Spice Up to Mood Up
In the winter when it’s cold outside and there are fewer hours of sunlight, it becomes more difficult to be outdoors. The reduction in your exposure to sunlight leads to falling levels of serotonin and that affects our mood, appetite, and sleep patterns. This year’s ongoing pandemic has further triggered depression in many Americans, while many others experience seasonal affective depressive disorder as well. Depression is characterized by prolonged dysphoria, or a depressive, anxious, or agitated-ridden mood. In more severe conditions, dysphoria can result in decreased interest in self-care and can even take the form of life-threatening actions. Medical help is the first thing you should seek if you are suffering from severe depression, but for almost everyone else eating the right foods can help to lift your mood.
Cooking spices also do not only make a meal taste delicious healing herbs and spices help your body return to a natural hormonal balance that can help you return to a happier state of mind. Many spices are also anti-inflammatory and can improve the environment for a healthy digestive tract microbiome. Healthy digestive bacteria produce neurotransmitters that are chemicals that help control mood. In fact, about 90 percent of serotonin that we usually think of as the “happiness” brain chemical, is actually produced in your digestive system. Flavonoids that are found in many herbs and spices also help lower depression by regulating neurotransmitter levels, energy metabolism parameters, cytokine levels, and reducing oxidative stress.
Cooking spices are an easy, all-natural method to get relief from the symptoms of a low mood. These five cooking spices are also prescribed as ingredients in many of the herbal medicinal formulas at Tao of Wellness so you may want to look for ways to incorporate these delicious flavors into your own favorite recipes;
GINGER
Ginger has a pungent aroma and a peppery flavor with a sweet hint of lemon. In Traditional Chinese Medicine, ginger is considered to be a warming herb that acts specifically on the digestive system to help ameliorate abdominal pain, diarrhea, nausea, vomiting, or food poisoning. Ginger is also clinically used to relieve lung congestion that is accompanied by a cough. This healing herb provides the body with essential micronutrients and amino acids that are required for proper brain and nervous system functioning. Interestingly, chemicals found in ginger have also been shown to interact directly with serotonin receptors that are believed to be responsible for its antidepressant effects. The antioxidant effects of ginger root are also thought to safeguard the neurons (nerve cells) of the brain against the oxidative stress that is common in many neurodegenerative diseases including Parkinson’s and Alzheimer’s Disease.
CINNAMON
Cinnamon has a spicy, sweet flavor. This powerful warming spice not only helps heat you, it also has anti-inflammatory properties that help reduce the symptoms of depression. A recent study has shown that cinnamon extracts possess antidepressant efficacy by inhibiting the inflammatory process and increase serotonin levels in the hippocampus. With its spiced, wintery aroma, cinnamon is enveloping, warming and it stimulates neurons. Whether ground or in sticks, cinnamon can influence brain function by boosting concentration, memory, and attention. It's also a great solution for calming sugar cravings and it may help regulate blood sugar and cholesterol levels. A review of published studies found that cinnamon consumption was associated with a decrease in levels of fasting glucose, total cholesterol, LDL cholesterol, and triglyceride levels, and it significantly reduced inflammation and clinical symptoms in people with rheumatoid arthritis.
TURMERIC
Turmeric is well known for its spicy pungent taste and anti-inflammatory effects. An ingredient in turmeric called curcumin has been used in several studies as a treatment for depression. A psychiatry and pharmacology professor from the University of Toronto weighed in on the possible healing properties of turmeric and curcumin for treating depression; he said, “Curcumin does have an effect on several physiological systems that are implicated in the causes of depression. It certainly would be a reasonable hypothesis that it could be in possession of antidepressant properties”. The anti-inflammatory properties of turmeric can help those who are depressed because a depressed person oftentimes has increased inflammation that can be one of the causes of depression.
SAFFRON
In Traditional Chinese Medicine, saffron is both sweet and warming; it is used to improve blood circulation, remove stagnation, and promote detoxification. There is also anecdotal evidence that saffron can inhibit the growth of some types of cancer cells and it has been used in healing as a Chinese medicinal herb that is called “Hong hua.” Saffron’s nickname is the “sunshine spice” since it can help brighten mood; it is rich in dietary flavonoids that have proven antidepressant effects that increase the availability of neurotransmitters: dopamine, norepinephrine, and serotonin; and it balances the levels of these neurotransmitters in the body.
In a study in which one group of depressed individuals was given saffron and another was given Prozac, a common antidepressant drug, by the end of the trial saffron was found to be just as effective as Prozac. In standard cooking amounts, saffron does not appear to cause adverse effects in humans, however, because saffron can stimulate contractions of the uterus, high doses of saffron should not be taken by pregnant women. Extremely high doses of saffron can be toxic and saffron supplements should not be taken by people who are on blood-thinning medications or who have heavy menstrual bleeding.
GARLIC
Garlic has been used as a culinary spice for at least 5,000 years—it is one of the world's best known and most widely used herbs. Garlic is also used to treat a wide range of diseases including high blood pressure, athlete's foot, infections, and ulcers. The active ingredient in garlic is allicin, a sulfur-based chemical that when crushed or chewed produces compounds that support the cardiovascular system by lowering cholesterol and triglyceride levels in the blood and reducing the stickiness of platelets. Test-tube studies show that garlic has antibacterial, antiviral, and antifungal properties while human studies show that garlic reduces the risk of several cancers, particularly those of the esophagus, stomach, and colon. Also, there is an interesting suggestion that eating garlic can have a positive impact on our stress levels because compounds found in garlic work to protect our neurons (specialized brain cells that transmit information) from injury and disease by stimulating the production of chemicals that help the cells withstand stress. This potent herb enhances the production of serotonin, the neurotransmitter which is important for feelings of happiness. There is also evidence suggesting that adrenal gland response to stress is positively affected by garlic because it leads to a reduction in the number of stress hormones that are produced so you feel less stressed and fatigued.
Although these spices have many properties that can be beneficial for improving your mood, it is possible that you may be allergic to them or maybe taking a medication that would preclude your use of them. Although these spices do have many beneficial properties and are useful in cooking, we do not recommend that you take them in the form of a supplement without seeking the advice of your healthcare provider.
Bon appetit!