Happiness: Overcoming the 3 Barriers to a Better Mood

Your mood can be a good check-in on how you and your body are doing. Sometimes a great sign of lifestyle or stressors that need a better balance. Other times, it can be a sign of a deeper underlying issue that needs some added support. While having ups and downs in your mood can be completely normal if there are trends you're noticing or feel your mood is impacting your quality of life, it might be time to check in and see what may be going on.

These are the three areas I see clinically playing a role in a poor mood. 

Number one: Underfuelling

Aka you’re not eating enough. This is so common. the days are busy. You're jampacked with meetings and appointments running from here to there and the first thing to go is your meal preps you skip breakfast perhaps you work through your lunch hour and often I hear the first solid meal of the day is dinner. Your body needs fuel consistently throughout the day.

We need it for proper blood sugar balance. we need it for the nutrients like the vitamins and minerals needed to help with the production of neurotransmitters and hormones. And we absolutely need it for proper blood sugar balance. If our blood sugar is spiking and crashing through the day because we’re opting for a quick muffin or granola bar, this can lead to the notorious spike and crash of our blood sugars. It can leave us feeling low energy, irritable, and just not our best selves.

Be aware just because it looks "healthy" (ie a salad), does not mean it is enough to fuel your body. We need to ask it ourselves if there are enough macronutrients (protein, carbs, fats, etc) to help fuel us appropriately and give our body all the essential nutrients it needs. 

If have questions about how to appropriately fuel your body, or need ideas on how to build a plate that nourishes you throughout the day, schedule a discovery call or talk to a qualified healthcare provider. It doesn’t need to be an added stressor!

Number two: Hormone balance

Hormones are directly linked to our mental health and mood. In menstruating individuals, this may show up at a particular time in the month, commonly the week or so before your period. It can also show up in the perimenopause and menopause time of life (commonly the 4th or 5th decade of life) when we may not be ovulating every month. This may cause a dramatic shift in our hormones, leading to irritability, anxiety, or a low mood. 

Other hormones to note include testosterone, which can play a role in motivation. Low levels make give a sense of apathy, or a feeling of flatness.  

Finally, your thyroid is another one I’m looking to consider. Both higher and lower levels have been linked to anxiety, agitation, and depression. Your thyroid should be screened as a part of your mood and mental health evaluation.

Hormones can be complex. There are many factors that can directly impact your mood and mental health. Speak to a qualified, healthcare provider or schedule a discovery call with me to see what support may look like. 

Number three: stress and burnout

Our stress response can be linked to numbers 1 and 2 on this list. Cortisol, our stress hormone, is responsible for our fight-or-flight response. When stress is elevated, cortisol levels can rise leading to changes to our blood sugar balance, as your body releases sugar into the blood to prepare for a fight or flight response. When stress is elevated for a prolonged period, this may lead to a dysfunctional pattern of release of cortisol, which over time may lead to burnout. 

Stress can certainly disrupt mood. This may look different for different people, in different situations, but common things I see include agitation, a sense of overwhelm, low mood, or difficulty finding joy. 

Supporting the nervous system is key. I usually approach this holistically, exploring triggers, supporting the nervous system with nutrients and herbs if indicated, and ensuring fundamental pieces are in place to help you cope. This may include sleep support, movement, and lifestyle shifts for improved stress resiliency. 

How do I figure out what's going on for me?

1. Pay attention when you're noticing your mood disturbance. Does it happen at a particular time of day?  A particular time of the month? A particular season during the year?
2. Take note of any other symptoms that happen at the same time. Are you suffering from GI or gut disturbance (i.e. irregular poops). Is there fatigue that happens at the same time?
3. Ask yourself when the last time was you had blood work? Sometimes there may be an underlying issue that needs to be addressed.

Take these observations and get support! Navigating mood can be tricky but there are solutions and speaking with a qualified healthcare provider can make all the difference.

In Health,

Dr. Ashley Damm, BSc. ND

Naturopathic Doctor - Vancouver, BC

References: 

• Kris-Etherton PM, Petersen KS, Hibbeln JR, Hurley D, Kolick V, Peoples S, Rodriguez N, Woodward-Lopez G. Nutrition and behavioral health disorders: depression and anxiety. Nutr Rev. 2021 Feb 11;79(3):247-260. doi: 10.1093/nutrit/nuaa025. PMID: 32447382; PMCID: PMC8453603.
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• Schmidt PJ, Rubinow DR. Reproductive hormonal treatments for mood disorders in women. Dialogues Clin Neurosci. 2002 Jun;4(2):211-23. doi: 10.31887/DCNS.2002.4.2/pschmidt. PMID: 22033644; PMCID: PMC3181679.
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