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Karen Salmansohn Talks about Women’s Health and Mood

Karen Salmansohn is the author of several books written to help people discover their best selves. Most recently, she has authored The Bounce Back Book: How to Thrive in the Face of Adversity, Setbacks, and Losses. I got a chance to ask Karen a few questions that I thought would be helpful to share with my blog readers. Karen has some great advice when it comes to dealing with stress, PMS and the steps to take for staying in a good mood.

1.    Why is nutrition so important for women? How does how and what you eat affect your mood? 

Women these days are more stressed than ever—trying to juggle many roles, many goals. You know that expression "working mother"? I say: working mother is redundant! Being a mom is a full-time job in itself. It's incredibly important women watch what they eat, as stress can deplete your body of its vitality and health. Stress has bad side effects on the heart, brain, bones, metabolism—you name it. So if you’re feeling stressed it’s very important to make sure you don’t overdraw on vitamins, minerals, and serotonin. You must eat healthfully and add in extra mood boosting supplements – like St. John’s Wort, Ginkgo and SAM-e. In particular I recommend taking SAM-e—which is a naturally occurring molecule produced in your body that is there to help regulate your mood. When you’re stressed or not eating right it can get depleted, which increases moodiness and irritability. Nature Made makes the best SAM-e because it's in super good moisture protective packaging.

2.   How do you deal with PMS in a healthy way?

Emotions and blood sugars are in cahoots. When you're PMS-ing you might have the urge to eat lots of yummy sugary treats. But that can actually work against you, sending your blood sugars into chaotic state, with your mood following. It's also helpful to cut down on stimulants, such as caffeine and nicotine.

3.   What are some natural, healthy ways to bounce back from bad times
       or daily struggles?

You can exorcise those emotional demons by exercising your body. A well-known research study at Duke University showed that going for a brisk 30-minute walk three times a week is as effective as taking antidepressants to improve your mood. And they found that the group that exercised had more long-lasting benefits than those that took antidepressants. Why? Exercise increases the release of endorphins and the mood-enhancing neurotransmitter serotonin in the brain, the same chemicals that antidepressants manipulate to make you feel better. Researchers also discovered that during exercise there is an increase in brain emission of alpha waves that are associated with a relaxed, meditation-like state. This feeling appears about 20 minutes into a 30-minute exercise session. If you take a walk outside you can also benefit from the scientifically proven sunny-mood affects of being around sunshine. And, if you put on your iPod and listen to music while you walk—even better. The Institute of Music, Health and Education has found that just 5 minutes of singing or humming can put you in a sunnier mood.

4.   How does stress have an effect on the body?

Stress has a wide range of negative affects on the body. People who are stressed and angry are even shown to take longer to heal. There's a cortisol link reason for this. The stress hormone cortisol decreases the production of cytokines, which are crucial for the body’s repair process. Plus, stress also increases your chances of having hypertension, high blood pressure, heart disease, stroke and depression.
 
5.   How is my mood affected by life stages?

As a woman's body changes, so do her hormone levels and ability to metabolize. Big changes especially begin to really take place when a woman enters into her forties and fifties—a time when a gal must pay even greater importance to healthy eating, regular exercise, no smoking, limited drinking and regular sleeping. For example, a young gal in her twenties can recover relatively quickly from a hangover. Not so for a still young gal in her fifties. At this point there's a noticeable drop in levels of progesterone and estrogen. Periods sometimes stop and hot flashes and mood swings pop up on the scene. Taking nourishing care of yourself emotionally and physically is essential. You should routinely keep a look out on your cholesterol, calcium and magnesium levels – as well as bone density.

Karen’s advice is great for women everywhere to help them feel their best on the inside and out. You can read more about what Karen has to say about health, nutrition and mood, (including how SAM-e Complete can help you maintain a great mood naturally) in her book The Bounce Back Book or at her website NotSalmon.com.