In honor of World Mental Health Day (which is on Oct. 10), we want to lift a cup of tea to all those who strive to navigate their lives while living with mental health issues, such as depression, schizophrenia, anxiety, mood swings, and other challenges. We also salute all the mental health professionals who work hard to help those who seek assistance.
Most of all, we want to emphasize the importance of good mental health and discuss several tools that everyone can use to support it.
Mental Health Today
The theme for World Mental Health Day is “Make mental health and well-being for all a global priority.” This focus, which was set by the World Federation for Mental Health, is especially poignant and critical now, given the stress and anxiety surrounding the recent global health crisis.According to the World Health Organization, individuals with severe mental health conditions die as much as 20 years early because of preventable physical conditions. In 2019, approximately 970 million people (one in eight) worldwide lived with depression and anxiety disorders or other mental health conditions, such as bipolar disorder, post-traumatic stress disorder, eating disorders, autism, and schizophrenia. Most of these individuals don’t have access to effective care.
There are several things you can do that can go a long way toward supporting your mental well-being and managing mental health challenges. The Mental Health Association’s guidebook, “Our Best Mental Health Tips Backed by Research,” offers research-backed practices that can help. These include spending more time in nature, talking with someone you trust for support, doing volunteer work and other acts of kindness, being aware of any use of drugs or alcohol, planning things to look forward to, and adopting a healthy diet.
Cup of Tea, Anyone?
Sometimes, the little things in life can mean a great deal. Take a cup of tea, for example. For many years, scientists have been evaluating the effects of tea on our health, including mental health, and the findings have been enlightening.“Tea is calming, but alerting at the same time,” according to psychopharmacologist Andrew Scholey at Swinburne University of Technology in Melbourne, Australia.
This paradoxical effect means that individuals may derive two seemingly opposite benefits from tea.
That isn’t to say that tea is a magic potion. Neuropsychiatrist Stefan Borgwardt of the University of Basel in Switzerland noted that “it’s important not to overestimate the effects.” However, since about one-third of people with depression and anxiety never find a therapy that works for them, adding a natural remedy that may offer some relief is welcome.
Mental Health Benefits of Tea
Scientists have seen some positive results among individuals who consume tea versus those who don’t. In a study of nearly 9,700 adults, the authors found that those who drank at least three cups of green tea per week had a 21 percent lower prevalence of depression than their peers who didn’t drink the tea.L-theanine is an amino acid found in high amounts in green tea (especially matcha) and in lesser amounts in black, white, and oolong. A 2016 study found that participants who consumed 200 milligrams of L-theanine daily (that’s the amount found in eight cups of tea) showed lower levels of the stress hormone cortisol and were more relaxed after participating in stressful tasks than those who consumed a placebo.
Proof of the relaxing effects was seen in magnetoencephalography, which shows brain activity. The benefits of L-theanine may be associated with its ability to pass through the blood-brain barrier and directly impact the brain. It also has an effect on the body’s stress response system by reducing cortisol and perhaps enhancing gamma-aminobutyric acid levels, which lowers anxiety.
If you’re looking for better focus and attention, then the EGCG (epigallocatechin gallate) found in green tea may help. Research shows that consuming EGCG can result in a relaxed yet attentive state of mind. Like L-theanine, it can pass through the blood-brain barrier and enhance cognitive function.
Several herbal teas have also been shown to affect mood and help with relaxation and focus. Consider adding one or more of these teas to your daily routine.
Ashwagandha: This tea may reduce symptoms of depression and anxiety. This ancient herbal tea may also lower stress hormone (cortisol) levels. In a clinical trial, experts found that individuals who took ashwagandha had stress-relieving effects and lower cortisol levels than participants who didn’t take ashwagandha.
Chamomile: This tea may help with anxiety. In a 2016 study, people with a generalized anxiety disorder who consumed chamomile tea showed a reduction in their moderate to severe symptoms.
Lemon balm: This tea is for depression and anxiety. This member of the mint family has a calming effect. A 2014 study shows that individuals who consumed lemon balm tea or yogurt containing lemon balm showed improved mood and anxiety.
Bottom Line
Attaining and maintaining optimal mental health continues to be a challenge worldwide, and experts are always striving to find effective preventive and therapeutic remedies. Including teas in your daily routine may play a helpful role in this quest.Sources
Scholey A et al. Acute neurocognitive effects of epigallocatechin gallate (EGCG). Appetite 2012 Apr; 58(2):767-70.
Gilbert N. The science of tea’s mood-altering magic. Nature 2019 Feb 6
Kim J, Kim J. Green tea, coffee, and caffeine consumption are inversely associated with self-report lifetime depression in the Korean population. Nutrients 2018 Sep 1; 10(9):1201
Lopresti AL et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep; 98(37):e17186.
Mao JJ et al. Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine 2016 Dec 15; 23(14):1735-42.
Scholey A et al. Anti-stress effects of lemon balm-containing foods. Nutrients 2014; 6(11):4805-21.
White DJ et al. Anti-stress, behavioral and magnetoencephalography effects of an l-theanine-based nutrient drink: A randomized, double-blind, placebo-controlled, crossover trial. Nutrients 2016 Jan 19; 8(1):53
World Mental Health Day. Mental Health Foundation
World Health Organization. Mental health.
World Health Organization. Mental health disorders.
