Using Ayahuasca for Anxiety And Depression Treatment

Ayahuasca has been brewed and consumed by tribes in the Amazon for centuries. They use it in healing ceremonies for its spiritual properties.

Lately, the psychedelic drink has attracted the attention of biometric scientists as possible treatment for depression and anxiety. Researchers in Brazil recently ran a study on Ayahuasca with some surprising results;

The Study

The study included just 6 volunteers with no placebo group, within a few hours the depression reduced and a sense of well-being and euphoria hit all 6, the effect was still present three weeks after the study ended. They are now conducting much larger studies, which they hope will support their findings.

Altering Your Mood and Brain

It’s possible that ayahuasca could treat depression and anxiety – the plant actually contains compounds that alter the concentration and mood-regulating neurotransmitter (serotonin) in the brain, which is exactly what commercial depressants do!

These compounds include the hallucinogen N, N-dimethyltryptamine, which binds to serotonin receptors, and also the chemicals harmine, tetrahydroharmine and harmaline, which are thought to inhibit an enzyme called monoamine oxidase A, which prevents the breakdown of serotonin and other neurotransmitters.

It Has Treated Millions

Millions of people travel to camps where they are treated by a real Shaman. The people experience enlightenment and transformation after taking it. Let’s not get this wrong here, ayahuasca is 100% natural and is grown in the Amazon of Central and South America. Take the Ayahuasca retreat in Iquitos for example; the prevalence of rainforest in the surrounding regions and the availability of facilities throughout the year enhance the healing process.

The vine enables a unique experience into the unknown. Some people return to their childhood memories while others see their future. Although Ayahuasca makes one hallucinate, it is not a drug. Rather, it’s a medicinal plant.

Three Reasons Why People Take It:

1. 
   

   Emotional Healing: Ayahuasca is a kind of medicine which heals the body and mind. When you drink the medicine, past emotions come up. Your hidden traumatic emotions will pop to the surface and then you get to face it head on. You will be able to resolve it as your emotional burden lessons, and so does your karma.

   
   


2. 
   

   Spiritual Advancement: Get out all of the questions that you have had on your mind and go through them one by one – such as “Is there a god?” I am not saying you will get all of the answers. However, you will get a better grip on reality and what is real.

   
   


3. 
   

   Finding Your Purpose: Got anything you always wanted to do but you felt too scared to do it? Whatever your purpose is, it will become a lot more clearly and you will be able to do what you have always wanted to.

   
   

More Resources:

A Personal Story – A personal success story of someone taking Ayahuasca retreat in Iquitos.

A Scientific Study– A study on Ayahuasca.

I have been interested in health from such an early age, this threw me into the blogging world. Lately I have been looking up the herbal and 100% natural drug of Ayahuasca, those who wish to take it can experience a wide variety of visions. This helps depression and anxiety in the most natural form, for more information please visit the Shama Retreat

Using Ayahuasca for Anxiety And Depression Treatment

Burnout, depression and anxiety – why the NHS has a problem with staff health

When Laura-Jane Smith took time out of her clinical training for a PhD, she found she was constantly unhappy, and suffered from palpitations, nausea, severe headaches, and breathlessness among other physical symptoms.

The hospital doctor’s days were dominated by negative thoughts. She recalls: “I once walked for 30 minutes with ‘I hate my life. I hate my life’ on a loop of internal monologue that I feared had no end.” Eventually, Smith was diagnosed with depression and anxiety and ended up leaving the PhD.

She is not alone. Countless healthcare professionals suffer from burnout, depression, anxiety and addiction. Estimates from Public Health England put the cost to the NHS of staff absence due to poor health at £2.4bn a year – excluding the cost of agency staff to fill in gaps and the cost of treatment.

In his independent review looking at the impact of staff health on NHS performance, former medical director Steve Boorman, who is honorary professorial fellow of the Royal Society of Public Health, found that health workers often did not prioritise their own health. “They did not want to take time off as they felt patient care would suffer when temporary cover was needed to replace them,” he explains.

Dr Clare Gerada, medical director for the NHS Practitioner Health Programme, explains why this is so: “You only have to look at what you’re trained to do as a doctor or a nurse. You’re trained to put patients first and to put their needs above your own.”

NHS England now has a specific programme, supported by chief executive Simon Stevens, that advocates health checks, access to early physiotherapy and mental health support, and improvements in food available on site and staff vaccination uptakes. But Boorman admits that progress is inconsistent and staff health is still a low priority for leadership and for NHS staff themselves.

“Good staff health isn’t about token Zumba classes or lettuce leaves for the worried, but about helping people understand the impact poor health may have on themselves, their family and those around them – in the case of NHS workers, the vulnerable patients that need care,” he points out.

Smith, who is back at work after seeking help from the NHS Practitioner Health Programme and undergoing therapy, says that finding a space in life for creativity also helped her.

Anxious to prevent a relapse, she has made herself a number of promises: “I will take all my annual leave, I will say ‘no’ more often to extra work tasks, I will value activities that make me happy. By making time for the things that recharge me, I am now more effective – a better colleague and a better doctor.”

Burnout, depression and anxiety – why the NHS has a problem with staff health

We’re worlds apart, but like Harry I had to face up to depression

Turning the corner into my mother-in-law’s street some years ago, it hit me. Michael’s car wasn’t there. Which meant Michael wasn’t there. And Michael wasn’t there because he was gone and none of us would ever see him again. We wouldn’t hear him laugh, we would never again be the butt of his jokes and none of us would share again in his generosity.

The moment of that dreadful realisation came back last week, reading Prince Harry’s comments about mental health and his battle with bereavement. Although our circumstances couldn’t be more different – my issues manifested themselves on a north Manchester council estate, rather than in a royal residence – the feelings of loss and subsequent pain will have been very similar.

We used to gather at Michael’s mam’s to watch United on television. It was always a happy family get-together, where brews and gags flowed, with the crowd noise from the television acting as a backing track to the pantomime taking over the living room. And Michael was always at the centre of it.

Parking that day, I had to stay in the car to stop myself from crying. For the previous month or so I hadn’t allowed any emotion in. I couldn’t. I had been concentrating on organising the funeral and getting legal advice on what would happen to his “assets”. I’d had to search his home for an eclectic array of items – from bank statements to a T-shirt my wife had bought him for a birthday.

I had flashbacks to when I entered his house in the days after his death. I’d drawn the short straw, as his closest friends were too upset to go back to the house after they had found him dead. Refusing to believe he was gone, his best friend had attempted to hold Michael, screaming at him to wake up. On the wall opposite, Michael had written in black marker pen: “I’M SORRY!”

My father-in-law accompanied me on that visit, as we stepped over hundreds of unopened letters littering Michael’s hallway. Stubbed-out cigarettes covered the floor. My father-in-law, a man’s man from a notoriously tough area of Manchester, sobbed on my shoulder and stammered: “Our Michael … Dear God …”

I wouldn’t allow my father-in-law upstairs as I had a rough idea of the scene that would greet me as I stepped on to the landing. The means for his suicide had not been cleared away and that message on the wall was jumping out like a neon sign.

‘As Prince Harry has proved, it doesn’t matter what your background or circumstances, mental illness can hit anyone.’ Photograph: Chris Jackson/Getty Images

Searching his belongings, I found evidence that his benefits had been sanctioned, due to him missing one appointment. The bastards had cut his every means of financial support because he had failed to attend one meeting. He hadn’t wanted to claim dole. He had worked most of his life, as a fitter, but he couldn’t stick being patronised by people who were less intelligent than him, so he gave up job after job.

His depression was a big part of this. But still he didn’t get help. However much we all tried to engage him, he shrugged us off. He only went to the doctor to discuss his problems when the dole office required proof he had a mental illness. They still wanted him to take unpaid work.

In the spare room, there was a pile of CVs aimed at charities to secure this “free labour” imposed by the benefits system. I found a certificate from the Open University. He had achieved a first-class honours degree in applied mathematics and he’d never told any of us. We knew he was doing a course, but he was bashful about it. In marking his work, his tutors were glowing in their predictions of a bright future that never came. In a drawer by his bed I found pictures of family, of past loves and happy times he had spent travelling the world.

He had no money left. Since the dole had cut him off, he was relying on a credit card to buy food. Too proud to ask for help, the alarm bells rang in the week before his death when he accepted a tenner from his mam. Previously he would never accept a pint from anyone, never mind money.

He told us he was depressed one Christmas after an uncharacteristic outburst. It was a shock as he was your typical Manchester “lad” in his mid-40s – tough, hard-working, streetwise and the life and soul of any social situation from parties to ordering a McDonald’s breakfast.

Despite our best efforts, we couldn’t help him. It haunts us daily. My wife and I had spoken during the week of his death about doing a Tesco shop for him, to make sure he was eating. Life got in the way.

Instead, I took the phone call that will forever crush me. Michael’s mam, my mother-in-law, rang our landline, which was a sign something was amiss, and tearfully delivered the news that Michael had taken his own life. While my wife was still half asleep, standing in our kitchen, her dad broke down as he told her the devastating news.

Conversely, I began to think practically. I needed to make all the arrangements to make it easier for the family. I didn’t grieve for one second.

This was all stored away in my head. I had never spoken about any of it, as his family and wide circle of friends were collectively distraught and I didn’t want to make it worse.

No stranger to bereavement – on the last count I had lost 12 close friends and family members by the age of 35 – I’d endured so much loss that I had become blasé about death. This was not healthy. At least this parked emotion was starting to reveal itself months later, even if I must have looked deranged, shaking and tearful in a car outside my mother-in-law’s.

At that point I made the decision to seek help. After braving a trip to the doctor, which in itself was an ordeal of self-loathing, I was put in touch with a service run by Greater Manchester Mental Health NHS foundation trust in Salford, where I lived.

There was a waiting list, one experience I doubt Harry shared with me, and the days dragged as I battled to keep myself together for the sake of my family. Although I was more accepting of mental health issues than Michael had been, like many men I had never been comfortable talking about anything even semi-serious regarding feelings and emotions.

My first session with a therapist was painful for both of us. She was lovely, reassuring and patient, but I believed I was ungrateful to feel depressed when I had a lovely family, a job, my own home and my physical health. I also thought death was part and parcel of life, so common had it been for me.

My therapist was clearly shocked by my dismissive outlook and she told me it was no wonder I was experiencing depression. It was the first time in my life that someone had told me that I had every right to feel bad. She told me there was a reason for it all and it wasn’t punishment for anything. Until that moment I thought I was weak, spoiled and selfish for feeling down, when so many other people in the world had nothing.

Those sessions and my therapist’s kindness fundamentally changed my life. After this treatment, I went on a Recovery Academy course, also run by GMMH, which allowed me to converse with other people with depression and feel humbled by their inspiring stories of survival.

I became open about my depression. I still take medication, but now I am happy to talk about it and that helps. I have even ended up working in mental health, as I wanted to help others and prevent other families going through what we had endured.

Before engaging in the help available through the NHS, I had been unable to write about Michael’s death. I tried so many times. I just couldn’t do it. But facing up to my need for help allowed my mind to become freer and I was finally able to put pen to paper, which has served a therapeutic role in itself.

Whenever I am at my mother-in-law’s now, I look up to the wall above the dining table, where she has a framed picture of Michael from our wedding day. I look up and I wink to him and thank him for the time we spent together.

We will always miss him, but his experience can act as an example of the importance of getting help. Our family’s resilience shows there is hope, if only we seek assistance. As Harry has proved, it doesn’t matter what your background or circumstances: mental illness can hit anyone.

In the UK, The Samaritans can be contacted on 116 123. In the US, the National Suicide Prevention Hotline is 1-800-273-8255. In Australia, the crisis support service Lifeline is on 13 11 14. Hotlines in other countries can be found here

We’re worlds apart, but like Harry I had to face up to depression

If ketamine helps treat depression, why can’t doctors prescribe it? | Marc Lewis

Antidepressants are among the most commonly prescribed drugs throughout the western world. In fact, they are prescribed more than any other drug for Americans aged 18 to 44, and they are now taken four to five times more frequently than in the early 90s. In the UK, antidepressant use has doubled over the past decade. Either more people are depressed, more people are talking about their depression, or doctors now think they have got a pill that will help.

What are these drugs? Unlike the antidepressants of 30 years ago, they are considered “clean” and well-tailored. They target a certain neurochemical and leave the rest of the brain alone. (Old-school antidepressants were notorious for their scattershot effect.)

First-line antidepressants are almost exclusively what are called selective serotonin reuptake inhibitors (SSRIs), with the emphasis on “selective”. That means they keep serotonin in the connections between neurons (the synapses, where all the action is) far longer than it would normally remain. Serotonin is a neurochemical that appears to moderate the information travelling between neurons. The theory is that depression grows from too much information, consisting mainly of self-criticism, negative memories and negative expectations, cycling in an endless loop. More serotonin should diminish this unhelpful deluge.

But do SSRIs actually work? Despite great promise, the big picture reveals a mixed bag of results – and opinions. Many studies have revealed extremely limited effectiveness for SSRIs when compared with placebos. These disappointing results drew attention to studies conducted by the pharmaceutical companies, in which poor results were systematically buried. (Did we really trust the drug makers to present an unbiased picture?) Yet other well-controlled studies suggest that SSRIs do help depressed people at least some of the time. The final verdict? SSRIs help some people on a good day, according to some studies and not others. Most experts agree that it would be a very good thing to find other drugs that work more reliably.

Along comes ketamine. Ketamine has been around since the early 1960s, when it became available as an anaesthetic for use with humans and animals. Its psychotropic (mind-altering) effects were soon discovered. Ketamine changed people’s perception of themselves and the world around them to a degree comparable to LSD and other psychedelics. Thus began its career as a street drug and its designation as a controlled substance. You know how the reasoning goes: we can’t let people go around changing their reality. Nevertheless, it has been used as a party drug for decades, often under the nickname “K”.

We’re being forced to fix our own mental health. And it’s not working

Ketamine’s potential for fighting depression has been studied for years. Current reviews conclude that it is highly effective against depression – a promising new medicine, but potentially dangerous, both physically (you can lose your balance) and psychologically (it can produce psychotic-like states). But how does it work?

The main neurotransmitter for communicating between brain cells is glutamate. Little bundles of glutamate molecules, sent from one neuron to the next, tell each neuron how rapidly to fire – a very important message. But glutamate molecules have to enter the receiving cell through a doorway designed to welcome them. And one of the main doorways is called the NMDA receptor.

Thanks to swarms of glutamate molecules shooting into NMDA receptors all over the brain, an incredibly complex, incredibly subtle network of firing neurons creates our sense of reality. When the brain is functioning normally, the pattern of firing neurons matches what is going on in the world outside your brain. If you happen to be schizophrenic, then not so much.

What ketamine does is block many of those NMDA receptors, so the glutamate molecules have nowhere to land. Consequently, the network that fashions reality starts to fall apart. The harmony of synchronised neurons breaks down, and your perception of the world starts to drift. That’s why ketamine is called a “dissociative”. Ketamine has been used on the battlefield where wounded soldiers can dissociate from their pain. So ketamine’s main contribution is to free you from what’s in front of your face.

Nobody knows exactly how ketamine nails depression. Yet I don’t think it’s so mysterious. When people are depressed, they undergo the same cycling thought patterns over and over again: I’m no good. Nobody really likes me. I don’t deserve to be happy. I’m too selfish, too greedy, too unpleasant. It’s called rumination. What’s more, the negative self-thoughts reinforced through rumination promote feelings of sadness, shame and hopelessness, while those feelings reinforce the spiralling negative thoughts. A vicious circle indeed.

What ketamine might do is break the cycle, perturb the relentless repetition of depressive self-appraisals. The “reality” that you are a bad, worthless person gets fragmented, because ketamine fragments everything you think you know. Ketamine permits you to sojourn into different psychological realities. That is one of the risks associated with clinically dispensed ketamine, but for depressives, a little holiday from the daily grind of pessimism might be a welcome relief.

It would be great if ketamine-based treatment moves beyond its interminable research phase: is it really safe? Can we be absolutely sure? Let’s not forget that booze can also make you lose your balance, and it’s quite legal. And depression itself can generate psychosis, often for lengthy periods. Ketamine doesn’t look so bad on balance.

I would like to see ketamine become available, at least through the safeguards of the doctor-patient relationship, to the millions who suffer depression. But there is a lesson to be learned from ketamine’s protracted debut. We are so afraid of the drugs people take for fun, to feel good, or at least to feel different for a few hours, that we ban them almost reflexively and punish those who use them. Why? What’s so bad about adults taking a vacation from the imperious reality we call “normal” – a reality that, sorry to say, isn’t decreed by God or nature but by culture, by a semi-arbitrary history of conventions? We should divert some of our hyped-up fear of abuse potential into a societal experiment, a sandbox, so to speak, for exploring the benefits of various popular drugs – drugs (such as ketamine, marijuana, ecstasy and psilocybin) that are illegal because people sometimes want to take them. Surprise, surprise: these drugs might just help people feel better.

If ketamine helps treat depression, why can’t doctors prescribe it? | Marc Lewis

Experiences of depression: "It leaves you on the cliff edge of sanity"

Naomi, Cambridge
Depression comes from the mind and invades the mind. It’s like an unstoppable force. Were it not so evil, it would be impressive. It zaps the joy of sleep and relaxation. It causes aches and pains and exhaustion. And then it weighs this tired body and brain down with apathy and robs me of enthusiasm. And just when you get used to the apathy and accept that you will amount to nothing more than a TV-watching, Netflix-browsing, Candy Crush-playing robot, it hits you with panic.

The panic makes you crave company and someone to stabilise you and tell you that it’s fine. But only then do you realise the full extent of the invasion. It has conquered you and you didn’t even notice. There is no one. You’ve asked for help one time too many, you cried and broke down and scared them or bored them (or both) once too often. And they were kind so they let you do it again and again, but eventually they had to look after themselves and their own sanity and they backed away while you weren’t looking. And you’re left holding on by a thread to those that are left, but you can’t risk breaking that thread so you pull your lips into a smile and you weaken yourself further by pulling yourself into the shape of a sane person.

The second wave hits with self-loathing. It hits you with all your foibles and all your huge gaping faults. It opens your eyes and makes you understand in graphic detail why everyone hates you, why you’ve been alone for days, why you’ll always be alone, why friendship and companionship is something for other people. Not for you. The second wave leads to the third: regret. Regret after regret after regret. All the things you said and did wrong. All the misjudgments and missteps, all the failures.

And then the final blow: happiness is gone. Not just missing, but gone. There is only sadness and regret and panic. I can’t remember the last time I was happy and I can’t remember what happiness feels like. I know there were times, lots of times, when I was happy. I try to recall them, but I can never get a clear picture. Was it a night out? A country walk? A hand held? A roller coaster cresting a summit? I try to summon up these moments and the people I spent them with. It’s like looking at a stranger’s photos. No emotion comes to the surface. Depression is sadness for times gone and chances never taken. It is missed opportunities and a missed future. It’s missed friends. It invades and leaves you right on the edge of the cliff of sanity. And then the ridge gives way.

Sophie Adams, Cardiff, 42

Work from Sophie Adams’s Spring Back, Fall Forward. Photograph: Sophie Adams

I’ve experienced mental health difficulties – primarily depression – since my late teens. The piece I’ve submitted is part of Spring Back, Fall Forward, a multimedia art book. It represents one year in my life, a year lost to illness and isolation, when I rarely ventured beyond my bed; a bed whose bounds transcribed the bounds of my life, for a while at least.

A painting by Michelle Baharier.

Michelle Baharier, 52
I have complex depression and post-traumatic stress disorder with somatic symptoms. I make these images to try to stay well.

Anonymous
I’ve experienced what I would now loosely term as “depression” since I was about 14. That’s the first time I remember having an extended period of feeling overwhelmed by my own mind, by a profound sadness I couldn’t explain to anyone. After a while, it just went away, as suddenly and inexplicably as I’d felt awful. And so it’s gone ever since.

That’s not to say I breeze through these bad spells. I’m only just out of one of the worst spells I’ve had in a long time; 12 days with little to no sleep, the same, very specific suicidal thoughts (specific because I’ve planned meticulously over the years what I feel is the optimal way to do it – the least harmful and hurtful to others) playing on a loop. It’s like being attacked by yourself. No one has access to your private repository of past disappointments and humiliations, and no one can twist them and filter them through skewed levels of self hatred like you can to yourself. My mind is so thick with the fog of “everything, but mostly me, is awful” that I can do stupendous acts of doublethink on myself. I called a friend one night totally deranged with all of this. It’s just horrible. All of it is horrible.

This innate self hatred, this will for death, is compounded by the guilt I feel burdening others with this. Everyone has their own stuff. I’m not unique. This thought, along with the fact that no one wants people they love and admire to think that they’re “crazy”, doesn’t really incline me to be open about it in the moment. Luckily for me I’ve got well informed, loving friends. I’m very fortunate to have them and my own way of dealing with this, it means that (so far) I’ve emerged from these spells relatively unscathed.

In terms of treatment – well, nothing has worked better for me than a process of learning to rationalise it, and exercise. Exercise is key. I’ve been on anti-depressants and found them unbelievably unhelpful – when it took the bad thoughts away it also robbed me of the capacity for joy, or any pleasant feelings. I’ve become very pragmatic about the whole thing; there is no secret trauma eating away at me, my life is good, it’s social, I have good friends, I like my job. I see it purely as a chemical deficiency, or an inability to regulate levels of serotonin.

In the UK, the Samaritans can be contacted on 116 123.
In the US, the National Suicide Prevention Hotline is 1-800-273-8255.
In Australia, the crisis support service Lifeline is on 13 11 14.

Experiences of depression: "It leaves you on the cliff edge of sanity"

Depression is leading cause of disability worldwide, says WHO study

Cases of depression have ballooned almost 20% in a decade, making the debilitating disorder the leading cause of disability worldwide, the World Health Organization (WHO) has said.

By 2015, the number of people globally living with depression, according to a revised definition, had reached 322m, up 18.4% since 2005, the UN agency said on Thursday.

“These new figures are a wake-up call for all countries to rethink their approaches to mental health and to treat it with the urgency that it deserves,” WHO chief Margaret Chan said.

According to the agency’s definition, depression is a “persistent sadness and a loss of interest in activities that people normally enjoy, accompanied by an inability to carry out daily activities for two weeks or more”.

Lack of energy, shifts in appetite or sleep patterns, substance abuse, anxiety, feelings of worthlessness and thoughts of self-harm or suicide are also common, and can affect entire families.

Jamal Edwards breaks taboos around men’s mental health

The drop in productivity, and other medical conditions often linked to depression, also takes a financial toll, with the global cost estimated at $ 1tn annually, the WHO said.

Shekhar Saxena, head of the agency’s mental health and substance abuse department, said both psychosocial and medical treatments could be highly effective, insisting on the importance of reaching more of those in need.

Even in the most developed countries, about half of people suffering from depression are not diagnosed or treated, and the percentage soars to between 80-90% in less developed nations.

Treatment can be difficult to access, while a fear of stigma also prevents many people from seeking the help required to live healthy and productive lives, the agency said.

According to the WHO, every dollar invested in improving access to treatment leads to a return of $ 4 in better health and productivity.

And “early identification and treatment of depression is a very effective means of decreasing death by suicide,” Saxena said.

There are about 800,000 suicides worldwide every year, amounting to one every four seconds. And the link to depression is clear.

Saxena pointed to studies showing that 70-80% of people who kill themselves in high-income countries, and around half of those in low-income countries, suffer from mental disorders, of which depression is the most common.

In the UK, the Samaritans can be contacted on 116 123. In the US, the National Suicide Prevention Hotline is 1-800-273-8255. In Australia, the crisis support service Lifeline is on 13 11 14. Hotlines in other countries can be found here

Depression is leading cause of disability worldwide, says WHO study

Depression and Celiac Disease

Depression is a condition which affects about 15% of the population.  Women are more likely to be affected than men (1). It is quite common for people who have been diagnosed as having Coeliac Disease to find themselves feeling depressed and anxious (2, 3).  For many, there is a link between food and a sense of control over their lives.  Celiacs are faced with something over which they feel no control. A diagnosis of celiac disease, the restriction the new diet places upon you, and a sense of isolation created because you feel you are not able to join in with everyone else can bring on symptoms of depression.

You Are What You Eat

Poor absorption of vitamins and minerals can make the celiac sufferer feel unwell, feeling depressed can be a side effect of not having the correct balance of foods which affect your mood and have a significant impact on how you are feeling emotionally.  For some of you simply sticking to a strict gluten-free diet will be enough.

Find A Helping Hand

For others outside help in the form of counseling and psychological support can be very helpful.

Get into The Driver’s Seat

Taking control of your life, finding alternatives to foods you previously enjoyed and living with celiac disease rather than letting the condition rule your life are the key.  See it as an opportunity to take control of your life, to eat better, fewer processed food, less junk food.

A Positive Attitude Makes All the Difference

Consider your cup – is it half full or half empty. You are on a restricted diet but at least your condition can be completely controlled without resorting to drugs or surgery.  Even a shopping trip can be an adventure rather than a drudge– what new gluten-free food can you find?

A Spirit Of adventure

Discover yours! Try new things, take up new interests, meet new people.

On a personal note, I have become much more adventurous since being on a gluten-free diet – I’ll try anything once! I have extended my range of food; I can eat better and more healthily.

All of these strategies can make a huge difference to your state of mind and they are all within your grasp.  Take control and get the most out of your life.

1. https://www.nimh.nih.gov/health/topics/depression/index.shtml


2. https://www.beyondceliac.org/celiac-disease/related-conditions/depression/


3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641836/

Dr. Serge is a clinical nutritionist. He owns a doctorate degree in nutrition from McGill University in Canada. In addition, he completed a 7-year postdoctoral training at Harvard Medical School in Massachusetts where he studied the impact of fat as it relates to heart disease.

He has authored a book on this topic that is awaiting publication with Edition Berger publishers in Canada. He holds an advance certification in Nutrition Response Testing (SM) from Ulan Nutritional Systems in Florida and he is a certified herbalist through the Australian College of Phytotherapy.

His personalized nutritional programs allow to help individuals with a wide variety of health concerns such as hormonal imbalance, digestive issues, heart-related conditions, detoxes/cleanses, weight loss, fatigue, migraines, allergies, among others.

Depression and Celiac Disease

City-dwellers are prone to depression – are high-rises to blame?

Prof Colin Ellard was walking past the rows of new-build towers that dominate the west of central Toronto when he had a sudden realisation. “I was struck by how dark, sombre and sad these new urban canyons made me feel,” he says.

Ellard, a cognitive neuroscientist at the University of Waterloo in Canada who studies the impact of places on the brain and body, wanted to know why he felt like that – and if others felt the same.

His curiosity ultimately led him to conduct a series of virtual reality experiments in which he asked people to wear specialised headsets and stroll through a variety of urban environments created to test their responses. The findings, he says, proved he was not alone. Being surrounded by tall buildings produces a “substantial” negative impact on mood.

One of Tom Ryaboi’s photographs of the Toronto streets from the top of a skyscraper. Photograph: Tom Ryaboi/Barcroft Media

If proven, Ellard’s theory adds weight to existing studies finding a negative effect of high-rises on the mental health of city residents. With both government policy and the potential for greater profits driving high-density construction in cities around the world, this raises an important question for the developmentindustry.

City dwellers have a 40% increased risk of depression and double the rate of schizophrenia, according to the Centre for Urban Design and Mental Health. Ellard’s idea is that the moment to moment bad feelings he observed in the virtual reality environment can affect everyday interactions in the real world and people’s experience of living in cities.

“When people are in these very dense environments that produce oppressiveness and increase negative emotion, it seems logical that those things will spin off into the ways we understand other people and the way we treat them,” he says. “Those are the variables that are most likely to show relationships with [increased incidence of] psychiatric illness.”

This may seem a big leap but Ellard is the latest in a long line of researchers to see a link between high-rises and poor mental health. Nicholas Boys Smith, founder of built environment social enterprise Create Streets, analysed academic studies on high-rise living for his 2016 report on the design of cities. According to Boys Smith, the balance of evidence shows residents of high-rise blocks tend to suffer from more stress, mental health difficulties and neurosis, with child development particularly affected. “High-rise can work, but it’s much harder,” he says.

This all appears to cut against the urban planning orthodoxy that a certain level of density – around 30-50 homes per hectare – is necessary to make lively communities that are able to support shops, businesses and public transport. This idea is the reason the government endorsed higher density development close to transport links in February’s housing white paper.

These concerns also come up against the commercial reality in high value areas such as London, where there are more than 400 towers in the development pipeline (pdf). David Birkbeck, chief executive of housing consultant Design for Homes, says inflated land prices mean developers have little option but to go upwards to make their investment back. “Once they’ve outbid everyone for a site, height is their only way to recover the price paid,” he says.

The question is how to build densely without these negative repercussions. “The villain isn’t density itself, it’s insensitive design,” says Layla McCay, director of the Centre for Urban Design and Mental Health. “It’s about how you design in things that are protective to people’s mental health – green spaces and opportunities for social interaction.”

Some have concluded there is a density “sweet spot” (pdf) that gives the benefits of sustainable city living without the mental health costs. Proponents of mid-rise development such as that found in European cities like Vienna and Barcelona, for example, argue for buildings constructed to heights of up to eight storeys within mixed use neighbourhoods where residential buildings sit alongside shops, offices and other work spaces.

“Living at one storey is probably the most healthy thing for the human animal. But it is so much worse for the environment as a whole. That’s why we talk about the sweet spot,” says architect Jason McLennan, founder of the US-based Living Future Institute.

At the same time Boys Smith says there are signs the commercial impetus that has encouraged tower building may be altering, particularly given the recent reduction in demand for high-end housing in London. While towers are more profitable, the greater up front cost of construction makes them riskier at times when demand isn’t as strong.

Boys Smith says he is working with one large UK developer who is considering reworking unbuilt tower schemes in its pipeline using a “mid-rise” approach, and he and others promoting a mid-rise approach sense an opportunity, particularly where developers haven’t overpaid for land. Hackney council has also been promoting a similar idea for the controversial Bishopsgate Goodsyard site on the edge of the City of London, where developers Hammerson and the Ballymore group have gone back to the drawing board on earlier proposals to build seven towers of between 17 and 46 storeys.

The incoming president of the Royal Institute of British Architects, housing architect Ben Derbyshire, says many developers are already “reacting quite well” to the idea. “It’s perfectly possible at mid-rise density to design places with plenty of biodiversity, with a mix of uses and well-designed streets,” he says.

Boys Smith admits that having a home at all is the most important thing. Likewise a recent report by homelessness charity St Mungo’s shows the number of homeless people in the capital with an identified mental health need has tripled in five years. But that doesn’t make concerns about densification invalid. “It’s about finding a more humane way to house people when we do it,” says Boys Smith.

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City-dwellers are prone to depression – are high-rises to blame?

A quarter of young men self-harm to cope with depression, says survey

One in four young men are turning to self-harm as a result of depression, anxiety and stress, according to a YouGov poll.

Of the 500 men aged 16 to 24 surveyed, 24% said they had intentionally hurt themselves. The poll commissioned by three leading youth charities – the Mix, Self-Harm UK and Young Minds – also found a further 22% said they had considered self-harming.

Many said that when they felt under pressure they would turn to exercising excessively, controlled eating, pulling out their hair, punching walls and abusing drugs. When asked how they cope with stress, 21% admitted to drinking heavily, while 19% said they had punched walls and 16% admitted to controlled eating.

Experts say the figures are further evidence that self-harm is not confined to young women. They support NHS figures obtained by the Guardian last year which showed a sharp rise in hospital admissions for self-harm over the past decade.

The charities said the figures may be even greater, as many young men are unaware some of their negative behaviour is self-harm.

Chris Martin, chief executive at The Mix, a charity for under-25s, said: “What’s shocking about these results is the percentage of young men who are self-harming. Lately, we’ve seen a rise in young men accessing our mental health content, services and self-help tools.”

Chris Curtis, the chief executive of Self-Harm UK, said the issue needed to be urgently addressed “to help teenage boys deal constructively with the pressures they face”.

Dr Marc Bush, senior policy adviser at Young Minds, said: “Young men can find it hard to express their emotions because they need to be with the lads and have a sense of belonging. But they can have lots of issues with self-esteem and then have difficulty processing their emotions.”

Bush noted that many young men struggle with self-esteem issues due to the pressure to have a certain type of body. “Ten years ago we were worried about starvation, over-exercise and yo-yo dieting among women, but now we are seeing this in men. Young men think that these bodies are achievable and are doing anything to get them.”

Bush said some men become obsessed about exercise to cope with anxiety, working out to the point of doing physical damaging. “There are cases of men over-exercising and acquiring an injury and then carrying on despite their body saying ‘you’re hurting me’. Lots of young men in their 30s and 40s have done damage that way so they cannot do sports that they used to. Over-exercise can be a injurious activity.”

He added that more needed to be done to raise awareness about men’s mental health concerns, so young people can to talk about their experiences and learn ways to cope.

James Downs, 27, from Cardiff, turned to controlled eating and over-exercising to deal with difficult emotions as a teenager.

He said: “I started to retreat more and more into my eating problems and self-harming behaviours as a way of avoiding having to cope with my feelings. It was to numb the emotional pain I felt with physical pain.Things got so bad that I lost my friends, had to leave school and gave up my university place. I felt like I was a failure and this only made my damaging behaviour worse.

“Instead of blaming myself and isolating myself with my feelings I wish that I had been able to open up to others without feeling ashamed. Mental health and self harm weren’t topics that were ever mentioned in school or at home. They weren’t on the radar and that there needs to be much greater awareness and openness of these issues so that people don’t have to cope alone.”

The survey findings come after a dramatic rise in the number of children and young people self-harming in the past 10 years. There have been major rises among boys and girls.

An NSPCC spokesperson said: “A frightening number of children and young people are being driven to self-harm as a way of dealing with unresolved feelings, tensions and distress in their lives. Last year 18,778 children and young people in England and Wales were admitted to hospital for treatment for self inflicted injuries – a 14% increase over the last three years.

Sir Simon Wessely, of the Royal Psychological Society said it was worrying that reliable data also showed rates of self-harm among young men steadily increasing since 2000.

Downs said: “Life for a young person today is full of challenges that our parents didn’t have to experience. It’s fast paced, competitive and puts immense demands on our ability to remain resilient and cope in positive ways.”

A quarter of young men self-harm to cope with depression, says survey

BioActive Compounds in Turmeric Boost Brain Function, Treat Colon Cancer, and Relieve Depression

BioActive Compounds in Turmeric Boost Brain Function, Treat Colon Cancer, and Relieve Depression

7 Natural Remedies to Help With Depression

Living with depression can take a toll on your energy level from day to day and leave you feeling in a slump. You may no longer have the energy to do the things you used to enjoy and this can quickly turn into a vicious cycle of feeling tired and then forgetting to do simple tasks each day to ensure you feel at your best. While living with depression can make it tempting to stay in bed all day sleeping the day away, avoiding movement and activity will make you even more exhausted. Here are a few simple natural remedies that can help you with kicking depression.

St John’s Wort

A natural supplement, St. John’s Wort has been known to help fight feelings of depression. This natural supplement can be taken every day and has been taken for centuries to help people struggling with depression. It is plant-derived and grows in the wild, so it doesn’t get much more natural than that.

Vitamin D

Many people are lacking vitamin D and don’t realize it. The sun helps your body to produce vitamin D, so getting outside and getting fresh air every day while soaking in vitamin D can help boost your mood. At least fifteen minutes of direct sunlight is needed to help your body produce optimum vitamin D levels. A vitamin D supplement can also be helpful. You may need to have your vitamin D levels tested by a healthcare professional. UpWell is a great place to start.

Healthy Fats

Many people don’t have enough fat in their diet. Lacking healthy fats in your diet can affect your overall sense of well being. Coconut oil and fatty fish are two great sources of healthy fats.

Avoid Caffeine

Kicking caffeine to the curb may seem impossible, especially if you rely on coffee every morning to perk you up. It’s important to understand that caffeine is highly addictive and while it makes you alert and picks you up, once the effects of caffeine wear off, you may come crashing down and feel depressed.

Take up Meditation

In the fast paced world we live in, it’s difficult to get your head clear. It can leave you feeling overwhelmed, tired, and depressed. Meditation will help clear your mind and has been proven to help peoples’ overall sense of wellness improve. Some may find it helpful to meditate with a group while other may prefer going it alone. Find what works for you and make it a part of your life.

Stock Up on B Vitamins

B vitamins are crucial for a good mood and an overall feeling of health and wellness. B vitamins greatly impact the chemicals in the brain, including seratonin, which is necessary for that “feel good” sensation. Seratonin is a chemical products in the brain and people who struggle with depression often don’t produce enough seratonin in their brain. Some foods high in B vitamins include fish, cheese, spinach, bell peppers, and turkey.

Exercise

Exercise helps your brain produce seratonin. Exercise helps the brain release endorphins, which are crucial when it comes to feeling good. While getting out of the house and taking the first step to go for a walk may feel difficult at first, once you start moving, the endorphins will be released and you will feel better. A short walk around the neighborhood can do wonders for improving your mood. It only takes the first step and then you’re on your way.

There are many online communities as well where depression can be openly discussed. A personal favorite is UpWell, an online community can help you by allowing you to talk to others in a similar situation but also makes prescription management much simpler. Talking to others about remedies that they are using can be incredibly beneficial to your mental state, and you can learn some great stuff in the process.

7 Natural Remedies to Help With Depression

Saffron For Depression And Anxiety

When thinking of herbs, I think most people think of St. John’s wort for depression. However, there is another herb that is starting to get attention and shows great promise.

While most of my research was on saffron for depression, saffron has been shown to be helpful for anxiety as well.

What is Saffron

This is considered the most labor intensive herb to harvest and thus the reason for the high price for purchase.  Because it is so expensive, beware of cheaper substitutes that may be passed off as the real thing.  In an analysis of 151 samples of saffron, results showed that up to 90% contain one or more foreign substances.

The reason that it is so expensive is because it takes 150,000 flowers to produce 2.2 pounds of the yellow staining saffron spice which comes from the pistil, the orange-red stigma and styles in the center of the bloom.  The pistils need to be removed and dried by hand and then are sold whole or in a powder that dissolves and turns bright yellow in water.

It is known in traditional Chinese medicine as fan hong hua, and prescribed for depression.  The saffron tea is said to lift the spirits and calm the nerves.

 The safranal, which is an essential oil in the plant, is said to me the main constituent that is effective for depression.

What the Research Shows

The recent interest in saffron for depression is due to some clinical research done in 2005 and 2006.  The Hamilton Depression score was used to determine the subject’s level of depression.  Double blind randomized trials were carried out.  2% safranal saffron extract was orally given in tablet form.  This was in doses of 30 mg./divided, given 2 times daily.  The first trial was small and compared the dose of saffron versus the placebo in 40 subjects.  The effects were noticed within the first week and increased during the 6-week trial.  The average Hamilton Depression score at the start was 23 and at the end it was 10.  The placebo group averaged an improvement down to 18 on the Hamilton Depression score.

Saffron was then compared to imipramine (common name Tofranil) and fluoxetine.  (Fluoxetine is the active ingredient in Prozac).  Two randomized double blind trials were carried out over a period of 6 weeks with 30 subjects in the imipramine trial and 40 in the fluoxetine trial.  In the imipramine study the subjects were given 100 mg. doses and in the other trial they were given 20 mg. daily.  A significant improvement was noted again almost immediately after treatment with the saffron.  There were no adverse side effects from those taking the saffron but in the subjects taking the drugs they noted sweating and dry mouth as common side effects.

Two more recent studies looking at the hydro-alcoholic extract of the saffron petals on those with mild depression.  The first study was published in 2006.  It was a double- blind placebo controlled trial conducted on 40 people over a 6 -week period.  The petal extract was given in 30 mg. doses per day.  Improvement in the saffron group was noted in the first week while no significant improvement was noted in the placebo group.  During the 6 -week trial period the saffron petal extract proved to be significantly more effective than a placebo.

Another study using the petal extract was done in 2007.  This study compared the petal extract once again to fluoxetine. The trial was conducted over an 8- week period with 40 people in the study who had Hamilton Depression scores that averaged at 22.  30 mg. of the petal extract and 20 mg. of the fluoxetine were administered in tablet form twice daily.

Again, the effects of the saffron were noted right away, within the first week.  Scores dropped down to 10 in both groups.  (anti-depressants usually take 6 weeks to take effect)

My Thoughts on Saffron Use for Depression/Anxiety

Saffron appears to be better than a placebo and just as effective as fluoxetine but may act quicker and without any side effects.  Saffron petal may be just as effective as the stigmas

These studies are not large but are promising.   Saffron has been used and shown to be effective in those with moderate to severe depression and is fast acting.    Saffron is also good for those with anxiety, stress and OCD.  Often one or more of these other conditions coincide with depression.

Further research is needed with more test subjects than just 40 in a trial. However, effects were noted within the first week and improvements continued through the trials and without side effects.

I would like to know where the saffron was sourced from, which product brand they used since it can be challenging to find a reputable brand.  I would also like to see more studies using the saffron petal as perhaps this can be just as effective as the stigma thus less costly.

 

Should you Try it?

First make sure you are using a product from a reputable source.  When in doubt, call and ask questions.  If they can’t or don’t respond to your questions, then it may be best to avoid that product.  Always speak with your health care person prior to herb use as herbs can interact with some medications. (Although in my research it appears that saffron is safe to use with medications) Since saffron may increase serotonin, discuss its usage first with your doctor if you are currently taking an SSRI.  (I could not find any warnings in regards to this, but best to play it safe).  Based on what some research states, you may want to limit your intake to a short time of 26 weeks or less.

Beware of Imitation Saffron Products

While you may be purchasing your saffron in capsule form, here are some things you can look for if using whole pistils.

o   There are several ways to tell if you have the real thing versus a fake product

• the pistil should have a trumpet shape at the end


• if the pistil is perfectly straight then it is a fake


• Smell it-it should have a woody aroma. A fake often has sandal wood added to it.


• Add it to water-the saffron will turn the water a golden sunny yellow color. The fake will turn it a more reddish color. The coloring is a gradual process for the real saffron and the coloring effect is immediate in the fake product.


• The fake threads will dissolve as you rub it between your fingers, the real saffron will not.


• The Kashmir saffron is the best quality. The Iranian saffron is shorter, a bit more brittle but still good to use.


• Fake saffron is often made with corn silk links and then dyed.


• Some powdered products are saffron mixed with more affordable herbs such as marigold and safflower.

When to Use Caution

• long term use may cause kidney damage and central nervous system damage


• large doses may cause coughs or headache


• Avoid during pregnancy and breastfeeding


• Some do say that more than the 30 mg. per day and for long periods could be toxic and that 1200 mg. or more per day may cause nausea and vomiting. (long periods were defined as 26 weeks or more)


• The only side effect that was noted in the Saffron studies was less snacking! This could be due to the elevated serotonin action in the body.

Overall it appears that saffron is safe to take for 8 to 26 weeks but after that it may do more harm than good.  Just because it is an herb, not a medication, does not mean it is safe.   Always use caution and seek the help of a professional when using herbs.

My Experience with Saffron

Before having my clients try a product I am not familiar with, I often like to use myself (or family) as guinea pigs.  I purchased one bottle of the Life Extension product.  I took one capsule two times per day until the bottle was finished.  I missed several days of the second dose and two days did not take any over the course of supplementation.

I did notice an overall improved mood and a sense of calmness.  Please note that I do not have moderate or severe depression but have had some stressful events recently that I can say have been impacting my mood.  The saffron was supportive.  I used to suffer from anxiety as a child and teen and what helped was changing my diet and balancing my blood sugar and hormones. However, I must admit I am still not the most mellow person in the world!  What was interesting recently is that when my husband and I were talking about an upsetting event he said “I am sick to my stomach over this.  Doesn’t it bother you?  How can you be so calm?”  My husband is usually not one for feeling overly anxious.  Maybe I need to give him some saffron!

In addition to that, saffron is touted as a product to curb cravings.  I did notice less of an appetite and did snack less mid-day and in the evening.

I contacted Life Extension to ask about their product.  While their product bottle does say for positive mood enhancement, it also says it supports healthy eating habits.  The company responded to my questions right away.  The reason for the higher milligram dose is because they are basing it off a study using saffron to curb snacking, not studies looking at its use for depression which used a different dose.  You can find the abstract to that study here. Their product uses Satiereal® which is derived from the stigmas of the saffron flower.  Satiereal is a registered trademark product of INOREAL. Life Extension also provided to me a great deal of information of their standards in regards to quality and testing of their products.  So, I trust their product and their other products as well.  My next step is to contact INOREAL!

I still have questions about the high dose of the Life Extension product and the possible contraindications if used for long periods of time.  I believe this product can be helpful to use for short periods of time while you are focusing on other aspects to address your anxiety and depression.

Lastly, if you are anxious or depressed and have a reduced appetite, a product with a milligram dose higher than 15-30 mg. may not be for you.  You don’t need to take a saffron product that will reduce your appetite even more.  However, could the product reduce your anxiety and depression to the point that you would regain your appetite?  If you try products with the higher milligram dose I would love to hear your results!

In the end, I feel that if you are struggling with a mental health issue, it is best to seek the support of a professional who can assist you to see if saffron (and if so, which saffron product) is right for you.

Bottom line

Keep in mind, an herb is not a magic pill.  Herbs rather support the body and allow your body to do what it needs to do.  My philosophy is to combine herbs with a diet that is right for your body. If you continue to consume a diet filled with refined, sugary, starchy, nutrient deficient foods, then you need to work on that. All the herbs (or supplements for that matter) in the world will not help you if you continue to put the wrong foods for you into your body.

Sources:

Akhondzadeh, S. et. al., Comparison of Crocus sativas L. in the treatment of mild to moderate depression: a

double-blind, randomized and placebo controlled trial.  Phytotherapy research, 19(2005)148-151

Akhondzadeh, S. et. al. Comparison of Crocus sativas L. and imipramine in the treatment of mild to moderate

depression: a pilot double-blind randomized pilot trial, BMC Complementary and Alternative Medicine, 4 (2004)

12-16.

Balch, P. Prescription for Herbal Healing.  2^nd Edition NY: Avery

Basti, A.A. et. al. Comparison of petal of Crocus sativas L. and fluoxetine in the treatment of depressed out-

patients: a pilot double-blind randomized trial. Progress in Neuro-Psychopharmacology & Biological Psychiatry,

31 (2007) 439-42.

Bauman, E. & Friedlander, J. (2013) Therapeutic Nutrition. Pengrove CA: Bauman College

Boon, H. & Smith, M. (2009) 55 Most Common Medicinal Herbs. Second edition. Canada: Robert Rose Inc.

Gladstar, R. (2012) Rosemary Gladstar’s Medicinal Herbs.  A beginners Guide.  MA: Storey

Publishing.

Gleen, L. (2/28/06) Saffron: Crocus sativas. cms.herbalgram.org

Gregor, M. (10/19/12) Saffron vs. Prozac. http://nutritionfacts.org/video/saffron-vs-prozac/

Gregor, M. (10/18/12) Wake up and smell the Saffron.

http://nutritionfacts.org/video/wake-up-and-smell-the-saffron/

Hoffman, D. (2003) Medical Herbalism.  The Science and Practice of Herbal Medicine.  VT:

Healing Arts Press.

Mars, B.(2007) The Desktop Guide to Herbal Medicine.  CA: Basic Health Publications, Inc.

Moshiri, E. et. al. Crocus sativas L. (petal) in the treatment of mild to moderate depression: a double-blind,

randomized and placebo controlled trial.  Phytomedicine, 13 (2006) 607-11.

Noorbala, A.A. et. al. Hydro-alcoholic extract of Crocus sativas L versus fluoxetine in the treatment of mild to

moderate depression: a double-blind, randomized pilot trial. Journal of Ethno pharmacology, 97 (2005) 281-84.

Phillips, B. (2006) The Book of Herbs. Utah: Hobble Creek Press

Schar, J. (2/12)A taste of good cheer: Saffron for treatment of Cancer related depression. www.naturopath.com/

saffron.html

___(nd) Saffron.  https://examine.com/supplements/saffron/

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need.

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC.

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Saffron For Depression And Anxiety

Adaptogenic Herbs can help with Depression, Anxiety and Fatigue

 

Adaptogens for a Stress, Anxiety, Depression, Fatigue and Immune Support

What are Adaptogens

Adaptogenic herbs are herbs that allow the body to adjust to stress.  It essentially helps you resist the stress, whether it be physical or a biological response. For example, adaptogens can be useful for those coping with daily work stress, anxiety or depression, stress from training/long bouts of exercise or the stress placed on the body during injury, healing and surgery.

They can enhance the body’s natural response, and help balance the body.  Some of these herbs can have a strengthening effect on the adrenal glands.  This is important because the herb can have the action of relieving stress.

These herbs can affect the brain, nerves, endocrine glands, and the immune system by helping re-regulate, normalize and enhance function.  There are multiple theories as to what is occurring and even scientists are unsure of how these substances work.

Adaptogenic Herbs that I like to use for Stress and Mood Support

As you will see from the list below, you can kill two birds or more with one herb meaning you may be able to choose one herb to address your depression, fatigue and immune system.  While medications often have one purpose, herbs can be used for many different conditions and ailments.

There are many supportive Adaptogenic herbs; this is a short list of some of the more well-known herbs.  For anxiety and depression, a class of herbs called nervines can also be very useful.

Check with your doctor prior to adding in any herbs to your regimen as herbs can interact with medications.

What You Should Know About Herbs Before You Make a Purchase

Always start with one herb at a time.  It is best to do this rather than buy a blend.  Often the blends have lower doses of each herb or have extra ingredients you may not need.  Also, if you have a reaction to the product you won’t know which herb it was.  Start low and slow.  Work up to the amounts mentioned.

Adaptogens are best used for 12 weeks and then take a 2-week break or switch to a different adaptogen, as your body can adapt to the herb over time, thus reducing its effectiveness for you.  We all react differently to herbs so it may take a few tries to find the right herb for you and your health concern.

Purchase a reliable product.  Many cheaper or store brand herbal products have been found to not contain the amount stated on the label and in other instances they do not contain the correct parts of the herb. For instance, if you are going to use Rhodiola, you want a product that uses the root, not other plant parts. Brands that I like include Gaia herbs, Herb Pharm, and Bayan Botanicals.  I’m sure there are other high quality brands but it pays to do some research first.

Don’t rely on just herbs. If your body is under a great deal of stress, support the body with whole nutrient dense foods as well.  While an herb can do wonders, it needs the support of a nutrient rich diet too.

All the herbs or supplements in the world won’t help you if you continue to “eat like crap”.

Adaptogens for Depression

Since herbs can have a direct effect on the nervous system they can enhance mood

• Asian ginseng root (less frequently leaf): This is one of the most studied herbs in the world. It is considered one of the most stimulating herbs.  For this reason, it makes a great herb for those who are exhausted.  Use it for insomnia, fatigue and depression.  Tincture: take 20-40 drops up to 3x per day.  Capsule: powdered herb take 2 400-500 mg. caps 2-3x per day. For powdered extract take one capsule of 400-500 mg. 2 times per day.  Start out with a lower dose and work up to the 400-500 milligram dose as for some people who have anxiety or insomnia this herb may be too stimulating.  Speak with your doctor first if you are taking warfarin, MAOI antidepressants, or blood sugar medications.


• Holy basil plant (Tulsi): Use of holy basil can prevent increased corticosteroid levels that indicate elevated stress levels. It can be used as a “natural antidepressant” for situational depression such as coping with a traumatic event such as death of a loved one.  Tincture: 40-60 drops 3 times per day.  Tea: add 1 tsp. of dried leaf to 8 oz. of hot water. Let it steep for 5-10 minutes. For therapeutic benefits, drink the tea up to 3 times per day.


• Rhodiola root: This herb is known to enhance energy, improve alertness, reduce fatigue and improve depression. It can be a good herb to use also for ADHD and for someone who is recovering from a head injury.  It can support someone who has a depleted immune system due to chemotherapy, radiation or from excessive physical training.  It can be useful for someone suffering from chronic fatigue syndrome.  Tincture: 40-60 drops 3x per day.  Avoid Rhodiola if you have bipolar, or are paranoid.  From some it can cause insomnia.

Adaptogens For Anxiety

Adaptogenic herbs, because of their effect on the nervous system, can relive stress and anxiety

• Ashwagandha root: This is one of my personal favorite herbs. This is a calming adaptogen and is also useful for stimulating the thyroid gland. It is useful for anxiety, fatigue and stress induced insomnia.  Avoid this herb if you are sensitive to nightshade plants as this herb is in the nightshade family.  Do not use it if you have hyperthyroidism.  It can increase the effects of barbiturates. Tincture take 30 drops 3-4 times per day, as capsule take 400-500 mg. twice a day.


• Schisandra (fruit and seed): This herb is calming and can aid in stress induced asthma or stressed induced palpitations. . It can provide a feeling of alertness without the stimulating effects that you would get from caffeine.    It also supports the immune system. (People who suffer from acute and chronic stress can have a weakened immune system).  Tincture: 40-80 drops 3-4 times per day.  Capsules: 1-2 400-500 mg caps, 2-3 times per day. Do not take if using barbiturates.

For Fatigue

• American ginseng (root and less often leaf): This can be useful for those with mild to moderate adrenal fatigue. It can also be useful to reduce symptoms of jet lag. Tincture: 60-100 drops 3 times per day. Capsule: 2, 500 mg. caps 2 times per day.  Do not use if taking warfarin.


• Ashwagandha: see information under anxiety


• Asian ginseng: see information under depression


• Eleuthero root and stem bark: This is a mild herb and thus good for the young and the old. It is unlikely that it will cause overstimulation and this is an herb that can be taken long term.  It strengthens the immune system and provides stamina.  You can use it when under a great deal of stress at work. It can help improve alertness and cognitive function when dealing with work related stress.  Tincture: 60-100 drops 3-4 times per day.  Do not use with cardiac medications


• Shatavari root: this is a good herb to try for fatigue, chronic fatigue syndrome, and to support the immune system. It is also considered a nutritive tonic.  It is also a diuretic.  Tincture: 40-80 drops 3 times per day.  Avoid if you have diarrhea and bloating.

For Immune support

Stress weakens our immune system.  Adaptogenic herbs can help strengthen the immune system and improve the immune response.

• Eleuthero: see information under fatigue


• Holy basil: see information under depression


• Rhodiola: see information under depression


• Shatavari: see information under fatigue


• Schisandra: see information under anxiety

Bottom Line

Choose an herb that can address more than one issue you are having.  Start out with one herb only and start out low and slow. Seek guidance from your holistic health professional or doctor before adding in herbs to your regimen.  When adding in herbs, give it time.  Support the body with a whole foods diet too.

Sources

Balch, P. ( 2012)   Prescription for Herbal Healing.  2^nd Edition.  NY: Avery Publishing

Cech, R. (2016) Making Plant Medicine.  Oregon: Herbal Reads

Gaby, A.(2006) The Natural Pharmacy. Revised and updated 3^rd edition.  NY: Three Rivers Press

Hoffman, D. Medical Herbalism. (2003) The science and practice of herbal medicine.  VT: Healing Arts

Press.

Mars, B. (2007) The Desktop Guide to Herbal Medicine.  CA: Basic Health Publications

Moore, M. (1996) Herbal Tinctures in Clinical Practice.  3^rd Edition.   AZ: SW School of botanical Medicine

Skenderi, G. (2003) Herbal Vade Mecum. NJ: Herbacy Press

Winston, D. & Maimes, S.(2007) Adaptogens: Herbs for Strength, Stamina, and Stress Relief.  VT: Healing

Arts Press.

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need.

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC.

For more information visit  www.trufoodsnutrition.com

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As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Adaptogenic Herbs can help with Depression, Anxiety and Fatigue