If you’re struggling with low moods, stress and anxiety, find out how supplements could help
Life is full of ups and downs – and that includes our moods. Every year The Samaritans charity receives five million calls from people across the UK struggling to cope. Their Feel Good Friday campaign is aimed at raising awareness.
According to the Mental Health Foundation, one in five UK adults will experience depression, with anxiety also on the rise. Figures published in 2011 indicated stress is now the most common cause of long-term sick leave from work in the UK.
Why is stress a problem?
“When it comes to stress, we automatically try and separate the mind and the body, but we need to keep them aligned, as stress attributes to so many of the ailments we face,” says psychologist, Dr Massimo Stocchi.
“A build-up of stress can affect a number of brain chemicals. If somebody’s serotonin levels are all over the place, it can lead to depressed feelings. Anti-depressants often work by increasing the amount of serotonin in the brain. You can get a similar affect by doing lots of exercise,” Dr Stocchi explains.
Another chemical that can be impacted by stress is acetylcholine, which is linked with things like mental alertness and affects blood flow and sexual drive. “Stress also affects dopamine levels, which can lead to feelings of paranoia and anxiety, and make people want to avoid social interaction,” Dr Stocchi says. “If you don’t address these changes, they will end up impacting your overall health and wellbeing.”
Help reduce stress
Regular exercise is widely believed to be effective in helping boost mood and increasing the brain’s ability to cope with stress. Taking time for relaxation is important too.
It could also be helpful to look at your diet and nutrition. Stress could make you crave high-sugar foods, which could impact your energy levels and sleep patterns in the long run.
There are also supplements that could help.
St John’s Wort: A traditional herbal medicine, St John’s Wort could help to relieve mild depression and anxiety, by helping keep serotonin in the brain for longer. A study in 2008, led by Dr Klaus Linde from the Centre for Complementary Medicine in Munich, found St John’s Wort was similarly affective as standard anti-depressant drugs.
Rhodiola: This plant extract is another registered traditional herbal medicine that could help to reduce symptoms of stress, combat fatigue and improve mental alertness. Rhodiola is believed to work by regulating brain chemical levels – notably serotonin, dopamine and beta-endorphin.
5-HTP: A natural amino acid, 5-HTP (or 5-Hydroxytryptophan) is known to increase serotonin production. Research has found it can be effective in reducing signs of low mood and also improve sleep quality. Trial studies by Turner EH, Blackwell AD (2005) also found 5-HTP to be an effective anti-depressant.
back to the top »