Transitions in life can affect our mood and emotional well-being. Whether it’s a major life change, a blue mood, or a stressful period of time, these situations can make us feel overwhelmed with sadness. Although severe depression is a serious disease, supplements like SAM-e may help ease us through our ups and downs. Richard Brown, M.D., co-author of Stop Depression Now, sat down to speak to the Wellness Advisor about practical tips for improving mood, and the benefits of SAM-e.
Dr. Brown is a practicing psycho-pharmacologist and an associate professor of Clinical Psychiatry at Columbia University, and is one of the country’s leading clinical experts on SAM-e and mood.
Wellness Advisor: Doesn’t everyone get in a bad mood every once in a while?
Dr. Richard Brown: Sure they do. Getting down in the dumps every so often is an essential part of the normal range of human emotion. But for many people, the doldrums never seem to let up; it’s not something they you can just ’snap out of it’ or ’get over it.’ If you’re one of these people who find it difficult to feel happy on a consistent basis, there are things you can do to cope with setbacks.
WA: What can I do to improve my mood?
Dr. Brown: By making minor changes to diet, exercise and social regimens, feelings of sadness constant anxiety can be curbed reduced, creating positive experiences that lead to a more positive optimistic outlook on life.
WA: How can I alter my diet to help enhance my mood?
Dr. Brown: Many of us are out of balance. We eat too much of the wrong foods and not enough of the right ones. To maintain a more balanced mood, go for the ’good’ or complex carbohydrates such as fruits and vegetables, as well as whole-grain unrefined products like multigrain breads and cereals. Stay away from the ’bad’ (or simple) carbohydrates found in refined flour, cakes, cookies, soda, chips and other foods with high sugar content. Eating too many bad carbohydrates can result in a sugar crash, leaving you hungry, depleted and feeling down. Also, be sure to eat the right amounts of healthy proteins like fish and poultry, as well as the right fats (unsaturated versus saturated). I also recommend taking a daily multivitamin that contains folate and important B vitamins like B6, B12 and thiamine.
WA: What if I already eat healthy, but am still battling the blues?
Dr. Brown: If you still feel unbalanced and that you need additional help, it’s important to talk to your doctor. As a physician, I recommend the dietary supplement SAM-e. SAM-e is short for S-adenosylmethionine. SAM-e is a naturally occurring compound produced in our bodies and found in our cells. There is a direct correlation between low levels of SAM-e and low mood. Years of clinical research have shown that supplementing with SAM-e can help enhance mood. Still, it’s important to first talk to your doctor about all the options, including regular counseling or therapy, trying a SAM-e supplement and other lifestyle changes depending upon each individual case.
WA: Tell us about SAM-e.
Dr. Brown: SAM-e is a naturally occurring compound found in all living organisms and has been clinically proven to help enhance mood and emotional well-being. For more than 20 years, European doctors have administered SAM-e to enhance mood and Americans have just begun to reap its mood-elevating benefits since it arrived in the U.S. in 1998. I would recommend trying SAM-e in conjunction with regular therapy or counseling sessions.
WA: How does SAM-e work?
Dr. Brown: SAM-e affects mood by helping to increase the availability of neurotransmitters, such as serotonin and dopamine (which are attributed to feelings of emotional well-being), as well as increasing the number of neurotransmitter receptors. These are vital chemicals that affect one’s mood. Studies have shown that SAM-e often starts working in half the time or less than is needed for traditional products and without the side effects as well, such as dry mouth, drowsiness, sexual problems and constipation. Scientific research also supports SAM-e’s ability to promote liver health and proper joint functioning, two “side benefits” that also contribute to physical wellness. Studies have shown that it often starts working in half the time or less than is needed for traditional products and has very few, if any, side effects.
WA: What kind of side effects does use of SAM-e avoid?
Dr. Brown: Side effects like dry mouth, constipation, bladder problems, sexual problems, drowsiness and insomnia happen with other traditional products. They don’t with SAM-e.
WA: You mentioned other ways to elevate mood with diet. Tell us about that.
Dr. Brown: Take your vitamins and make sure to get enough fresh fruits and vegetables. Concentrate on consuming fish and other high-quality proteins while avoiding refined sugars, which can alter your mood. An unhealthy diet leads to an unhealthy mind.
WA: What about exercise?
Dr. Brown: As always, exercise is an important part of feeling good. Just a ten-minute walk, three times a day is enough to help regain energy. Yoga, which is helpful for relieving feelings of anxiety due to its breathing and meditative practices, is another excellent choice.
WA: How else can I lift my spirits?
Dr. Brown: By connecting with other people. Withdrawal is a classic symptom of the blues, so it’s important to stay connected to other people. Socializing engages the mind and forces you to think constructively, helping to overcome feelings of loss and confusion. And if you have trouble socializing on your own, contact your doctor or local hospital to find a support group near you. You may also consider joining a religious organization or simply try nurturing someone or something else, such as a family pet.
