Tea has been around for quite a long time and is a beverage whether consumed hot or cold is cherished by a large number of people. In fact, according to the U.K. Tea and Infusions Association, “the origins of drinking leaves and herbs date way back to 2737 B.C.” (McPhillips) That is big news to me, I knew that tea has been around a long time, but not that long! “Tea is the most popular beverage in the world after water,” (The Nutrition source). Did you know that? I didn’t, and it seems like the numbers are starting to climb since more and more people are becoming more health and eco-conscious. There are caffeinated teas and then there are also herbal teas. With its various flavors and mixes out there, there isn't a tea to satisfy each taste bud out there. We will be talking about teas that help with our mental health and cognition in this article. I hope this will help anyone interested in finding relief from anxiety, depression, and peace of mind naturally. This information does not mean you shouldn’t consult a physician if your symptoms persist and are severe and a threat to your own and others’ well-being.
According to Kylene Bogden, RDN, co-founder of FWDFuel, “Tea is a wonderful option when you are looking to calm your nerves or lift your mood, especially during the long dark and cold months," says Bogden. "A hot cup of anything can relax you, and many types of tea are made from blends of spices and herbs known to enhance human health." Let’s dive right into what kinds of tea, and or ingredients will help in the mental health and cognition department.
Green Tea:
Most of us are aware of Matcha green tea and Green tea. Both hail from the same plant, Camellia Sinensis. All caffeinated teas come from this amazing plant. The names determine at what point in time the leaves were harvested in the growing phase and/or how it is processed. Matcha is more concentrated with more caffeine and comes in a powder form while Green tea comes as dried leaves. Both types of green tea offer, “a burst of energy and some immune-supporting antioxidants,” (McPhillips) Green tea has been raved about by many on the many health benefits it has, and there are many. How does it help with mental health? Psychiatrist Daniel Amen, MD previously told Well+Good, “Green tea is also an excellent source of the amino acid l-theanine, which has a robust amount of research backing its mood-boosting abilities. "L-theanine is an amino acid that has been associated with many beneficial psychotropic effects, most notably reducing anxiety and stress," (McPhillips Kells McPhillips). A recent report distributed in the journal, Acta Neuropsychiatrica on individuals with significant depressive disorders found that l-theanine further develops side effects of melancholy among varied benefits. (McPhillips)
Dr. Amen discusses how L-theanine boosts GABA, a neurotransmitter that regulates brain excitability and soothes over-firing. “The journal Nutrients show that l-theanine’s anti-stress properties may lie in dampening the stress hormone cortisol. Another randomized controlled trial showed that taking l-theanine significantly lowered the body’s stress response system," (McPhillips) Of course there are other help benefits as well in Green tea, and for the list check it out here.
Oolong tea:
L-theanine, an amino acid found in oolong tea, helps to lower anxiety while also increasing alertness and focus. Scientists have discovered “that l-theanine can help prevent cognitive diseases such as Parkinson’s and Alzheimer’s diseases.” (McPhillips) I believe we can all agree that at some point in our lives, a little cognitive assistance is required. I definitely would appreciate that boost for sure.
Chamomile:
Known for its ability to help you relax after a long day, so you can unwind and sleep well. It reduces stress as well according to Penn medicine’s article, “The Hidden Health Benefits of Tea” (Penn Medicine) Herbalist and Urban remedy founder, Neka Pasquale, LAc, MS told Well+Good, "In TCM (Traditional Chinese Medicine), chamomile is mainly used to move the qi (energy) and treat stagnation, or stuck energy. It's used in support of the lungs (colds and flu), heart (nervous disorders), and stomach (digestion). In Ayurveda, chamomile is used for gas, bloating, painful menses, insomnia, and to calm the nervous system." (McPhillips) Chamomile is one of those plants that herbalists use all the time since it may help with so many different conditions.
Valerian root tea:
I have never heard of this root but would be willing to give it a try if it helps with anxiety. Some days, there just seems like nothing helps the overwhelming sensation of dread and a heavy chest that anxiety can often bring about. However, Kylene Bogden, RDN, says,” While the scent can throw you for a loop, Valerian root can reduce anxiety, improve sleep quality, and improve OCD symptoms," says Bogden. If valerian root isn't exactly to your taste, try adding some sugar, honey, or milk.” (McPhillips)
Ginger:
Ginger is most often used in many Asian culinary dishes and spices up dishes giving them that spiciness it sometimes needs. I love using ginger in most if not all of my soup dishes to enhance the flavors. Ginger tea is also one that people go to for ailments such as upset stomachs and indigestion, but did you know Ginger tea can improve circulation and enhance our mood? That’s right, Kylene Bogden, RDN, says, “Better circulation means more vitamins and minerals reach more destinations in the body leading to a mood boost," says Bogden. Ginger also fights nausea and offers anti-inflammatory benefits.” (McPhillips)
Lemongrass tea:
The scent of Lemongrass is one of my favorite things. That light citrusy, grassy smell makes me so happy. Come to find out there’s a perfectly good explanation for this. "The strong, vibrant, and fresh scent of lemongrass tea has been shown to improve mood simply by inhalation," says Bogden. (McPhillips) Instead of looking creepy sniffing lemongrass, you could just drink it though. Bogden also mentions, “Although more research needs to be done on the health effects of lemongrass tea, it has been used as a stomach-soother for thousands of years.” (McPhillips).
Moringa Tea:
If you haven’t heard of Moringa, don’t worry you’re not alone. I discovered this amazing tea not too long ago as well. I love that it gives me a boost of energy without a rapid heart rate and/ or anxiety-like feel that coffee sometimes does for me. It is high in antioxidants as well as other neuroprotective vitamins and nutrients that may help as a brain booster. Vanessa Voltolina, MS, RD, says, “Research has shown that this tea might have the ability to regulate neurotransmitter levels, which can affect memory and cognitive strength.” (Bose)
I hope this list can help others with their mental health and cognitive health as it did for me. If there are any I didn’t mention (which I know there probably are, but these are the ones I know of) please feel free to comment below, so we can all learn together. Thank you so much for stopping by, and I hope to keep finding great information for you all and that you come back soon.
Sources:
“America's Functional Sports Nutrition Expert.” America's Functional Sports Nutrition Expert, https://www.kylenebogden.com/.
Bose, Ishani. “Moringa Tea: Health Benefits, How to Make, & Side Effects.” Organic Facts, Organic Information Services Pvt Ltd, , 21 June 2021, https://www.organicfacts.net/health-benefits/herbs-and-spices/moringa-tea.html.
Hidese S;Ota M;Wakabayashi C;Noda T;Ozawa H;Okubo T;Kunugi H; “Effects of Chronic L-Theanine Administration in Patients with Major Depressive Disorder: An Open-Label Study .” Acta Neuropsychiatrica, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/27396868/.
McPhillips Kells McPhillips, Kells. “These 6 Types of Tea Are Scientifically Linked to Calming Nerves and Boosting Your Mood.” Well+Good, 11 Mar. 2022, https://www.wellandgood.com/teas-for-mental-health/.
The Nutrition Source. “Tea.” The Nutrition Source, The President and Fellows of Harvard College, 27 Jan. 2022, https://www.hsph.harvard.edu/nutritionsource/food-features/tea/.
Penn Medicine. “The Hidden Health Benefits of Tea.” Pennmedicine.org, The Trustees of the University of Pennsylvania, https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea#:~:text=Numerous%20studies%20have%20shown%20that,lasting%20impact%20on%20your%20wellness.
Vichill, Abby, et al. “Home Page.” FWDfuel Sports Nutrition, 25 Jan. 2022, https://www.fwdfuel.com/.