8 Promising Herbs to Boost Your Mood

As you may already know, I’m a lover of herbal medicine. I make custom formulas for my private clients, I create herbal teas and I use herbs in my daily life for health support. One of my favourite ways to use herbs is to help with mood.

I know you’ve been there- one of those shitty days where you seem to wake up on the wrong side of the bed from the second your feet hit the floor. Maybe your period is coming or you’re stressed about work or had a fight with your man the night before.

Or you might even be like me- someone prone to mood swings, depression, anxiety and everything in between on more of a constant basis. I can’t say enough about figuring out your hormonal imbalances to see whether they are negatively effecting your mood. In my case, it was my PCOS that exacerbated the issues.

Using medicinal herbs to boost your mood is a great way to help yourself feel happy- nay- JOYFUL even, on a regular basis.

When considering which herb to choose, there are two main categories to consider.

Adaptogens

Adaptogens are a promising set of herbs that could help boost your mood. Adaptogens are herbs that help the body to adapt to stress- physical, mental or emotional- by helping to normalize certain processes in the body. For example, an adaptogen to help normalize your immune system is astragalus. A popular adaptogen for stress and stamina is ginseng. There are several adaptogenic herbs that assist your body in maintaining or creating a very light-hearted mood state, rather than the “world can fuck off” kind of mood states.

If you notice your moods are very dependent on the perceived or actual stresses in your life, or your hormones are somehow involved in your moods, adaptogens could be very helpful.

Central Nervous System Herbs

The other class of herbs that is most promising for boosting your mood is those that target the central nervous system aka your brain! Neurotransmitters and other compounds are what regulate and create our mood states from day to day. If you have feelings of depression, despair, anxiety or other mood dips that seem to constantly stick around or come and go as they please, the herbs in this category may be helpful.

All of the herbs I’ll be listing below are able to be taken as tea, tincture and capsules. I find that teas and tinctures are the most effective. A lot of herb capsules use poor quality herbs. If you choose to use capsules, find organic and/or wild-crafted herbal capsules whenever possible. Mountain Rose Herbs, Gaia Herbs and Restorative Formulations are three of my favourite herbal companies that sell to individuals.

Mood Boosting Adaptogens

Holy Basil aka Tulsi

A personal favourite of mine, this herb like ashwagandha below is very popular in Ayurveda. My favourite way to consume it is tea before bed. Personally I find it brings clarity to my mind and a peaceful joy comes from my heart. It’s really interesting to describe it that way, but the results for myself are so subtle yet dramatic I think that’s the best way to put it.

Ashwagandha

This herb is a root most commonly used in the Indian healing practice of Ayurveda. It is often prescribed for chronic stress and it’s associated symptoms like fatigue, anxiety, depression as well as to enhance endurance. Again and again animal studies showed that both anxiety and depression can be decreased with ashwagandha use. Note that some potential androgenic effects have been noted clinically with ashwagandha use. This means that if you have PCOS or another condition that causes excess androgens like testosterone and its effects of acne-prone skin, hair loss, and facial hair growth you should proceed with caution if you decide to take ashwagandha.

Reishi Mushrooms

The most understood component of reishi mushroom or ganoderma lucidum is something called Triterpenes. These compounds have hormone-like qualities and can work on allergies, blood lipids (fats) as well as on the endocrine and nervous systems. In one study, consumption of reishi for 8 weeks showed less fatigue and increased sense of well-being. It even managed to lessen anxiety, depression and fatigue in breast cancer patients. Not to mention the fact that it might have anti-depressant-like potential.

Mood Boosting Central Nervous System Herbs

Lavender

A very common and well-known herb, lavender is one of my favourites. I love the colour, the scent, the taste. I find it extremely soothing to the soul, as I do holy basil. Lavender is a fabulous herb to relieve tension, stress, headaches and insomnia. If stress and ruminating thoughts are keeping you up at night, then this herb is for you! While we may consider lavender to be very gentle and calming, it is actually a super powerful herb. I find it most powerful for depression and anxiety when used as a tincture. Very little is needed to make a BIG impact. Bring about the inner strength that’s been hidden in you for too long with lavender. Try a tea or even diffuse the essential oil in your bedroom for a good night’s sleep.

Chamomile

Another favourite of mine, I love chamomile so much that I put it in my Cramp Tea. A beautiful daisy-like flower when fresh, this herb is also calming and powerful. Chamomile has an affinity for both the nervous system and digestive system, making it a great addition if you have a nervous stomach, or Irritable Bowel Syndrome. The reason for this is that it has bitter properties, stimulating more digestive juices and liver detoxification. It is of course calming to the nervous system, and is a great ally if you have anxiety- especially if it comes premenstrually. This and it’s anti-inflammatory actions are why I chose it for Cramp Tea. Plus, it’s super delicious! Grow it in your garden and make tea from the fresh flowers for an exquisite and peaceful cup!

Valerian

Although valerian doesn’t taste quite as nice as lavender and chamomile, it’s still can be very effective when used medicinally. It is not habit forming, so you can feel safe to use this remedy for the long term. Insomnia and restless sleep are two of the main uses for valerian. When it comes to balancing our moods as women, it helps to relax tense muscles from stress and even menstruation, bringing peace that comes from feeling relaxed in our bodies. If you are menopausal, this herb can be particularly helpful for calming the anxieties that often pop up during the transition time.

Skullcap

A member of the mint family, skullcap has a wide variety of uses, including headaches, nerve tremors, stress, menstrual tension, insomnia and nervous exhaustion. If you have ever felt so flat and exhausted but still have trouble sleeping at night, skullcap could be a nice remedy to try. Like valerian, skullcap can be used safely for long periods of time if necessary. If you want to take advantage of the menstrual-easing benefits of this herb, combine it with chamomile, raspberry leaf and/or nettle leaf.

Passionflower

This calming and relaxing herb has a long history in South America. It has been used for everything from epilepsy, anxiety, insomnia to panic attacks. Passionflower is often combined into a formula known as VSP- valerian, skullcap and passionflower. These three combined make a powerful tincture for the nervous system and for sleep issues. If your blood pressure becomes elevated due to constant stress in your life, passionflower could be useful. This beauty is also safe for your kids!

So there’s a lot of information here about herbs and your mood. But how do you use them?

5 of my favourite ways to use these herbs:

VSP Tincture: For insomnia and anxiety
Stress Tea: This delicate, soothing blend from my Tea Shop combines tulsi, chamomile, and a few other stress-busting herbs
Holy Basil Tea: Great for stress and the bad moods it causes. I also like the Holy Basil Force capsules by New Chapter as a stress-beating supplement.
Reishi: I prefer to purchase this herb as a powder and put into my smoothies at breakfast or snacks for a boost in energy and a clear, calm mood.
Ashwagandha: Great as a tincture, capsules or powder. Traditionally in Ayurveda the powder is mixed with milk and some spices as a sleep aid.

Other things to consider for mood balancing:

Resources

http://www.natural-health-and-healing-4u.com/adaptogenic-herbs.html

http://reset.me/story/medical-mushrooms-5-fungi-capable-of-healing/

Northrup, C. 2007. Women’s Herbs, Women’s Health. Summertown, TN: Book Publishing Company.

Gladstar, R. 1993. Herbal Healing for Women. New York, NY: Fireside.

Gladstar, R. 2014. Herbs for Stress and Anxiety. North Adams, MA: Storey Publishing.

Have you used any of these herbs to balance your mood? What results have you experienced?

7 Hormone-Balancing Foods for Glowing Skin

Post originally published on July 26, 2015 on MindBodyGreen.

Our skin is the protection we have against the elements. For those with glowing, smooth and clear skin, it’s also a source of pride. For others, plagued with acne, eczema and other skin conditions, showing their skin can be a source of anxiety. This is especially true if you’re a woman with a hormonal imbalance.

Click here to read the rest of my article on MindBodyGreen.

How to Use More Cruciferous Vegetables for Happy Hormones

The vegetables I grew up with were pretty sad. Frozen vegetables like corn, carrots, peas and greens beans were the name of the game. If I did get fresh vegetables, it was a sad iceberg lettuce salad with carrots, cucumber and store-bought french dressing (STILL my favourite salad dressing of all time). Super crappy.

I never knew there was a whole other world of delicious vegetation that I could eat and experiment with. As a teenager, I began to bring more fresh food into my life- like spinach, broccoli and those containers of baby mixed greens. I also ate bell peppers and began my love affair with onions.

The more I learned, the more I realized that certain vegetables can have some pretty profound effects on my health. The biggest contenders in this area are the cruciferous vegetables. Now I eat them fresh, steamed, roasted or any way I can on a daily basis. I can say that they have helped me in numerous ways, like reducing my digestive difficulty, balancing my blood sugar and helping my liver detoxify hormones.

What Are Cruciferous Vegetables

Cruciferous vegetables are vegetables in the Brassica family of plants.

Here’s the list of delicious morsels in this group:

broccoli
cauliflower
cabbage
bok choy
turnip
radishes
kale
collard greens
brussels sprouts
mustard greens
napa cabbage

kohlrabi
rutabaga
rapini
arugula
daikon radish
mizuna
horseradish
watercress
wasabi
romanesco

Why Cruciferous Vegetables for Happy Hormones

As you can see, there are numerous vegetables in that list- all delicious. There’s so much variety it’s impossible to get sick of these Happy Hormones vegetables.

Here’s why we all need more of these beauties:

Glow: Skin + Hair Health

These vegetables contain sulphur, an important mineral which is needed for healthy skin
Brassicas contain Sulforaphane, an anti-oxidant and anti-aging compound which can reduce skin damage
The DIM contained in these vegetables helps the body to detoxify excess estrogen, which can cause acne and contribute to other hormonal issues like PCOS, where hair loss and skin issues are common

Vivacity: Healthy Weight

The sulfur compounds in cruciferous vegetables help to detoxify the liver- which when sluggish causes weight gain, bloating, gas and constipation
The veg also contains high levels of fibre- which will create amazing poops which allow you to excrete built up hormones like estrogen, as well as move your bowels to reduce the weight of a GI system full of stool
The fibre in these vegetables also balances insulin and blood sugar- something that is 100% KEY to releasing excess weight- keeping you full longer and not running to the vending machine

JOY: Positive Moods + Stable Relationships

When your blood sugar is balanced, you don’t get ‘Hangry’ between meals- so you and the other humans in your path won’t see the monster
As they help to detoxify excess estrogen- the common symptoms of mood swings, anxiety and depression that can result from estrogen dominance disappear

How to Use More Cruciferous Vegetables

(Beyond sad soggy boiled broccoli)

Steam a bunch of these veg, add just enough bone broth to cover and blend into a healthy, nourishing soup
Cut broccoli and cauliflower into tiny pieces and mix with your favourite homemade dressing, some shredded carrots and maybe a few juice-sweetened dried cranberries for a great salad
Put some of those greens like kale or collards into your next smoothie for an antioxidant and fibre boost
Shred Brussels sprouts and saute lightly with nitrate-free bacon and chopped onions
Make a stir fry with asian vegetables like daikon radish and bok choy
Put the daintier leafies like arugula, watercress and cabbage into a big green salad, topped with other veggies like peppers
Steam a bunch of cauliflower and broccoli and top with melted ghee, lemon juice and salt and pepper
Roast some rutabaga and mash as you would mashed potatoes, and use as a healthier and lower carb potato substitute
Use horseradish to flavour your foods- it’s great with all types of meats and many fish

As you can see there is no shortage of ways to increase the amount of these tasty delights beyond just boiling and choking them down. Dress them up, dress them down. Enjoy them to detox daily for Happy Hormones!

Which of these vegetables is your fav? How do you love to consume them? Please share in the comments!

Exciting Natural Alternatives to Hormonal Birth Control

Guest Post with Amy Sedgwick.

Robyn: Welcome Amy! As you are already aware, I’ve been a big fan and supporter of Red Tent Sisters for a long time now and couldn’t be more excited to share you with my tribe! What led you to becoming a top expert in the holistic fertility and contraception field?

Amy: Like so many other people in the holistic health field, my work was born out of a personal experience (several in fact!) that led me to natural birth control and healing of my decade-long menstrual problems. In 2005 I experienced side effects from hormonal contraception that caused me to produce an excess amount of breastmilk. My daughter was only a few months old at the time and the milk was coming out so quickly that she was choking every time she tried to nurse. So for the first time in my adult life I was forced to explore non-hormonal forms of contraception. I discovered the Justisse Method of Fertility Management, and not only did it provide me with effective, natural contraception but I also began healing menstrual pain and irregularities that I had been suffering with since my early teens. I was so astounded at the ways my physical, mental and emotional health were changing that I decided I wanted to share this gift with others. I enrolled in a training program to become a Fertility Awareness Educator when my daughter was just ten months old. Since then I have been teaching, lecturing and advocating about the benefits of Fertility Awareness Education for both contraception and conception.

Robyn: You talk a lot about problems hormonal birth control. What’s the big deal with taking these pills, patches, shots and IUDs?

Amy: As I see it there are four main problems with hormonal contraception. The first is that they put a very heavy hormonal load on the body which causes a number of problems – including increased risk for breast cancer, nutrient depletions, higher rates of Crohn’s Disease and various other health problems. The second is that it masks many pre-existing hormonal conditions, which means that important endocrine imbalances go untreated for years and sometimes decades. For example, the pill is regularly prescribed for women with PCOS, heavy periods, absent periods, and painful periods. These are all signs of underlying hormonal disturbances and sometimes inflammation and autoimmune conditions as well. Without regular periods as a “barometer” of our well-being, it can be easy to overlook serious health problems that require attention. Thirdly, hormonal contraception gets excreted by our bodies into the water systems. Research is showing a feminizing effect on our aquatic ecosystems as a result of hormonal contraception in the water. Lastly, I believe hormonal contraception disconnects us from the profound energy and wisdom of our wombs. This is a big topic, but suffice it to say that many women feel disconnected from their bodies, their sexuality and their partners as a result of having artificial cycles.

Robyn: For women who don’t want to get pregnant, and are scared to stop the medical contraception, what should she do first?

Amy: Contraception is a very personal choice – there is no “perfect” option. Every method has pros and cons so it’s about finding the method that fits a woman’s particular needs, values, and lifestyle. That said, I think a lot of women rule out FAM because they worry it will be too complicated or they don’t trust that it will work. So my suggestion is that women start learning to chart while using another form of contraception. She won’t see the same signs of fertility (women who are on hormonal contraception don’t actually ovulate), but it can help demystify the process to make it less daunting. Furthermore, getting into the habit of charting will make it easier if she does decide to use FAM for contraception in the future.

Robyn: What exactly is the Justisse Method of Fertility Awareness?

Amy: The Justisse Method of Fertility Awareness is an approach to teaching FAM (Fertility Awareness Methods). FAM is a set of skills that usually includes a combination of mucus checking (as this indicates a fertile vaginal environment for sperm survival), morning temperature taking (referred to as BBT) and cervical checks. The Justisse Method is a particular approach to teaching those skills. It is secular (unlike some of the large organizations that teach FAM from a Catholic perspective) as well as pro-choice and pro-woman. We support women in their reproductive freedoms and encourage them to make the best choices for them around their sexual and reproductive health. Justisse is the only secular organization worldwide that has its own system of charting, and also trains Holistic Reproductive Health Practitioners and Educators.

Robyn: It sounds a lot like the rhythm method. How effective is FAM compared with this outdated method?

Amy: Being confused with the rhythm method is FAM’s greatest challenge. The rhythm method is what we call in the field “a retrospective method” meaning it takes past cycles and tries to use it to predict future cycles. A lot of apps on the market do something similar. FAM is different in that there is no prediction at all. We make daily decisions about our contraception based on empirical markers of our fertility. These markers are grounded in research on human physiology. Research consistently shows that when taught and applied correctly, FAM is 99.4% effective in preventing pregnancy.

Robyn: What other insights (besides contraception or fertility signs) may a woman discover when she uses FAM?

Amy: There are so many it is hard to know where to begin! In the first few months of charting a woman may discover things about her digestion. Certain types of mucus tend to indicate inflammation which can occur when we have a sensitivity or an allergy to a particular food or something in our environment. My clients and I have also discovered thyroid problems, nutrient deficiencies, and adrenal fatigue through charting. On the emotional side women typically discover there is a cyclicity to their energy, libido, mood and sense of introversion or extroversion. I think through charting we all become more aware of the things that affect us and how to recognize what we truly need in any given moment.

Robyn: Any final advice for women looking to change to natural birth control?

Amy: Trust your intuition. And don’t be afraid to challenge authority. Most physicians don’t understand what FAM is or how it works, so you will likely have to advocate for yourself if you want to make the switch. Don’t let your inner authority be overrun by the voice of “experts” who claim to know better. You are your own best expert on your body.

Kim and Amy are the real sisters behind Red Tent Sisters. Amy is passionate about teaching women how to manage their fertility naturally, and Kim loves to help women feel sexually empowered. They offerclasses, private coaching, a blog, and a YouTube channel. They also have an online, eco-friendly shop called ecosex.ca. They’ve been featured in every major Canadian news outlet, including The Globe & Mail, The Toronto Star and Maclean’s. For more on their philosophy and offerings check out their About Us video.