Herbs for stress
December 15, 2009
By Trisha McCaul
A recent survey by the American Psychological Association found that 75 percent of adults polled reported experiencing moderate-to-high levels of stress in the past month and 42 percent reported an increase in stress levels over the past year. We’re living with an abundance of things to feel stressed about. Economic woes affect entire nations. Unemployment and foreclosure figures are shocking. Hunger at home and abroad is increasing. Many current circumstances produce wholly reasonable, elevated levels of stress.
Our stress response is a survival mechanism. It’s a normal, healthy, fight-or-flight response. Our heart and breathing rates increase, fat and glucose are released, our blood vessels constrict, our energies are redirected in anticipation of fight or flight demands. This is necessary and appropriate in response to a life-threatening situation, but it’s designed to be a short-term response. Our challenge today is ongoing, long-term stress. Our bodies don’t distinguish between short- and long-term stress. Our bodies just react, and the result is the chronic stress we’re seeing now. Long-term stress can cause heart disease, hypertension, periodontal disease, stomach ulcers, headache, fatigue, taxed adrenal glands, obesity and lowered immune- and digestive-system function. Stress is linked to depression, anxiety, irritability, poor memory and diminished concentration.
Ultimately, our best action is to remove the sources of long-term stress. In our current social and economic climate, this isn’t always an option. One sure option is the use of a group of herbs called adaptogens, which help the body adapt to stress.
Let’s get familiar with these adaptogens.
Ashwagandha (Withania somnifera)
Ashwagandha is an herb that reduces stress-induced fatigue and irritability. While most adaptogens tend to be energizing, ashwagandha is calming. It’s relaxing, it lowers blood pressure and promotes restful sleep. Ashwagandha supports mental clarity, concentration and healthy immune system function.
Rhodiola (Rhodiola rosea)
Rhodiola increases energy and physical and mental endurance. It enhances memory and learning ability, increasing the feeling of overall well being. In one study, Rhodiola improved symptoms of depression. Another study suggested that it can prevent cardiac damage induced by stress.
Ginseng (Panax ginseng)
Ginseng too is useful for mental, physical and emotional exhaustion and helpful for those who have difficulty adapting to stressful situations. It increases energy and stamina and supports the immune system. Ginseng is known to stimulate cerebral circulation, enhancing cognitive function and memory; it also boosts appetite and inhibits the formation of ulcers. Like many adaptogens, Ginseng Panax also supports the adrenal glands, often heavily taxed during long periods of stress.
Siberian Ginseng (Eleutherococcus senticosus)
Siberian ginseng is great for those who find Panax ginseng too stimulating. Called Ginseng, it’s actually an unrelated plant that has similar effects. It enhances immune function and improves energy levels without being over-stimulating. It also has a normalizing effect on blood pressure and blood sugar levels.
Schisandra (Schisandra chinensis)
Schisandra has been called the supreme adaptogen, improving coordination, reflexes, mental concentration and brain function. Schisandra addresses insomnia, headaches and fatigue associated with emotional stress, while supporting the liver, heart, lungs and immune system function.
Oats (Avena sativa)
While oats technically aren’t classified as adaptogenic, an oat tincture made with the fresh milky seeds is very effective as a stress reducer. With a calming and nourishing effect on the nervous system, oat tincture effectively addresses nervous exhaustion and melancholy. It’s gentle, and it’s effective for those with anxiety and nervousness.
There’s no “magic pill” to make all stressful circumstances or stress responses disappear. Be sure to take time for yourself. Get plenty of sleep. Write, pray, meditate. Listen to calming music you enjoy. Play and laugh with family, friends and your pets. By nourishing our inner peace, our external realities are easier to cope with. With a little help from our friends and some support from adaptogenic herbs, we can readily, and often significantly, maximize our well being and minimize the impact of stressful times.
Trish McCaul is a long-time student and adviser in the field of herbal medicine, and is assistant manager of the vitamin and supplement department at Mountain View Market. Her responsibilities require a wide knowledge of herbal and nutritional supplements. She is founder and owner of Mother McCaul’s, a line of locally hand-made organic and wildcrafted herbal health and body care products.
Editor’s note: The tips and suggestions in the article are not intended as medical advice.
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