Supporting Mood: The Role of Food, Supplements, and Lifestyle
Mood fluctuations are a natural part of life, and learning to navigate intense emotions is key to building emotional resilience. While numbing emotions through various means may provide short-term relief, it can lead to long-term harm. When mood disruptions become prolonged or severe, they can significantly affect overall well-being.
Conditions like major depression - which impacted approximately 21 million adults in the U.S. in 2021 and continues to rise - often co-occur with issues such as anxiety, sleep disturbances, and cognitive challenges. Managing mood and emotional balance requires a holistic and integrative approach, including nourishing foods, targeted supplements, and supportive lifestyle changes.
While depression is a complex condition requiring care from a licensed practitioner, mood fluctuations are something all humans experience. So how can you align with your body’s needs and provide the support necessary for optimal health?
Food: The Foundation of Emotional Health
What we eat directly influences our mood and mental health. Whole, nutrient-dense foods provide the essential building blocks for brain health, hormone production, and neurotransmitter function. Did you know your neurotransmitters are made in your gut? Diets rich in fresh vegetables, fruits, whole grains, lean proteins, and healthy fats are associated with improved emotional regulation and reduced risk of depression.
However, modern food systems and dietary habits have made it harder to meet these nutritional needs. Many foods today travel long distances before reaching our plates, and for some that leads to nutrient depletion. Additionally, intensive farming practices often result in soils deficient in essential vitamins and minerals. This means that even those eating a seemingly balanced whole diet may not get adequate nutrition for their body.
Regenerative farming practices and more intentional food choices are vital to addressing this issue. Locally sourced, seasonal, and minimally processed foods not only benefit personal health but also support a more sustainable food system.
Why Supplements May Be Necessary
Even with a focus on healthy eating, some individuals require additional support to meet their nutritional needs. Several factors can contribute to the need for supplementation:
Chronic Stress: Emotional or physical stress depletes the body’s reserves of key nutrients, such as magnesium and B vitamins, which are crucial for mood regulation.
Poor Dietary Choices: Years of consuming processed or nutrient-poor foods can lead to chronic deficiencies, impacting cellular health and contributing to mood disorders. Spent decades eating out and traveling with work? Your body may need support.
Cellular Repair Needs: Stress, nutrient deficiencies, and inflammation can cause cellular damage. Chronic inflammation is consistently present in all chronic health conditions such as cancer, cardiovascular disease, and diabetes. Supplements can play a critical role in supporting repair and recovery while other lifestyle and behavioral changes are implemented.
Modern Food Systems: As noted, the nutrient quality of many foods has declined due to farming practices and long supply chains. This makes it more difficult to rely solely on diet for adequate nutrition.
The Importance of Gut Health in Mood Regulation
The gut-brain axis, a vital communication network between the digestive system and the brain, is central to mood regulation. The gut produces a significant portion of the body’s serotonin, a key neurotransmitter for emotional well-being. An imbalanced gut microbiome - caused by poor diet, stress, antibiotics, lack of movement, lack of daylight, deprived sleep and more - can lead to inflammation, which negatively impacts mood and mental clarity.
To support gut health:
Incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut.
Eat prebiotic foods, such as onions, garlic, and asparagus, to nourish beneficial gut bacteria.
Consume high-fiber foods to promote a healthy digestive environment. The Standard America Diet (SAD) (acronym poignantly named) and lifestyle is often devoid of fiber leading to chronic health complaints.
When gut health improves, it often leads to better emotional regulation, reduced anxiety, and greater stability in mood.
The Role of Hormones in Mood
Hormones, including cortisol, estrogen, testosterone, and thyroid hormones, are deeply intertwined with emotional health. Imbalances are experienced by both men and women and can lead to mood swings, irritability, or prolonged low mood. Managing stress, getting quality sleep, and supporting hormone regulation through diet and lifestyle are essential. Adaptogenic herbs, like Rhodiola, may also help by moderating stress responses and promoting hormonal harmony.
Research-Supported Supplement Protocol for Mood Support
Through Fullscript, Birch Cove offers a supplement dispensary. The physician team at Fullscript prepare protocols for you to review and consider if they’ll be of additional benefit to your body. This protocol is for Mood Support. In addition to dietary changes and lifestyle adjustments, supplements can provide targeted support for mood and mental health:
St. John’s Wort: Shown to alleviate mild to moderate depression and improve emotional resilience.
Omega-3 Fatty Acids (i.e Fish oil): Linked to improved mood, reduced inflammation, and better sleep.
Magnesium Glycinate: Essential for brain health and emotional stability, particularly for those experiencing chronic stress.
Rhodiola: Helps reduce symptoms of anxiety and improve the body’s stress response.
5-HTP: A precursor to serotonin that supports emotional balance and can complement other treatments.
A Holistic Approach to Mood and Well-Being
Food remains the foundation of emotional health, but it’s clear that many individuals need additional support. Supplements can fill nutritional gaps, repair cellular damage, and complement efforts to improve diet and lifestyle.
By focusing on nutrient-dense foods, supporting gut health, and addressing hormonal imbalances, individuals can take meaningful steps toward improved mood and well-being. For those with persistent challenges, a tailored plan that incorporates dietary changes, supplementation, and lifestyle strategies - guided by a health expert for personalized planning - can provide the tools needed to foster long-term emotional regulation and vitality.
Making Decisions
It’s essential to make choices that align with your unique body and health needs. Before making any changes to your food intake or starting a supplement protocol, consult your medical physician. Regular communication with your doctor ensures that these changes are safe, appropriate, and tailored to your overall health goals. As a reminder, Birch Cove is not a medical practice, however if you would like additional support to explore what you might need health and well-being wise, please schedule a complimentary appointment below.
Birch Cove is officially approved with Fullscript, to sign up for a free account, register here.
Disclaimer: The information and services provided by Birch Cove are for educational and informational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Birch Cove is not a medical provider or service and its affiliates do not treat, cure, or prescribe any health or medical conditions unless otherwise stated. This content is provided for awareness and general guidance. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition or health needs. Birch Cove does not any hold liability for actions you or others take based on the information or services provided. If product links are included they may be affiliate links, meaning Birch Cove could receive a small commission if you make a purchase. However, there’s no obligation to use these links.
