The Power Of Saffron For Mental Health

Saffron is an extravagant, sweet-smelling spice commonly used in Indian, Turkish, and Persian cuisine and is closely related to turmeric. Its use in traditional health approaches has spanned thousands of years, and modern research seems to back up its commonly-reported benefits. Like any spice, saffron may be a formidable force against internal swelling and irritation in the body. For years, research has also linked this red grass-like spice with mood health, showing it could be a powerful tool against varying forms of depression.

Saffron for Mental Health: A Depression Fighter?

While it may not be a one-size-fits-all approach, saffron supplementation may be helpful for some people in regulating mood and mental health. A recent meta-analysis examining the years of saffron research has found many clinical trials suggest the spice could improve the symptoms of depression. ^[1] The exact mechanisms behind which saffron exhibits beneficial effects against mood-related disorders is largely unknown; however, it’s hypothesized that it may be due to its antioxidant content. ^[2]

Not only does saffron provide a lower risk-to-benefit ratio compared to antidepressants, saffron may also inhibit the side effects commonly experienced by antidepressants. That means, as an adjunct to conventional approaches to depression, saffron may be an ideal supplement for reducing side effects from antidepressant drugs. That’s not to say you should stop taking antidepressants–far from it. But, if you do have concerns about the medications you are taking, talk to your doctor about the types of strategies you can use to support mental health.

Saffron: Natural Support for Mental Health

There are many things you can do to protect your mood and even strengthen it without having to rely on pharmaceutical methods. While antidepressants may be necessary in some cases, you should also consider optimizing your vitamin D, exercising, and getting plenty of high-quality sleep. Don’t forget about nutrition. Omega-3 fats are excellent mood supporters, and you can get them easily from vegan sources such as chia and flax seed.

What do you do to support your mental health and mood? We’d love to hear your tips in the comments!

References:

1. Hausenblas HA, Heekin K, Mutchie HL, Anton S. A systematic review of randomized controlled trials examing the effectiveness of saffron (Crocus sativus L.) on psychological and behavioral outcomes. J Integr Med. 2015 Jul;13(4):231-40. doi: 10.1016/S2095-4964(15)60176-5.


2. Saleem S, Ahmad M, Ahmad AS, et al. Effect of Saffron (Crocus sativus) on neurobehavioral and neurochemical changes in cerebral ischemia in rats. J Med Food. 2006 Summer;9(2):246-53.

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8 Ways To Improve Mental Health

Our lives are so hectic that sometimes we look for anything that can help us cope. A busy, stressful life can not only affect you mentally, it can also begin to reduce your body’s defenses against disease and invading organisms. While reducing stress levels can go a long way in helping us manage our day-to-day lives, sometimes it’s more than just stress we have to deal with.

How to Improve Your Mental Health

In order to improve your mind, you must work in conjunction with your body. Everything is connected when it comes to health, and you simply can’t correct one aspect of your self and neglect the other. Here are 8 ways to improve your mental health that will also improve your overall energy and well being.

1. Exercise

Do you find yourself constantly putting off your exercise routine? Think about this: studies suggest aerobic activity—things like jogging, walking, cycling, and even gardening—can reduce feelings of anxiety or depression, improve mood, and raise self-esteem. ^[1] That sounds like a great reason to start back with that shelved plan!

     2. Stop Consuming Caffeine

Sometimes, we drink something with a little caffeine to give us a boost; but please don’t forget, caffeine is a drug, and the “safe” dosage varies widely from person to person. ^[2] A stimulant that triggers alertness at low doses, high doses can cause anxiety and irritability; too much can prove toxic, even deadly. ^[3] With so many other options available, why not just cut caffeine from your diet altogether?

3. Don’t Drink Alcohol

A recent study suggests a link between alcoholism and anxiety disorders like PTSD. While drinking heavily can put a person at a higher risk for a car accident or an act of violence, heavy alcohol can actually rewire the brain, making it harder to recover mentally from a traumatic experience. ^[4] While the research is still new, it seems heavy drinking could increase anxiety, so why not avoid alcohol completely?

4. Quit Smoking

Recent research suggests smoking is actually a very damaging mental activity: smokers who successfully quit were polled six months after and all reported lower levels of depression, anxiety, and overall stress levels as compared to before. The effects on the former smokers’ lives were actually comparable to that of antidepressants. ^[5]

5. Breathe Clean Air

It seems air pollution can play a role in our mood. Recently, the American Psychological Association commented “evidence is mounting that dirty air is bad for your brain […] that high levels […] may damage children’s cognitive abilities, increase adults’ risk of cognitive decline, and possibly even contribute to depression.” ^[6] But it’s more than that: this could even start before birth, with an unborn child’s exposure to air pollution possibly leading to memory or attention problems later in life. ^[7]

6. Meditate

For some, it might seem like an obvious conclusion, but meditation—especially mindfulness meditation—could be a wonderful way to feel better mentally. A recent report from Johns Hopkins University pointed to 47 studies that suggest it’s a good way to relieve stress, anxiety, or depression. ^[8] This is great news because in the past there have been very few scientific studies done on the subject.

7. Dig in the Dirt

Just about everyone has heard gardening can be relaxing, but did you know a little dirt might be just what you need? Initial research suggests certain bacteria in soil can actually influence our moods for the better and in much the same way as antidepressants. ^[9] Regardless of science, sometimes it just feels good to dig in the dirt, doesn’t it?

     8. Steer Clear of Pesticides

No one wants pesticides used on their foods; unfortunately, it happens all the time. There’s even worrying evidence suggesting that prolonged exposure can affect your mental health. A recent report examined the link between a depression diagnosis in farmers and specific pesticides: “those who used organochlorine insecticides were up to 90 percent more likely to have been diagnosed with depression than those who hadn’t used them. For fumigants, the increased risk was up to 80 percent.” ^[10] Like caffeine and alcohol, pesticides should probably be avoided.

Further Steps

Living an uncluttered, unrushed, natural lifestyle is a good way to nip the sources of anxiety before they start. There are also a number of herbs that support mental health. Also, look into starting a yoga and/or meditation practice to help center your thoughts and balance your mind. It only takes 10 minutes a day to start seeing results.

How do you stay sane? Leave a comment below.

References:

1. Sharma, A. et al. Exercise for Mental Health. The Primary Care Companion to the Journal of Clinical Psychiatry. 8 (2).


2. Childs, E. et al. Association between ADORA2A and DRD2 Polymorphisms and Caffeine-Induced Anxiety. Neuropsychopharmacology. 33.


3. Nawrot, P. et al. Effects of Caffeine on Human Health. Food Additives and Contaminants. 20 (1).


4. Holmes, A. et al. Chronic alcohol remodels prefrontal neurons and disrupts NMDAR-mediated fear extinction encoding. Nature Neuroscience. 15.


5. Taylor, G. et al. Change in mental health after smoking cessation: systematic review and meta-analysis. BMJ. 348.


6. Weir, K. Smog In Our Brains. Monitor on Psychology. 43 (7).


7. Perera, F. Effects of Prenatal Environmental Exposures on Child Health and Development. CEHN Research Conference.


8. Goyal, M. et al. Meditation Programs for Psychological Stress and Well-being. JAMA Internal Medicine. 174 (3).


9. Lowry, C. et al. Identification of an immune-responsive mesolimbocortical serotonergic system: Potential role in regulation of emotional behavior. Neuroscience. 146.


10. Beard, John et al. Pesticide Exposure and Depression among Male Private Pesticide Applicators in the Agricultural Health Study. Environmental Health Perspectives. 122 (9).

Completely Alone And Utterly Depressed

Do you ever feel like you have been completely abandoned by the world?  Do you struggle with feelings of loneliness, isolation and depression?  If so, you are far from alone.  Thanks to technology Americans are more isolated than they have ever been before, and as you will see below, this is really starting to cause a major national crisis.  Humans were designed to be social creatures, and researchers have found that a lack of interaction with others can cause major mental, emotional and social problems.  Not only that, it can also lead to premature death.  We actually have a need to love others and to be loved by them, and if those needs are not met the consequences can be quite dramatic.

Unfortunately, our society has evolved to the point where we hardly interact with one another anymore.  First of all, the size of the average household has declined from about 4.5 people to about 2.5 people over the past 100 years, and we lead the world in the number of one person households.

So for most of us, the number of people that we interact with in our homes is quite limited.

For children, at least there is quite a bit of interaction with others at school, but once you become an adult things are very different.

Most adults get up in the morning and drive by themselves to work.  Even if you take mass transportation, it is very rare to actually have a meaningful discussion with anyone.  I remember the days when I would take the Metro into Washington D.C. every morning, and most of the time there was complete silence even though the trains were usually completely packed during rush hour.  Most people would either close their eyes, read a book or spend the entire trip staring into their phones.

I have to say that cell phones have probably done more to damage real human interaction than almost any other invention in human history.  So many people just walk around like zombies obsessively staring into their little phones while life goes on all around them.  And it is the worst with young people.  For some of them, it is virtually impossible to get them to put those things down long enough to have a real conversation with them.

Once most Americans get to their places of employment there is some human interaction, but it is generally limited to topics related to work.  Yes, some very deep and meaningful relationships can be built at work, but these days that is fairly rare.

At the end of the day, most people get back into their vehicles and head home.  Perhaps a stop is made for a quick shopping trip, but randomly engaging other shoppers in conversation is not something that is typically done.

In the evenings, the vast majority of us spend several hours staring into our flickering television sets consuming whatever “entertainment” the corporate media giants have concocted for us.  Like the cell phone, the television has been one of the worst things to ever happen to human interaction.  In the old days, families would sit out on their front porches and get to know their neighbors, but these days a lot of people don’t know their neighbors at all.

What I am trying to point out is that we have become a deeply lonely nation, and some are describing this as “a public health crisis”…

Truly, a public health crisis is in the making. Transcending all demographics, loneliness is an epidemic which is literally killing us.

After 35 years of multiple studies, Brigham Young University researchers have found that loneliness and isolation increase the likelihood of premature death by 32 percent (on par with the risk of obesity). In our ever “connected” world of the Internet and social media, reaching out to someone is as easy as tapping a few buttons, but the amount of people that say they have no one to talk to has tripled in the last 20 years.

In addition to greatly increasing your risk of dying early, loneliness has a whole host of other negative health effects as well…

Research indicates that perceived social isolation (i.e. loneliness) is a risk factor for, and may contribute to, poorer overall cognitive performance, faster cognitive decline, poorer executive functioning, increased negativity and depressive cognition, heightened sensitivity to social threats, a confirmatory bias in social cognition that is self-protective and paradoxically self-defeating, heightened anthropomorphism and contagion that threatens social cohesion.

I don’t know what all of that means, but it sounds really bad.

Sometimes I wish that scientists would just speak to us in plain English.

Loneliness is particularly chronic among the elderly.  The following comes from the New York Times…

“The profound effects of loneliness on health and independence are a critical public health problem,” said Dr. Carla M. Perissinotto, a geriatrician at the University of California, San Francisco. “It is no longer medically or ethically acceptable to ignore older adults who feel lonely and marginalized.”

In Britain and the United States, roughly one in three people older than 65 live alone, and in the United States, half of those older than 85 live alone. Studies in both countries show the prevalence of loneliness among people older than 60 ranging from 10 percent to 46 percent.

If you have a parent or a grandparent that is living alone, please visit them on a regular basis.

You may never know how much it means to them.

Of course loneliness is a big problem on the other end of the age spectrum as well.  The following comes from U.S. News & World Report…

The American Freshman Survey collected responses from about 153,000 full-time, first-year students at more than 200 four-year public and private institutions in 2014. An increasing number of students – now 38.8 percent – said they spend less than five hours each week with friends, while just 18 percent said they spend more than 16 hours weekly with friends. It’s the opposite of the picture student responses painted in 1987, when two-thirds said they spent more than 16 hours each week socializing.

Those numbers are absolutely staggering.  Because so many of us are feeling so lonely and so isolated, it should come as no surprise that depression is at epidemic levels in this country.

In fact, the number of Americans that have been formally diagnosed with depression is increasing at a rate of about 20 percent a year, and at this moment approximately one out of every six Americans is on an anti-depressant or some other sort of psychiatric drug.

According to the New York Times, more than 30 million Americans are currently taking antidepressants, and each year more than 250 million prescriptions for antidepressants are issued.

As technology takes over our lives, the trends that I have discussed in this article will likely accelerate even more, and our need for real human interaction will become even greater.

So make it a point to reach out and love those around you, because our world is becoming a very cold place.