ne in ten women suffer from depression, defined in medical terms as a mood disorder in which your mood takes control of your life. Beyond being sad or having the blues, depression typically causes feelings of worthlessness, hopelessness, and self-doubt. Just as there are many levels of depression and anxiety, there are many levels of treatment using antidepressants and psychotherapy. There are also lots of natural healing strategies, including dietary and herbal remedies.

Dietary Changes for Anxiety and Depression

Making three main changes in your diet will positively influence your mood:

1. Increase protein intake
2. Reduce simple sugars
3. Reduce or eliminate caffeine

Eat Protein Rich Foods

Protein rich foods contain amino acids, some of which are crucial to the brain’s chemistry, for example, L-tryptophan amino acid is the precursor to serotonin, the “feel good” brain chemical. Other important amino acids are:
Tryptophan - in spirulina, nutritional yeast, soy, pinto beans, mung beans, tempeh, tofu, and lentils
Glycine - in wheat germ, carrots, cottage cheese, celery, and almonds
Isoleucine - in wheat germ, olives, avocados, cheese, yogurt, almonds, and walnuts
Valine - in wheat germ, almonds, carrots, cheese, yogurt, and apples

Consume More Vitamin B6

Foods high in vitamin B₆ can help with mood disorders. In priority order, these include wheat germ, bran, bananas, avocado, spinach, millet, kidney beans, and soybeans.

Support Your System with Healthy Food

Depression, stress, and anxiety affect the adrenal glands, digestive system, and the liver.

• Add grains such as basmati or brown rice and millet over several weeks or months may produce a calming effect on the liver and on your emotions.
• Aid your adrenal system by eating more beans.
• Support the body’s hormones with winter squash, yams, and root vegetables.

Foods to Avoid

For women with rapid metabolisms, sugars and stimulants cause blood sugar highs and lows, which exacerbate mood swings. In Traditional Chinese Medicine, sugars and stimulants are thought to reduce your vital energy or Chi, a major cause of depression. Gradually trim sugar-rich foods and substitute them with fruit. If necessary, you can temporarily add small amounts of honey or maple syrup and eliminate those when your body becomes accustomed to less sugary foods.

Gradually reducing or eliminating caffeine helps anxiety and insomnia sufferers. Caffeine and other stimulants can often mask depression symptoms and the root causes of your suffering.

Supplements for Anxiety and Depression

It is important to get the nutrients needed for balancing your brain chemistry from your diet, complemented by herbs, if necessary. However, some people do need supplements, which are non-addictive and safer than mood-altering drugs when taken properly.

B complex: niacin, pantothenic acid, riboflavin, vitamin B6, and folic acid as directed on the product label
Calcium and magnesium: about 1,200 milligrams magnesium and 800 milligram calcium per day
Spirulina: 1 teaspoon, or 4 capsules or tablets, morning and evening
Vitamin E: 400 IU

Herbal Healing for Anxiety and Depression

In addition to the well known St. John’s wort, California poppy, kava kava, reishi, and valerian, can work wonders for frazzled nerves and anxiety. Also, many mild herbal teas, including lemon balm, linden, and chamomile, are gentle relaxants that for centuries have been used for stress relief and panic attacks.

St. John’s Wort

St. John’s wort is the most popular herbal remedy for depression. The extract takes 2-3 weeks to produce noticeable effects as an anti-depressant and usually takes about two months to reach full effectiveness. There is a possibility that St. John’s wort interacts with some anti-depressant drugs, so work with your doctor and be cautious about adding herbs if you are taking any prescription medications.

California Poppy

California poppy is effective against nervousness, sleeplessness, and anxiety. It is found in a number of commercial preparations and can be used as a tincture, or in capsules and tablets.

Kava Kava

Kava kava taken before bed helps relax muscles and promote sleep. It steadies heartbeats and reduces anxiety. Try different brands to test what’s most effective for you, but do buy a quality product. Kava had some negative incidents reported in 2001, apparently caused by poor manufacturing practices. We recommend kava tinctures and products containing a kavalactone content of 40 percent or less, these should be safe to use. Consult with an experienced herbalist to be certain.

Reishi Mushrooms

Reishi mushrooms taken in capsules or tablets for several months, work well for people who have long-standing anxiety and insomnia, especially when they are run down or have low energy. I recommend two capsules, 2-3 times a day of products containing the herb extract, not the simple powder.

Valerian

Valerian is an excellent sedative that works well with other calming herbs to bring on sleep. Valerian and California poppy are both useful when a person is withdrawing from anti-anxiety drugs.

Diet, supplements, and herbs added to healthy habits such as exercise, proper sleep habits, social interactions, and even aromatherapy are all options to consider on your path to emotional healing.