by Carrie A. Corson, from the November & December 2001 Newsletters

Part 1
Most of us face at least one incident every day that throws our bodies into a "stress" reaction. A 'near-miss' car accident or rush hour traffic, being overwhelmed with tasks at work, or waking up to find that you're late for an important meeting, can all send our bodies into a reaction.

When faced with such an incident, our brain immediately responds. Signaling our body to release adrenaline and nonadrenaline for a massive mobilization of energy, potentially to fight for our lives or flee danger. It's an adrenaline rush, and short term this response is good. However, prolonged exposure to this reaction is not good. Continued exposure to external (I'm late) or internal (I'm worried) triggers can lead to a state of chronic anxiety, which makes enormous demands of the mind and body. Accelerated heart and breath rates, increased perspiration, high levels of adrenaline and cortisol in the blood, elevated muscle tension, persistent worry, and emotional distress all take their toll on the nervous system. This state of "hyperarousal" can result in mental and physical exhaustion and increased susceptibility to disease. The excess release of "stress" hormones can result in high blood pressure, a narrowing of the artery walls and altering of the immune system. As a result, our bodies may form free radicals—undesirable chemicals that have long been implicated in degenerative diseases such as cancer and in hastening the aging process. When the body's energy reserves become depleted, the adrenal glands can no longer function efficiently. The result can be a decreased ability to cope with stress and chronic anxiety.

This is typically a time of year when there are many external stress triggers that may throw us into a state of hyperarousal. Shorter days mean less sunshine; pressures of the upcoming holiday season, feeling anxious about winter driving conditions; and now the added threat to our national security and personal safety may contribute to chronic anxiety for some.

What are some things we can do to lessen the effect of stress on our bodies? Eating a healthy diet complete with immune-boosting foods is a good start. Many people find that aerobic exercise is a great way to make them feel less stressed, while others find activities like meditation, yoga, and Tai Chi very relaxing. Getting plenty of sleep and giving our bodies time to rejuvenate can work wonders. Unfortunately, even if a person is doing all of these things, it still may not be enough to prevent bouts of depression, insomnia, and persistent anxiety. Herbal medicine can help.

St. John's Wort may be the most highly publicized natural supplement for depression. Many studies have shown the effectiveness of this herb, and it is believed that its active ingredient, hypericum, may enhance three key neurotransmitters: serotonin, norepinephrine, and dopamine. Research also suggests that St. John's Wort lowers levels of the stress hormone cortisol and enhances the activity of gamma-aminobutyric acid (GABA), a naturally occurring tranquilizer in the brain. It is believed that low levels of these neurotransmitters may result in depression for many people. Please note that, like some prescription anti-depressants, the effects of St. John's Wort are gradual. It can take up to six weeks for these effects to be felt.

Valerian, a plant native to East India, has been found to be a very effective sedative for many people who experience anxiety-related insomnia. It has long been used for insomnia and nervousness in Ayurvedic and traditional Chinese medicine.

Another herb, Kava Kava, has been used by many in the treatment of anxiety. Like St. John's Wort, Valarian and Kava Kava are believed to enhance the activity of gamma-aminobutyric acid (GABA).

There are also herbs, referred to as 'adaptogens' that may help protect and strengthen the body against the effects of prolonged stress reactions. These are herbs that can be taken over a long period of time and that help support those systems affected by these reactions. In order for an herb to be considered an adaptogen, it must: 1) be innocuous (harmless over a long period of time); 2) increase resistance to stress (help us cope better); and 3) improve performance (restore the balance of body functions).

Many of the most well-known adaptogenic herbs are subsumed under the name of ginseng: Asian ginseng, American ginseng, and Siberian ginseng. Studies have shown that these herbs may improve oxygen and blood sugar metabolism as well as immune function.

Adaptogens work best against the damaging effects of chronic stress, especially fatigue and exhaustion. Our liver also plays an important role in our bodies' management of stress. Healthy liver function allows our body to detoxify the harmful chemicals produced during prolonged stress reaction. The heavily studied herb, milk thistle, has been shown time and again, to improve liver function.

**Please remember that even though most side effects experienced by people using herbal supplements tend to be milder than side effects of some prescription medication, some side effects do exist. Consult a health care professional if you are considering taking these products and are concerned with possible side effects, dosage recommendations or possible interaction with other medications

Reference: Healing Anxiety with Herbs, Harold H. Bloomfield, M.D.

Part 2
Here are some options in stress-management.

Ginkgo biloba: With studies indicating an ability to keep the brain fit, Ginkgo biloba may hold promise in helping with stress and anxiety, especially when they may be symptoms secondary to aging or memory impairment. Ginkgo increases blood flow to the brain and has excellent restorative effects on the nervous system. The active components of Ginkgo biloba have been shown to have a profound tonic effect on the mind and body, including inhibiting the reuptake of norepinephrine, serotonin, dopamine, and acetylcholine, important neurotransmitters in the brain.

Aromatherapy: Aromatherapy is described as the use of pure essential plant oils to treat the person, rather than the illness. So while it is not recommended as a cure for any disease, it's potent effect can relax the mind and body, relieve pain, and restore the body systems to a state of balance in which healing can best take place. It is most effective when used as a preventative or to alleviate sub-clinical symptoms before they escalate into disease. One of the areas that aromatherapy seems particularly effective is in preventing and treating stress and anxiety-related disorders, including insomnia and depression.

The practice of aromatherapy is concerned with getting essential oils into the body in order to alter body chemistry, support body systems, and improve moods and emotions. Practicing aromatherapists find that this is best done through massage. However, essential oils can also be effective when added to a hot bath or diffused in the air.

Essential oils operate in three ways: pharmacologically, physiologically, and psychologically. From a pharmacological perspective, the chemical components of the oils react with body chemistry in a way that is similar to drugs, but slower, more sympathetic, and with fewer side effects. Essential oils also have notable physiological effects. Certain oils have an affinity with particular areas of the body. For example, spice oils tend to benefit the digestive system. An oil may also sedate an overactive system, or stimulate a different part of the body that is sluggish. Some oils, such as lavender, are known as adaptogens, meaning they do whatever the body requires of them at the time. The psychological response is triggered by the effect that aromatic molecules have on the brain.

Oils that can be helpful in dealing with stress include basil, chamomile, geranium, lavender, neroli and rose. Rosemary, ginger and lemongrass are oils that can strengthen the adrenal system which is weakened by stress. At times of great stress and anxiety try a blend of lavender, geranium, and bergamot (mixed with a carrier oil such as almond or apricot kernel) in a hot bath.

Using 100% pure essential oils is important in order to achieve therapeutic results. This is definitely a buyer beware market. It is an unregulated industry. Anyone can label their bottle 100% pure essential oils, when in reality they have a very small amount of essential oil adulterated with synthetic fragrance oil, water or unscented carrier oil. While you may appreciate the scent of these oils, the therapeutic qualities will be much diminished or nonexistent.

Flower Essences: Flower essences can also give relief from the symptoms of stress. Rescue Remedy may be the best known of these remedies. It is a blend of five individual essences and is considered helpful in rebalancing the body after any emotional or physical upset. This could be following an accident, a trying event, or any circumstance that has demanded supreme nervous effort. I know people who carry it as a standard addition to any first aid kit. It can be a great remedy for pets as well. It can be used to calm a dog that might be frightened of fireworks or other loud noises and to quiet a jumpy horse.

Though generally all of the remedies I've talked about in this article are considered safe, contraindications do exist. Be sure to do some research if you have any concerns about drug interactions or existing conditions, such as pregnancy, that may be affected.

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