Christmas leaves many of us tired and exhausted in its aftermath. All the preparation and hype before Christmas combined with excess eating and drinking during the festive season results in many hitting the New Year on a very low throttle! Then instead of approaching the New Year gently and respecting our low energy levels, we pack away the decorations, brush ourselves down briskly and set about the sacrifices and hardships of our New Year resolutions! A wise owl once told me that if we used our intelligence to observe nature in January we would come to realise that it is a month of hibernation during which many animals are underground, sleeping their way through the wind, cold and rain. How strange is human behaviour in comparison! No wonder that many of us struggle with January!

For the last number of years I have preferred to leave the challenge of resolutions to Lent, a more appropriate time of year I feel for revving one self up again, when the evenings are starting to lengthen and better weather is approaching. With Lent falling so early this year it is surely time enough for any drastic change. I prefer to use January instead to slowly turn things around and this more often than not includes adding something extra to my supplement regime to protect and safeguard my energy and stamina. Many people experience a loss of vitality and motivation during January and this can often lead to stress, despair and even depression. Natural health has some useful supplements to help protect against any feeling of apathy setting in.

Ginseng and Rhodiola represent two of nature's herbs that have much to offer in helping us cope with the stress of modern day living.

GINSENG

Ginseng is known as an adaptogen in herbal medicine, i.e. it helps the body to cope with stress. Ginseng achieves its effect by a direct action on the adrenal glands, encouraging normal functioning of the adrenals when they are challenged by stress. Ginseng is useful for stress, fatigue and a general lack of energy – it enhances mental activity and physical endurance and does so without the let down associated with caffeine type products. Ginseng boosts appetite and supports the immune system – making it further useful as a preventative measure during the cold and flu season.

There are two different types of Ginseng – Siberian (eleuthero) and Korean (panax). The two types are from different herb families but the effects of both on the body are very similar and both are generally just referred to as Ginseng. Siberian Ginseng is reputed to have a softer effect than Korean, taking a longer period of time to reach its full effect in the body but producing a more prolonged effect when use of the herb is discontinued. Siberian Ginseng is usually the choice of Ginseng preferred by females, (although it is still very suitable for male use), whereas men may prefer the stronger and more immediate effect of Korean Ginseng.

Ginseng, in either form, is not recommended for use in those with irregular blood pressure or suffering from heart disease.

RHODIOLA

In comparison to some herbs which have been used for centuries in traditional herbal medicine Rhodiola or Artic root might be considered something of a new herb as a Russian Botanist only first discovered it in the 1930s. It then remained a Soviet secret from the western world for many years but today more and more people in the western world are becoming familiar with this potent herb and its benefits. As with Ginseng, most of Rhodiola's benefits are related to its effect as an adaptogen. Rhodiola increases the body's resistance to stress by regulating the body's hormonal response to stress. However rather than just acting on the adrenal glands themselves, as in the case with Ginseng, Rhodiola appears to combat stress by acting on the hypothalamus gland in the brain. The hypothalamus represents the initial hormonal trigger of biological stress responses and it is under its influence that the adrenal glands are regulated. Rhodiola has been shown to be useful in boosting physical energy, improving mental alertness, improving concentration and memory, improving sleep patterns, alleviating depression, increasing recovery from exercise and improving male sexual function. All in all Rhodiola appears to deal with most, if not all, of the symptoms of modern day stress and its associated fatigue.

Rhodiola should not be taken alongside prescription antidepressants or tranquillisers or alongside hormone medication such as steroids, hormone replacement therapy and oral contraceptives.

St John's Wort and 5HTP are two useful supplements for those who find themselves depressed, low in mood and not able to sleep at this time of year.

ST. JOHN'S WORT

Serotonin is a brain chemical that when produced by the brain causes us to feel happy and content with life. It also helps us sleep fitfully. Serotonin levels are often low within the brain of depressed individuals and the orthodox treatment of depression is often centred around raising serotonin levels in the brain either by enhancing its production or preventing its breakdown. St. John's Wort is used in herbal medicine to treat mild to moderate depression. Its mode of action is considered to be in helping prevent the breakdown of serotonin in the brain.

In spite of the controversy that surrounded St. John's Wort and drug reactions a number of years ago, it still remains the choice of many in treating mild depression. It has perhaps stood the test of time and I would argue that St. John's Wort is perhaps one of our safest herbs because we know the drugs that it interacts and interferes with. Many of our other commonly used herbs have unfortunately not been so rigorously tested.

St. John's Wort should not be taken alongside orthodox antidepressant medication.

St. John's Wort can speed up the breakdown of some known drugs in the body and hence interfere with their life in the body. It is advisable when purchasing this herb to enquire that it is suitable for you if you are taking any other medication.

5-HTP

5-HTP is a substance that is normally produced in the body from the amino acid tryptophan. 5-HTP is used in turn by the body to produce serotonin and serotonin, as discussed in relation to St John's Wort, is an important neurotransmitter that aids with depression and insomnia. Cow's milk is naturally rich in the amino acid tryptophan and this explains the science behind the traditional use of a warm glass of milk at bedtime to aid a good night's sleep.

5-HIP is available as a supplement, derived from the seeds of the griffonia plant, and may be of use for those who suffer from depression or insomnia. The basic premise is that there is a deficiency of serotonin within the brain of depressed individuals and insomniacs. The supplement is best taken with a high carbohydrate meal or drink such as orange juice for better absorption into the brain.

5-HTP should not be taken long term and it should not be taken alongside orthodox antidepressant medication prescribed by a doctor.

EXERCISE

While I have stated my belief that the New Year needs to be approached gently, the value of a regular exercise programme in maintaining good mental health cannot be overstated. It has been found that regular participation in exercise and physical activity is strongly associated with decreased symptoms of depression, anxiety, insomnia and malaise (rundown feeling).

It appears that exercise is a critical component of a happy as well as a healthy life!