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.

The post The Power Of Saffron For Mental Health appeared first on The Sleuth Journal.

Study: How Magnesium Supplementation Could Help with Depression

Sadly, depression is a common mental health condition that affects millions of people in Australia and around the world. However, there are many natural therapies for depression that give you back your power, as they are more preventive in nature and help your body to heal itself. One of these natural solutions for depression may be magnesium, as pointed out in recent research.

This study involved 126 men and women who suffered from mild to moderate depression. Sixty-two were given a supplement containing 248mg of magnesium (as magnesium chloride, not the best supplemental form) for 6 weeks, and then spent 6 weeks with no supplementation. The others first spent 6 weeks taking no magnesium, and then swapped with the first group for the second half.

All volunteers were given questionnaires to evaluate their depression and anxiety at the start of the study and every 2 weeks during treatment.

During supplementation, depression and anxiety scores improved significantly, and participants were less likely to suffer from headaches. During the control period, however, depression scores did not change and anxiety worsened.

As their symptoms showed improvement in 2 weeks, magnesium could be a rapid-acting remedy for mild and moderate depression, while offering a wide range of side benefits. And if you are worried about negative social attitudes towards depression, magnesium is indicated for so many health complaints that a supplement implies nothing.

So, Why? What Does Magnesium Do?

From energy production to the synthesis of neurotransmitters that control mood, magnesium is involved in over 300 biochemical reactions in the body. If you are deficient, and many people are, then these chemical reactions are limited.

Of course, magnesium is not the only nutrient that we need to make neurotransmitters. B vitamins, particularly B12, folate (B9), B6, and niacin (B3), are essential co-factors in neurotransmitter production.

Deficiencies do not just affect mood, but overall brain function and memory.

A balance of omega-3 and -6 essential fatty acids is also important, as they are a part of nerve cell membranes and play a role in communication between cells. Impaired communication affects things like mood, memory and function in general.

Vitamin D deficiency is another common problem, which can contribute to depression by altering gene expression and the ability to control inflammation.

Overall, the ‘chemical imbalance’ is more complex than conventional medicine tells you, and we have far more control over it too.

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Studies Suggest Yoga Helps Depression Sufferers Feel Better

Can the slow, gentle ebb and flow of yoga help people suffering with depression feel better and even overcome unhealthy eating habits? Four separate studies presented in August, 2017 at the 125th Annual Convention of the American Psychological Association suggest that the answer is “Yes.” [1]

Hatha Yoga

In one study, led by psychologist Lindsey Hopkins, PhD, of the San Francisco VA Medical Center, 23 male veterans with elevated depression scores who participated in hatha yoga twice a week for 8 weeks saw significant improvements in their symptoms. [2]

Hatha yoga zeroes in on physical exercises and meditative and breathing exercises.

According to The Sanatan (Yoga) Society, hatha yoga focuses on “concentrating on the practice of postures (asanas) and breath control (pranayama) to energize the subtle channels (nadis) in the body.” [3]

Bikram “Hot” Yoga

Another study involved Bikram or “hot” yoga, an offshoot of hatha yoga. Bikram yoga consists of 26 postures and 2 breathing exercises. It earned the nickname “hot” yoga because, unlike hatha yoga, Bikram is practiced in a room heated to 105 degrees Fahrenheit with 40% humidity. The steamy temperature helps maximize detoxification, helps oxygen travel to the tissues of the body, and protects the body through malleability (flexibility). [3]

For this study, Sarah Shallit, MA, from Alliant International University and co-author Hopkins divided a cohort of 52 women between the ages of 25 and 45 into two groups. Half of the women were able to take the Bikram classes right away, while the other half was placed on a wait-list. [4]

Not surprisingly, the group that was able to take the class reported sharply reduced symptoms of depression, compared to those on the wait-list. What’s more, the participants who took the yoga classes found that they had an easier time controlling discombobulated or emotional eating patterns that can trip up even the most health-conscious people.

Read: Yoga for Depression and Anxiety – Help Without Drugs

The third study, by Maren Nyer, PhD, and Maya Nauphal, BA, of Massachusetts General Hospital, was a similar experiment. It involved 29 adults, all taking Bikram classes twice weekly for 8 weeks. The researchers found that the participants’ depression symptoms improved and that the participants felt their quality of life had improved, including in optimism and mental and physical functioning. [1]

And in another study, conducted by Nina Vollbehr, MS, of the Center for Integrative Psychiatry in the Netherlands and colleagues, 74 mildly depressed university students were asked to follow a 15-minute instructional yoga video at home for 2 months. They, too reported a dramatic improvement in mood. [1] [5]

Hopkins said in a statement:

“Yoga has become increasingly popular in the West, and many new yoga practitioners cite stress-reduction and other mental health concerns as their primary reason for practicing. But the empirical research on yoga lags behind its popularity as a first-line approach to mental health.” [5]

She went on:

“At this time, we can only recommend yoga as a complementary approach, likely most effective in conjunction with standard approaches delivered by a licensed therapist. Clearly, yoga is not a cure-all. However, based on empirical evidence, there seems to be a lot of potential.” [2]

Sources:

[1] American Psychological Association

[2] HealthDay

[3] One Green Planet

[4] PopSugar

[5] The Atlanta Journal-Constitution

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About Julie Fidler:
	Julie Fidler is a freelance writer, legal blogger, and the author of Adventures in Holy Matrimony: For Better or the Absolute Worst. She lives in Pennsylvania with her husband and two ridiculously spoiled cats. She occasionally pontificates on her blog.

Study: Birth Control Pills can Lower Women’s Quality of Life

I’ll just come right out and say it: If you’re a woman who takes birth control pills and you feel like crap, it could be due to the medication. That’s according to researchers from the Karolinska Institute in Sweden.

The study looked at how birth control affects well-being. The researchers concluded that hormonal contraceptives negatively impact a woman’s quality of life. [1]

In a statement, Angelica Linden Hirschberg, a professor at the Department of Women’s and Children’s Health at Karolinska and the lead author of the study, said that:

“Despite the fact that an estimated 100 million women around the world use contraceptive pills, we know surprisingly little today about the pill’s effect on women’s health.”

To determine the effects, the scientists gave 340 healthy women ages 18-35 either placebos or birth control pills containing ethinyl estradiol and levonorgestrel over a three-month period.

The women who took the pills reported feeling lower levels of well-being, including poorer mood and self-control and less energy compared to those who took a placebo. Contraceptives did not, however, put the women at greater risk for depression. [2]

Read: Combining Birth Control Pills Triggers Heart Attack for 24-Year-Old

CDC data show that nearly 62% of women use some sort of birth control and that they commonly complain of moodiness and irritability. These feelings often turn women to the use of non-hormonal forms of contraception, such as diaphragms, IUDs, and condoms. [2]

Hirschberg says:

“We do not want women to stop using oral contraceptives due to our results but if a woman is worried about negative influence on mood and life quality she should discuss this with a doctor.” [1]

The researchers say that the negative changes they observed could be why so many women stop taking the pills or take them irregularly.

Lead researcher Niklas Zethraeus says:

“This might in some cases be a contributing cause of low compliance and irregular use of contraceptive pills. This possible degradation of quality of life should be paid attention to and taken into account in conjunction with prescribing of contraceptive pills and when choosing a method of contraception.” [1]

The study is published in Fertility and Sterility.

Sources:

[1] Independent

[2] The Huffington Post

Medical News Today

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About Julie Fidler:
	Julie Fidler is a freelance writer, legal blogger, and the author of Adventures in Holy Matrimony: For Better or the Absolute Worst. She lives in Pennsylvania with her husband and two ridiculously spoiled cats. She occasionally pontificates on her blog.

Walking Beats Caffeine for Temporarily Boosting Energy

I am not a morning person, and coffee is my best friend. Sometimes afternoons don’t work for me either, so it’s back to the coffee pot. Some of you are probably the same way. But a new study shows that 10 minutes of walking could be more effective than caffeine at perking you up … at least temporarily.

Researchers from the University of Georgia (UGA) tested the effects of a simple exercise that can be done in an office setting, where workers have only a few minutes for breaks. Their results are published in Physiology and Behavior. [1]

For the study, 18 female college students – all chronically sleep-deprived – were asked to participate in workplace simulations for three days. One group of students took capsules containing either 50 mg of caffeine (about the equivalent of a can of cola) or a placebo. The other group spent 10 minutes walking up and down stairs at a low-intensity pace.

After the simulations, the researchers conducted verbal and computer-based tests on the participants to determine their mood and ability to complete certain cognitive tasks. Neither exercise nor caffeine significantly improved their attention or memory. However, after walking up and down the stairs, the students saw a small improvement in alertness. Caffeine also increased alertness, but to a smaller degree.

Source: The Blaze

Co-author Patrick J. O’Connor, a professor in UGA’s department of kinesiology, said:

“It was a temporary feeling, felt immediately after the exercise. But with the 50 milligrams of caffeine, we didn’t get as big an effect.” [1]

So, although walking for 10 minutes might not keep you energized and alert all day, a stroll up and down the stairs during your break might perk you up when you’re starting to feel drained. It’s encouraging to know that even lesser amounts of light exercise can be beneficial.

Related: How Walking – Power Walking – Can be so Beneficial

Consuming too much caffeine can cause you to “crash” and feel even more exhausted than you were when you brewed that first pot, whereas walking releases endorphins, a type of hormone which helps you de-stress and become less anxious. [2]

Source: Develop Good Habits

Said O’Connor:

“Office workers can go outside and walk, but weather can be less than ideal. It has never rained on me while walking the stairs. And a lot of people working in office buildings have access to stairs, so it’s an option to keep some fitness while taking a short break from work.” [2]

A study published in August 2016 found that you would have to exercise for one hour a day to make up for all the time you spend sitting all day. Might as well get started while you’re at work!

Sources:

[1] Real Simple

[2] Medical Daily

The Blaze

Develop Good Habits

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About Mike Barrett:
	Mike is the co-founder, editor, and researcher behind Natural Society. Studying the work of top natural health activists, and writing special reports for top 10 alternative health websites, Mike has written hundreds of articles and pages on how to obtain optimum wellness through natural health.