Nutrition, Herbs and Stress

by Jim Golick, CCN, LDN

All human beings experience stress and its effects throughout life. Some handle stressful events better than others do. Continual stress over time produces a variety of symptoms such as low energy, insomnia, depression, nervousness, and impotence, among others. In fact, these are the most common symptoms seen in doctors’ offices today.

Chronic stress tends to impair a variety of hormonal functions primarily involving the adrenal glands. The adrenals manufacture many hormones, one of which is adrenaline, involved in the fight-or-flight response. Another is cortisol, which tends to fluctuate from morning peaks to evening lows under normal circumstances. The adrenals are our primary stress buffers. If they are not able to keep up the pace over the long haul, then more chronic and severe ailments are likely. These include obesity, arthritis, Alzheimer’s Disease, diabetes, high cholesterol and cardiovascular disease, cancer and others. However, there are some simple and effective ways to reduce the potential for disease and pump increased vigor back into your life.

Ginseng has been considered the premier herb for adrenal gland support and has enjoyed continual popularity in the orient for over 5000 years! It has adaptogenic qualities, which means, the ability to increase non-specific resistance to stress and fatigue. Adaptogens balance and neutralize the physiological response to stress. The mental and physical effects of ginseng have been demonstrated in both animal and human studies.

There are three primary types of ginseng, each possessing similar yet subtle differences. Panax ginseng (C.A.Meyer) is better known as Oriental, Chinese, or Korean ginseng. It tends to be more noticeably stimulating and less relaxing. Thus, it is traditionally used for seniors and for frail, weakened, debilitated states of health. Oriental ginseng would not be a good choice for a hard-driving type-A personality however. This individual would be likely to benefit from the more relaxing American ginseng (panax quinquefolium). Another distant relative is Siberian ginseng (Eleutherococus senticosis). It is appropriate for most men and women due to its nicely balanced stimulant-to-relaxant properties.

Another equally important adrenal-enhancing herb is licorice root. It is very helpful in correcting low cortisol states, giving the adrenals a chance to rest and restore. However, it should be avoided by those with high blood pressure.

Kava is a popular Polynesian herb revered for its peaceful, tranquil properties. In Europe it is approved for use in nervous anxiety, insomnia, and restlessness. The active principles, known as kava lactones, exhibit mild sedative and muscle relaxing effects. Kava could be combined with Siberian ginseng for additional benefit.

Other adaptogenic herbs such as Rhodiola, Holy Basil, and Jiagolan are becoming more popular. Scientific research has shown these herbs can help lower blood pressure, reduce elevated blood sugar, improve mood, and reduce weight by directly balancing the stress response. Several companies provide combination products that incorporate a number of these herbs thus making the choice easier.

Chronic stress tends to deplete the body of B-complex vitamins. These nutrients are required for the maintenance of the high metabolic activity of the fight-or-flight response. Many people prefer to take an extra B-50 or B-100 complex along with their multiple. Others prefer to use a “Stress B” which generally has extra amounts of pantothenic acid and niacinamide (the two most involved in adrenal and nerve support), along with extra vitamin C which is also supportive of the adrenal hormones.

Three important stress minerals are calcium, magnesium, and zinc. These are known to aid in soothing nerves. In fact, magnesium has long been referred to as “nature’s tranquilizer”. Calcium and magnesium also play supportive roles in regulating heartbeat. Zinc is involved in nearly 100 enzyme functions all over the body.

Amino acids are also helpful in the “war of nerves”. GABA (gamma amino butyric acid), taurine and glycine aid in inhibiting overly excited neurotransmitters. Users often report a feeling of “true calm” within a few minutes of consuming these. For those desiring more energy and focus, then L-Tyrosine is worth considering. This amino acid is the precursor molecule for the production of adrenal and thyroid hormones as well as the alertness neurotransmitter, norepinephrine.

Phosphatidyl serine (pronounced fos-fah-tide-al seer-een) or PS is a normal constituent of the brain, participating in cellular communication among neurons. PS also helps to regulate the stress hormone cortisol. High nighttime cortisol levels may impair the sleep hormone, melatonin, resulting in insomnia. Elevated cortisol also tends to impair memory processes and this may eventually contribute to the development of Alzheimer’s disease. Italian research has shown that restoring proper levels of PS can result in restful sleep, improved mood and better memory. Commercial sources of PS are derived from soybean lecithin and not from brain tissue.

Stress is not going to go away. However, the options to deal with it are many. Choose one or several options until you find the one that helps you the best. The results can be a calmer, healthier you.