As the holidays approach, they present an array of dizzying demands – parties, shopping, baking, cleaning and entertaining, to name just a few. It is such a buy time between Thanksgiving and the New Year, that it often brings with it unwelcome guests such as fatigue, stress and depression.

As a Holistic Health Coach, I am a firm believer that we need to bring balance into our lives at all times but especially during this demanding season. There are foods, herbs and spices that can be added in to you daily diet that can quell some of these seasonal ailments. By incorporating these suggestions you may end up enjoying the holidays more than you thought you would.

Fatigue
While your own efforts of getting enough rest, taking power naps and not overindulging will help you combat fatigue to a great extent, a little help from Mother Nature will make matters much easier. Nature has an astounding pharmacy and each spice and herb it creates has its own concentrated synergy and intelligence.

Siberian Ginseng, also known as eleuthero, reduces fatigue, increases the body’s ability to handle stress, and naturally supports healthy adrenal function. It is usually found in supplement form.

Licorice Root 
is a fatigue-fighting herb that helps rebuild damaged adrenals and reduces cravings for sweets and caffeine, which cause an energy crash after an initial rush. Licorice Root can be drunk as a tea or taken in capsule form. But be cautious about taking licorice for prolonged periods of time (more than 4 weeks) as it can cause water retention and high blood pressure.

And lastly, Ginkgo Biloba 
can be used to reduce fatigue and enhance oxygen utilization. In cases of fatigue, the adrenals suffer from a significant amount of oxidative stress, leading to an increase in free radicals. Ginko Biloba studies have been shown to protect the adrenal glands, the brain and the liver from damaging free radicals.
Fatigue is common during this time of year because of all the extra activities we try to fit in. Besides herbs, getting plenty of sleep is your number one priority!

Stress
Herbs are a perfect solution to reduce stress. During the holidays it is advisable to take some time to slow down, rejuvenate and regain balance from the holiday madness. My favorite way to do that is by sitting down, taking a break and sipping tea. The following herbs both come in the form of tea. They assist in calming an overactive mind, help break down adrenaline, strengthen our heart and breathing systems, all of which are under attack by ongoing stress.

Chamomile is an herb that the ancient Egyptians dedicated to the sun because it cured so many things, including fever, aging, and the problems associated with overindulging in rich foods, drugs, and alcohol. All the things we seem to do during the holidays! A lot of stress problems these days also have components of overindulgence and taking in too many substances of one kind, or the other – and we pay the price in physical stress on the body. Proven to have a relaxing and restorative effect, chamomile is an good all round anti-stress herbal remedy.

Holy Basil (also known as Tulsi) has a wide variety of uses stemming back thousands of years. Within the tradition of Ayurvedic medicine, it is used to alleviate stress, headaches, colds, digestive problems and inflammation. Recent studies have also shown that it’s also a powerful antioxidant and may even be able to reduce blood glucose levels and cholesterol. Tulsi Tea is one of my favorites at any time of year.

Using spices in your holiday dishes will also help to alleviate stress. Some of my favorites include tarragon, dill and sage. Tarragon is a fine herbal friend against stress. Amongst its many good qualities is pain relief, which leads to relaxation and feeling more peaceful.

Tarragon promotes calmness, balance in appetite and it also contains minerals which can be in short supply during our holiday parties and buffets.

Dill has been used since ancient times to soothe upset stomachs and relieve digestion cramps. So if you carry your stress in your stomach, Dill is a good choice of herb to help with that.

And Sage, which got its name from the Latin “salvare” – which means to save. Sage is a classic example of why herbs can score over a man-made cocktails of chemicals. Sage has been scientifically proven to enhance memory and clear the mind. It is also a powerful antioxidant. Stress is not just a physical matter; there are many aspects to it including emotional and spiritual. Sage acts strongly on those levels, restoring balance and common sense where there was chaos.

The use of herbs and spices for stress relief is one of the easiest, healthiest and most inexpensive ways to help your body and your mind in the fight against stress during the holiday season.

Depression
Dietary habits have a big influence on the severity of depression during the holidays.

We get the blues and we crave sugar or chocolate that has sugar in it. Sugar is known to be an exaggerator for depression. We eat sugar, feel better for a few minutes and then we go back to being depressed when we start to crash- we eat more sugar and it becomes a vicious cycle. The only consolation I can recommend is that if you really need to reach for some chocolate, make sure it is dark chocolate preferably made with a high percentage (above 55%) of raw cacao. Current thinking is that the dark variety really can help boost your mood. Dark chocolate helps to release serotonin and relaxes the blood vessels of the cardiovascular system. Just remember that dark chocolate is incredibly calorie-dense, with about 150 calories per ounce, so eat just one small piece at a time.
With that being said, I also highly recommend some of these herbs and spices that are available for curbing signs of depression as well. These include St. John’s Wort, Kava Kava Root and Rosemary.

St. John’s Wort was used by knights in the Crusades to heal wounds. One of its best-known active compounds is hypericin, and some clinical studies show that it alone has a positive effect on depression.

Kava Kava Root’s main contribution to relieving the symptoms of depression is promoting a restful sleep. Sleep disturbances are a significant factor in depression. The calming effects of this South Pacific herb also help relieve anxiety, which often accompanies depression. Interestingly, Kava Kava enhances mental clarity as well, helping relieve the mental “fog” that depressed people often experience. And Rosemary in essential oil form stimulates the central nervous system. The dried herb can be used in pillows to help sleep and calm nerves.

Rosemary herb can also be made into a piney-tasting tea and drunk to soothe nervous feelings that can accompany depression. And lastly, one of the most versatile and medicinal spice’s there is – turmeric.

Turmeric has long been used in India to flavor food, dye saris, and bless a bride and groom on their wedding day. The health benefits of turmeric come from a powerful polyphenol called curcumin. Best known for its anti-inflammatory properties, modern studies show this “golden” spice to be beneficial also in the treatment of depression.

Feeling down during the holidays can be tough. I encourage you to indulge in moderation, get plenty of rest and have a good support system in place. And If you have been suffering from chronic fatigue, stress or depression for some time, do see a physician to rule out any medical disorders, as well as, to make sure that any medications you are taking do not interfere with any of the suggested herbs and spices.

Happy Holidays!