I did a lecture on being Wired and Tired downtown for an occupational nurse’s luncheon this past week. Everyone it seems, is feeling the pressure cooker these days. I went over the basic physiology of stress and how it affects us and our neuro-endocrine systems. I talked about the general adaptation syndrome- the 3 phases of stress- the alarm phase, the resistance phase and the exhaustion phase. I talked about the effects of high cortisol on the body and the consequences of the resistance phase which may lead to insulin resistance, high cholesterol and abdominal obesity amongst other things. I talked about the effects of high cortisol on the brain including hippocampal shrinkage and reduction in neurotransmitters resulting in anxiety and depression in some cases. I talked about the exhaustion phase when cortisol levels are low resulting in profound fatigue and poor tolerance and response to stress. But what can we do about this and how do we thrive despite stress?

Starting with nutrition, we need to cut out flour and sugar. That will help reduce inflammation. We want to fast twelve hours overnight to help regulate metabolism. The Mediterranean diet is the best bet to lower mortality all causes women (20%) and men (21%) and can reduce risk of cancer, heart disease and neuro-degenerative disorders. Eat ten servings of fruits and vegetables daily optimally. Limit whole grains to 2 servings daily and eat more non-starchy vegetables like the brassica family, dark leafy greens, asparagus, jicama, konjac root noodles, parsley, cilantro and other fresh spices. Consume ginger root and turmeric root to lower inflammation. Wild seafood think SMASH (salmon, mackerel, anchovies, sardines, herring) should be consumed 3x/week. Adaptogen teas can be consumed including holy basil or Tulsi tea to help normalize cortisol and reduce anxiety. For those with low blood pressure and in the exhaustive phase, I recommend licorice (traditional medicinals organic licorice root). Don’t take it if you have high blood pressure. Rooibos tea is a nutritive tea high in minerals which is supportive as is nettle tea.

In terms of the plant world, adaptogens are what we need to be taking for stress. Plants that are called adaptogens are plants that have grown up in inhospitable parts of the world- think Siberia or the Arctic. These plants survive these harsh environments by producing compounds that help them survive. These compounds can help us survive our stress better as well and harsh environments like living in a modern world with an economic recession. These plants help us modify our HPA axis (hypothalamus, pituitary, adrenal axis) as well as modulate our hormones so we can function in balance as much as possible.  When there is an adrenal dysfunction, there is usually a secondary thyroid dysfunction as well. I see the adrenals being in hyper-drive which causes the thyroid to put the brakes on- low thyroid function ensues. Animal studies show that plants like Withania somnifera (Ashwagandha) can help stimulate the production of T4 and T3. This plant also helps with brain function (may help in acetylcholine pathways therefore helps us remember important things!). Ashwagandha helps inhibit angiogenesis by its suppression of vascular endothelial growth factor and NF- Kappa B; it may have some effect in cancer prevention and treatment as a result.

Adaptogens helps us respond better to stress, come into balance sooner after stress, sleep better, have a stronger immune response in the face of stress (especially with Ginseng- think Cold FX). These plants all seem to protect us from toxins, heavy metals, pesticides; help the liver and kidney to get rid of toxins. These plants help reduce the damaging effects of free radicals and support healthy aging. They are really an answer to support our free radical ravaged bodies in today’s modern world.

Rhodiola which is also called Arctic Root is a great adaptogen if you feel depressed in the face of stress. This plant seems to prevent the breakdown of neurotransmitters including serotonin, dopamine and norepinephine keeping them active in the brain longer. This plant is considered a tonic which helps you work longer and have better concentration despite being in a high stress atmosphere. Using it short term may help you get through high pressure exams for instance. It has been shown to reduce headaches and sleep disturbances associated with stress. Studies suggest it may be an aid to stimulate fertility in women or bring on a cycle in women in the case of amenorrhea. This herb can help support healthy thyroid function. The great thing about this herb is it’s safety profile. It is well tolerated with a low chance of side effects.

Ginseng whether  it be Panax, Siberian or American are adaptogens that have been used traditionally to  help with aging and thus extend longevity. Ginseng inhibits the formation of advanced glycation end products, enhance insulin signalling and cellular glucose utilization. Ginseng cuts rate of acute illness by its  immunomodulatory effects on the body. Studies show it enhances the overall activity of the immune system including the antibody response, natural killer cells, and activation as well as proliferation of phagocytes. It has antiinflammatory effects through it’s inhibitory action on COX-2 enzymes.  

All of these adaptogens may play a role in supporting our best selves. In general, adaptogens are well tolerated with low risks of side effects. That being said, I do not advise taking adaptogens in pregnancy or breast feeding. They should not be dosed with liver or kidney disease. I would not take adaptogens with diabetes. Always consult with your medical doctor if you already taking conventional medications as they may need to be adjusted if you are on an adaptogen. Side effects may occur with any herb so if you experience a side effect after starting an herb, it is best recommended to stop taking the herb in that case. Don’t dose adaptogens if you are taking sedative herbs or antidepressant or antianxiety medications or herbs that affect the central nervous system as they may interact with your meds. Adaptogens teas as mentioned earlier in the article are a safe bet to start with. Until next time, be well and thrive despite your stress. To make an appointment with me or discuss your health care needs or adaptogens, phone 4032321283 (Parallel Wellness). Robin Vinge, Naturopathic Doctor

References: 1. Adaptogens in Medical Herbalism Donald R. Yance, CN, MH, RH (AHG)

2. Townsend Letter for Doctors and Patients- January 2004. Women’s Health Update Tori Hudson, ND. ‘Rhodiola Rosea An Overview of its Versatility, Effectiveness and Indications’.

3. Nutritional Management of Stress-Induced Dysfunction, Richard L. Shames, M.D.  Applied Nutritional Publications Inc. 2002 Metagenics

I just finished reading Dr. James Gordon (MD)’s phenomenal new book The Transformation- Discovering Wholeness and Healing After Trauma. He is a Harvard-educated psychiatrist along with many other lofty titles (that I won’t get into right now- you can read about him when you read this book!) and it is clear that this is his passion that he is deeply committed to. This feels like a window into his life’s work- what an honor to be a witness of this and be along for the journey!  At the time I crossed paths with him, he was the lead founder and director of the professional training program in Mind/Body/Medicine which was affiliated with the Mind/Body/Medicine institute out of Washington, D.C.. Reading this book, in fact,  brings back a flood of memories to me, from the year 2006,  when I did the professional training program in Mind/Body/Medicine in Berkeley, California.

That was such a gift to me and I will be forever grateful for that training which helps me in my own life consistently and helps my patients to this day (even though I did the training in 2006) in the way it has influenced my career. Reading this book is like going through that intensive training program again (which was like therapy for me at that time!) in a good way. At that time in my own life, I was diagnosed with MS in 2003 and at that time I had not really talked about what that was like. That training was just as much a benefit to me because it opened me up in such a beautifully profound way and allowed me to be vulnerable and feel safe to be vulnerable. Plus the training was so spot on; we were learning so much in every minute of the day. And I have since used the training to create a mind/body/medicine clinic for people that have MS in Calgary. I have been in stable remission and live in balance with MS in Calgary. But I digress, so back to the book!

This book offers detailed instructions on the key training points of that intensive program laced with personal stories that offer a glimpse into the soul of this type of medicine. I love learning these techniques all over again! It is so fitting at this time when personal empowerment is really front and center in the world and the reality is that you can play a massive role in your own journey of healing. This book is a guide book for anyone that has been through any type of trauma whether it be physical or psychological or anything in between. This book is about HEALING.  James Gordon, MD is your worthy, yet humble, ambassador that leads you by the hand and won’t desert you for a minute in this beautiful life changing book. His stories of dealing with trauma victims all over the world in every pocket of the globe make the book feel deeply personal and yet with all his education and titles galore, what captures me is how clearly his heart is in every page. This is a gifted man who has a heart to change lives and the experience of working with trauma so deep, so wide, so varied that you know, with utmost confidence that you can trust him to lead you down any dark corridor, you must traverse, in order to fine your own inner light again. You will learn a lot by reading this book. There so many personal stories here, that move the reader to tears, by bearing witness. He is so real and free of ego. Genuine is the word that comes to mind.

You will learn techniques like Soft Belly, using art therapy, in the form of using drawing to access the right brain’s intuitive wisdom, and physical tools like shaking and dancing as ways to connect and access emotional expression and process trauma. These techniques really free you up to be yourself as authentically as is possible and also bring up to your awareness whatever needs to be unearthed for your own conscious process in the higher goal of healing trauma. The powerful medium of music is used to facilitate healing along with meditation, guided imagery, breathwork, dialogue-ing with an illness to access your right brain wisdom, biofeedback therapy and many other effective proven techniques to work with trauma. It is all detailed in this book. I read it once and I will go out and buy myself a copy because it is a great reference text on Mind/Body/Medicine which is the new frontier of healing. Thank you James Gordon for such a profound book, Namaste’…

I wanted to provide some more information on Vagus Nerve activation for treating Anxiety. This talk was given by Navaz Habib- (go to navazhabib,ca for more info). The vagus nerve exits the cranium at the base of the skull and innervates most organs(lung, heart, stomach, intestines for starters). The vagus nerve  establishes the gut to brain pathway. There is talk between the gut and brain and the vagus nerve is believed to be a major part of this connection.

To evaluate the vagus nerve in terms of motor nerve activity, evaluate your bowel transit time. You can pick up some white sesame seeds and add a tsp to a glass of water. Don’t chew them. Look to when you have a bowel movement after ingesting. Count the hours since you have swallowed the sesame seeds- optimal time is 12-20 hours. You have to look at your poop to do this test!

Stimulating the vagus nerve can help promote the parasympathetic branch of the autonomic nervous system. This is also called the rest and digest part of the nervous system. When you are most relaxed, you can optimally digest and utilize the nutrients in your food. You feel calm about your life. This also reduces sympathetic nervous system activity which is the fight or flight aspect of health most associated with the stress response. Vagus nerve stimulation can help alleviate depression. Information flowing through the vagus nerve can promote GABA (the anti-anxiety neurotransmitter). The vagus nerve’s cholinergic aspect acetylcholine is the brakes for inflammation. So stimulation of the vagus nerve can help reduce inflammation.

In some cases, if you have a chronic cough, you are dealing with a vagus nerve issue. The vagus nerve feeds the larynx and throat. If you have a monotonous voice, you may be dealing with a vagus nerve dysfunction. Sunlight and sleep support optimal vagus nerve function. I would aim for 7-8 hours of sleep. Treating insulin resistance and supporting liver detoxification will support your vagus nerve. Come in to see me for a consult if you want to know how to do this.

There are ways in which you can start to stimulate your vagus nerve. End your shower with cold water for 30 seconds. Cold exposure has been shown to stimulate vagus nerve activity. It stimulates the parasympathetic nervous system which has calming activity on your mind/body/soul.

Deep breathing is another way. Take 20 deep breaths twice daily where you have slow deep inhalations from your abdomen and a long slow exhalation through your nose. Counting out six long seconds for inhalation and six long seconds for exhalation can help. This triggers your parasympathetic nervous system which helps your whole system relax. Make time in your day and do breathing exercises twice daily. Your lungs and breathing in general is an overlooked aspect of detoxification. You are breathing out carbon dioxide which is a major waste product. 

Other ways to stimulate the vagus nerve include gargling with a little warm salt water (1/4 tsp salt plus 1/4 cup warm water which will also get rid of biofilms and mouth bacteria) for 3-5 minutes.

Singing and chanting are other wonderful ways to stimulate vagus nerve function.

Meditation helps activate the vagus nerve as well and promotes good feeling neurotransmitters. Meditation calms the brain down. It increases vagal nerve tone and helps with bi-directional communication between the gut and brain.  I recommend doing a 20 minute meditation twice daily to manage your stress levels.

Being social stimulates your vagus nerve. Get together with people that you love and hang out!

Do one positive action step I have blogged about; add it to your health care routine daily to help your overall health thrive. To book a consult, call Parallel Wellness at 4032321283. Be well! Dr. Robin Vinge, N.D.