What to do with winter depression?

There are numerous studies on the reasons for seasonal mood swings. Apart from that, however, it is obvious to all of us that darkness, wetness and cold tend to have a negative effect on our personal state of mind. This is quite natural, and most of us know the November blues from our own experience.

Now we cannot change the weather and the course of the seasons, but what we can do is prevent November depression (also known as "winter depression") to some extent.

3 tips against winter depression

Three natural herbal remedies are particularly suitable for this:

• Rose root (Rhodiola rosea) and also the
• Maca plant (Lepidium meyenii).
• Ginseng (Panax ginseng)

Tip 1: Rhodiola rosea to strengthen the psyche

Rhodiola rosea is anxiolytic, energizing and antidepressant and - in contrast to synthetic antidepressants - also has no known side effects.

The European Medicines Agency (EMA) came to a very similar conclusion, evaluating studies on the indications of stress-related fatigue, physical performance, mental/cognitive performance and episodes of mild to moderate depression, among others, and recommending the use of Rhodiola rosea for the temporary relief of symptoms of stress, including

•     Exhaustion and
•     Feeling of weakness

generally viewed as positive. 

Tip 2: Maca to increase performance

The South American maca plant is also said to have positive effects:

•     physical performance
•     and mental resilience

attributed to it. This is most likely due to the fact that the maca plant is extremely rich in nutrients. For this reason, it is also counted among the "superfoods". It is characterized by its high content of essential amino acids and trace elements such as iron and calcium (maca plants contain more of these than potatoes, for example). Fresh tubers are also characterized by a high iodine content and also contain alkaloids, tannins and saponins.

All this makes the maca plant a real source of strength and energy. Perfect for gloomy fall and cold winter days. 

Tip 3: Ginseng for general strengthening of physical well-being

Ginseng is considered a tonic due to the saponins it contains and has been used for a long time, particularly in traditional Asian medicine. Its positive effects on the immune system and on physical and mental performance have been proven in numerous studies.

On the one hand, ginseng helps without causing any significant side effects:

• support the body's own immune system in the fight against infections - e.g. flu-like infections, which is particularly important at the beginning of winter.
• On the other hand, it has a positive effect on mood and cognitive functions.

An ideal way to actively do something about winter depression!

This also applies to rose root (Rhodiola rosea), which, like ginseng, has long been used in traditional medicine.

 

Sources (in English)

Lurie, S. J., Gawinski, B., Pierce, D. & Rousseau, S. J. (2006, November). Seasonal affective disorder. American Family Physician, 74(9):1521-4

Pjrek, E., Winkler, D. & Kasper, S. (2005, August). Pharmacotherapy of seasonal affective disorder. CNS Spectrums, 10(8):664-9

Sohn, C. H. & Lam, R.W. (2005, August). Update on the biology of seasonal affective disorder. CNS Spectrums, 10(8):635-46

Scaglione, F., Pannacci, M., & Petrini, O. (2005). The Standardised G115 Panax ginseng C. A. Meyer Extract: A Review of its Properties and Usage. Evidence-Based Integrative Medicine, 2(4), S. 195–206.

Scaglione, F., Cattaneo, G., Alessandria, M., Cogo, R., Meier, W. & Campbell, S. (1996). Ginseng extract to potentiate vaccination against influenza. European Journal of Clinical Investigation, 26, S. A25F.

Scaglione, F., Cattaneo, G., Alessandria, M. & Cogo, R. (1996). Efficacy and safety of the standardised ginseng extract G 115 for potentiating vaccination against the influenza syndrome and protection against the common cold. Drugs under Experimental Clinical Research, 22(2):65–72

Kennedy, D. O. & Scholey, A. B. (2003, June). Ginseng: potential for the enhancement of cognitive performance and mood.  Pharmacology, Biochemistry and Behavior,  75(3):687-700

Sarris, J., Panossian, A., Schweitzer, I., Stough, C. & Scholey, A. (2011, December). Herbal medicine for depression, anxiety and insomnia: a review of psychopharmacology and clinical evidence. European Neuropsychopharmacology, 21(12):841-60, doi: 10.1016/j.euroneuro.2011.04.002

Committee on Herbal Medicinal Products (HMPC). (2011, July). Assessment report on Rhodiola rosea L., rhizoma et radix. [Verfügbar unter: http://www.ema.europa.eu/docs/en_GB/document_library/Herbal_-_HMPC_assessment_report/2011/09/WC500112675.pdf)

Kelly, G. S. (2001, June). Rhodiola rosea: a possible plant adaptogen. Alternative Medicine Review, 6(3):293-302

Ternes, Täufel, Tunger, Zobel: Lebensmittel-Lexikon, Behr’s Verlag, 2005, S. 1115.

Dostert, N., Roque, J., Cano, A., La Torre, M. I. & Weigend, M. (Übersetzung: Frederico Luebert) (2009). Factsheet Botanical Data: de Maca Lepidium meyenii Walp. San Marcos National University - Museum of Natural History, 1-11

Gonzales, G. F. (2012). Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands, Evidence-Based Complementary and Alternative Medicine, 2012:193496, doi: 10.1155/2012/193496