For some of us, a bad mood crawls up your spine unnoticed until you’re glaring at your significant other for a reason you can’t remember. Was it eating the last of the bread? Never mind that this was your week to skip eating bread – you were going to have the whole grain couscous anyway. But what if you wanted a slice with apricot jam on it? Couldn’t your significant other have just asked if you were going to have a slice of apricot jam and bread? (As we reach for the tray of brownies and call it a day.)

If you’ve ever felt just inexplicably moody, there are healthier ways to deal with it than lashing out through pastry. Some estimate that as many as 40 million women in the United States deal with PMS symptoms, of which moodiness if often the forefront warning sign. And by “moodiness,” these symptoms are specifically irritability, anxiety, depression, low self-esteem, weeping, difficulty concentrating, sleep problems, insomnia, low energy, aggression, poor coordination, clumsiness, and changes to libido. Yep, it’s not just in your head.

And sometimes, it’s not PMS. Sometimes, we’re male or we’re just moody. But whether male or female, it’s never fun for the sufferer and, perchance, those he or she makes suffer around her. So what to do about it?

Exercise. Stress = moodiness. The Mayo Clinic calls it “meditation in motion.” When you’re focused on your body’s movements, it is much easier to forget about what is bothering you. Your endorphins will rise and your mood will follow.

Be gentle with yourself. Know what can make a bad mood much worse? Just about any negative thought that can enter your head, which is already low of defenses. Next time you feel yourself spiraling, take a moment and just breathe. Ask these two questions. Will this bother me tomorrow? Is this worth stressing out my brain and body? Maybe the issue at hand won’t kill ya, but the stress you feel could down the road.

Let others knows if it’s a bad time/day/week. Apparently, communication is key to a healthy relationship. Who knew? So rather than lashing out at your significant other over whatever ineptitudes you feel are his and his alone, take a moment to tell him or her that you’re not quite feeling up to bar. Usually, you’ll get a nod of understanding and perhaps a gentler tone. No one likes to be a punching bag.

Have a moody day map. It’s so simple it sounds like something out of Sesame Street. Feel like things are getting to be too much? Stand up from the computer. Walk outside. Breathe. And repeat. There’s nothing like a minor change of scenery that can help brighten things up.

Eat well. Eating better can certainly help with your mood. Via Healthline, turn to whole grains to help regulate the body’s sugar levels. Think about foods rich in Omega-3s (like fish) to help with inflammation and depression.Click here for more nutritional tips. (And, as always, consult a doctor if taking any vitamins or supplements.)

And if none of that works? There’s always kittens on a slide.

Images: rileyroxx/mikebaird/avlxyz

Oh yes she did send us this picture for her giveaway!

We love Gretchen in all her Project Runway glory and were more than happy to have her reach out to us for this week’s giveaway.

Many of you may not know but Gretchen is currently the only sustainable designer on Project Runway and not only supports local manufacturing and sustainable fabrics for her line Mothlove, but is also using end run fabrics on the show whenever possible. Having limited time when contestants are set to buy fabric at Mood during the show, you may understand the challenges she faces staying as consistent as she wants to be.

Her Pearl Crescent blouse is made from low impact, hand dyed, locally sourced silk and is versatile enough to wear with pencil skirts and heels or torn jeans and sneakers.

Says Gretchen of the blouse: “It’s worthy of a love affair – dress up or down, layer in any season…you’ll be lucky if it ever makes it on a hanger in your closet! Meant to be loved, it’s surely my favorite piece.”

Think it could be one of yours? Well, leave a comment below to try and if you just want to cut to the chase and buy one out right, you can go here, too.

(Legalese: contest rules and FTC compliance.)

You many not get abs of steel, but according to a new study recently published in The Journal Environmental Science & Technology, your mood and sense of personal well being can be lifted after five minutes of “Green Exercise.”

Green exercise, the Journal explains, is activity in the presence of nature. The study reveals that every green environment provides an important health service; being outdoors improves both self-esteem and mood, and that the presence of water generates even greater positive effects.

The research used meta-analysis methodology (a statistical technique that reviews quantitative research) to analyze 10 U.K. studies involving 1252 participants. Ten studies undertaken by the University of Essex over the past six years were selected for inclusion. Detailed research questions related to physical activities (duration and intensity), types of green places, and participant characteristics (age, sex, health status) were used.

Among the activities observed were cycling, gardening, walking, fishing, boating, and horseback riding in various environments such as the countryside and farmland, forest and woodland, urban green, and near water.

The Profile of Mood States (POMS) was used to quantify changes in mood, and measurements were taken immediately pre and post-activity or intervention. The study was created by Jo Barton and Jules Pretty from the Interdisciplinary Centre for Environment and Society at the University of Essex in the U.K.

Their findings suggest that attention should be given to developing the use of green exercise as a therapeutic intervention (green care), that planners and architects should improve access to green space (green design), and that children should be given opportunities to learn in outdoor settings (green education). Employers, they say, could encourage staff in stressful workplaces to take a short walk at lunchtime in the nearest Green Space to improve mental health, which may in turn affect productivity.

So the next time you need a boost, look for a park, a few trees, a pond, or even a Green Roof and take five.

Image: mariachily

Wanna be happy and kick Prozac to the curb? Start eating your fruits and vegetables, nuts, whole grains, beans, fish and olive oil. We’ve long known that a Mediterranean diet is good for the heart, but it turns out it’s also good for the mood.

In a study published earlier this month, Spanish researchers looked at the diets of 10,000 people and found those who mainly ate a Mediterranean diet had lower depression rates than those who did not. The study compiled data from Spanish people who reported their dietary intake on a questionnaire between 1999 and 2005.

After an average follow-up of 4.4 years, the overall incidence of depression for those who followed the diet was 30 percent lower than for those who mostly did not follow the diet. Even lower rates of depression were associated with intake of specific elements of the Mediterranean diet, such as fruits, vegetables and olive oil.

To be sure, specific foods contain components that make your body, nervous system and brain work better. From the dopamine in chocolate to the serotonin producing carbohydrates, to the healthy fats and antioxidants that can boost brainpower, there’s definitely something physiological going on here.

I’d like to see a study that includes sociological-cultural controls because I think there’s something else going on here as well.

Notice that all the foods listed are whole foods, meaning they require cooking and preparation. So the people in the study who followed the Mediterranean diet and experienced less depression were probably cooking.

If people take the time and energy to cook, it usually means they place some importance on cooking for others, sitting down in groups to eat and generally having unhurried, quality contact with friends and loved ones.

Of course, you can eat a Mediterranean meal in a restaurant, but you’d have to be frequenting restaurants that actually cook real food. These are the types of restaurants people go to with others to enjoy life and socialize. There it is again – human interaction over a meal.

What you cannot do is follow a Mediterranean diet eating fast food, eating in your car or heating up processed food in the microwave and scarfing it down in front of the television or computer. These eating behaviors are often engaged in while alone, when rushed or when stressed.

What I’m getting at is this:

The way you eat and how much you enjoy mealtimes might have just as much to do with mood as what you eat.

Whether or not depression causes social isolation, or vice versa, there is a strong correlation between the two.

One study showed that children who have regular family mealtimes are less likely to get in trouble as teens. Troubled teens are often depressed. Another researcher found that family mealtimes strengthen relationships. People with strong relationships are less likely to be depressed.

So here’s my Rx for depression prevention:

Invite some good friends or family members into the kitchen and prepare a meal of healthy, whole foods from scratch and then sit down and eat it together. Enjoy the following recipe with a moderate glass of red wine and some fresh, seasonal fruit for dessert and you should feel better by morning.

Depression Busting Mediterranean Grain Bowl

Serves 6

4 small to medium beets
1/2 cup (about 2 ounces) walnut halves, coarsely chopped
1 cup brown rice
Salt
1 bunch Lacinato or green or red kale
1 can sardines, drained, skin and bones removed and separated into filets
2/3 cup cooked and drained (or canned) chickpeas
2/3 cup homemade vinaigrette made with olive oil
Freshly ground black pepper

Preheat the oven to 400 degrees F.

Trim the beets and wrap them in 1 or 2 foil packets, depending on their size, keeping like-sized beets with like-sized beets. Roast until tender and fragrant, 35 to 40 minutes. Use a small paring knife or skewer to check for doneness. Set the beets aside to steam in their foil packets. When they are cool enough to handle, peel them by rubbing the skins off with your fingertips, and cut the beets into bite-sized wedges.

Lower the oven to 300 degrees F.

Arrange the walnuts in a single layer in a small baking dish. Toast until brown and fragrant, 8 to 10 minutes. Remove from the oven and let cool.

While the beets are roasting and the walnuts are toasting, cook the rice according to package instructions. Set aside until you are ready to mix the salad.

Meanwhile, trim, stem, and wash the kale and put it in a vegetable steamer set over boiling water. Steam until tender, wilted, but still bright green, about 5 minutes. Remove immediately to a bowl of ice water to stop the cooking. Drain and squeeze out excess moisture. Chop coarsely and set aside.

When all the rice, beets, walnuts and greens are ready, transfer them to a large bowl. Add the chickpeas and dressing and toss thoroughly. Taste and correct the seasoning with salt and pepper. Present each serving with a filet or two of sardines on top.

Image: ToastyKen

This is the latest installment in Vanessa Barrington’s weekly column, The Green Plate, on the environmental, social, and political issues related to what and how we eat.

Can’t stop checking the CNN ticker? Stressing out about bills and bad news? Take five minutes for a little fun and try these free, simple mood lifters.

Make time to watch the sunset. Leave work early, hike up a hill and enjoy the view. If you’re really brave, get up early and watch the sunrise. Spectacular.

Learn some basic acupressure. Once you’ve perfected your technique, share your skills with friends.

Stop and smell the roses. Seriously! It would be a shame for all their perfume to go to waste. Alternately, sit under a tree and watch the world go by.

Start kissing people on the cheek when you greet them and tell them you’ve gone European. It’s nice to kiss and be kissed in a non-threatening, socially acceptable manner. Start the trend in your circle of influence!

Give someone a gift for no reason. It doesn’t have to be something you purchase. Make cookies, give a neck rub, or help them with chores. Getting a surprise gift for no apparent reason will definitely make your friend’s day, and knowing that you’ve made someone happy will make you happy, too.

Indulge in your favorite sex fantasy. Make sure no one’s around to bother you and then drift into an erotic reverie. Why not? Your heart will beat faster, your body will tingle and you’ll have a grin on your face for the rest of the day.

Go outside on your coffee break and feel the sun on your skin. Even if it’s chilly out, basking in the sunlight can warm your soul (and help your body produce vitamin D). If you don’t feel too self-conscious, raise your arms up and let the sunlight warm your palms. This is one of don Juan’s secrets to building up a store of physical energy.

What other little things make you feel good?

Image: tainara