E. senticosus was found to be comparable in effectiveness to fluoxetine, a prescription medication used for bipolar disorder. It was also observed to have a lower risk of inducing manic episodes compared to fluoxetine. However, conflicting data suggests that E. senticosus may not provide additional benefits over fluoxetine in treating bipolar disorder in adolescents. Further research is needed to determine its effectiveness.

Precautions and Side Effects:

It is important to note that some individuals may have allergies to E. senticosus and should avoid its use. Additionally, as herbs and supplements are not closely regulated by the FDA, the strength, purity, and safety of products cannot be guaranteed. Other potential side effects may include hormonal and blood pressure changes, increased risk of bleeding, and drowsiness.

Preparation and Dosage:

When using E. senticosus, a dosage of 750 milligrams three times per day, along with lithium (a mood-stabilizing medication), has been studied. It is typically taken orally. Always follow the recommended dosage provided by your doctor.

7. Vitamin D and Omega-3 Fatty Acid:

Vitamin D is a fat-soluble vitamin that helps regulate calcium and phosphate levels in the body, supporting bone health and immune function. Omega-3 fatty acids are essential fats that play a role in brain function, heart health, and reducing inflammation.

How Vitamin D and Omega 3 Works:

The precise mechanisms by which omega-3 and vitamin D improve bipolar disorder and other mental health conditions like ADHD, schizophrenia, and impulsive behavior are not fully understood. However, it is hypothesized that their beneficial effects may be attributed to their role in serotonin regulation, which influences brain function in these specific mental health conditions.

Deficiencies in vitamin D and omega-3 have been linked to mood disorders like bipolar disorder. Furthermore, certain studies have demonstrated that supplementation with vitamin D and omega-3 can help alleviate symptoms associated with these conditions, including depression.

Precautions and Side Effects:

Omega-3 may have potential side effects such as abdominal discomfort, diarrhea, and a fishy aftertaste. Taking excessively high doses may increase the risk of bleeding. On the other hand, excessive intake of vitamin D can result in calcium buildup in the blood. It is important to note that supplements are not regulated by the FDA, which means the strength, purity, and safety of products cannot be guaranteed.

Preparation and Dosage:

In a study, a daily dose of 2,000 international units of vitamin D was found to be effective for children and teenagers with bipolar disorder. For depression, a recommended omega-3 dose of 1-2 grams per day, including both EPA and DHA, is sometimes advised. It is important to always adhere to the dosage recommendations provided by your doctor.  

8. Social Support:

Maintaining healthy relationships and having a strong support system can significantly impact our mood. Surrounding ourselves with positive and supportive individuals can provide emotional stability and help us navigate through challenging times. Engaging in social activities, joining support groups, or seeking therapy can also be beneficial.

What should you know Before Trying Natural Mood Stabilizing Remedies?

Before considering the use of a natural mood stabilizer or enhancer, it is crucial to consult with your doctor. These products can interact with other medications and may have potentially dangerous side effects depending on your health condition. If you have bipolar disorder, it is especially important to exercise caution as anything that acts as an antidepressant has the potential to trigger a manic episode. Prioritize discussing natural remedies with your physician.

Additionally, it is essential to thoroughly research the source and purity of any natural remedy or supplement. Take the time to do your homework and have open discussions with your doctor to ensure the safety and effectiveness of the chosen natural mood enhancer, which may contribute to improved well-being.

Bipolar disorder involves fluctuations between manic and depressive episodes, while cyclothymia is a milder form of bipolar disorder characterized by frequent mood shifts. Medications prescribed to manage mood disorders like bipolar disorder and cyclothymic disorder are referred to as mood stabilizers.

How to Choose a Supplement or Other Natural Mood Stabilizer?

Selecting a supplement or other natural mood stabilizer should be based on individual needs and the unique experience of each person with mood disorders. Factors such as specific symptoms, personal preferences, and lifestyle considerations can influence the choice. Seeking guidance from a healthcare professional, such as a psychiatrist, can provide valuable recommendations to assist in making an informed decision.

Conclusion:

Natural mood stabilizers, including supplements, nutrition, exercise, meditation, and mindfulness, are nonprescription treatments for mood disorders like bipolar disorder. They have shown promise in effectively treating mood disorder symptoms with a lower risk of side effects. However, it is important to note that research in this area is limited. Consulting with a healthcare professional, such as a psychiatrist, is crucial in determining whether natural mood stabilizers are a suitable option for your specific needs. They can provide guidance and help you make informed decisions about incorporating natural mood stabilizers into your overall treatment plan.