Ah, the winter blues. As the chilly winds wrap us in their icy embrace and the daylight hours grow shorter, it's no secret that many of us experience a dip in our spirits.
It's as if winter's arrival brings with it an unwelcome visitor—a lingering sense of melancholy that casts a shadow over our days.
The phenomenon of winter blues, also known as seasonal affective disorder (SAD), affects a significant number of individuals each year.
As the days become shorter and sunlight dwindles, it's not uncommon to experience mood swings, low energy levels, and a general feeling of being downcast.
The lack of sunlight and with the sun setting by 5 p.m. can disrupt our body's internal clock and affect the production of serotonin, a neurotransmitter that plays a crucial role in regulating mood and emotions.
While seeking professional help is essential for those experiencing severe symptoms, it's worth exploring the realm of natural remedies that can naturally boost and improve our mood and mindset.
Also Read: Winter blues & mood lifting herbs
That's where the magic of herbs comes into play. From the soothing properties of chamomile and lavender to the invigorating effects of peppermint, nature has blessed us with a treasure trove of botanical wonders that can uplift our spirits and bring a ray of sunshine into our lives.
Nature is here full of medicinal healing for all of us. Let’s discover and dive into the key herbs that help us unlock a brighter, more joyful winter season while reclaiming the warmth within our souls.
St. John's Wort
Historically used for centuries, St. John's Wort is renowned for its antidepressant qualities.
Research shows that St. John's Wort contains active compounds that inhibit the reuptake of serotonin, dopamine, and norepinephrine in the brain, thereby increasing their availability and positively influencing mood regulation.
These mood-enhancing properties make it a popular natural remedy for addressing symptoms of seasonal affective disorder.
Incorporating it in your winter routine through tea, tincture, or oil infusion can help alleviate feelings of sadness, lethargy, and low mood.
Lavender
Lavender has a long history of use in aromatherapy for its calming and soothing effects.
Scientific studies suggest that lavender possesses anxiolytic and mood-stabilizing properties, making it a valuable natural option for alleviating symptoms of seasonal affective disorder.
The inhalation or topical application of lavender essential oil has been found to reduce anxiety levels and promote relaxation, thus improving overall mood and well-being.
One study published in the Journal of Alternative and Complementary Medicine demonstrated the anxiolytic effects of lavender aromatherapy in patients with anxiety disorders.
Another study published in the journal Frontiers in Pharmacology highlighted lavender's ability to modulate neurotransmitters and promote a sense of calmness.
You can incorporate lavender essential oil into your cold-weather routine by diffusing it, using it in baths, or creating homemade lavender-based products.
You can also warm up your home by baking some lavender-infused recipes like cookies.
Lemon Balm
Used since ancient times, lemon balm is a gentle herb that uplifts mood and reduces anxiety.
Lemon balm possesses anxiolytic and mood-stabilizing properties, making it a promising natural remedy for alleviating symptoms of seasonal affective disorder and winter blues.
Research suggests that lemon balm may enhance mood, reduce anxiety, and improve cognitive function.
Incorporating lemon balm into your routine during the winter months can be done by enjoying it as a soothing tea, using fresh leaves in salads or soups, or utilizing it in homemade herbal syrups and tonics.
Chamomile
Chamomile is renowned for its calming properties, making it an excellent herb for reducing stress and promoting relaxation.
It contains apigenin, a compound that binds to specific brain receptors, resulting in a calming effect.
Research suggests that chamomile possesses anxiolytic and antidepressant properties, helping to alleviate the winter blues.
Incorporating chamomile into your routine during the winter months can be done by enjoying it as a warm, comforting tea.
Sip on chamomile tea before bedtime for ultimate relaxation and tranquility, or use it as a base for herbal blends.
Peppermint
With winter comes the addition of peppermint-flavored candy, cookies, and sweet treats that give us a refreshing cool taste in our mouths to match the outside temps.
And yet, while being ever-so tasty, peppermint showcases both calming and soothing properties to help kick the winter blues.
The herb is packed with phenolic acids, volatile oils, tannins, triterpenes, flavonoids, and coumarins, all of which assist with cognition, microbiome balance, and nervous system regulation.
Additionally, due to its cooling effects, it can naturally add a little pep in your step and invigorate your mental state.
So next time you’re dreading your family winter gathering, peppermint is on your side to keep you cool, calm, and collected.
Ashwagandha
Ashwagandha, an adaptogenic herb, has been used for centuries in Ayurvedic medicine to reduce stress and promote overall well-being.
It helps regulate cortisol levels, supporting the body's stress response.
Holistic research suggests that ashwagandha exhibits adaptogenic properties, helping the body adapt to stress and promoting emotional well-being.
Another study published in the Indian Journal of Psychological Medicine showed that ashwagandha extract had antidepressant effects in individuals with anxiety and depression.
Incorporating ashwagandha into your routine during the winter months can be done by consuming it as a powder mixed with warm milk or incorporating it into smoothies.
Rhodiola Rosea
Rhodiola Rosea is another adaptogenic herb known for its mood-enhancing properties.
It helps the body adapt to stress and reduces fatigue. Research suggests that Rhodiola Rosea may help alleviate symptoms of depression and enhance mood by regulating neurotransmitters and modulating the stress response.
A study found that Rhodiola Rosea reduced symptoms of mild to moderate depression and stress-induced fatigue in participants, demonstrating the herb's positive effects on mental well-being.
Incorporating Rhodiola Rosea into your routine during the winter months can be done by consuming it as a supplement or using a root extract in smoothies, teas, and more.
Holy Basil
Holy Basil, also known as Tulsi, is considered a sacred herb in Ayurvedic medicine.
It helps reduce stress, anxiety, and promotes mental clarity. Holy Basil exhibits adaptogenic and antidepressant properties, making it a valuable herb for mood enhancement.
Research shows that Holy Basil helps reduce symptoms of anxiety and depression by modulating neurotransmitters and the stress response.
A study published in the Journal of Ayurveda Integrative Medicine highlighted its ability to improve mood and well-being in humans, as well as its positive effects on memory and cognitive function.
You can use Holy Basil during the winter months by enjoying it as a tea or incorporating fresh leaves into meals, like soups, stews, and salads.
Ginseng
Ginseng has a long history of use in traditional medicine for its apaptogenic properties.
It helps combat fatigue, boosts energy levels, and supports mental focus.
Ginseng exhibits adaptogenic properties, aiding in stress reduction and mood enhancement.
Studies have shown that Ginseng may help alleviate symptoms of depression by modulating neurotransmitters and improving overall well-being.
A study published in the Journal of Medicinal Plants found that it demonstrated a long list of benefits to the body and nervous system, including positive cognitive function, mood regulation, as well as holding antipsychotic, anti-fatigue, and soothing effects.
For the winter, you can take Ginseng as a supplement, sip on some tea, or adding it into recipes.
Passionflower
Passionflower has calming and sedative effects, making it useful for alleviating anxiety and promoting relaxation.
Passionflower possesses anxiolytic and sedative properties, making it a valuable natural option for alleviating symptoms of anxiety and depression.
Studies have shown that Passionflower can help reduce feelings of restlessness, improve sleep quality, and promote a sense of calmness.
A study published in the Journal of Clinical Pharmacy and Therapeutics demonstrated the anxiolytic effects of Passionflower in participants with generalized anxiety disorder.
Another study highlighted Passionflower's positive impact on sleep quality and anxiety reduction.
With a name like Passionflower, sipping on some tea or using a bright tincture can make any winter day a warm and sunny one.
Saffron
Saffron is a prized spice known for its antidepressant properties. Saffron contains compounds that can positively influence mood and alleviate symptoms of depression.
Studies have demonstrated saffron's antidepressant effects and its ability to enhance the production of neurotransmitters associated with mood regulation.
Incorporating saffron into your diet during the winter months can be done by using it sparingly in cooking, such as in rice dishes, soups, or desserts.
