As if depression or anxiety is not enough to deal with, many people have to deal with both. Alarmingly, about 85% of people with depression also experience some anxiety; about 90% of people with anxiety suffer some depression (Eur Arch Psychiatry Clin Neurosci 2016;266(8):725–736). When people suffer from depression and anxiety simultaneously, the condition is more disabling and harder to treat
There is also a condition called Mixed Anxiety and Depressive Disorder (MADD), in which neither one predominates or is severe enough to warrant a psychiatric diagnosis separately, but, combined, do warrant a diagnosis.
Several natural supplements are effective for treating both depression and anxiety. Knowing about these treatments can be important from a perspective both of cost and of effectiveness.
An important emerging herb for the treatment of depression is saffron. When people with depression were given 30mg of saffron extract or 100mg of the drug imipramine, the improvement was equal in the two groups, but the saffron was better because it was safer (BMC Complement Altern Med 2004;4:12). When 15mg of saffron petal extract or 10mg of Prozac are taken twice a day by people with depression, saffron brings about a significant effect that is equal to the effect of Prozac (JEthnopharmacol 2005;97:281-284; Prog Neuropsychopharmacol Biol Psychiatry 2007;31:439-442). Meta-analyses of saffron and depression have found the herb to be better than placebo and at least as good as drugs with the advantage of being safer (J Integr Med 2013;11:377-383; Hum Psychopharmacol 2014;29:517-527).
Excitingly, a recent study has shown for the first time that saffron is also an effective treatment for anxiety in people with depression and anxiety. This double-blind study gave 54 people with both mild to moderate depression and anxiety, according to the Beck Inventory, either a placebo or 100mg of saffron a day for twelve weeks. The saffron group had significantly greater improvement in depression than the placebo group with a 2 point greater improvement. The significant improvement in depression is consistent with the earlier saffron studies. What is new and exciting about this study is that the saffron group also had a significantly greater improvement in anxiety: the improvement was 3 points better than the placebo group (J Complement Integr Med 2016;13(2):195-199).
The evidence continues to mount for this impressive herb. When sixty people with mild to moderate depression and anxiety were given the SSRI citalopram or 30mg of saffron for six weeks, the response to both treatments for depression and anxiety was significant and equal, meaning that saffron was as good as the drug (Pharmacopsychiatry 2017;50(04):152-60).
And now, in a just published study that seems to be the first study of kids with MADD, 68 kids between the ages of 12 and 16 were given either a placebo or 14mg of standardized saffron extract twice a day for eight weeks. All of the kids suffered from mild to moderate depression and anxiety. They were then evaluated for separation anxiety, social phobia, generalized anxiety, panic, obsessions/compulsions, and depression. The saffron produced significantly better improvements in overall symptoms and separately on separation anxiety, social phobia and depression. Overall, the saffron group had a 33% reduction in their symptoms compared to a reduction of only 17% in the placebo group. Anyone who had a greater than 50% improvement in total score was considered to be a responder. While only 11% of the placebo group were responders, 37% of the saffron group were (J Affect Disord 2018;232:349-357).
This gentle herb is as powerful as the not so gentle anti-anxiety drugs. Lavender oil capsules were compared to the benzodiazepine lorazepam in a six week study of people with Generalized Anxiety Disorder (GAD). The results were the same for both treatments: lavender produced a 45% improvement on the Hamilton Anxiety Scale (HAMA) and lorazepam produced a 46% improvement. Unlike benzodiazepines, though, the lavender oil was safe, non-sedating and non-addictive (Phytomed 2010;17(2):94-9).
Lavender can also compete with antidepressant drugs. People suffering from depression were given 60 drops of lavender tincture and placebo or 100mg of the antidepressant drug imipramine and placebo or 60 drops of lavender and 100mg of imipramine in a double-blind study. After 4 weeks, all 3 groups improved significantly. The group taking both imipramine and lavender experienced a significantly greater improvement than those taking either treatment alone (Prog Neuropsychopharmacol Biol Psychiatry 2003;27(1):123-7).
But what if you suffer from both anxiety and depression? When people with MADD were given 80mg of lavender oil or placebo for seventy days in a double-blind study, scores on the HAMA dropped significantly more in the lavender group: 10.8 points versus 8.4. Depression scores also dropped significantly more in the lavender group: 9.2 points versus 6.1. People on lavender had better clinical outcomes and better improvement in quality of life (Eur Neuropsychopharmacol2016;26:331–40).
Adding to the evidence is a study that compared 160mg of lavender oil a day to the SSRI paroxetine in people with GAD. After 10 weeks, HAMA scores decreased by 14.1 points on lavender but only by 11.3 points on paroxetine. 60.3% of people on lavender oil reduced their HAMA score by at least 50% compared to 43.2% on paroxetine. 46.3% of the lavender oil group now had scores below 10 versus only 34.1% of the paroxetine group. Interestingly for our topic, the lavender oil also showed “a pronounced antidepressant effect.” The researchers concluded that, for GAD, lavender oil is better and safer than paroxetine (Int J Neuropsychopharmacol2014;17(6):859-869).
And one more intriguing thing about lavender, depression and anxiety. Anxiety, stress and depression during pregnancy can have a negative effect on the health of both the mother and child. So, in a double-blind study, researchers asked 141 healthy pregnant women to rub either placebo cream or lavender cream onto their legs for ten to twenty minutes 1.5 hours before going to bed. The lavender cream contained 1.25% lavender essential oil. At the end of the eight week study, there was significant improvement in anxiety, stress and depression in the lavender group compared to the placebo group. By the end of only the fourth week, there was already significant improvement in stress and anxiety (J Caring Sci 2015;4:63-73).
St. John’s Wort
St. John’s wort is well known as a herb for depression. Less well known is that one double-blind study has also demonstrated that St. John’s wort reduces anxiety (Fortschr Med 1995;113:404-8).
In an impressive study, 43% of people who had not responded to any antidepressant drug responded to 5-HTP. An additional 8% improved significantly (Neuropsychobiol 1980;6:230-40). A review of studies determined that 5-HTP is as effective as tricyclic antidepressant drugs (Biol Psychiatry 1981;16:291-310). 5-HTP beat an SSRI, the leading class of antidepressant drug: 60.7% responded to the 5-HTP versus 56.1% to the drug. 5-HTP brought about a greater response, and it did it faster and safer (Psychopathology 1991;24:53–81). And in a double-blind study, 5-HTP was the equal of Prozac (Asian J Psychiatr 2013;6:29-34).
But a placebo-controlled study has now also shown that 200mg of 5-HTP significantly reduces the reaction to a panic challenge in people with panic disorders. There was improvement in anxiety, panic symptom score and the number of panic attacks (Psychiatry Res 2002;113:237-43).
Rhodiola has the impressive ability to calm you down and energize you at the same time. Rhodiola calms stress, improves well-being and decreases mental and physical fatigue. When 80 people with mild anxiety were given either 200mg of Rhodiola rosea or nothing twice a day for two weeks, compared to the control group, the rhodiola group experienced significant reductions in anxiety, stress, anger, depression and confusion. They also had significant improvement in overall mood (Phytother Res 2015; 29(12):1934-9). So, rhodiola also helps both anxiety and depression.
A strange addition to the list is probiotics: not usually thought of as a psychological supplement. In the first ever study of probiotics and psychological conditions, people with depression had significantly better improvement in mood on a probiotic than on a placebo (Eur J Clin Nutr2007;61:355-61). That study introduced probiotics as a supplement for depression. A second study found that a month of probiotics significantly improved depression and anger (Gut Microbes 2011;2:256-61). But, the same study also found significant improvement in anxiety. An earlier study had already hinted at an antianxiety effect for probiotics: a placebo-controlled study of people with chronic fatigue syndrome found that probiotics significantly reduced their anxiety scores (Gut Pathology 2009;1:6-10). So, the research also points to probiotics as a supplement for people with both depression and anxiety.
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
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Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
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Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.