Lynn Laboranti, M.S., R.D.
Mar 31, 2011
To learn more about how emotions can affect health, we spoke to our Wellness Expert, Lynn Laboranti, M.S., R.D.
How does mood affect health?
Lynn Laboranti: One study looked at the relationship between symptoms of mood and measures of quality of life and heart function. Results showed that people who suffer from low moods reported a diminished quality of life and fair or poor overall health. In addition, these symptoms were associated with greater heart disease symptoms and physical limitation. Although it is not clear how psychological health factors are related to physical indicators of heart function, these findings show that low mood is just as important as any other factor when assessing heart function in patients with heart disease. Ruo B, et al. Depressive symptoms and health-related quality of life: the Heart and Soul Study. JAMA 2003 290:215-21.
I’ve heard that B vitamins might play a role in mood. Is this true?
Laboranti: B vitamins are involved in many biochemical reactions in the body, including the brain and nervous system function. B vitamins are involved in energy production and a deficiency may affect cognitive functioning, which may also affect mood.
What are some supplements I should try to help me restore a healthy emotional balance?
Laboranti: First, it is always important to eat a healthy, well-balanced diet rich in whole grains, vegetables, fruits, and lean protein sources (fish, poultry) for good health and to help keep us in balance. However, it may be difficult to eat healthfully on a daily basis, and a poor diet may affect our physical and emotional health. There are numerous factors that can contribute to mood disturbances and mood changes. Before taking supplements for mood or emotional health, you should first speak to your health care practitioner to be sure you are choosing the right treatment for you.
There are some nutritional supplements that may help boost mood. SAM-e, or S-adenosylmethionine, is produced in our body naturally; however, we have lower amounts available as we age. SAM-e may work by allowing brain serotonin levels to increase, and may ease mood disturbances. B vitamins also help SAM-e work effectively, and adequate levels of B vitamins may help to maintain normal brain functioning, which may also affect mood. For mood enhancement, SAM-e and a B-complex supplement are recommended.
Another alternative is St. John’s Wort. St. John’s Wort is used today for enhancing mood and emotional well-being. St. John’s Wort may exert a mild mood lifting effect. Please note that St. John’s Wort should not be taken in combination with SAM-e.
People who tend to be sensitive to the sun (such as fair-skinned individuals) should be cautioned when taking St. John`s Wort; alternatively, individuals taking large doses of the herb should avoid excessive sun exposure. In addition, St. John’s Wort may have additive effects with SSRI’s and other antidepressants, and should not be used at the same time due to possible adverse effects. St. John’s Wort is also contraindicated in pregnancy because it may stimulate uterine contractions. It has also been discovered that St. John`s Wort may affect the Cytochrome P450 system, which is responsible for metabolizing various drugs or medications. Therefore, St. John’s Wort may affect the metabolism of certain common medications, such as oral contraceptives. If you are taking prescription medication(s), it is important to check with your health care professional before taking St. John`s Wort.
I’ve thought about antidepressants, but would like a "natural" alternative. Are natural alternatives as effective?
Laboranti: The U.S. Department of Health and Human Services’ (HHS) Agency for Healthcare Research and Quality (AHRQ) conducted an extensive literature review to determine SAM-e’s efficacy for treatment of depression, osteoarthritis, cholestasis of pregnancy, and intrahepatic cholestasis associated with liver disease. The results were released in late 2002. The AHRQ included 28 studies in a meta-analysis of the efficacy of SAM-e to decrease symptoms of depression. Compared to placebo, SAM-e was associated both statistically and clinically with significant improvements in the score of the Hamilton Rating Scale for Depression (measurement for assessing depression). When compared to more common antidepressants used today, supplementation with SAM-e was not associated with a statistically significant difference in outcomes, suggesting SAM-e is a natural way to achieve healthy mood.
What other steps should I take to help with my mood and health?
Laboranti: We know exercise is good for our health and exercising regularly can also help maintain our emotional health and well-being. The physiological benefits of exercise are well-established in the scientific literature; research also supports the psychological benefit of exercise.
The clear benefits for our mind/mood should be emphasized as well. The type of exercise doesn’t seem to matter. Engaging in either aerobic or anaerobic exercise seems to be equally effective for boosting mood. Aerobic or endurance exercise is exercise that requires extra oxygen, such as walking, jogging, biking, aerobic dancing, etc. Aerobic exercise can be sustained for a longer period of time.
Anaerobic exercise, on the other hand, does not require extra oxygen, and consists of shorts bursts of exercise such as powerlifting, sprinting, etc. Anaerobic exercises are short in duration due to the strenuous nature of the exercise.
Before beginning a regular exercise program, you should obtain your physician’s clearance. Increasing your physical activity (for at least 30 minutes on most days of the week) is a positive way to get yourself on the road to better health.
Increasing social activity may also help to fight low mood. Being around loved ones naturally lifts our spirits. This is true at any age, but especially as we get older. Going out with friends and family, joining clubs, and starting a hobby with a group of friends are all great ways to increase social activity. Why not reap double the benefits and start a walking club with friends in your neighborhood? You can socialize while exercising, and both help to boost mood. Also, staying active and social may help keep stress to a minimum and help increase your sense of well being.
Fadillioglu MD, et al. Effects of Moderate exercise on mild depressive mood, antioxidants and lipid peroxidation. Bull Clin Psychopharmacol 2000;10:194-200. Scully D, et al. Physical exercise and psychological well-being: a critical review. Br J Sports Med 1998;32:111-120. Pollock ML, et al. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998;30:975-991.