A report from the National Center for Health Statistics has unveiled that the rate of antidepressant use in the USA has increased by approximately 400% between the years 1988-1994 and 2005-2008. What about 2018? The statistics are terrible and alarming.
According to Federal Government’s reports, among 10 Americans, one person takes anti-stress pills. What’s even sad is the data that proves that these medications were the third most used prescription medication in 2005-2008.
Few Other Upsetting Stats:
- Close to 23% women in their 40s and 50s take medicines to cope with stress and anxiety
- As compared to men, percentage of women taking medications are 2½ times more
- Less than one third of people taking anti-stress supplements consult a medical health expert
- Improvement rate constitutes of just 13% of all the stressed patients
The Fantastic 4 Natural Supplements For Anxiety And Stress
The above observations may have scared you to the core. Keeping that in mind, here is a tiny list of four herbs that in their own special way spread the magic and promote calmness.
1. Ashwagandha – Kick stress and energize yourself
Being used for about 2,500 years, this herb is known as winter cherry. Ashwagandha balances exhaustion, nervous tension, fatigue, stress and anxiety.
What Does Science Say?
A study published in the Indian Journal of Psychological Medicine showed that patients who were given 300mg of ashwagandha root extract two times a day for 60 days experienced 44% decrease in stress. The reports also showed 28% fall in levels of cortisol, the stress hormone.
A systematic review of five controlled studies found that the herb improves anxiety and beats stress levels.
How To Use?
- In tea
- As capsule or tablet
- In a liquid extract or tincture
- In powder form
2. Holy Basil – Allowing body to fight stress
Popular as “the queen of herbs,” holy basil belongs to the mint family and is known to relieve stress and promote relaxation. As one of the most trusted herbal supplements for anxiety, it provides calming energy and well-being.
What Does Science Say?
In a randomized, double-blind, placebo-controlled study, a board of scholars reviewed journal Evidence-Based Complementary and Alternative Medicine, 158 adversely stressed people took holy basil or placebo. After a duration of six weeks, individuals taking holy basil noticed improved symptoms of stress. The percentage of these recovering individuals was 39% more than the placebo group.
In another study conducted on patients of anxiety disorder, it was found that people consuming 500 mg of the herb twice a day dropped anxiety, stress and depression.
The University of Maryland Medical Center suggests patients of post-traumatic stress disorder to take this wonderful herb. According to the Center, 400mg helps to settle down stress and supports adrenal health.
How To Use?
- In tea
- In cooking
- As capsule or tablet
- In powder form
3. Lemon Balm – Boost the mood and relax
Another member from the mint family, lemon balm has incredible anti-anxiety effects. Consisting of citrusy notes, pleasant scent and delightful taste, the herb soothes the mind and pleases the mood.
What Does Science Say?
A randomized, double-blind research gave depressed participants a single dose of lemon balm or placebo. After one hour, individuals consuming the higher dose enjoyed less stress and enhanced calmness & alertness.
In another study, 20 adults suffering from anxiety and insomnia were given 300 mg of lemon balm two times a day for a total of 15 days. Results showed reduction in anxiety and related symptoms by 18%.
How To Use?
- In tea
- In cooking and baking
- In tinctures or syrups
- Lemon-balm infused water
- Rubbing the leaves between fingers to absorb its essential oils aromatically
4. Curcumin – Boost mood and offset influence of stress
The most active compound in the turmeric root, curcumin reverses harmful brain changes that result from chronic stress and anxiety.
What Does Science Say?
A study published in the Journal of Clinical Psychopharmacology found that intake of 500 mg of curcumin twice a day, with fenugreek, decreased anxiety, stress and fatigue and enhanced quality of life.
In another study published in the Journal of Psychopharmacology, adults between age group of 60 to 85 were given 400 mg of curcumin. In just one hour after a single dose, these adults scored great in tasks that demanded attention and memory. After continuous use for weeks, along with memory and mood, fatigue, calmness, and contentedness improved as well.
How to Use?
Take it with black pepper and a fat source, like coconut oil. Another way is curcumin supplementation.
Be Wise With Herbs
Though herbs for anxiety and depression fulfill what’s expected out of them; they don’t work up to their potential if you have a poor diet, sleepless and are stuck in toxic relationships. Hence, minimizing the factors behind the condition is very important.
