Stress Management with Herbs

We are more stressed than ever; according to the American Psychological Association (APA), stress levels are on the rise as we navigate the last eighteen months of the pandemic due to COVID-19.  “2 in 3 adults (67%) say they have experienced increased stress throughout the pandemic.”  However, polls before the pandemic showed that Americans were some of the most stressed in the world.  Stress cannot negatively affect our health and well-being.  Reducing stress is essential, and there are many approaches you can take.  Herbs that help with stress have been traditionally used throughout the world, including adaptogens.

What is stress?

Stress is a feeling of emotional or physical tension – our body’s way of reacting to a challenge.  When our body responds to stress, hormones are released from our adrenal glands.  One of these hormones is called cortisol and is our primary stress hormone – it stops any function that could prevent our fight or flight response that helps keep us out of danger.  The other hormone released is adrenaline which helps with the fight or flight as well.

There are two kinds of stress:

• Acute stress occurs in short bursts and goes away quickly – like when you slam on your brakes or go on a roller coaster.
• Chronic stress occurs over a long period due to a range of issues, including marriage problems, money worries, and work stress.  This kind of stress can last for weeks or months. It can lead to cortisol depletion and conditions like high blood pressure, heart disease, obesity, diabetes, depression, anxiety, acne, and menstruation issues.

How does stress affect our health?

Some stress is good, like starting a new job or going on vacation.  This stress helps us avoid danger, keeps us alert, and motivates us.   Chronic stress can take a toll on your health and your body.  In fact, “43% of all adults suffer from adverse health effects due to stress.”

We are made to endure stress as humans, we react to it, and then our body adapts.  However, how health is affected when exposed to prolonged stress that triggers our built-in “alarm system” also known as our fight or flight response.

Our adrenals make cortisol – our stress hormone, which helps our brain control fear, motivation, and mood.  The more stressed you are, the more your adrenal glands will secrete cortisol.  Constant stress and higher levels of cortisol can lead to health issues including:

• Depression
• Anxiety
• Headaches
• Heart disease
• Concentration issues
• Memory issues
• Sleeping issues
• Gastrointestinal issues
• Weight gain.

Ways to reduce stress

Adaptogens

Adaptogens are usually plants that help regulate hormone responses when exposed to stress.  Adaptions have been traditionally used for centuries in traditional Chinese medicine and Ayurvedic medicine.  Adaptogens can boost energy and help our body adapt to stressful events as well as environmental factors.

Ashwagandha, Tulsi (Holy basil), Rhodiola Rosea, and Siberian ginseng are all adaptogens routinely used for stress.

Exercise

An excellent way to manage stress is to get active, and the best part is almost any type of exercise is a stressbuster.

In addition to increasing overall health and well-being, exercise:

• Pumps endorphins
• Reduces adverse effects of stress
• Meditation in motion
• Boost mood.

Diet

Chronic stress can increase your risk for obesity, type 2 diabetes, heart disease, depression, and anxiety.  Diet can affect your stress levels; food choices can change stress levels.  Foods like refined carbohydrates can cause blood sugar spikes.  However, when you are stressed, you reach for comfort foods because stress increases hormones that give you an appetite and cravings.  This is called stress eating, as a method to reduce stress.  When feeling stressed, staying away from certain foods, such as caffeinated beverages, alcohol, and refined sugar, is a good idea.

Foods that are good choices to eat when you are feeling stressed:

• Dark chocolate
• A cup of tea
• Halibut
• Salmon
• Sardines
• Water
• Sweet potatoes
• Oats
• Quinoa
• Bananas
• Nuts
• Oranges
• Milk
• Avocados
• Leafy greens.

Lifestyle

Changing your habits and routines can be a great stressbuster.

• Get better sleep.
• Unplug and disconnect from the digital world routinely.
• Even 10 minutes a day of meditation can go a long way.
• Spend time outdoors – this can lower cortisol and blood pressure.

B Vitamins

B vitamins are natural mood boosters. They help to boost your brain chemistry and balance your neurotransmitters.  Studies show that chronic stress reduces the levels of vitamin B6 in the body.  They also offer reduced work stress when people take higher levels of B vitamins.

B vitamins include:

• Thiamine or B1
• Riboflavin or B2
• Niacin or B3
• Pyridoxine or B6
• Folate or B9
• Cyanocobalamin or B12.

Magnesium

Magnesium-rich foods or supplementation help regulate neurotransmitters, relaxation of muscles, brain function, and mood.  Magnesium plays a role in our parasympathetic nervous system, which is responsible for bringing our body back to a calm state after a fight-or-flight response due to stress. This mineral also influences our GABA or the primary inhibitory neurotransmitter in the brain.  GABA receptors are involved in anxiety and are what pharmaceutical benzodiazepine drugs like Xanax target. Studies show that magnesium can help manage stress, improve the sense of calm, increase feelings of contentment, and helps with resilience.

Herbs for stress

Lavender

Well-known for its calming properties, lavender is often used in baths to purify the spirit. Studies show that lavender has a soothing and sedative, calming effect as an aromatherapy product.

Lavender also has been shown to:

• Improve sleep quality
• Reduce anxiety
• Reduce agitation
• Relieve stress
• Antibacterial and antiviral properties

Passionflower

Passionflower, also known as passiflora incarnate, is another traditional herb used for its calming properties. The passionflower increases the levels of GABA function.  GABA neurotransmitter functions contribute to motor control, vision and regulate anxiety.

In addition, passionflower has been found to:

• Overcome insomnia when combined with herbs like valerian or lemon balm
• Help calm the symptoms of hemorrhoids, burns, and inflammation when used in a bath

Ashwagandha

Ashwagandha is an Indian herb that has been used in traditional Ayurvedic medicine. It has stress-relieving properties, as well as antioxidant benefits. Studies have shown that poor nutrition, environmental toxins, and stress due to our modern lifestyles may harm nervous system functions. Along with stress, depression and anxiety be reduced by the use of ashwagandha.

Other benefits of this ancient herb include:

• Anti-aging properties
• Increases energy
• Supports normal cognitive function
• Supports normal immune function.

Valerian root

Used since ancient times for sleep, valerian is an herb well-known for its sedative properties.  Research shows that valerian may help inhibit excessive activity in the amygdala (part of the brain that processes fear and emotional responses to stress.

Rhodiola Rosea

Rhodiola Rosea is an herb that helps the body with stress response regulation.  Rhodiola is also an adaptogen herb used for centuries as a traditional medicine to help with anxiety, fatigue, and depression. Taking Rhodiola while experiencing a stressful time can help one to cope with stress.

Astragalus

An adaptogen herb, astragalus, has been shown to help reduce stress-induced anxiety, improve spatial learning and memory.

Tulsi/Holy Basil

Used for stress, anxiety, and depression, tulsi is a well-known adaptogen in Ayurvedic medicine.  This is because it can help reduce toxic stress by relaxing and calming the mind.

Licorice root, cordyceps, goji berry, chamomile, Rhodiola Rosea – have also been known for helping to reduce stress.