1. Go green
A recent large-scale study from Japan found that green tea may lower stress levels. Published in the American Journal of Clinical Nutrition, the research probed the headspace and diets of 42,093 Japanese subjects. “Green tea consumption was inversely associated with psychological stress with a minimum of 100ml per day,” concluded the authors (who also noted that black tea may hold the same powers, as the “constituents of the two types of tea are similar”!).
Tip: Try substituting coffee for green tea three days a week—my favourite variety is Genmaicha. Add a teaspoon to a cup of boiling water and infuse for 5-10 minutes.
2. Five-minute meditation
“Meditation allows you to choose which thoughts you want to jump into, and which you want to let pass,” says Wai Cheong Kok, resident Buddhist teacher at Vajaya Institute in Ashfield, Sydney. “We have a bad habit of jumping into any ‘thought train’ that enters our mind. A lot of people get frustrated when the mind wanders. A better approach is to let go of the distracting thought.” If the traditional ‘crossed-legged, eyes closed and hands facing-backwards’ gig is not for you, ‘mindful meditation’ may just be the solution.
Tip: To calm your mind instantly, focus on your breath. “Breathe in and out a few times and try to enjoy the soothing sensation of your breath. Let those agitating thoughts go and let your mind return to a more balanced state,” instructs Cheong Kok.
3. Sleep soundly
According to psychologist Dr Suzy Green, a good night’s sleep is one of the best ways to boost your mood stave off stress. “We need about 8 hours each night,” she says. “Don’t do what I do and fire up your lap top while you’re sitting in bed, though! You need to make sure that your mind primarily associates your bedroom with sleep and not other activities, like entertainment or work.”
Tip: If you’re female and you’re menstruating, did you know you need more sleep? “Women tend to need a little more than normal for a day or two before their period, and on heavy flow days,” says naturopath Emily Bradley.
4. Head-soothing herbs
A new study from the Cochrane Systematic Review has found that the herb hypericum perforatum extracts can reduce symptoms of the blues, with fewer side effects than standard pharmaceutical options. The review examined trials with over 5,000 patients suffering low mood— the drop out rate for those taking the extract was 47 per cent lower than those taking selective serotonin reuptake inhibitors.
Tip: If your practitioner advises you to take St John’s Wort, be mindful not to skip doses, this can reduce the herb’s efficacy, says Bradley.
Am J Clin Nutr. 2009 Dec;90(6):1615-22. Epub 2009 Oct 14.
Other references available on request