10 Essential Herbs for Your Mental Health

“Let food be thy medicine and thy medicine be thy food.” -Hippocrates

Did you know that choosing what to eat for breakfast can actually impact the rest of your day? One of the most critical choices a person can make is what to eat for breakfast. Food affects our energy level, mood, overall health, productivity, and quality of relationships.

Herbs are food too and we can add herbs into our meals for added mental health benefits. Not only can herbs improve physical and mental health, they liven up recipes and bring flavor.

People often ask me how I get my kids to eat such a variety of healthy foods and my answer to that is flavor. Herbs and spices go into everything. My 11-year old brings his own salt and pepper shaker and hot sauce to school everyday because how things taste is so important to him.

When it comes to healthy eating, it is all about lifestyle. That means prioritizing nutrition because you feel good. When we look to the healthiest places in the world where people live long lives, they eat healthy, flavorful foods.

The miracle of what food can do is best seen in rare small communities that have fostered a culture of healthy eating.

Sardinia, Italy, Okinawa, Japan, Nicoya, Costa Rica, Loma Linda, California, and Ikaria, Greece — are the world’s only blue zones, where people enjoy far greater longevity.

A largely plant-based diet, regular physical activity, and familial closeness have given these places the highest concentration of centenarians. They move their bodies, are social, and eat foods that power up their brain and body.

The Japanese, one of the healthiest people in the world, foster Ikigai, the life of balance that follows nine rules. These “rules” incorporate many brain-based ways to keep the mind alert and calm and most certainly prioritize health. Health doesn’t just happen, it comes with small actions that we mindfully incorporate into our daily life.

• Japanese diet
• Drinking tea
• Walking
• Cleanliness
• Staying Cheerful
• Light Exercises
• Working on Land
• Less alcohol
• Eating less

The Link Between Nutrients and Mental Health

What you eat (or don’t) affects the brain and subsequent behavior. Kids today aren’t eating nutrient dense diets. Most Americans follow a standard American diet (SAD) and that means a diet high in grains and sugar without a lot of nutrients to support attention, mood, and stress.

Today, behavior problems are common in children and can affect their life outcomes. Approximately 30% of general physician consultations report child behavior concerns.

Many mental health issues arise from nutrient deficiencies. These deficiencies can result in chronic stress and inflammation, which can dysregulate the central nervous system. We know that a dysregulated nervous system can lead a child to feeling less focused and less able to take action. When the brain isn’t calm, a child can struggle with mood, managing frustrations and have a hard time thinking things through.

Early intervention is key. Kids deserve to get the help they need before it’s too late and adding in more nutrient dense food is something every family can do.

Unfortunately, the average delay between the onset of mental illness symptoms and treatment is 11 years. The good news is that parents can take a lot of their child’s care into their own hands and starting with more nutrient dense food can be easier than you think.

Understanding nutrients and how they impact brain function is essential for the health and development of your children. Nutrient deficiencies can lead to behavioral and mood issues and reduced cognitive functioning.

If you aren’t getting nutrients to the brain and gut, the manufacturing of neurotransmitters and gut bacteria will be impacted. That means that your child’s brain can’t function at optimal levels. But what you eat does impact the brain and every family can integrate changes that can make you all feel more calm and focused.

10 Essential Herbs for Mental Wellness

Mother Earth has a medicine chest full of healing herbs. They can calm the brain and improve how the body works.

The rise in chronic illness and auto-immune conditions has rekindled our love for centuries-old herbs to improve health and wellness. Traditional herbal remedies have long been used to heal both physical and mental issues. And with increased research, they are finding their place in modern medicine too.

Many herbs can provide alternative treatment and can be used to enhance the effect of conventional medical treatments.

Natural herbs can be used fresh or dried in various preparations, including tinctures and essential oils. They can also be tossed into dishes or added to teas. When using them in teas, you want to steep them covered for at least seven minutes to get the full medicinal benefit.

Turmeric

Spices are the friends of physicians and the pride of cooks. Herbs and spices have more nutrients than any other food group. And among the infamous “Masala,” the mix of spices used to prepare Indian food, flavorful, yellow-orange turmeric is one of the most important.

The dried and ground rhizome of a ginger family plant contains curcuminoids, a compound with medicinal properties.

Curcumin, the main active ingredient in turmeric, has anti-inflammatory properties. At the molecular level, it fights inflammation, which studies show can leads to anxiety, depression, and cognitive decline.

When taken daily to support the brain and body, research has found that turmeric can help with anxiety, depression, liver function, infections, cancer prevention, cardiovascular function, oral health, and supporting gut health.

It can match the effectiveness of some anti-inflammatory drugs without any side effects. It is best absorbed in the body when used as a spice, which increases absorption by up to 2,000%.

Chamomile

Keep the troubles away with a relaxing cup of tea. Chamomile, a well-known healing herb that dates back to ancient Egypt, heals you in many ways. The refreshing smell, the soothing warmth, and the wealth of antioxidants are all good for your nervous systems and bring a sense of wellness.

It settles anxiety, fever, pain, inflammation, dental, sleep, eye, and skin problems.

Chamomile’s healing properties and pharmacological effects result from the natural compounds in the dried plant flowers, including terpenes and flavonoids.

Recent studies have shown that Chamomile is effective for various health issues, including anxiety, insomnia, inflammation, hay fever, menstrual disorders, diabetes, ulcers, muscle spasms, wounds, gastrointestinal problems, and cancer. It also provides cardiovascular support.

Chamomile can be enjoyed in many ways, and Chamomile tea is always a good idea. Using it in your sleep preparation process helps to calm a busy mind.

Chamomile also makes a soothing essential oil to calm the brain. The essential oils of Chamomile are commonly used in cosmetics and aromatherapy therapies.

Milk Thistle

Milk thistle is one of the primary natural herbs used to help with ADHD, autism, OCD, depression, and anxiety. These conditions are associated with poor detoxification, which leads to inflammation.

Milk thistle is also a powerful liver detoxifier. It supports phase 2 liver detoxification, which removes toxins from the body.

Poor detoxification can lead to mental health issues. When toxins build up in the brain or body it causes inflammation, and this, can create or contribute to significant psychiatric symptoms, such as anxiety, brain fog, weight and adrenal issues, and mood problems.

The seeds and fruits of Milk Thistle have been used for over 2,000 years. Silymarin is an active ingredient extracted from the plant to support healthy liver function. It possesses a complex mixture of flavonolignans that have antioxidant properties.

Research suggests that silymarin can help improve cell membrane stability, stimulate detoxification pathways, and inhibit the growth of certain cancer cells. Studies have also shown that it can be an adjunct to established therapies to help prevent or reduce chemotherapy and radiotherapy-induced toxicity.

Basil

Basil is a traditional ayurvedic medicinal plant used for centuries to treat headaches, coughs, diarrhea, constipation, wart symptoms, worms, kidney malfunctions and stress.

It is one of the most popular and versatile herbs in the culinary world. It contains a wide range of essential oils, rich in phenolic compounds, and 25 natural compounds, including polyphenols such as flavonoids and anthocyanins.

There are many types of basil, each with a unique flavor and smell. Two of the most common are sweet basil (Lamiaceae) and holy basil (Tulsi).

Basil remains a popular herb with anti-inflammatory, antibacterial, and antioxidant properties. It boosts immunity and fights cancers.

Animal and human studies have shown that the plant has multiple therapeutic effects, including adaptogenic, antimicrobial, anti-inflammatory, cardioprotective, and immunomodulatory properties.

Basil has shown various positive effects on our mental health, fighting stress, and boosting memory and cognitive function through its anxiolytic and antidepressant properties.

Adding basil to your food as little as a few times a week normalizes blood glucose, blood pressure, and lipid levels.

Cinnamon

Cinnamon may be known as a Starbucks staple that’s great for cooking and Pumpkin Spice Latte but . iIt also has traditional and modern medicinal benefits.

Hailing from the bark of the cinnamon tree, cinnamon has been used as a spice for thousands of years. Its medicinal and fragrant properties were discovered in China around 2800 BC and later used in Egyptian and Roman times.

Each part of the tree contains natural chemical compounds, such as cinnamaldehyde, cinnamic acid, and cinnamate. The Cinnamon bark contains procyanidins and catechins, which possess antioxidants.

Cinnamon is an anti-inflammatory, antimicrobial, anticancer, lipid-lowering, and cardiovascular-disease-lowering compound.

Nutrients from the plant combat neurological disorders, including Alzheimer’s disease. The chemical compounds in cinnamon also improve cognitive function, memory recall, and task performance.

Cinnamon fights high blood sugar, which contributes to fatigue, brain fog, anxiety, and mood issues. We know that diabetes and depression frequently co-occur, so supporting blood glucose is essential. Even without a tendency towards diabetes, regulating blood sugar is a foundational strategy that we use to support anyone with a mood or behavioral regulation issue. That means consistent protein, healthy fats and spices such as cinnamon.

It also helps with digestion, which can frequently be poor in those with anxiety, OCD, ADHD, and Autism. The gut-brain connection is important for mental health.

Medicinal herbs and their uses traditionally fall under naturopathic treatments but have increasingly been used by individuals who are looking for holistic remedies. There is more and more research that supports the health benefits of herbs and spices as complementary and alternative medical treatments.

Saffron

Saffron is a vivid crimson spice whose color is as powerful as its antioxidants. Coming from the beautiful Crocus Sativus flower, Saffron threads are collected and dried for use as a seasoning and natural food color. We all have seen a beautiful plate of paella colored by saffron.

Saffron is also a potent folk and Ayurvedic medicine, serving as a sedative, emmenagogue, and expectorant. It fights asthma and functions as an adaptogenic agent and pain relief solution. Its brilliant effects are comparable to modern medicines without the side effects.

Research from Hausenblas shows that saffron is an effective herb for reducing depression symptoms. A 2007 Sarris study has also shown saffron to be as effective as the antidepressants imipramine and fluoxetine.

Besides being an antidepressant, it calms the central nervous system and has anti-anxiety effects. Other studies show a benefit to anxiety, as well.

Finally, saffron relaxes the digestive tract muscles to reduce spasms, which aids food digestion and enhances appetite.

Rhodiola

Rhodiola is a traditional herbal medicine used in Europe, Asia, and Russia for centuries to improve physical and mental function and reduce fatigue and depression.

The mild stimulant has adaptogenic properties and ergogenic capacity. It supports tyrosine in the body, which enhances focus and energy levels in the afternoon.

A 2015 Cropley, Banks and, Boyle research study supports its efficacy with stress, anxiety, athletic performance and endurance, mental performance, and fatigue. This herb is frequently used in ADHD supplements because it has been shown to help a person focus.

Bacopa

Bacopa is a perennial water plant native to the wetlands of southern and Eastern India, Australia, Europe, Africa, Asia, and North and South America.

It is typically marketed in a bottle as a drug component or supplement for its many pharmacological and therapeutic benefits.

However, it can be consumed in food naturally and even enhances your palette. It has always been a traditional Ayurvedic medicine.

Bacopa is an adaptogen, an herb that lowers people’s stress by restoring their biological capacity to adapt and respond to environmental stressors. It is also an antidepressant.

Bacopa is a nootropic compound that enhances brain function, especially memory and cognitive processing. It can crisp up one’s thinking and can be helpful to anyone with focus issues or brain fog.

Bacopa enhances neurotransmitters, such as serotonin, noradrenaline, dopamine, and acetylcholine, which calm the central nervous system and balances the mood. It has helps improve cognitive functioning and makes one feel more alert.

A 1998 research from Bhattacharya and Ghosal finds that bacopa is among the natural anxiety supplements that work for people with Post-Traumatic Stress Disorder (PTSD).

A 2014 Joseph research has shown bacopa to help with memory, focus, or learning issues, which should be kept at bay before they progress into mental health issues.

Kava

Kava is a member of the pepper family. Native to the islands of the South Pacific, it is known for its relaxant, anticonvulsant, anti-depressant, antipsychotic, and sedative properties.

It has powerful calming qualities that improve sleep and relieve anxiety.

Short-term use of Kava has been effective for mild to moderate anxiety disorders for patients who prefer natural remedies and don’t take alcohol and other medicines metabolized by the liver.

A 2021 Malsch and Kieser Research (2001) supports that Kava compares favorably to benzodiazepines, which are used to relieve anxiety and are highly addictive. Benzodiazepines such as Xanax, Clonazepam, and Prosom may calm someone to sleep, but they come with addictive qualities and many unwanted side effects.

A 2018 Ooi, Henderson and Pak study found Kava a safe and effective alternative to benzodiazepines in improving cognitive abilities among those with depression and anxiety.

Using a supplement like Kava can reduce symptoms without the serious side effect of addiction. Remember, just because you are prescribed something doesn’t mean it can’t have dangerous side effects, so make sure to ask about possible side effects and contraindications.

Licorice

Licorice, a century-old traditional Chinese medicine, contains beneficial metabolites.

Licorice root works as an anti-inflammatory, expectorant, demulcent, adaptogen, anti-viral, anti-tumor, and antidepressant.

The minerals in licorice are very stimulating and help adrenal function recover from stress.

It also can soothe the stomach, speed repair the stomach lining, and restore balance. The brain-gut connection is essential in mental health.

Bonus: Probiotics

The gut refers to your gastrointestinal (GI) system, the health of which is generally determined by the levels and types of bacteria in your intestinal digestive tract. There is a gut-brain connection, so having a healthy flora balance or microbiome is important for good physical and mental health.

Poor gut health leads to:

• Autoimmune problems: thyroid issues, rheumatoid arthritis, and type 1 diabetes
• Digestive issues: irritable bowel syndrome, constipation, diarrhea, heartburn, or bloating
• Sleep issues
• Skin rashes
• Sugar cravings
• Unexplained fatigue
• Brain fog, focus problems
• Anxiety and depression

The body and brain are connected. Just like stress in the brain can impact your gut, a reduction of healthy gut bacteria can affect the electrical activity in the brain. The health of our gut can have a significant impact on our mental health.

To improve gut health:

• Consume more whole grains, nuts, vegetables, beans, and fresh fruits
• Eat fermented foods that have beneficial bacteria
• Eat more dark chocolate and foods with polyphenols
• Blend in the spices
• Limit artificial sweeteners
• Add probiotics to your diet

Probiotics balance the bacteria in your gut, so your digestive system can function smoothly.

Your intestines contain trillions of healthy bacteria. Probiotics supply these beneficial strains of bacteria and yeasts that are healthful for your digestive system and brain.

Many research studieses, including 2018 Lambert (2018), , 2018 Pärtty (2018), and 2020 Pärtty (2020), agree on the many benefits of probiotics, which are not limited to improving immune function and reducing the chance of common illnesses and conditions.

Regular intake of probiotics can positively affect neurotransmitters and brain function, which has a direct impact on mental health. Probiotic supplementation can also reduce symptoms of stress, anxiety, and depression.

Citations:

Capanna-Hodge, Roseann (2021), It’s Gonna Be Okay

https://www.itsgonnabeok.com/book-landing-page1616094622787

Garcia, Hecto and Miralles, Francesc (2017), Ikigai

https://www.goodreads.com/en/book/show/40534545-ikigai

Time (2018), 5 Places Where People Live the Longest and Healthiest Lives

https://time.com/5160475/blue-zones-healthy-long-lives/

Always remember… “Calm Brain, Happy Family™”

Disclaimer: This article is not intended to give health advice and it is recommended to consult with a physician before beginning any new wellness regime. *The effectiveness of diagnosis and treatment vary by patient and condition. Dr. Roseann Capanna-Hodge, LLC does not guarantee certain results.

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Dr. Roseann is a Children’s Mental Health Expert and Therapist who has been featured in/on hundreds of media outlets including, CBS, NBC, FOX News, PIX11 NYC, The New York Times, The Washington Post,, Business Insider, USA Today, CNET, Marth Stewart, and PARENTS. FORBES called her, “A thought leader in children’s mental health.”

She is the founder and director of The Global Institute of Children’s Mental Health and Dr. Roseann Capanna-Hodge. Dr. Roseann is a Board Certified Neurofeedback (BCN) Practitioner, a Board Member of the Northeast Region Biofeedback Society (NRBS), Certified Integrative Mental Health Professional (CIMHP) and an Amen Clinic Certified Brain Health Coach. She is also a member of The International Lyme Disease and Associated Disease Society (ILADS), The American Psychological Association (APA), Anxiety and Depression Association of America (ADAA) National Association of School Psychologists (NASP), International OCD Foundation (IOCDF) International Society for Neurofeedback and Research (ISNR) and The Association of Applied Psychophysiology and Biofeedback (AAPB).

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