Your Health: Plant healing for stress and low moods

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St John's Wort has been used throughout the ages to lift the mood and energy levels of those who felt weighed down by daily stresses and strains. Photo / 123RF

St John's Wort is available in the form of a medicinal tea, oral liquid (tinctures) or as a concentrated extract (tablets and capsules). When using medicinal plants, first ensure the quality is excellent. Plants should be grown in a natural environment free of pesticides. In a natural environment and when harvested at the right time, the phytochemicals of medicinal plants are higher - meaning your medicine is more effective.
Some clinical trials on St John's Wort for depression used concentrated, standardised extracts. These can interact with certain prescription medications so seek the advice of a qualified Medical Herbalist if wanting to combine such St John's Wort preparations and prescription drugs.
Traditional oral liquids and medicinal teas are a great option for lifting mood and energy levels when extracts are not suitable. As a medicinal tea, I typically recommend three cups per day in times of increased need, with a lower maintenance dose of one cup daily. In March 2014, Medsafe New Zealand announced that St John's Wort which is low in the active constituent hyperforin (less than 3 per cent), such as in traditional teas, is unlikely to produce interactions. As such, medicinal tea can be a safer alternative for those on prescription medications.
Very recent science tells us that food does affect mood, and a healthy diet can help manage moderate to severe depression. Published in January this year, the study put participants on a modified-Mediterranean diet, encouraging the consumption of whole grains, vegetables, fruit, legumes, nuts, fish, low-fat dairy, lean meats, eggs and olive oil. Participants on the dietary intervention showed significantly greater improvements in mood than the control group. Remission was achieved for 32 per cent of participants on the diet, compared with 8 per cent in the control group - an amazing testament to the power of nourishing food.
There is also evidence that sleep deprivation can lead to low mood, anxiety and depression, so do make sure that you get adequate levels of sound sleep. An average of eight hours is recommended for most healthy adults. If you find it difficult to fall asleep and stay asleep then there are clinically proven plant remedies which can help you without causing drowsiness or dependency.
I hope these ideas are good additions to your self-care repertoire. If your condition worsens or does not improve, see your leading healthcare professional.
References
Jacka, F., O'Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., et al (2017). A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Medicine, 15:23. DOI: 10.1186/s12916-017-0791-y
Linde K, Berner M, Kriston L. (2008). St John's Wort for major depression. Cochrane Database Syst Rev 2008;4:CD000448.
Sarris, J., Panossian, A., Schweitzer, I., Stough, C., & Scholey, A. (2011). Herbal medicine for depression, anxiety and insomnia: a review of psychopharmacology and clinical evidence. Eur Neuropsychopharmacol, 21(12), 841-860. doi:10.1016/j.euroneuro.2011.04.002