Approaches Beyond Pills and Prescriptions

You’ve tried the pills, you’ve tried the deep breaths. Still, nothing seems to ease your discomfort. If you’re searching for other ways to improve your mental health, you’ve come to the right place. This blog will give you good tips to help you out in your search.

Not everyone is comfortable with trying medicines for mental health issues like depression, anxiety or even mood disorders. So what can you do if you want to think out of the box? Follow along this article to find out alternative methods!

Did you know that your brain has the ability to constantly change even with one action? This is known as ‘Neuroplasticity.’ Don’t ever think that there is no possibility of change. The mere fact that you think that, will change your brain chemistry into believing it. Instead, keep in mind that even the smallest of thoughts and actions can create great changes.

While searching for treatments outside the box, research has led us to explore ‘complementary and alternative medicine’ (CAM) that refers to a large body of techniques and treatments that are used outside the boundaries of ‘conventional’ medicine. 

So while seeking balance in both your mind and body, let’s take a look at the approaches stretching from herbal remedies to effective supplements.

 

1. HERBAL REMEDIES 

•  St. John’s Wort-

Also known as Hypericum perforatum. It was found that it contained multiple bioactive compounds that contribute to antidepressant activity. This was further compounded by the Cochrane review, where it was found to be as effective as antidepressants (Shah et al., 2017). You can take it in the form of dried or chopped herb, capsules, teas or tablets. Its side effects are similar to SSRI’s which can include dry mouth, stomach issues and can interfere with other medications (Therapy in a Nutshell, 2020). 

• Lavender-

Well-known for its soothing effects and commonly used in soaps, perfumes and aromatherapy. It’s proven to be effective for insomnia and anxiety, and good for relaxation (Shah et al., 2017). 

• Lemon balm-

Also used in aromatherapy, essential oils and even tea. Trials and studies have shown it to have positive effects on inducing calmness; reducing stress, insomnia and depression. Women with menopausal problems were shown to have better sleep quality after having a regulated amount of lemon balm after 4 weeks (Mathews et al., 2024).

• Turmeric and Saffron-

Curcuma longa, also known as turmeric, is known for its anti-inflammatory, antidepressant and antioxidant effects. Studies have shown it to reduce visceral fat and improve negative moods like anger and hostility as it also reduces inflammation. Results suggest that intake of a mixture of a hot water extract and supercritical carbon dioxide extract of C. longa has the best potential to increase positivity and mental health (Uchio et al., 2021). 

Saffron (Crocus sativus) is a perennial herb from the Iridaceae family that is famous as both a precious spice and a traditional medicine. It is native to various mountainous regions stretching from Asia Minor and Greece to Western Asia, Egypt, and India. It has been discovered that saffron has a possibility of inhibiting serotonin reuptake, which means that it keeps serotonin in the brain longer, thus helpful for those in depression(Siddiqui et al., 2018). Saffron has been an ancient remedy for menstrual pains or cramps, asthma and even a few studies showing its effectiveness for depression. Side effects may include things like dry mouth and drowsiness (Therapy in a Nutshell, 2020).

• Herbal combination-

Herbs like Passion flower, Ashwagandha, Valerian root, Skullcap, Kava kava and Chamomile are all helpful in relieving stress and calming the nervous system. Passion flower was traditionally used as a sedative and popular in folk medicine of Europe. It’s now used to treat anxiety and sleep disorders. It can also slow down the nervous system and so should be taken with caution, especially before any surgeries (Passionflower: Usefulness and Safety, n.d.).

Ashwagandha has commonly been used in Ayurvedic medicine in India. Research shows it can lower stress and cortisol levels and can help in sleep for people suffering from insomnia (Office of Dietary Supplements – Ashwagandha: Is It Helpful for Stress, Anxiety, or Sleep?, n.d.). Valerian root has also been traditionally used since the Middle Ages for helping people with insomnia and research shows that certain compounds in valerian act on GABA, increasing it to have a sedative effect (Rd, 2023). Skullcap is a Native American plant that was used in treating anxiety and hysteria and many other nervous disorders. It is now used, often in combination with valerian and other herbs for inducing sleep (National Institute of Diabetes and Digestive and Kidney Diseases, 2020).

Kava kava is a member of the nightshade family of plants and has been gaining much interest for its relaxing and stress-reducing properties and has sufficient research backing it for its effectiveness in treating anxiety. Chamomile is another source for treating anxiety and animal trials have shown anti-inflammatory and anti-cancer properties (Therapy in a Nutshell, 2020).

2. FOOD ITEMS

• Fish-

Omega-3 is fatty acid containing EPA and DHA that is essential for good brain health and human development. It’s also well-known for ‘brain food’ for its vital role in developing the brain and cognitive function.  It’s mainly found in fish like salmon, mackerel, and eggs, walnuts or even chia etc. Studies and meta analyses have shown that consuming Omega-3 is beneficial for slowing down cognitive decline and a lack of it is noticed in disorders like Schizophrenia or Alzheimer’s (Lange, 2020). 

Therefore, food rich in Omega-3 fatty acids like fish are good for improving brain health as well as the gut. A downside of this is that fish oil harvesting for supplements can potentially harm the environment and you may even get those nasty, fish-tasting burps! (Still, not so bad as a side effect.) (Therapy in a Nutshell, 2020).

• Whole grains-

Food items like brown rice, oats, etc have been tested as interventions in Randomized Controlled Trials (RCT’s) for mood, fatigue and depression and were found to have an improved effect on all three. A cross-sectional study found improved cognitive performance after the whole grain intake intervention as well (Ross et al., 2023). 

• Dark chocolate-

Dark chocolate has long been recognized as a mood-altering substance and recent studies have shown evidence for its positive influence on negative mood states. Results in a study conducted showed that consumption of 85% dark chocolate daily, increased diversity of gut microbial communities that have positive benefits for overall emotional well-being (Shin et al., 2021).

• Probiotic and Prebiotic foods-

Studies have indicated that combinations of probiotic and prebiotic items (like Lactobacillus and Bifidobacterium) can help alleviate symptoms for moderate levels of depression, reduce levels of anxiety and improve quality of life. It was also studied that anxiety reduction could have come through less stress on the intestines as it reduces inflammation- something that contributes to increased levels of depression (Bistas & Tabet, 2023). 

Hence, probiotic items like yoghurt, miso and kimchi are considered beneficial for gut health, while prebiotic food like blueberries have shown to have significant improvements in cognitive processing (Travica et al., 2019).

3. SUPPLEMENTS

• Magnesium-

Magnesium was found to have been low in several mental disorders like depression and hence, greater intake of magnesium had positive effects on depression (Botturi et al., 2020). Magnesium is also considered safe and inexpensive to use with the ‘runs’ as a possible side-effect.

• Zinc-

Zinc as a supplement is common and relatively safe to use, it has shown to have positive outcomes for those suffering from OCD (Obsessive-Compulsive Disorder) (Sayyah et al., 2012). It was also observed that a zinc deficiency was found in people with anxiety disorders. Studies show that lower levels of zinc was linked to lower levels of GABA- a neurotransmitter that inhibits feelings of worry, stress, etc. Hence, zinc supplementation can help in reducing anxiety (Russo, 2011).

• Vitamin B8, B12, and D-

Vitamin B8 is also known as Inositol. Various studies have seen its positive effects in reducing symptoms of panic disorders (Palatnik et al., 2001) and depression. A double blind test conducted on 13 patients with OCD also showed significant improvement. Inositol can be found among beans, nuts, seeds, whole grains, cantaloupe, brewers yeast, liver and vegetables. A point of caution here is to avoid drinking coffee as it destroys inositol and so if you’re taking its supplements, make sure to steer clear of coffee (Miller, 2018). 

Vitamin D deficiency is highly common and causes depression, so going out in the open to get a lot of sunlight while also supplementing with vitamin D, vitamin B and B12 have shown improvement in depression. Vitamin D has antioxidant properties, is an immunomodulator and neuroprotective,  and can affect the brain tissue in the pathophysiology of anxiety and depression (Akpınar & Karadağ, 2022).

• L-Lysine and L-Arginine

These are two essential amino acids that have a big impact on the neurotransmitters. Research says that L-Lysine might influence serotonin and so lower anxiety responses in the brain and decrease cortisol (the stress hormone). A combination of both these amino acids have reduced stress-induced state anxiety and basal levels of stress hormones (Smriga et al., 2007). 

• Tryptophan–

Tryptophan is an important amino acid, and is a precursor of serotonin synthesis. Serotonin is essential for regulating mood and anxiety levels so reduced serotonin can contribute to depression and anxiety. Results have shown to be consistent in cases where decreased levels of tryptophan have shown to be present in participants with depressive disorders. 

A study conducted to see the effects of consuming Talbinah (a cultural food of Malaysia) found that depression was reduced among participants and mood had been improved. A diet consisting of high tryptophan intake can even reduce irritability as compared to one with a low intake. Tryptophan can pass through the blood-brain barrier and is then converted to serotonin in the the form of a B6 derivative. Overall, the results have shown to improve mood, anxiety and depression in people already suffering from them. Due to limitations like generalizability, further research is recommended (Lindseth et al., 2014).

• Iron and Calcium-

Iron and calcium are both extremely important nutrients that are essential for all around well-being. Large surveys found that people with a history of iron deficiency anemia had depression and anxiety. Low levels of iron are also associated with fatigue which is a common symptom of depression. Multiple studies  have found that people with and without mental health issues have shown improvements in mood and fatigue levels after iron supplementation, even if they hadn’t met the criteria for iron-deficiency anemia (Neuroscience News, 2023).  

Calcium has been found to regulate the neurotransmitter synthesis and release, which help in neuronal activation and mood regulation. Calcium is also  required to produce serotonin, which is the precursor of melatonin that is important in regulating sleep cycles. A study found that higher calcium intake reduced anxiety and negative mood and in turn, improved mental health (Du et al., 2022). 

DISCLAIMER!

Although research in these sections have revealed promising information, there will always be changes and points to note before ingesting these items. This same research has also been found to be heterogeneous in nature, providing mixed and varied results. When exploring options in nutrition or herbs, always keep in mind to consult with your dietician or healthcare provider. The side effects these may have can be dangerous and therefore, always remember to be wary and consult your physician first. Keep exploring because every mindful bite counts!

REFERENCES:

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