Seasonal mood issues can result from many different scenarios, so an
herbalist likes to cover all bases to ensure a happy mood throughout the
winter. Many foods, supplements, and herbs can have a profound impact on
quality of life through the darker months. Vitamin D-3, commonly known as
the "sunshine vitamin" is often deficient in those with seasonal
affective disorder. We get vitamin D mostly through our skin's exposure
to the sun, so body levels can be sub par in the winter and in those who avoid
sun exposure. It acts like a hormone in the body, ensuring calcium
absorption and bone health, balancing and supporting the immune system, and
impacting mood levels. I recommend 1,000-2,000 IU of vitamin D per day in
the winter to maintain healthy levels.
Omega-3 fatty acids are healthy fats that help to maintain a functional nervous
system and a positive outlook. They also determine the structure and
functioning of every cell in your body, most importantly the heart and brain. All
nerves are coated in a fatty sheath made up of omega-3 fats. Because of
this importance, an absence of these fats can lead to blood sugar imbalances,
mood issues, hormonal issues, joint pain, dry skin, heart disease, etc.
Omega-3 fats are found in cold water fatty fish like cod, salmon,
sardines, mackerel, and in flaxseed and walnuts. It is best to get them
in your diet, but to address a mood issue you will probably need to supplement
for a while. Look for a fish oil based supplement that is cold-processed,
tested for impurities like heavy metals and PCBs, and contains vitamin E to
prevent against oxidation. You will want at least 800-1,000 mg daily of
EPA and DHA combined. For mood issues, you will want to take more EPA
than DHA.
B
vitamins are another group of vitamins that play an essential role in producing
neuro-tranmsitters like serotonin or GABA for balanced mood health. They
also help supply energy to the body and combat fatigue. You can get them
from foods like cruciferous vegetables (broccoli, kale, collards, cabbage),
meat and dairy products, black strap molasses, whole grains, and beans.
In
addition to ensuring adequate nutrient intakes, an herbalist has many
strategies to support a healthy mood with herbs. These include supporting
healthy circulation, supporting liver detox and digestion, and encouraging a
healthy nervous system. In the cold temperatures of winter, blood can
stagnate and become viscous, causing a feeling of lethargy and depression.
In addition to engaging in healthy exercise to keep the blood flowing,
herbs like cayenne, ginger, cinnamon, black pepper, and turmeric can encourage
circulation of blood to all tissues, especially the brain. Like
unclogging a drain, the herbs help the blood move wastes away from tissues and
bring new oxygen to the tissues to be used. These spicy herbs can also
help break up stagnant mucus in the digestive system.
Many herbs help support a healthy nervous system by supplying minerals,
reducing inflammation, increasing blood flow to the brain, and supporting the
health of the nerves. Depending on your unique constitution and needs,
your herbalist will match the herbs to you. Commonly used herbs for
seasonal mood issues are Lemon Balm, Gotu Kola, Mugwort, Lavender, Ginkgo, St.
John's Wort, Skullcap, Green Tea, and Oats. Herbs for mood health are
generally stimulating and relaxing at the same time, and help coordinate
communication between the tissues and the brain. They help provide a
feeling of alert relaxation and well-being that comes from being balanced.
And finally, any good herbalist should optimize liver detoxification and
digestion. If food is not being metabolized well to turn into energy, and
toxins are not being transformed by the liver, then a feeling of stagnation and
blah will develop. This can manifest as headaches, mental fog,
depression, inflammation, constipation, IBS, sleep issues, etc. An
herbalist will make sure your liver is supported with bitter herbs like
dandelion, burdock, milk thistle to assist in the removal of toxins and proper
fat digestion, and aromatic herbs like chamomile, ginger, and cardamom to
ensure the full break down and absorption of foods.
In
addition to diet, herbs, and supplements, a healthy mood comes from a balance
of deep rest and healthy movement. Make sure you engage in some type of
regular exercise or activity, and then follow that up with a good 8+ hour sleep.
Deep sleep helps us regenerate our tissues and nervous system for optimal
functioning, and exercise circulates the blood regularly and releases
endorphins that contribute to a healthy mood. Tilt the balance slightly
towards rest in winter to reflect the activity of nature. Focus on quiet
reflection of the year and planning for the year ahead. Be gentle with
yourself in winter by adjusting expectations and giving yourself permission to
do nothing or to feel those emotions you are trying to ignore. Winter is
also a great time to finish grieving processes that got cut short by time
constraints. Sometimes if you relax and allow yourself to sink down to
the bottom, you can spring off once you get there and come all of the way back
up.
Susan Hirsch is a Clinical Herbalist and Certified Nutrition Specialist. She can be reached at (301)-712-9015 ext. 1016 or susan.e.hirsch@gmail.com. For more information about Susan's services visit her website www.growingwisdomherbals.com
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