The Black Dog Runs At Night
Having covered natural immune boosters, antiseptics, energy boosters, mental focus enhancers, libido enhancers and natural aphrodisiacs in the past few weeks, one of the topics I wanted to focus on this week was ways to improve mood and mental wellbeing. As we’re spending a lot more time alone and at home recently I can imagine it’s becoming harder for some people to distract themselves from the black dog and hopefully will shed some light on some things that could assist.
Today we’ll look at some commonly known antidepressants (as well as a few more exotic lesser-known ones), anti-anxiety supplements and other things to boost mood.
Natural Antidepressants
St. John’s Wort
One of the best known natural remedies for alleviating symptoms of depression, St. John’s Wort (also known as Hypericum Perforatum) has been used as a herbal mental health treatment for hundreds of years. A 2016 systemic review found that St. John’s Wort was more effective than placebo in treating mild to moderate depression and even worked almost as well as antidepressant medications. It has also been used for secondary problems such as mild mood disturbances, occasional fatigue and anxiousness. Many people with symptoms of depression are low in a brain chemical called serotonin which helps them feel good, this is how a lot of antidepressants work and also how St. John’s Wort works as well. It is believed that it helps elevate the biochemicals in the brain that affect mood, especially dopamine and serotonin, and reduces adrenal activity. St. John’s Wort is effective in assisting anxiety symptoms as well. A note of caution with St. John’s Wort is that it interferes with a lot of commonly prescribed medication including contraceptive medication, blood thinners, chemotherapy medications and other antidepressants, so it is extremely important to discuss with your health practitioner before taking it.
Saffron
I put saffron at the top of the list as it’s one of my favourite things and also the foundation for the mood-boosting supplement I take. It’s a proven aphrodisiac and alongside being the most expensive spice by weight, is a proven supplement to take to boost the mind out of depressive states. Saffron is derived from the dried portion of the Crocus Sativa plant, a flower in the iris family (also a plant I just bought to plant in my garden). A study showed that taking saffron stigma (the rod-like stem in the flower) was effective in treating mild to moderate depression. Another study in 2018 showed that it was an effective and safe measure for controlling the symptoms of depression as well. Saffron has also shown great potential as a natural antidepressant for teens. A study at Murdoch University showed that of almost 70 teenagers with mild anxiety or depressive symptoms given either saffron supplement or placebo for 8 weeks, the cases taking the saffron supplement improved by 33%, whilst those taking the placebo only had a 17% improvement.
Magnolia
Another really interesting supplement that has been proven to assist with symptoms of depression is the magnolia flower. Recently I’ve spent my time learning even more about flowers and doing some in-depth research on their benefits. It’s not common to find a fragrant flower that is i) edible ii) not extremely poisonous (like essentially every species of lily), and iii) actually possesses an array of health benefits. A supplement I take alongside my saffron one is made up of St. John’s Wort, turmeric and dried magnolia petals. Magnolia has two active phenolic ingredients called honokiol and magnolol. These two ingredients have been attributed to promoting neuroprotection and alleviating depressive and anxiety symptoms. Research has shown that honokiol, in particular, has shown to preserve Na+/K+-ATPase activity, phosphorylate pro-survival factors, preserve the mitochondria, and modulate GABA. It also protects the body from reactive oxygen species (ROS) and inflammatory mediated damage.
Ginseng
Ginseng, mentioned plenty of times on Welluvia already, also has benefits when it comes to alleviating symptoms of depression and improving mental health. It is important to note that the ginseng mentioned here refers to American and Asian ginseng; Siberian ginseng is different and hosts different active ingredients. In Traditional Chinese Medicine, ginseng has been used for thousands of years to benefit mental health, improve energy and reduce the effects of stress. Potential core sources for depression can include low energy and motivation and these are things that ginseng can help with. As mentioned in the article about adaptogenic herbs, ginseng is classified as an adaptogen which enhances homeostasis and counteracts negative effects brought on by external and internal stressors.
Blue Spirulina
Spirulina is a source of tryptophan, an amino acid that supports serotonin production, which is integral for positive mental health. A 2018 study highlighted the importance of spirulina playing a role in increasing serotonin levels as insufficient levels may be present in people suffering from depression and anxiety. Proper supplementation was able to reduce the symptoms and promote mental wellbeing.
Chamomile
Coming from the Matricaria Recutita plant, chamomile is probably the most well-known ingredient on this list. Chamomile is renowned for being a calming tea with a herbaceous relaxing scent. Studies have shown that chamomile has provided relief in intermittent anxiety and promoting a positive mood. In 2012 a study reviewed data about chamomile and it’s role in helping manage depression and anxiety. The results found that chamomile produced significantly more relief from depression symptoms than placebo.
SAM-e
SAMe is short for S-adenosyl Methionine, a supplement that is designed to act like a synthetic form of a naturally occurring molecule found in almost every cell of the body. SAM-e works on elevating he body’s natural mood-boosting chemicals, dopamine and serotonin. Studies have shown that SAM-e supplements have eased symptoms of depression but it is important to note that SAM-e counteracts with other antidepressants so you need to speak to a health practitioner before beginning treatment.
OMEGA-3
Omega-3 fatty acids are a healthy type of fat, well known as a potent anti-inflammatory remedy and previously mentioned in the adaptogen article for mental clarity. The brain needs omega-3 fatty acids (DHA and EPA) for proper functioning. Studies show that patients suffering from depression may have low levels of EPA and DHA fatty acids. A 2009 study found that the large majority of the tested group who were all suffering from forms of depression showed significant improvement and benefit from EPA in comparison to those who took a placebo. Omega-3 is also effective when trying to assist with symptoms of anxiety.
Phenylalanine
Phenylalanine is needed by the body to create neurotransmitters dopamine, epinephrine and norepinephrine. They are essential in modulating mood and promoting a healthy perception.
Gotu Kola Leaf
Gotu Kola, another plant mentioned in the adaptogen article, is a half-moon shaped leaf that is found in tropical climates. Gotu Kola has been used for centuries in Africa, India and China for its capabilities to protect the brain, improve mood and relieve symptoms of intermittent anxiety.
L-Tyrosine
L-Tyrosine is one of the 20 essential amino acids the body uses to synthesise protein. It is also the amino acid precursor of the neurotransmitters norepinephrine and dopamine, which with supplementation can improve mood, energy and alertness.
Supplements for assisting with anxiety and stress
Many of the above-listed supplements and herbs also help modulate symptoms of anxiety and feelings of stress. Below are some that are specifically powerful in combating stress and anxious states. The list is split into two, the first half is supplements whilst the second half is natural herbal remedies.
Supplement forms:
GABA
Gamma-aminobutyric acid (GAMMA) is an amino acid and neurotransmitter in the brain. When there’s not enough GABA in the body, symptoms of anxiety can worsen. A study in 2015 showed that taking GABA supplements could help replace lost GABA and thus improve anxiety symptoms.
L-Theanine
Spoken about more in-depth in the article about matcha due to matcha being a great source of energy whilst providing the calming l-theanine. L-Theanine is an amino acid which has shown in studies to have a calming effect and decrease symptoms of anxiety.
Magnesium
I love magnesium. When I was at a retreat I spent hours a day in a hot magnesium pool that was so relaxing and soothing that I never wanted to leave. Whenever I’m getting a headache I take a sachet of magnesium in water as it’s great for assisting in inflammation. Research has shown that magnesium is a necessary mineral for human health, and when the body isn’t getting enough it can lead to anxiety symptoms.
5-HTP
5-HTP, short for 5-Hydroxytryptophan, is a naturally occurring amino acid and neurotransmitter that is a precursor to serotonin. It is however also produced from the seeds of an African plant called Griffonia Simplicifolia. 5-HTP increases the production of serotonin in the brain and in the central nervous system, thus being used to balance neurotransmitter level and boost mood. It is effective in both assisting anxiety and elevating depressed symptoms.
Vitamins A, B Complex, C, D and E
There is a range of vitamins that have shown to assist in symptoms of anxiety. Vitamin A is an antioxidant that has been shown in studies to help improve symptoms of both anxiety and depression, whilst low levels of vitamin A have been attributed to creating anxiety. B-complex vitamins are vital for a healthy nervous system and have also shown to assist with symptoms of anxiety. Oxidative damage can increase anxiety, and antioxidants such as vitamin C helps prevent oxidative damage in your nervous system. Vitamin D is an extremely important nutrient in the body that helps the body absorb other vitamins. A deficiency in vitamin D can lead to other vitamin deficiencies, thus resulting in symptoms of anxiety and also making it worse. In times of stress the body uses vitamin E very quickly to attempt to restore balance and reduce symptoms, regular supplementation of this antioxidant can help reduce further anxiety symptoms.
Herbal Remedies:
Black Goji
The black goji is more beneficial and potent than the widely known red goji, and also possesses a sweeter flavour. The inky black berry is exceptionally high in antioxidants and is able to boost the immune system and improve circulation. Research has shown that goji berries can improve anxiety and depression behaviours whilst another study showed that drinking goji berry juice could improve energy, mood and digestive health.
Bacopa
Bacopa (Bacopa monnieri) extracts have been studied for neuroprotective activity or protection of neurons. A 2013 study found Bacopa could also reduce cortisol, known as the stress hormone that can play a role in worsening anxiety symptoms.
Lavender
Lavender oil is a popular essential oil that many people use to help relax and reduce anxiety and mood disturbance. I love lavender and use it whenever I’m feeling stressed. I’m currently working on an exciting new organic blend of tea for Welluvia that focuses on lavender with an array of other adaptogenic herbs (many listed here) to soothe the mind and provide mental focus and clarity. A study in 2013 found that lavender had significant capabilities of reducing anxiety and improving sleep.
Lemon Balm
A close relative of lavender, lemon balm (Melissa Officinalis) has subtle sedative properties as well. Along with lavender, studies have shown lemon balm’s sedative constituents impact the central nervous system to relieve stress.
Passionflower
Passionflower, related to the passion fruit, has long been used as a remedy for anxiety. A study showed that it was just as effective as well known anti-anxiety prescription medication.
Rhodiola Rosea
Rhodiola Rosea, also an adaptogen, is a plant native to alpine regions and has long been used as a nerve tonic and supplement for calming the body.
Valerian
I found out about valerian last year when I was on a retreat. As I wasn’t drinking any caffeine or foods that could potentially inflame my gut, I was drinking a lot of herbal teas during the day and especially in the evening. Every night in my villa it was so quiet and naturally, that would make me start to think introspectively and sometimes have trouble sleeping. A few days in I found an organic blend of tea that featured Hops flower and Valerian in it and it was the best discovery at the time. It didn’t knock me out (like a lot of anti-anxiety or sleep medications do) but instead relaxed me and soothed my mind so I was able to fall asleep a lot easier. Research has shown that valerian assists with symptoms of anxiety as well as acting as a powerful sleep remedy.
Lifestyle Factors
Alongside supplementation, there are various things we can do with our lifestyles to play an important role in improving our mood and mental wellbeing
Meditation / Mindfulness
I spoke about the importance of practising mindfulness as one of my first articles for Welluvia, and it’s just as important in this article as anything listed above. Meditation and mindfulness practice can help soothe a racing mind and thus make it easier to manage mood disturbances and anxiety. A study in 2010 showed that mindfulness-based meditation is highly effective in treating people with mood-related disorders and disruptions. Simple practices such as reading, taking relaxing baths, and practising aromatherapy (something I’m writing about soon), can all help with increasing mental wellbeing.
Diet
Diet is a huge factor when it comes to mental wellbeing. The gut is inextricably linked to the rest of our body and impacts greatly on the way our brain works and what we feel. Below is a list of foods that have been linked to improving mental wellbeing and keeping healthy.
Probiotic Foods Such As Kimchi, Kefir and Miso
Probiotics are best known for their role in digestive health, but research shows that bacteria in the gut sends and receives signals to the brain (known as the gut-brain axis). In a review published in Annals of General Psychiatry in 2017, researchers analysed 10 previously published studies and found that the majority of studies found that probiotics decreased symptoms of depression in all individuals.
Chia Seeds
Chia seeds contain significant levels of omega-3, the essential fatty acid that plays a key role in our brain to promote mental wellbeing. Chia seeds have more than double the omega-3 than salmon when compared gram for gram. These little seeds also boast rich levels of calcium, magnesium and potassium.
Brazil Nuts
Brazil nuts are a great source of vitamin E, magnesium and tryptophan, as well as high sources of selenium. Brazil nuts have significantly more selenium in comparison to other nuts and studies have shown that people who are low in the mineral have increased rates of depression, irritability, anxiety and tiredness.
Bananas
Bananas contain the amino acid tryptophan as well as high levels of vitamins A, B6 and C, fibre, potassium, phosphorus, and iron. Bananas assist in the absorption of tryptophan in the brain, whilst vitamin B6 helps convert the tryptophan into the mood-enhancing hormone, serotonin.
Lentils
Lentils, another complex carbohydrate, helps to increase the brain’s production of serotonin and also help regulate and stabilise the blood sugar level in the body. Lentils also have significant amounts of folate in them which has shown to be linked to depression when levels of folate are low.
Three foods to avoid:
Alcohol
Sugar - opt for natural sweeteners like stevia or xylitol
Processed foods
Exercise
I used to hate (and still do) being told to exercise when I was in a grumpy or depressed mood, however everything that’s said is actually true. In a 2015 review it was found that exercise was a successful treatment that could be used for mood disturbances. I used to play a lot of sports when I was younger (club swimming, karate, basketball, volleyball, soccer and rowing) but as I’ve gotten older I slowly dropped each and every one. I started practising morning yoga last year and could see the benefits of doing even at least 30 minutes every morning. Yoga is great as well because you can do it in the comfort of your own home and also incorporates mindfulness and meditation. When we engage in physical activity the body responds by increasing the production of endorphins, which results in an improved mood. The more you exercise, the higher the levels of endorphins in the body.
Sleep Hygiene
One of the most important, and something I’m so glad I’ve started to pay more attention to as I’ve gotten older, is the necessity of having a healthy sleeping pattern. Many studies (1, 2, 3) show that there is an inextricable link to a healthy sleeping pattern and positive wellbeing. Up to 70% of depressed individuals suffer from sleep disturbances which deteriorate their mood even more. It could be as simple as setting a daily reminder when to go to bed and an alarm every morning for when to get up. Having a hot bath or shower in the evening and listening to relaxing music can ease the transition into sleep better.
A mood-boosting mix I made for Welluvia a while back with a mini-article discussing neurotransmitter activity related to music is available to read and listen to in the soundscapes tab under Culture.
I hope today’s article has shown some new methods that can help with improving your mood through proper supplementation and lifestyle choices.
With wellness,
Aleksandar
Photography by Aleksandar Zarić for Welluvia
