Depression and Depressive Disorders

The Mood-Boosting Effects of Saint-john's-Wort

In Germany, where herbal medicine is held in rather high regard, doctors prescribe the herb Saint- ' John's-wort (hypericum) some seven times more frequently than they do the newer anti-depressants oprozac, Zoloft or other Selective Serotonin Re-uptake Inhibitors [SSRIs]) that are so popular in the US. A wild plant in Europe, Saint-John's­wort is said to be most effective in treating mild to moderate depression, general anxiety and depressed mood associated with menopause. This herb is rich in hypericin, a chemical that boosts production of norepinephrine, a neurotransmitter in the brain that elevates mood.

Like the other treatments for depression, though, the remedy won't work for everybody. Nor can it prevent future attacks of depression from occurring. Although Saint-john's-wort is generally well tolerated, it can conflict with standard antidepressant drugs, so the two should not be combined. Check with your MD or naturopath for dosage recommendations. Saint-john's-wort is widely available at health food stores and drugstores in the US.

Mustard Elevates Mood

It is far too simplistic to say that flower' essences can cure depression or even extreme episodes of the blues, but mustard essence has been shown to lift the moods of many people who feel inexplicably sad or overtaken by malaise. Prepare a sun tea by leaving flowers and water in a glass bowl in the sun for a few hours. Mix this evenly with brandy. Then (similar to homeopathic medicine principles) take three drops of this "mother" essence and mix it with one ounce of water. Repeat, using three drops of this "stock," and mixing it with one ounce of water. You can make as many bottles as you'd like in this manner.

As for taking the essence, you can drop seven or eight drops under the tongue four times a day, or you can put a dropperful in the bathtub. Finally, you can put it in a misting bottle and spray it around the room. While some people feel mood lifts right away, most often the essences work more slowly, more subtly. And as with any kind of depressive disorder, consult a doctor.

Mood-Food Connections

Scientific study shows that there really are "comfort" foods that can affect your mood. For instance, bananas, tomatoes and walnuts help the body raise levels of serotonin, a neurotransmitter in the brain that regulates moods. So eating these foods truly does give you a lift. Depending on the severity of your depression, changes in diet may offer some relief and can also work well in conjunction with other treatments, such as antidepressants or psychotherapy.

Go Cold Turkey

When you're feeling a bit down in the dumps, turn to tryptophan. An amino acid located in proteins that increases production of serotonin, tryptophan can replace antidepressant medication in some cases of depression. Try adding tryptophan-rich foods to your diet, such as soy beans, dairy products and protein-rich chicken, turkey or eggs.

A Breathy Way to Feel Better

If you're having a bad day or a week full of the blues (as opposed to serious depression), consider changing the way you breathe. Nasal breathing-long espoused by yoga teachers and those who practice meditation as a step toward mastery-has now been tested in a lab and found to help lift moods.

A study at both the University of Denver and Stanford University tracked subjects who had varied moods, some of whom were told to breathe through the mouth only, some through the nose only, and some through both. Results: The nasal breathers' moods generally improved, while the mouth breathers' moods were rated a bit darker.

The theory: Inhaling through the nose, which cools blood running near the nasal passages, triggers positive changes in the way the brain regulates moods.