In the winter time, it can be hard to avoid feeling down in the dumps. Cold temperatures, gray skies, and boredom can all set in, making it difficult to keep your spirits high. And on a biological level, this can cause levels of serotonin to drop. But not to worry, you don’t have to sit by idly–there are steps that you can take to increase the amount of serotonin in your brain.

What is Serotonin?

Serotonin or (5-hydroxytryptamine, 5-HT) is a chemical that’s found in the body. Known as a neurotransmitter, it carries signals in the brain and is mainly found in the brain, bowels, and blood platelets. It transmits messages throughout the body, but it’s best known for its impact on happiness. The serotonin that’s used in the brain must also be produced by the brain. The chemical is made by combining tryptophan, a component of proteins, with tryptophan hydroxylase, a chemical reactor. A shortage of serotonin in the brain can impact the mood, causing anxiety and depression.

5 Tips for Increasing Serotonin, Naturally

If you have serious anxiety or depression, talk to your doctor. If you just want to gradually improve your mood, these tips may help. Let’s take a closer look.

1. Eat tryptophan-rich foods

A 2007  study published in the Journal of Psychiatry & Neuroscience found that an increase in tryptophan in the body can increase the amount of serotonin released into the brain. Foods with high tryptophan content include eggs, cheese, tofu, pineapple, salmon, nuts, seeds, and turkey.

2. Exercise consistently

It’s sort of counterintuitive, because when you start to feel depressed all you really want to do is play couch surfer, but here’s the deal: when you’re feeling down, exercise is one of the best things you can do to improve your mood. A 2001 study published in Clinical Psychology Review found that aerobic exercise may have antidepressant effects on the brain by increasing serotonin. In some cases, exercise may work even better than medication.

3. Meditate

To use the tortoise and the hare reference, meditation is definitely the tortoise, and as a result, people can think that it’s not working. Its positive impact is subtle and can happen over years of practice. But according to Dr. Dharma Singh Khalsa, meditation can help the mind heal itself at a deep level. Once this happens, it can regulate the release of serotonin in the brain. The key to a meditation practice is consistency. It’s not that you need to meditate for hours, but in order to see the benefits, you do need to do it daily. Start with ten minutes and increase gradually as you feel comfortable. If you find that you have trouble sitting, a few tips can help: Start first thing in the morning. Find a quiet place to sit up on a pillow. Set a timer, close the eyes, and begin to follow your breath.

4. Get a massage

Regular massage, as often as once or twice a month, can help with the release of serotonin in the brain. When you’re stressed it causes the release of cortisol in the brain also known as the fight or flight reaction. The release of cortisol can help us react when negative things like getting chased by a bear happen. Though it’s unlikely in the modern era that you’ll be chased by a predator, still, our caveman instincts persist. The only problem with cortisol is that when it’s present, stress-reducing chemicals like serotonin are less likely to be released. That’s where massage comes in. Massage reduces the release of cortisol in the body, and, as a result, it increases the release of serotonin in the brain. According to a 2005 study published in the International Journal of Neuroscience, reducing cortisol increases serotonin. So, treat yourself. It can have a lasting impact.

5. Yoga

Generally speaking, yoga has been found to decrease depression for a number of reasons. It calms the body and mind, which can reduce stress and anxiety. Mindful breathing, an important component of the practice, sends a message to the central nervous system, which can also impact your mood. And certain poses, when done regularly, can help with the release of serotonin in the brain. These include shoulder stand and plough pose.

Shoulder Stand

1. Start off on your back.

2. Kick both legs over the head and then support the hips with your hands.

3. Move your hands down the back until your legs are vertical. Straighten and raise one leg at a time to point your feet upward.

4. Tuck the chin into the chest.

5. The gaze should be at the toes or if you’d prefer, close your eyes. Either way, follow your breath and try to avoid too much adjustment.

6. If possible, extend the amount of time you spend in shoulder stand until it’s about five minutes each time you practice.

7. Slowly release the feet down to the ground, or as far toward the ground as they will comfortably go. One vertebrae at a time, release back down to your back and hug the knees into the chest.

Plough Pose

1. You can move into this pose from shoulder stand or start lying on your back with your legs stretched out in front of you.

2. Raise one foot at a time over head. Kick the legs upward, reaching behind your head.

3. You can either place the hands on your lower back or clasp them behind the body.

4. Your feet may not extend all the way to the floor at first, but that’s the goal. Hold and breathe for five to ten breaths.

5. One vertebrae at a time, release back down to your back and hug the knees into the chest.

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Feeling down? Feeling elated? What are you wearing? Depending on your answer, you may find that your emotional state changes based on these very choices.

We’re all born naked, but that doesn’t dismiss the powerful effect clothing has on how we perceive ourselves, others, and the world around us. In fact, what we wear has become almost like a set of armour that sends messages to our subconscious, and to the individuals we interact with (or avoid) everyday. Not only do outfits seem to correlate with a current emotional state, but they can alter it, as well. 

How Clothing Affects Moods

1. Lifts Your Mood

Dressing up may take extra effort, but the impact it can have on elevating your emotional state is arguably worth the process. A small study conducted on 100 women demonstrated the positive impact wearing a favorite dress, jewelry, and jeans had on participants versus those who put little to no effort into their morning routines. Because we often dress like how we are feeling, as opposed to dressing to change our mood, the first thing we reach for could signal one’s true emotional state. Next time you’re feeling down, need a boost of confidence, or or want to reinforce your positive vibes, choose something from your closet that will lift your mood.

2. May Indicate Depression

Conversely, they way we dress may also indicate depression. The same small study of 100 women also indicated that those who chose baggy tops and jeans may be in a depressed or sad state of mind. Jeans were a big factor in both happy and depressed moods, but how the wearer styled them seemed to say more overall. “In the study, 51 percent of women would wear jeans when they felt sad or depressed, and only 33 percent of women would wear jeans when they felt happy or positive,” though these findings did not take into account the typical dressing styles and habits of more than just the participants. What this indicates is that a woman who normally reaches for figure flattering garments who slowly or abruptly switches over to baggy items may be suffering from an altered emotional state.

3. Improves Deal Making

Although this study used men as participants, we think the same principles would apply to women in negotiations, and could improve the outcome of such. For this particular experiment, some guys were asked to wear suits, which they deemed “upper-class,” while other guys were asked to wear sweatpants, deemed “lower-class,” before negotiating with a subject who was not told anything about the clothing. The upper-class clothing induced dominance in the wearer, garnering a more favorable outcome, and elicited an acquiescent response from the other unknowing subject participating in the negotiations. Bottom line: it may pay to dress a little sharper before asking for a raise, buying a car, or doing anything else that involves making a deal.

4. Boosts Physical Performance

Choosing the color red before working out could potentially boost your performance during your sweat session. The participants who exercised in red were shown to have higher heart rates and lift heavier weights than those wearing blue, although they reported similar rates of exertion. Athletes wearing red in the 2004 Olympics won more games, though this study did not support those results. Participants in red did not win more often than those wearing blue. Ultimately, it’s up to you to determine how well this color improves your physical performance. Need some motivation to actually workout? Researchers believe that wearing your workout gear first thing in the morning could motivate you to hit the gym.

5. Help You Trim Down

Fitness expert Valerie Orsoni told Reader’s Digest that French women are rumored to wear a ribbon around their waist before going out to dinner. This keeps them conscious of the midsection, and less likely to overeat. Although we’re not necessarily condoning this, and you should always consult a professional before adopting extreme weight loss measures, the theory is that the act of binding your body (wearing tight pants, tightening your belt, or tying a ribbon around your waist) will help you eat less and lose more.

6. Increase Deception

Thinking about buying those knock-off sunglasses or fake designer handbag? Beyond the obvious reasons, one study would urge you to rethink those choices based on the emotional state it may elicit. According to researchers, people who buy counterfeit designer duds are more likely to behave dishonestly and believe that others are being deceptive. Some participants wore fake sunglasses, while others wore authentic sunglasses. The individuals wearing fakes cheated across multiple tasks, and were more suspicious of others.

7. Heighten Brain Function

According to one study, participants wearing a white lab coat designed for a doctor, versus a white smock designed for a painter, had significantly improved cognitive function and selective attention when asked to perform on tests. This further emphasizes the notion that one should dress for the part (or for the job they want). When you have your exterior persona in check, it can significantly improve your emotional state. In other words, bust out that pantsuit, girl, and go make some waves!

Do any of these theories hold true for you? Share your thoughts on clothing and emotional state with us on the EcoSalon Facebook page!

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An exclusive EcoSalon playlist for enjoying wet spring weather. 

We know all too well that spring can mean some rainy days. Fortunately, we have a playlist for enjoying them.

10 Songs for a Rainy Day from EcoSalon on 8tracks.

Listen to the playlist, or check out the music videos for the songs below.

1. Storm – Frédéric Mercier

2. The Magic Place – Julianna Barwick

3. You Look Like Rain – Morphine

4. Expect – Balam Acab

5. Walking In The Rain – The Ronettes

6. Blue Eyes Crying in the Rain – Willie Nelson

7. It is rain in my face – No Say

8. And the Rain – John Maus

9. Black Water Falls – The War on Drugs

10. Heavy Water/I’d Rather Be Sleeping – Grouper

Want to listen to the playlist in one continuous mix? You can do that too:

Rainmix by BehindTheWalk-In

Like what you hear? Check out our entire 10 Songs series. 

Image: aussiegall

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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

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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.)

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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

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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.

The post Can Cooking a Meal a Day Keep Depression Away? appeared first on EcoSalon.

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

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