Depression

Statistics show that depression has been on a steady rise in North America since the early twentieth century. So is anxiety, a closely related disorder associated with nervousness and fear, which can bring on sudden hyperventilation, a pounding heart and feelings of suffocation, often at the most inappropriate times. It may be little consolation, but if you are depressed or anxious, you are in good company: The romantic poets Shelley, Keats and Byron, as well as the American novelist Ernest Hemingway are among the many legendary artists thought to have suffered from major mood disorders.

Fortunately, herbal antidepressants do exist. In fact, I know quite a few people who have successfully lowered or gone off their antidepressant drugs—sometimes after taking them for years—and now use herbs instead. Most of these folks find that they need to continue taking at least a minimal maintenance dose of the chemical antidepressants, but they are happy to have switched almost completely to a more natural alternative. Keep in mind, though, that antidepressant herbs are not as fast-acting or powerful as their pharmaceutical counterparts. Moreover, do not switch to herbal treatments for serious emotional disorders without consulting a professional health care practitioner, preferably one with whom you have a close working relationship.

Because depression is quite often a symptom of some other condition, you should attempt to eliminate its source instead of just looking for a quick fix from a drug or an herb. Michael F. Breslos, M.D., a psychiatrist at the University of Arizona, found that even a single cup of caffeine-laden coffee or cola produces anxiety attacks in susceptible individuals, and ten cups can cause almost anyone to have an attack.

Allergies to food and other substances, as well as low blood sugar levels (hypoglycemia), can also make you feel low. Some prescription drugs are notorious for causing depression, especially when used in combination with certain other medicines—if you are taking any prescription medicines, ask your doctor about bad combinations or read up on the side effects of your medications in the Physician's Desk Reference at the library.

Many commonly prescribed antidepressants work by keeping the neurotransmitter serotonin circulating in the brain. If you are at all familiar with antidepressant drugs, you have probably already heard of tricyclic drugs, MAO (monoamine oxidase) inhibitors and serotonin uptake reinhibitors such as Prozac. What you may not have heard is that Siberian ginseng, licorice and Saint-John's-wort also increase the availability of serotonin in the brain. In clinical studies, Siberian ginseng has repeatedly proved helpful for people who are depressed or have other serious emotional problems. According to a 1980 study, licorice is more effective than one of the commonly prescribed MAO inhibitors.

In a series of studies that were presented in 1992 at the Fourth International Congress on Phytotherapy in Munich, Germany, Saint-John's-wort helped well over half of those who were mildly to moderately depressed. In less than a month of taking this herb, the depression and accompanying disturbed sleep and fatigue experienced by participants in these studies generally improved.

In a 1984 study conducted in Germany, depressed women were given a tincture of Saint-John's-wort. These women's symptoms, including anxiety, anorexia, lack of interest in life and psychomotor problems, all changed for the better. They even had fewer feelings of being worthless.

Research on Saint-John's-wort was also conducted in Russia—the herb was combined with psychotherapy to treat alcoholics suffering from depression. One of the major advantages of Saint-John's-wort is that, unlike many antidepressant drugs, it does not impair your attention, concentration or reaction time.

Antidepressant Tincture

1 teaspoon tincture of Saint-John's-wort leaf

½ teaspoon tinctures of licorice root, ginseng root, lemon balm leaf and ashwaganda leaf (if available)

Combine ingredients (if you do not or cannot drink alcohol, buy glycerites instead of tinctures). Take 1 dropperful 3 times a day.

Anxiety

Anxiety, which is also very common, often accompanies depression. It is characterized by a feeling of impending disaster and an inability to deal with the pressures of everyday life. If your anxiety is stress-related, try taking ginseng or the Ayurvedic herb ashwaganda. In a study conducted in 1982, nurses who switched from a day to a night shift were tested to see how efficient they were and how they reacted psychologically as they struggled to adjust to their new routine. Some of them were given ginseng to help them maintain emotional balance; another group was not given anything. Those who took ginseng felt less moody and were much more steady emotionally than those who did not take the herb. In a 1990 study, ashwaganda, also known as Indian ginseng, was given to people who had been diagnosed with anxiety disorders. Ashwaganda treatments improved the mental condition of most participants in only three months.

If you visit a Chinese herbalist complaining of anxiety, expect a recommendation of herbs with the unusual names of zizyphi seed and ligustrum. Ligustrum is one of the herbs commonly used to support the adrenal glands when a person is under stress. Studies conducted in China showed that these herbs are successful anti-anxiety agents. In the same studies, both herbs proved even more potent when combined with licorice and the Chinese herbs poria and bunge root. This ancient Chinese combination is known as Suanzaorentang. A 1986 study showed that this treatment is almost as effective as the anti-anxiety drug diazepam (known commercially as Valium) in dealing with anxiety, weakness, irritability and insomnia. When taken three times a day, the herbal combination, unlike the drug, improved psychomotor skills and produced no side effects. In another 1986 study done in Europe, this same combination helped people whose anxiety attacks were so severe that they often experienced heart palpitations, chest pains and shortness of breath.

In Polynesia, we find that a drink made of the root of kava has traditionally been used to lift the spirits. Throughout the South Seas, kava ceremonies are held to celebrate important events. Even when taken out of the party atmosphere and into a scientist's laboratory, kava still makes people feel relaxed and friendly. In one of several clinical studies, kava helped more than 50 people reduce both depression and high anxiety levels—a difference was noticed after only one week. And in a study conducted in Germany in which kava was given to women suffering from anxiety, depression and other symptoms associated with menopause, the symptoms were relieved, and the women reported an increased sense of well-being.

According to German researchers who measured the brain waves of people subject to anxiety, kava has been as effective in treating some forms of anxiety as the powerful tranquilizers known as benzodiazepines. And unlike this drug and others used for similar purposes, kava does not dampen alertness or lead to addiction. In fact, it improves alertness, vigilance and memory. Kava is available in tincture and pill form at natural food stores, usually as part of a formula with other herbs used to treat the nervous system.

Valerian has also been compared with various prescription drugs. It is no wonder, considering that this herb affects the same nerve receptors as benzodiazepines. The most popular of these tranquilizers is Valium, which doctors have long prescribed to relieve symptoms of anxiety. The drug is also used to lessen the anxiety, agitation and tremors that occur during alcohol withdrawal. (If you have heard the popular rumor that Valium was derived from valerian, you should know that it's not true—this myth probably arose because their names are so similar.)

Physicians in Germany commonly prescribe valerian in place of Valium or Xanax (another very common anti-anxiety drug) for mild and even moderate cases of anxiety. Some recommend fairly large doses—up to two teaspoons of the tincture at least twice a day. I know several people who have needed to take this much for the first few weeks after they stopped taking their antidepressant drugs. For most people, a dosage of this size creates no problems, but for a few it leads to upset stomachs or headaches. If you are taking Valium, Xanax or related drugs on the advice of a physician, do not discontinue them without your doctor's approval. No prescription drug should be discontinued before the prescribed stop date without consulting a doctor.

The results of one study conducted in 1993 showed that valerian and hops are calming to the central nervous system. When volunteers took this combination, several measurements showed that they experienced less depression and anxiety. In fact, the herbs worked faster than if the subjects had been given prescription drugs—hops and valerian worked in only two weeks, as opposed to the six weeks required for drugs. The herbs also caused far fewer side effects. You should know, though, that if you are used to strong prescription sedatives, herbs such as valerian seem to have a harder time taking effect.

Finally, folklore is filled with stories of herbs being used to improve mood. Around a.d. 1000, the Persian herbalist Avicenna recommended lemon balm "to make the heart merry." In Europe, this herb was sipped in cordials.

Motherwort—recognized today as a heart herb that also increases blood circulation in the brain—was recommended by the seventeenth-century herbalist Nicholas Culpeper to prevent melancholy. In modern times, it has been studied in Germany, where it is recognized as a mild sedative effective for treating anxiety and sleep disorders.

Modern herbalists find that both lemon balm and motherwort help alleviate depression, especially when combined with other antidepressant herbs. And aromatherapists commonly use the scent of lemon balm to treat depression.

One final remedy that I would suggest for relieving depression and anxiety is capsules of GLA, which is found in evening primrose, borage and black currant seed oils. In studies done at the London Children's Hyperactive Clinic in England, evening primrose oil was shown to reduce depression and nightmares in children.