Have you ever felt like your mind is racing, dragging you through memories
of the past or worries about the future? If so, you’re not alone—and you’re not
broken. You’re simply human.
Imagine, for a moment, that your mind is like a river. Floating gently – or sometimes tumbling chaotically – down this river are your thoughts. Each one a leaf, carried by the current. Some leaves glide by unnoticed. Others hook your attention and have you fall into the river with them. Now, imagine yourself as a tree on the riverbank. Firmly rooted in the earth, present and observing. This is your noticing self, the grounded part of you that sees thoughts as they are, without getting swept away.
This simple but powerful metaphor invites us into a different relationship with our minds. Instead of being pulled into the river of our thoughts, we can learn to stand back and watch them float by. This is the heart of Embodied Cognitive-Based Mindfulness Practice. It teaches us to shift our awareness from the chaos of the mind into the grounded stillness of the body. While the mind is often where suffering begins – through looping thoughts, old narratives, fears and doubts – the body is where pain and emotion physically show up. By learning to come home to the body, we can find a place of safety even when our inner world feels turbulent.
As we sit on the riverbank, we start to notice the directions in which the river flows. To the right, the stream pulls us toward the past – this is where regret, shame, and depression dwell. To the left, the current drags us into the future, toward anxiety, worry, and fear. Neither direction is inherently wrong, but both can carry us far away from the only place we have any real control: the present moment.
So what do we do when we realise we’ve fallen in? First, we simply notice the thought. “I notice I’m having the thought that…” is a useful mantra. There’s no need to argue with the thought, change it, or make it mean anything. Then, we unhook from the thought, letting the leaf float away. We return our attention to an anchor in the here and now: our breath, the sensation of feet on the ground, the texture of something in our hand, or the distant call of a bird. Any sensory experience that connects us with the present will do. And then, we sit with what’s happening in our body. Without trying to fix or avoid it, we notice. Tightness, heat, restlessness, heaviness – each sensation is accepted, acknowledged, and observed.
It’s not always easy. Sitting with strong emotions takes courage. But when we stop adding painful mental stories to the discomfort we’re feeling, something changes. Our body becomes a place not of overwhelm, but of truth-telling. Slowly, we might notice a shift – a sensation moving, softening, or even fading. It may be subtle, but it matters.
This practice rests on two key principles: acceptance and non-judgement. Acceptance means recognising that thoughts will continue to arise. Our job isn’t to stop them, but to allow them to come and go like leaves on the river. Non-judgement invites us to treat every thought – even the harsh, self-critical ones – with the same gentle attention. “Ah,” we might say, “there’s that old thought again,” and we let it pass.
Mindfulness isn’t a quick fix or a one-time practice. It’s a returning, over and over again, to what is real right now. It’s noticing when we’ve been swept away and choosing to come back home – to our breath, to our body, and to the solid ground of the riverbank.
You are the tree. Steady. Rooted. Observing. Let the river flow.
This is the second blog in a series exploring natural alternatives to reduce stress and manage mild to moderate mental health problems such as anxiety, depression and ADHD symptoms. If you haven’t read part one in this series, then I suggest you start there first.
Lemon Balm(melissa officinalis)
With its long history in Greek medicine, lemon balm was affectionately referred to as an elixir of life, for its reputation for prolonging one’s life. Greek physicians encouraged drinking lemon balm to make the heart merry, revive spirits and do away with melancholy. In 1696 the London Dispensary stated the balm steeped in wine would reverse aging and “relieve languishing”. The Arabs also talked about its calming and healing properties for steadying nerves and a remedy for heart palpitations. Perhaps they were onto something, as more recent studies in patients with chronic stable angina demonstrated decreases in depression, anxiety, stress, and sleep disorders after taking lemon balm supplements. There are also good, published results for women experiencing the post-partum blues after caesarean births. The oil in lemon balm has a sedative effect which reduces tension and stress. There are anecdotal reports of many a student benefiting from the herbal tea, just prior to sitting exams, to calm the butterflies, clear their head and sharpen the memory. Lemon balm tea is safe for all ages – even an unsettled baby to help with sleep.
Affectionately known as ‘melissa’ in some countries, lemon balm is a good companion plant in the garden. Some people plant it near their beehive to settle bees into their new home and prevent swarming. Lemon balm will grow in sun or shade, and it won’t take over like its mint cousin. Propagate it by cutting, root division or seed.
Make a tea with one heaped teaspoon of chopped, fresh leaves in a cup of
boiling water, 2-3 times a day. It’s
also a lovely refreshing drink, when chilled, or makes a nice addition to fresh
fruit salad. It can also be added to the
bath for a relaxing body soak.
Lemon balm should not be consumed if taking thyroid hormones.
Hops(humulus lupus)
Hops is a member of the Cannabaceae (marijuana) family. Native Americans were some of the first to discover the sedative effects of hops, back in the 9th century. In 16th Century Europe, hops were widely used as a herbal tonic that offered calming, sedative, and sleep-promoting properties, not just as an ingredient to prevent beer spoiling. The Chinese started using hops to treat insomnia, restlessness and nervous tension in the 19th Century. In 2017, a study of healthy young adults experiencing mild anxiety and depression were treated with hop extract for one month, demonstrating significant reductions in symptoms. Whilst a few studies suggest hops has the ability to treat anxiety and mood disorders, more research is needed to confirm these effects. Anecdotally and historically, hops calm the central nervous system and relaxes muscles, soothing worries and tension.
The vine from hops will very quickly cover a pergola or trellis. It requires a rich soil and warm sunny
position in the garden. In subtropical
gardens, the plant appreciates afternoon shade.
Propagation is by seed, cuttings or root divisions with buds. Female plants are preferable to produce an
abundance of the strobiles, the cone-shaped fruit used in making the medicinal
tonic, however male plants are needed if you wish to collect seed.
Dried or fresh hops can be used with vodka or another flavourless alcohol to make a tincture which will keep for many months. Hops can also be used to make a tea or stuff a pillow along with other more pleasant-smelling herbs, to put beside your head at night to aid sleep.
If you have a history of trauma its best to avoid hops to begin with and use an alternative nervine such as skullcap or blue vervain, until you are well into your healing journey. There are no known side effects or contraindications for using hops, however, always consult your doctor if introducing it to your treatment plan.
Scullcap(scutellaria lateriflora)
Lateriflora and Baicalensis are the two most common varieties of skullcap from the mint family. Lateriflora derives from native American soil and basicalensis is a traditional Chinese herb. Although related, they treat very different ailments.
Traditionally American scullcap was used as an emmenagogue by Indian elders, to bring on the menstrual cycle of young girls. In the 19th and early 20th centuries, physicians used it as a nervine to treat anxiety caused by physical health issues, mental exhaustion and heart disorders. In the last few centuries, lateriflora has also been used to assist people experiencing mild depression, insomnia and to improve mood. Research appears to support the hypothesis that skullcap stimulates gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm nervous, thereby positively impacting mood and reducing anxiety. In this way, it works similar to many anti-anxiety medications.
Herbalists often turn to scullcap as a good all-round ‘nerve food’ for
its ability to reduce nervous tension and regenerate the central nervous system
during periods of stress. For those
times in our lives when it’s not logistically possible to reduce some of the
sources of stress, skullcap can be the perfect daily tonic.
Propagation is by seed, cuttings or root division. Plant in a sunny, well-draining soil or if
you would prefer the plant doesn’t take over your garden then keep in a pot. Harvest the leaves and flowers once it is in
full bloom. It will die back in winter
and resurge in Spring.
The ideal dose is 1-2 teaspoons of dried herb steeped in boiling water
for 10-15 minutes, 3 times a day. It is
quite bitter, so you may want to add honey or other herbs like mint to improve the
tea flavour. Best to start on a low dose
and build up slowly. It also has
immediate therapeutic effects that can make you sleepy.
Scullcap is a relaxant and sedative that can trigger side effects such as drowsiness, confusion and irregular heartbeat, so consult your GP before taking this herb. Scullcap is known to interact with some medications. Pregnant and breastfeeding women should avoid it altogether. Large doses and long-term use are associated with liver damage.
Vervain (verbena officinalis)
Vervain is such an amazing healing herb that has been used in folk medicine to treat a whole range of different ailments. Legend has it that after the body of Jesus was removed from the cross, vervain growing nearby was pressed onto the wounds. Military physicians during the French revolution used it extensively for pain and wound management. During the Middle Ages, it was used for numerous skin and hair ailments. Since then, the list of applications for physical health has grown exponentially. In more recent times, the focus has also been on mental health benefits.
Like other nervines, vervain has been shown to strengthen the nervous system by reducing stress, tension and anxiety, promoting feelings of calm and relaxation. It has natural tranquilising effects for those suffering from restlessness, irritation and insomnia. Giving our body the opportunity to ‘rest and digest’ during our stressful busy lives is critical, so our nervous system experiences calm and our hormones are balanced. Vervain has also been used extensively with those experiencing depression, low nervous energy and lack of motivation, due to its energy boosting and tonic properties.
Vervain has attractive white to purplish flowers appearing in late Spring and Summer. Propagation is by seed, root division or cutting. Plant in full sun in well-draining soil. It is frost resistant but does not cope with drought.
Make a tea of ½-1 teaspoon of dried or 3 teaspoons of fresh herb in a
cup of water, for 10-15 minutes. It is
quite bitter, so you may like to add honey or lemon to mask the flavour. Drink up to 3 cups a day.
Vervain used in excess may cause nausea and vomiting. It can interfere with hormone therapy and
blood pressure medication. Pregnant
women should avoid it, due to its association with uterine contractions.
Gotu kola (centella asiatic)
Like lemon balm, gota kola also has a centuries old history of being the ‘elixir of life’, increasing brain capacity and promoting longevity. However, lots of people now say, ‘eating a few leaves a day, keep arthritis away’. In Ancient China it was the key ingredient in their ‘fountain of youth’ elixir. The Chinese herbalist, Professor Li Chung Yun who lived to 256 years old proclaimed amongst various tips for a long stress-free life to include daily consumption of gotu kola and ginseng. In Ayurvedic medicine, gotu kola is valued for boosting nerve and brain cell function, promoting calmness and mental clarity, and improving poor memory and concentration. In the early 1930’s, biochemical studies proved gotu kola was influencing the replacement of biogenic amines, the brain neurotransmitters involved in learning, memory, attention and concentration. More recent research has shown gotu kola can relieve symptoms of attention deficit and hyperactive conditions such as ADHD.
A 2016 study on mice demonstrated gotu kola reduced anxiety induced
behaviour, and that same year a small study on humans showed the herb reduced stress,
anxiety and depression after 60 days. However,
more research is needed.
Gotu kola is a ground cover and can be easily mistaken for pennywort or
native violet. Propagation is by root division
of the plant or seed. Gotu kola thrives
in tropical and subtropical climates. If
growing in more temperate regions, put in a large pot or Styrofoam box so you
can shift it into a warm position in winter, and out of frosts. Fertilize regularly for the best growth.
Just like Professor Li, it’s best to make taking gotu kola a daily habit. Start with just one or two leaves in the morning and work up to 4-6 leaves a day. You can pick straight from the garden and chew it or chop and add it to food. The herb can also be dried and used as a tea; however, this is one herb where fresh is best. You may be tempted to take more to achieve more effects, however this is not advised. Some serious side effects have been anecdotally reported. Gotu kola is not recommended for children or for women who are pregnant or breastfeeding.
Whilst this article has outlined some of the medicinal herbs that can support your own mental health, make sure you do your own research. This can include spending some time with the plants you are considering. What are you noticing as you sit with them? Does it feel in your gut it is the right thing to try? You should always listen to what your body is telling you. If you are not sure, then find out more information. One of those people you should always consult before taking any herb is your healthcare practitioner, especially if you suffer from an existing medical condition or are on medication, to ensure there are no contraindications and to monitor any potential side effects.
As an
advocate for the power of nature in mental health promotion, I have been
wondering lately what herbs have to offer us in treatment?
Herbs can
be an attractive alternative for people with mild to moderate mental health
issues who are hesitant about starting pharmaceutical medications or want a more
natural approach to their health. Our
history of using plants as medicine in Australia dates back thousands of years
and many First Nations people still use traditional bush medicines in the
treatment of various illnesses including mental disorders. Indigenous peoples worldwide have a holistic
view of health that promotes re-balancing both our physical and spiritual selves
to treat illness. The answers are found in
nature. After colonisation, the adoption of herbal
medicines came from folk lore remedies passed down from European
ancestors. With the rapid growth of
industrialisation, there has been a corresponding growth in pharmaceuticals to
meet the rising demand for treating mental illness and somewhere along the way,
we lost touch with our traditional plant knowledge.
This blog is the first in a series introducing herbs that have been used in traditional, Eastern or folk medicine to treat various ailments including mental health issues. Some of these have since been studied in the science lab to try and understand their effects, and some haven’t. The willingness of doctors to include them in your treatment plan will therefore be limited, unless they have been thoroughly tested and are recommended in the global clinical guidelines. At the very least, your doctor should be able to guide you on whether a particular herb will react with any medication you might already be taking. And if you are not taking pharmaceuticals then there is probably nothing to lose.
St Johns Wort (hypericum perforatum)
In centuries past, the Greeks and Romans used St Johns wort to drive out evil spirits said to possess humans and protect them against witches’ spells. Those afflicted were encouraged to drink the tea or hang bunches of the herb around their neck or over doorways in the home. St Johns Wort has a large variety of traditional therapeutic uses on the human body including conditions of the nervous system such as depression, restlessness, anxiety, tension, irritability and nightmares. The herb has been well-researched scientifically in Europe to have an effect on lightening moods in people affected by bipolar depression, seasonal affective disorder (SAD), melancholy and low self-worth, through increasing feelings of euphoria and well-being. St Johns Wort is believed to work by optimising the levels of neurotransmitters in the brain such as ‘the feel good’ chemical, serotonin. Depleted serotonin levels are associated with depression, anxiety and mania. St Johns Wort demonstrates similar results to pharmaceutical drugs such as fluoxetine with fewer side effects. For mild to moderate depression, it is now one of Australia’s top selling herbal medicines but may take as long as 2 or months to start having maximum benefit.
Native to Europe, but now naturalised in
Australia, some states have declared it a noxious weed for its invasion of
farmland. It is best grown from a
cutting or division of the roots, as seeds take a long time to germinate. It prefers well drained soil and performs
well in temperate climates. Contain the
herb in a pot to prevent spreading, however it generally only lives for a few
years. It cannot be grown in Victoria as
it is declared a noxious weed.
Infuse a tea of ½ to 1 teaspoon of herb in a
cup of boiling water and drink with meals.
It is also available in a tincture, taken three times a day.
Some people can react to taking St Johns Wort
in combination with certain pharmaceutical drugs and foods or drink. Please consult with your medical
practitioner to make sure it is safe for you and your circumstances.
German Chamomile (matricaria recutita)
There is some evidence to suggest that chamomile might be helpful for people who experience anxiety. Studies as recent as 2020 have also shown clinically meaningful antidepressant effects in patients with co-morbid depression and anxiety. However, more research is needed. It is believed that chamomile works to boost mood regulators in the brain including serotonin, dopamine and noradrenaline, however this has not been clinically proven.
Monks in the Middle Ages would lay sick people
down in a lawn of chamomile, believing that the pleasing aroma of the leaves
lifted them from depression and illness.
An oil of chamomile made from chamomile flowers and olive oil macerated
for two weeks is used in aromatherapy to lift the spirits of emotional, anxious
or over-sensitive people.
Chamomile is best propagated by seed. Plant directly in the garden or in pots in
well drained soil, in a sunny position.
In hot and tropical climates, choose a position in the garden which gets
afternoon shade. In cold, frosty
climates, wait until spring to plant seeds.
For tea, pick the flower heads as they start to
bloom and dry in the shade. When fully
dried, store in a sealed container.
Picking flower heads regularly will stimulate more production and extend
the life of the plant. Seed can be saved
from flower heads that have started to droop, before they dry out and fall to
the ground.
Chamomile can have negative interactions with
prescribed medications or other supplements so consult your doctor.
Passionflower (Passiflora)
As far back as the 1560s, the Incas were using passionflower to brew a tonic tea. But it was the Christians who shortly after gave the passionflower its name, taken in by the large blossoms that appeared to evoke the Passion of the Crucifixion. Passionflower contains tranquilizing chemicals, maltol, flavonoids and passiflorine, which is similar to morphine. It also contains stimulants although researchers believe the overall effect is mildly sedative, and therefore you cannot get addicted to it. Passionflower is believed to assist with feelings of nervousness, restlessness, anxiety, depression, tension and stress. It is a favoured herbal alternative to pharmaceutical drugs like Valium. Passionflower is also used to assist in managing hyperactivity and sleeplessness.
The passionfruit plant is easy to grow in
tropical and subtropical climates, from seed, cutting or root runners. In cooler areas, some species such as the
Banana Passionfruit are cold tolerant.
The trailing vine with is colourful flowers is a wonderful addition to
the garden, igniting all the senses.
The leaves and flowers of the passionfruit
plant are used in herbal preparations.
One teaspoon of dried herb is steeped for 10-15 minutes in one cup of
boiling water. Drink the tea up to three
cups a day including one before bed to help you sleep soundly.
Passionflower should not be taken with
antidepressant drugs, while pregnant or if you have liver disease. Do not take any more than the recommended
dose.
Catnip (Nepeta cataria)
Catnip has been used medicinally for a wide range of afflictions from Europe to China over the last 2000 plus years. Most noted for its intoxicating effect on cats which brush up against or eat the leaves, not all cats have the gene that contributes to their experience of euphoria. It is the same chemical in catnip that attracts cats called nepetalactone isomers, which produces the relaxing effect in humans, similar to the natural sedative in Valerian (valepotriates).
Catnip has the effect of uplifting your mood,
easing emotional tension, relaxing the whole body and boosting well-being. It is also used as a mild sedative for
insomnia.
Catnip is a useful aromatic addition to the
garden attracting bees and repelling mosquitos.
It is easy to grow from seed, cutting or root division, in a wide
variety of soil types and climates.
Harvest the leaves and flowers in late summer while in full bloom, dry
them and store in an air-tight container in order to preserve the volatile oil.
Use 2 teaspoons of the dried herb in a cup of
boiling water and steep for 10 to 20 minutes.
If it is going to work for you, you should start to notice the effects
in 2 weeks. Even tucking a bag of dried
catnip leaves under your pillow help to induce a restful sleep.
Catnip is non-toxic but if you
experience an upset stomach or allergic reactions, either decrease the dosage
or stop using it.
Motherwort (Leonurus cardiaca)
Motherwort has a strong folklore history. The ancient Greeks and Romans used it for depression, physical and “emotional problems of the heart” experienced as palpitations. The Chinese have revered the herb for longevity. An English herbalist called Culpepper in the 17th century once wrote, “There is no better herb to take melancholy from the heart and make a merry, cheerful soul”. It got the name motherwort from its use as a uterine stimulant to bring on labour. Despite limited research into its effects, some European countries have approved its use to treat a rapid or irregular heart rate caused by stress, anxiety and other nervous conditions. One study in 2011, demonstrated after 28 days of treatment with motherwort, 32 percent of participants with significant improvement in symptoms of anxiety and depression, and a further 48 percent of participants showing moderate improvement.
Motherwort can be quite difficult to
grow from seed, enjoys a sunny or partly shaded position in the garden, and
adapts to any soil and climatic conditions.
It is sometimes affectionately known as Lion’s Tail due to the tall distinct
tail-like stems from which soft, hairy leaves grow.
Use motherwort dried leaves in a tea
steeped for 10 minutes, with a little honey or lemon juice to hide the bitter
taste or combine with another herb such as spearmint. Sip 1-2 cups throughout the day or
alternatively take ½-1 teaspoon of tincture three times a day.
Motherwort should not be used in
pregnancy. It should be used only under
doctor supervision, if cardiac drugs are being prescribed and used.
Whilst introducing
herbs might be something to try, it is also important to consider what else is passing
your lips. Some nutritional
deficiencies, such as vitamin B and zinc, are associated with depression. It is well known that a diet of processed
foods, as opposed to a balanced wholefood diet of lean meats, fish, whole
grains, fruit and vegetables, puts you at higher risk of developing depressive
and anxiety symptoms. For more on
the impact of diet on mental health, check out my
other blog.
Whilst all these plants can be bought as either a tincture or dried herb, I highly recommend trying to grow your own. Getting out in the garden and breathing in the soil microbes are also a great mental health initiative. Old traditional herbs are a wonderful addition to the garden and allow you to play a role in preserving our wonderful history of herbal medicine. Just check if there are any growing restrictions in your state.
Please remember, that medicinal herbs should only be used in
consultation with your treating medical practitioner, as there may be
contraindications with your current medications, possible side effects or
higher risks of allergic reactions. Some
herbs are also not suitable to take during pregnancy or to give children to
children.
A good GP should be willing to consult with you, if you are wanting to
introduce herbal medicines into your treatment plan. All the available research on what is effective
and what isn’t is published in these
global clinical guidelines, accessible to clinicians, who are often unsure
of the most recent available evidence.
I know what
it’s like to have an attack of Anxiety, although I didn’t know what it was at
the time. It was the kind of Anxiety
that came with a sense of dread, that I was going to have a heart attack. The thoughts of Anxiety were relentless as
the odd pain in my chest wouldn’t budge, no matter how much Panadol, laying
down to rest or comfort hubby provided.
My mind had been hijacked by Anxiety convincing me I might not live long
enough to go on the adventure we had planned the following day. I also remember thinking I don’t want to have
a heart attack on White Island as medical help will be limited and slow. We were on holidays in New Zealand having a
wonderful, relaxing time. But I didn’t
want to worry my hubby so I walked myself to the hospital underplaying how
concerned I was. I knew the visit was
going to cost a lot of money (being overseas) but I couldn’t ease my mind as
long as the pain continued.
I had a fair
wait at the hospital before they ran all the blood tests you would expect as
well as ECG monitoring. I was discharged
with the news that my heart was good, but just to be on the safe side they
recommended follow up with a cardiologist for a stress test, back in
Australia.
White Island, November 2019
The next day my hubby and I were walking on a live volcano. A few weeks before we arrived in New Zealand, White Island (known by its Maori name of Whakaari) was put on a Volcanic Alert Level 2 rating, indicating “moderate to heightened volcanic unrest”. I learned this is the last level before eruption. I remember feeling a little nervous hearing this, but no-one else seemed concerned, least of all the tour company taking us out there. Before boarding the boat, I happily signed the waiver, but in the back of my mind conflicting voices were toying with each other; ‘Is this really safe?” and “Of course it is, otherwise we wouldn’t be going.” The mood on the boat was jovial. I was able to discount and push aside the lingering thoughts of “This could blow any moment!”. A few hours later, after passing the steaming mouth of the volcano on foot, I was quietly relieved to be heading back to the waters edge, for the ride back.
Just over
two weeks later White Island erupted, killing 22 people and injuring 25 others.
A few
months later, I learned I had a very healthy heart and it must have been Anxiety
causing my symptoms. I got on with my
life and didn’t think much of it again until recently as the 2 year anniversary
of the tragedy looms. As I’ve been
learning more and more about the art of listening to the body, I’ve been
wondering if the symptoms I’d experienced were actually my body’s warning
system that something was imminent. I
like to think that I am in tune with my gut and it has guided me towards good
fortune many a time, but sometimes it can be difficult to distinguish between
gut feelings and an overactive mind. I’ve
been sitting on the tarmac on a few flights and have had the thought ‘What if
this plane goes down today?’ The gut was
clearly not reacting in those moments. I’ve
managed to push these thoughts aside and lived.
But I have heard stories of people who’ve chosen not to board an aeroplane
because ‘something’ told them not to, and they avoided a horror crash. Perhaps they were listening to their body?
Was my heart (and my gut) trying to tell me something the day before my trip to White Island?
Looking back I wonder if my body was picking up on the heat that was bubbling away in the Earth’s core, getting ready to break the surface? Was my body sensing Mother Nature’s unsettled energy? Was this my body’s way of warning me not to get on that boat? I wonder how those people who have avoided plane crashes by refusing to board, distinguished between the irrational thoughts of Anxiety and the premonition warning system that seems to be built into our bodies? This must be the same system that my ancestors listened to when they were being hunted down by a predator. For someone who experiences Anxiety regularly talking them out of doing things, I imagine this would be much more difficult terrain to negotiate.
I don’t have
any answers. I only feel blessed to be
here telling this story. But I am left
wondering, what it would take to stop me from doing something I’d planned, if I
got these symptoms again? I’d like to
think I might take more notice of my body next time.
Did you
know that up to 40% of the nutrients you eat goes into feeding your brain?
The food
you eat not only fuels your physical health but new research shows it affects
our mental health too!
Is your brain foggy and lethargic, ruminating and making you feel depressed, or overactive and anxious? So what is it you are putting into your body? If we’re really going to make a difference in how we feel and think, then we have to look at what we are feeding our brain.
We need to start taking a different approach to treating mental health, because medication alone is not the answer. If it were, then we wouldn’t be having a global mental health crisis right now. Globally, the number of people taking antidepressants, anti-anxiety and anxti-psychotic medication has doubled over the last five years to 17 percent of the adult population.
So I want
to shine the light on nutrition to improve your mental health.
You’re not going
to like what you read because this requires a move away from ultra-processed
foods which are usually cheap and convenient.
The Western diet is typically high in calories, refined grains and
sugar, heavily processed, high in chemicals and low in fresh produce. These foods are packed out with ingredients like
starch, vegetable oil and sugars along with additives like colours, flavours
and emulsifiers so they are cheap to buy but offer no nutritional goodness.
So what is
it your brain actually needs so that it can function at its best and having you
thinking and feeling great? Fish oil is a rich source of omega-3 fatty
acids that are key to good brain function.
But the real jewels for a mentally healthy diet I want to introduce you
to are micronutrients. Unlike their much
bigger cousins’ macronutrients – carbs, proteins and fats – micronutrients are vitamins
and minerals.
Minerals
are the stable chemical compounds like calcium, phosphorus, magnesium and
potassium and the trace minerals like zinc, copper, iodine and selenium. Vitamins are organic compounds which are
generally not made in the body, we have to consume them through plants. There are about 15 essential vitamins with a
variety of letters and numbers which you are probably familiar with.
Most of us
are not getting all the necessary micronutrients from real foods that is needed
for a mentally healthy brain! In a
recent US study, 94 % of the US population did not even meet the daily requirement
for Vitamin D, 89% for Vitamin E, 52% for magnesium, 44% for calcium, 43% for
Vitamin A and 39% for Vitamin C. Could
this be the reason why so many of us are struggling with depression and anxiety?
So what is
it about these micronutrient little gems that is so key to our mental health? Well, this is where it gets a little complex
because it is about understanding a bit of brain chemistry.
Micronutrients
are key to our brain being able to make neurotransmitters such as serotonin, you
probably know as the ‘happy hormone’. It’s
the chemical that contributes to our feelings of wellbeing, stabilizes our mood
and plays a role in regulating our sleep, learning, memory and appetite. Without it, we feel depressed.
Micronutrients
are also vital in assisting the mitochondria, or energy organelles of your
cells to make adenosine triphosphate (ATP). The citric acid cycle, also known
as the Krebs cycle, produces ATP and is completely dependent on micronutrients
to function.
Take a close look at how many micronutrients are involved in this cycle? Mind blowing.
But wait
there’s more.
“In every organ of our body, including our brain, compounds or chemicals go through multiple conversions. So from chemical A to chemical B. It’s that simple. And to make that conversion work, you need enzymes and cofactors. Consider enzymes as the tools needed to assemble a car. The enzymes are the tools used to build the car, but they are dependent upon having plenty of factory workers. Without the workers, the assembly just won’t happen, but with more of them, assembly will go faster. Minerals and vitamins are your factory workers. So in other words, you need to feed your brain a steady supply of micronutrients to provide the co-factors needed for brain metabolism to happen.” (Rucklidge)
So let’s
use our happy hormone as an example. We need
to consume the chemical tryptophan in order for it to convert into the
neurotransmitter, serotonin. And in
order to make the conversation, we also need iron, phosphorus, calcium and
vitamin B6. For serotonin to breakdown
we need niacin and riboflavin, as well as molybdenum. Other steps required for the breakdown of tryptophan,
requires calcium, potassium, iron, zinc, copper, thiamine, riboflavin and
niacin. So all up there are 11 micronutrients
required for three steps in the chemical pathway of converting tryptophan to
serotonin. Complex isn’t it? Makes you wonder what happens when one or more
of these crucial ingredients is missing from our diet? Is it no wonder so many of us are depressed when
our diets are so poor?
These same
types of complex metabolism processes are required to make all neurotransmitters.
Dopamine, the pleasure hormone, which requires the amino acid tyrosine may have
a role to play in the diagnosis of schizophrenia, ADHD and Parkinsons Disease. GABA, the relaxing chemical, is responsible
for slowing down the brain and central nervous system, creating a sense of
calm, lowering anxiety and reducing mental and physical stress. So the key message here is, we need a broad
range of micronutrients in order to optimize brain metabolism and function, to
operate at our physical and mental best.
So now you know why and how micronutrients are like gold for our mental health, you probably just want to know what specific foods you should be eating. Well, here is one list. It is considered to be the most micronutrient-rich anti-depressant foods, according to psychiatrists Laura LaChance and Drew Ramsey beginning with the most beneficial.
Animals Foods Oyster Liver and organ meats Poultry giblets Clam and muscles Octopus Crab Goat Tuna Lobster Rainbow Trout Salmon Herring Emu Snapper
Plant Foods Watercress Spinach Mustard, turnip or beet greens Lettuces Swiss chard Fresh herbs Chicory greens Pummelo Peppers Kale or collards Pumpkin Dandelion greens Cauliflower Kohlrabi Red cabbage Broccoli Brussel sprouts Paw Paw Lemon Strawberry
Other research has shown increasing foods high in tryptophan like milk, turkey, chicken and oats reduces depression risk, and maintains appropriate melatonin levels, which aids a good night’s sleep.
Research shows that the Mediterranean diet stacks up well against the criteria for better brain health, rich in vitamins, minerals and essential fatty acids. How would your diet stack up? Are there some small changes you could make to improve your mental health, decrease the impact of stress on your body or reduce depression and anxiety?
I look forward to sharing more resources with you as we explore the role of nutrition in mental health. If a holistic approach to mental health appeals to you, then you may like to check out my services.
