5 herbs and spices that help reduce stress

Consuming herbs and spices to boost mood is important because they contain a variety of compounds that can have a positive impact on mental health. For example, many herbs and spices contain antioxidants, which can help to protect the brain from damage. Others contain compounds that can reduce inflammation, which is another factor that can contribute to mood swings and depression.

Some herbs and spices have been shown to have a direct impact on neurotransmitters, such as serotonin and dopamine, which are responsible for regulating mood. For example, saffron contains compounds that have been shown to increase serotonin levels in the brain, which can have a mood-boosting effect, says Dr Monika Anand, Head, Department of Home Science at Apeejay College of Fine Arts in Jalandhar.

According to her, some of the specific benefits of consuming herbs and spices to boost mood include: Reduced stress and anxiety; improved sleep quality; increased energy levels; improved cognitive function; protection of the brain from damage, and increased serotonin and dopamine levels.

“Irrespective of age, gender, colour, creed, we all undergo bouts of mood swings — at times feeling elated and at the other time unhappy, restless and irritable. It’s normal to feel low sometimes, but this feeling of lowliness must not persist for long as it can take a toll on our physical as well as mental health. One good thing is that our food helps to ward off bad moods and refreshes our minds. Eating our choicest foods boosts our mood,” Dr Anand said.

Our kitchen is stocked up with superfoods that not only have umpteen therapeutic benefits but are great stress relievers and mood enhancers. Herbs and spices have an enriched history of being used for their medicinal and culinary purposes.

“These find a place in our kitchen not only as taste enhancers because of their aroma and flavor but also for their healing benefits. The lesser-known fact about these herbs and spices is their happiness quotient. Research provides evidence that many of these have a significant impact on our memory, cognition, and mood. These possess antioxidant, antipyretic, inflammatory, anti-carcinogenic, glucose, and cholesterol-lowering properties and a good number of these are adaptogenic as well, something which helps the body to adapt to stress, she shared.

Therseveralber of herbs and spices provide benefits such as promoting a good night’s sleep, calming the body and mind, relieving stress, stimulating the secretion of happy hormones such as serotonin and dopamine, and enhancing the feel-good factor to ward off bad moods, Dr Anand said and shared a list of herbs and spices.

Saffron

It is derived from the crocus flower, and it is one of the most expensive spices in the world. However, it is also one of the most effective for boosting mood. Saffron contains compounds called crocin and safranal, which have been shown to have antidepressant and anxiolytic effects.

How to consume: Saffron can be added to food, such as rice, stews, and curries. It can also be taken in capsule form.

Dosage: 15-30 mg capsules per day

When to consume: Saffron can be taken at any time of day, but it is best to take it regularly to see the most benefits.

Turmeric

It contains a compound called curcumin, which has a wide range of health benefits, including mood boosting. Curcumin has been shown to reduce inflammation and oxidative stress, which are both linked to depression and anxiety.

How to consume: Turmeric can be added to food, such as curries, stews, and smoothies. It can also be taken in capsule form.

Dosage: 500-1000 mg capsules per day

When to consume: Turmeric can be taken at any time of day, but it is best to take it with food to increase absorption.

Ashwagandha

It is an adaptogenic herb, which means that it helps the body to adapt to stress. It has been shown to reduce anxiety and cortisol levels, and it can also improve mood and sleep quality since it has withanolides and alkaloids.

How to consume: It can be taken in capsule or powder form. It can also be added to tea or smoothies.

Dosage: 300-500 mg capsules per day, or 1-2 teaspoons of powder per day

When to consume: It can be taken at any time of day, but it is best to take it regularly to see the most benefits.

Tulsi/Basil

It contains compounds that have adaptogenic properties, which means that they can help the body to cope with stress. Tulsi has also been shown to reduce levels of the stress hormone cortisol.

Another way that tulsi may improve mood is by increasing levels of serotonin. Serotonin is a neurotransmitter that plays a role in mood regulation. Tulsi contains compounds that can increase the production of serotonin in the brain.

How to consume: Tulsi tea is a popular way to consume tulsi. Tulsi capsules are also available. These capsules typically contain a concentrated extract of tulsi.

Dosage: The recommended dosage of tulsi will vary depending on the individual and the form in which it is being consumed.

When to consume: It can be consumed at any time of day.

Fenugreek

It may improve mood by increasing levels of testosterone. Testosterone is a hormone that plays a role in mood regulation. Fenugreek contains compounds that can increase the production of testosterone in the body.

Another way that fenugreek may improve mood is by reducing inflammation. Inflammation is thought to play a role in mood disorders such as depression and anxiety.

How to consume: It can be consumed in a variety of ways, including: Seeds can be roasted and eaten on their own, or they can be added to food. Fenugreek powder is a convenient way to consume fenugreek. It can be added to food, drinks, or smoothies. Fenugreek capsules are also available.

Dosage: The recommended dosage of fenugreek will vary depending on the individual and the form in which it is being consumed.

When to consume: It can be consumed at any time of day.

“Remember, that these are just general recommendations. It is always best to talk to your doctor before taking any herbs or supplements, especially if you have any underlying health conditions or are taking any medications,” Dr Anand advised in conclusion.