By Jonathan Evans
Herbal Information Specialist, The Herbarium
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Depression is a very complicated. multidimensional condition, ranging from mild to moderate, to clinical, severe, unipolar and bipolar. Seasonal Affective Disorder, the holiday blues and the occasional “blahs” all fall under the depression umbrella as well.
Depression is a whole-body condition encompassing physical and mental symptoms, emotional feelings, thoughts and behavior. It can manifest with sleep disorders, digestive issues, chronic fatigue, loss of interest in sex, food and personal interactions, and so much more.
In short, without a proper diagnosis, depressive symptoms can cover most everybody, though you may not be clinically depressed. See a doctor if your down periods are more than a short term, occasional event.
That said, here are some suggestions of ways to try to cope with mild to moderate depression using diet and alternative medicine.
Self-help steps for mild depression
We all have had the blahs or the blues at one time or another due to everyday problems, be it work, school, economic conditions, the loss of a friend or loved one, or you ate poorly and now you are paying the price.
All that said, I will focus on mild to moderate depression. There are several herbal and nutritional approaches that can help you through these periods.
Diet will play a big role. Very simply, you have to get rid of junk food, processed foods, sugar, alcohol, artificial sweeteners, the usual suspects. Consuming more raw fruits and vegetables is suggested. A good, high potency multi vitamin and extra vitamin B complex (50-150 mg daily) will help in dealing with the situation. Your B and C vitamins are your stress vitamins and because they are water soluble, they need to be renewed frequently. Essential fatty acids, such as fish or flax oil are recommended as supplements to help cope with mild depression..
If you have SAD
As we come into the fall and winter season and shorter days, many people will suffer from SAD or Seasonal Affective Disorder. It can be especially difficult for people of Irish, Northern European and Scandinavian descent. Light therapy, which uses full spectrum light, similar to sunlight, has been shown to be effective, along with diet, of course.
Herbal helps for mild depression
Some herbal helpers for mild blues include kava kava, lemon balm (Melissa officinalis) and holy basil (Ocimum tenuiflorum).
Herbally, one of the best supplements to battle mild to moderate depression is St. John’s wort (Hypericum perforatum). For centuries it was known to help with nervous system problems and in the late 20th century was used quite extensively for depression and mood elevating. The studies suggest a standardized or guaranteed potency St. John’s wort of 300 mg three times a day to start. As you improve, decrease to two a day, unless symptoms recur. We have seen many of our customers go from the standardized potency down to formulas in a few months.
St. John’s wort was put to the test
I remember a time when every major magazine (remember magazines?) had stories about how effective herbs were for a variety of conditions. Then one day the stories became somewhat critical and all the talking heads on the morning show would parrot “but these are unregulated by the FDA,” which was not true.
Then a study was published showing St. John’s wort was less effective than placebo. Also, I remember many editorials scoffing at we poor fools who got conned by the supplement makers.
Guess what?
The folks who published the study told the truth, sort of.
The placebo in the study was 30% effective, St John’s wort was 24% effective and Zoloft, the main antidepressant prescription drug, came in at a whopping 25% effective at alleviating symptoms. So, the main pharmaceutical did no better than placebo. Add to the fact this study was conducted on people with severe depression, not mild to moderate, which is what St. John’s wort was recommended for.
A wise person said if you want the truth, follow the money. Tens of thousands of people experienced improvement using the herb, thus denying millions of dollars in profit to the pharmaceutical companies.
St. John’s wort and prescription antidepressants
If you are presently on a prescription medication, such as an MAO inhibitor, do not start using St. John’s wort. Talk with your doctor and discuss how to wean off the medications, if that is your goal. There are several homeopathic blends that are safe and effective that can be used during the weaning process.
Essential oils and depression
Finally essential oils can be used externally to lift the spirit and brighten the mood. Oils in the citrus family are especially effective such as lemon, lime, grapefruit and bergamot, while others find Ylang Ylang and Frankincense very soothing and helpful.
See what approach suits you the best and good luck.
– Jonathan
Send question on botanical remedies to: Nature’s RX: Jonathan Evans at Herbarium258@gmail.com or by regular mail to: The Herbarium, 254 Exchange St., Chicopee, MA 01013. If requesting information, please include a stamped, self-addressed envelope.
