A positive mental attitude reflects a healthy brain. A diet high in fruit, vegetables and oily fish provides antioxidants and omega-3 fatty acids, which have known brain cell–protective effects. And certain herbs can augment these effects too. It is not surprising then, that herbs, such as ginkgo biloba, which have been shown to improve cognitive function, have also been found to counter low mood.
Fatigue
People with low mood and anxiety usually experience abnormal fatigue. Iron deficiency, or deficiency of any nutrient, can cause fatigue. Hence, before thinking about herbs, it is wise to check your diet and take action accordingly.
Adaptogenic herbs speed up your recovery from fatigue. The term ‘adaptogen’ means supporting the body’s adaptation to stresses of various kinds, whether heat, cold, sleep deprivation, psychological stress etc... Chinese ginseng, or Panax ginseng, is the classic adaptogen. For example, it was shown to counter low mood and enhance well-being and vitality in a study of 625 young, stressed-out city dwellers.1.
Anxiety
Valerian, used by many as an aid to sleep, also reduces anxiety because of its relaxant effects. A small scientific study found that valerian may produce calming effects in healthy volunteers under stressful social situations.2.
Commonly used to reduce menopausal sweating, sage was found to combat anxiety and improve mood and cognitive performance in one small study.3. In folk medicine this herb was associated with longevity and there are accounts of traditional use for depression, memory loss and anxiety.
Low mood
While small scientific studies have shown anti-depressant effects of ginkgo4., it is St. John’s Wort which has been most studied for this effect. In fact, there have been well over 30 clinical trials on the effects of St. John’s Wort for mild-to-moderate depression. Almost all have shown positive effects, but at dosages higher than those sold over-the-counter in the UK. Taking all the studies together, Dr Linde and co-workers concluded, in a prestigious article in the British Journal of Psychiatry, that good quality St. John’s Wort extracts can have similar effects to standard anti-depressants.
Mood swings
Women are particularly prone to mood swings due to changes in hormone levels, either in the premenstrual phase of the menstrual cycle or in the menopause. While some of the herbs described above may be helpful to stabilise mood, specific ones to re-balance hormone levels include agnus castus and soy isoflavones.
Professional Help
There is a lot that you can do for yourself for minor mood problems. However, if your condition is more complex, you’ll need to seek professional help. To find a well-qualified “western” herbal practitioner visit www.phytotherapists.org or www.nimh.org.uk.
1. Gagnier JJ et al. 2007 Spine, 32:82.
2. Rossnagel K et al. 2007 MMW Fortschr Med, 149:51.
3. Diener HC et al. 2005 Cephalalgia., 25:1031.
4. Walker AF et al. 2002 Phytomedicine, 9:681.
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