American-Skullcap

Healing Herbs for Mental Health (part 2)

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.

Happy healing herb growing!

References:

‘How Can I use Herbs in my Daily Life?’ by Isabel Shipard
The Botanical Institute
The Lost Herbs
Healthline.com
Restorative Medicine
Webmd.com



herb garden

Healing Herbs for Mental Health

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.

Happy healing herb growing.

For part two in this series, click here.

References:

‘How Can I use Herbs in my Daily Life?’, Isabel Shipard
‘The New Healing Herbs’, Michael Castleman
New clinical guidelines for the use of medicinal plants, Deakin University

pexels-suzy-hazelwood-3656855

Anxiety: Learning when it’s good to listen to it (and when it’s just being plain irrational)!

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.

cauliflower brain

Feed Your Brain and Feel Better

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.

References: 

Antidepressant foods: An Evidence-Based nutrient profiling system for depression, Laura LaChance & Drew Ramsey, 2018

The role of Vitamins and Minerals in Energy Metabolism and Well-Being, S. Huskisson, S. Maggini & M. Ruf, 2007

The Better Brain: The New Science of Treating, Anxiety, Depression, ADHD and Other Mental Health Disorders With Nutrition, Bonnie J Kaplan & Julia J Rucklidge, 2021

Mental Health and Nutrition, edx course, University of Canterbury, J. Rucklidge