Benefits of Spearmint For Anxiety

Benefits of Spearmint for Anxiety & How to Use It

Spearmint is an herb with a pleasant aroma and a mild, refreshing taste, often used to reduce stress and improve mental health.

Many people have chosen to use Spearmint because they believe its components can help them overcome anxiety and depression.

But is this true? And how can you use Spearmint to benefit your health? Let's explore the benefits of Spearmint for anxiety and how to use it in this article.

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What Are the Benefits of Spearmint for Anxiety and Depression?

Benefits of the Calming Smell of Mint

the scent of Spearmint can help soothe the mood

Spearmint has a pleasant aroma and has been used to produce essential oils and enhance flavor in teas and dishes. [1] Notably, the scent of Spearmint can help soothe the mood and reduce stress.

The aroma of Spearmint can directly affect the nervous system, helping to alleviate tension and calm the mood.

It may stimulate the production of hormones and neurotransmitters associated with positive emotions, such as dopamine and serotonin. [2]

Therefore, since ancient times, Spearmint has been used as an herb to help people relax, reduce stress, and soothe their moods.

Improve Mental Health and Physical Performance

spearmint tea for mental health

Spearmint can improve our mental health thanks to its mood-regulating properties and stimulation of the body to produce positive hormones.

You may feel calmer and more comfortable after smelling a bit of Spearmint or using spearmint products.

Not only does Spearmint help improve mental health, but it also boosts energy and makes the mind more lively and refreshed. This, in turn, enhances motivation for physical exercise.

In 2022, a study investigated the effects of inhaling Mentha spicata (Spearmint) and Citrus sinensis on the exercise performance and lung function of male students participating in physical activities.

The results showed a significant improvement in lung function after inhaling these herbs, measured by indices such as FEV1 (forced expiratory volume in 1 second) and FVC (forced vital capacity). These indices increased, indicating better respiratory function.

Additionally, the 1500m running time of the groups decreased significantly. These findings suggest that inhaling Spearmint can substantially enhance participation in physical activities. [3]

Improve Better Sleep

spearmint may improve sleep quality

Spearmint has been shown to improve sleep, helping you fall asleep quickly and achieve a deeper and more restful sleep.

Research has indicated that extracts from this plant have sedative effects and help induce sleep while also prolonging the sleep time of mice in experiments.

This demonstrates the potential of Spearmint in supporting sleep and reducing issues related to insomnia or sleep disorders. [4]

Spearmint tea does not contain caffeine, so drinking it before bed can improve your sleep. Additionally, Spearmint acts as a muscle relaxant, helping you relax your muscles and sleep better.

How to Use Spearmint for Stress & Anxiety

Using Spearmint Tea

spearmint tea is the most common way to use spearmint leaves

A common way to use Spearmint to reduce stress and anxiety is to brew spearmint tea and enjoy it.

Spearmint tea is brewed from dried or fresh spearmint leaves and hot water. You can both inhale the aroma of spearmint tea and drink it to enhance the benefits for your mood and relaxation.

Here are some spearmint tea recipes you can keep for brewing:

Spearmint Tea from Fresh Spearmint Leaves:

  • Prepare about 7-8 fresh spearmint leaves, 250ml of hot water, and 1 teaspoon of sugar or honey.
  • Boil the water and add the fresh mint leaves, steeping for about 5 to 7 minutes (the longer you steep, the stronger the flavor).
  • Finally, add a little honey or sugar and enjoy.

Spearmint Tea from Tea Bags:

  • Prepare about 3 tea bags, 700ml water, and 3 fresh spearmint leaves.
  • Then, boil the water and steep the tea bags. Add fresh spearmint leaves and steep for 20-30 minutes with ½ a lemon if desired.
  • Finally, pour the tea into a cup and enjoy. If you prefer it cold, you can add some ice.

Taking Spearmint Supplements

Suppose brewing tea is too time-consuming and laborious for you. In that case, you can use spearmint-containing products such as capsules, effervescent tablets, or supplement pills.

Spearmint is a flavoring in mint candies, gum, and other foods. You can use these alternative solutions because they are straightforward and convenient, allowing you to use Spearmint anytime, anywhere.

Spearmint Essential Oils and Extract

Spearmint essential oils and extracts are also used to reduce stress and anxiety.

Using spearmint essential oil in aromatherapy or applying it directly to the skin can induce relaxation and peace.

Moreover, spearmint essential oil can also alleviate cold and flu symptoms and nasal congestion and improve skin conditions.Spearmint extract is a liquid with the fresh aroma of spearmint leaves.

It can be used in skincare products or dietary supplements. In addition to stabilizing mood, it brings many benefits to the skin.

Other Remedies for Anxiety and Stress

Apart from using Spearmint, there are many other ways to help you manage your mood and improve your mental health. Here are some methods you can consider and apply immediately:

  • Regular exercise is excellent for both physical and emotional health.
  • Limit the consumption of caffeine-containing products.
  • Get enough sleep.
  • Meditate daily.
  • Build a healthy eating and drinking regimen.
  • Practice deep breathing.
  • Use functional foods.
  • Chew gum.

Conclusion

Spearmint is not only a spice in cuisine but also has many benefits for mental health.

Using Spearmint in various forms, such as tea, supplements, essential oils, and extracts, can help reduce stress and anxiety, improve sleep, and enhance overall health.

Through this article, we have also seen many studies demonstrating the effects of Spearmint on mood. If you are looking for an herbal remedy to improve your mood, Spearmint is worth a try.

References:

[1] Mahendran, G., Verma, S. K., & Rahman, L.-U. (2021). The traditional uses, phytochemistry and pharmacology of spearmint (Mentha spicata L.): A review. Journal of Ethnopharmacology, 278, 114266. https://doi.org/10.1016/j.jep.2021.114266
[2] Gokhan Zengin, Gunes Ak, Ceylan, R., Sengul Uysal, Eulogio Llorent-Martínez, Di, C., Rapino, M., Acquaviva, A., Maria Loreta Libero, Chiavaroli, A., Recinella, L., Leone, S., Brunetti, L., Cataldi, A., Orlando, G., Menghini, L., Ferrante, C., Marwa Balaha, & Viviana di Giacomo. (2022). Novel Perceptions on Chemical Profile and Biopharmaceutical Properties of Mentha spicata Extracts: Adding Missing Pieces to the Scientific Puzzle. Plants, 11(2), 233–233. https://doi.org/10.3390/plants11020233
[3] The effect of inhalation of Citrus sinensis flowers and Mentha spicata leave essential oils on lung function and exercise performance: a quasi-experimental uncontrolled before-and-after study. (2016). Journal of the International Society of Sports Nutrition. https://doi.org/10.1186//s12970-016-0146-7
[4] Caro, D. C., Rivera, D. E., Ocampo, Y., Franco, L. A., & Salas, R. D. (2018). Pharmacological Evaluation of Mentha spicata L. and Plantago major L., Medicinal Plants Used to Treat Anxiety and Insomnia in Colombian Caribbean Coast. Evidence-Based Complementary and Alternative Medicine, 2018, 1–7. https://doi.org/10.1155/2018/5921514
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Author

Ralph S. Albert, with over 10 years of expertise in nutrition and research, now heads the Research division at Vinatura Supplements. His dedication and extensive knowledge ensure top-quality articles on nutrition and health, collaborating with a skilled team. He has successfully completed The VINATURA Expertise Research Training Program, underscoring his commitment to Vinatura's mission. Ralph has also published numerous articles and conducted valuable research in the field, making him a trusted resource for individuals on their wellness journey.

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