Building on my last post, I want to talk about using plants to help support balance in the face of stress. Plant medicines have been used for centuries in every corner of the world to help people flourish. Adaptogens are a class of plant medicines that are used to help people cope and thrive despite living with chronic stress.These plants are exactly what we need right now. These plants help us maintain homeostasis. They appear to balance out the H.P.A. (see last post for a description) axis;they counteract an exaggerated response to stress thereby reducing excessive cortisol levels if too high and when levels are too low can stimulate stimulate hormonal secretions when needed to bring up energy and reserves. What are some examples of adaptogens?

Ginseng is probably the best known adaptogen that heralds from China. Many forms of ginseng are utilized such as Panax (aka Korean) and Siberian ginseng. They contain ginsenosides (the active constituent of ginseng)  that are believed to interact with the H.P.A. axis to balance the body’s secretion of cortisol and ACTH. This helps increase one’s energy, stamina, memory, and concentration not to mention resistance to infection by viruses and bacteria. (The product Cold-Fx has capitalized on this unique property of ginseng.) Ginseng is not the most suited adaptogen typically for an individual who is anxious or suffers from high blood pressure or hypoglycemia.

Ashwagandha is sometimes referred to as Indian ginseng. It has been used in Ayurvedic medicine for centuries to combat stress and fatigue and reduce the effects of aging. The active constituents are withanolides. They contribute to the calming effect of the herb. The herb is sometimes used for insomnia and to promote relaxation. Ashwagandha produces positive changes in stress related hormone production, cholesterol and blood sugar levels. Ashwagandha is a classic rejuvenating herb that would be a better choice in an anxious individual coping with chronic stress.

Another Ayurvedic herb that is a beneficial adaptogen is Bacopa monniera. It is a another balancing herb for reducing anxiety levels associated with stress as well as reducing mental fatigue. It helps improve cognitive function in the face of stress.

Rhodiola rosea is a plant that grows in high altitudes throughout Asia and Eastern Europe. It has beneficial effects on neurotransmitters such as serotonin and dopamine so has been shown to be useful in treating depression. It helps prevent depletion of adrenal catecholamines associated with acute stress. Rhodiola also supports thyroid function and helps protect the heart. It is an herb with a good safety profile.

Plants that are supportive in low cortisol function include licorice (Glycyrrhiza glabra) and black currant (Ribes Nigrum). These plants have anti-inflammatory action and help build up or tonify the adrenal glands. Licorice is contraindicated in high blood pressure but even drinking a cup of licorice tea can gently support adrenal function and support individuals who have low blood pressure. Ribes is my favorite herb to use when people have low adrenal function, are exhausted and suffer from chronic inflammation in the form of arthritis. It is a safe well tolerated herb that has a mild taste.

There are many other adaptogens that are great to support adrenal function- maca root, cordyceps, and holy basil come to mind. It is best to come in for a professional consult so I can match your picture with the plant that best supports you. Salivary hormone testing can be used to provide you with more information on how your adrenal glands are functioning under stress.

References: The Cortisol Connection Shawn Talbott, PH.D.

Wagner H, Norr H, Winterhoff H. Plant Adaptogens. Phytomedicine 1994;131 (1).
Upton R, ed. American Herbal Pharmacopoeia and Therapeutic Compendium, California:AHP;2000.                                                          Mishra LC, Singh BB, Dagenais S. Scientific basis for the therapeutic use of Withania Somnifera (ashwagandha): a review. Altern Med Rev 2000 Aug; 5 (4):334-46.                                                                                             Kelly GS. Rhodiola rosea: a possible plant adaptogen. Altern Med Rev 2001;6 (3):293-302                                                                                 Maslova LV, Kondrat’ev Bl, Maslov LN The cardioprotective and antiadrenergic activity of Rhodiola rosea in stress. Eksp Klin Farmakol 1994:57 (6): 61-63                                                                                 Singh RH, Singh L. Studies on the anti-anxiety effects of the medhya rasayana drug, brahmi (Bacopa monniera) J Res. Ayur Siddha 1960;1 (1):133-148.                                                                                           Snow, JM. Glycerrhiza glabra Protocol J Bot Med Winter 1996:9-14.           Tamaya T, Sato S, Okada HH. Possible mechanism of steroid action or the plant herb extracts glycyrrhizin, glycyrrhetinic acid, and paeoniflorin: inhibition by plant herb extracts of steroid protein binding in the rabbit. Am J Obstet Gynecol 1986;155 (5):1134-39.

Work and finances and how we feel about them are key triggers of stress in our North American culture. This speaks to the high value we put on productivity in our society. We have high demands on our time, resources and personal relationships for starters. The way in which we live our lives can be a challenge to our health and well being unless we are aware of the factors that can mitigate the long term consequences of stress. As stress is a natural part of life, we can learn to live in better balance with it to the best of our abilities. It has been said that is not the event themselves that are stressful but how we react to them or perceive the events that determines how stressful they actually are.

Hans Selye, was the scientist who researched the stress response thoroughly. He coined the term ‘general adaptation syndrome’ to describe the body’s response to stress and its efforts to maintain balance in the face of that stress. There are three phases of the stress response- alarm phase, resistance phase and exhaustion phase. Keeping it simple the alarm phase is our body’s immediate response to acute stress-our nervous system is activated along with our adrenal glands. We are ready to fight or flight (flee) in the face of acute stress. We might feel adrenaline flood through our body in this phase- think about how you would feel if someone asked you to speak in public on the spot about a particular topic with no warning whatsoever.

The resistance phase is characterized by coordinated action from the HPA (Hypothalamus-pituitary- adrenal axis) to maintain balance in the phase of chronic stress. This a hormonal cascade which can lead to elevated cortisol and epinephrine levels amongst other things. We are still able to handle the stress at this point. We might even function quite well in the face of our daily stress. We will have high energy demands on our body in this stage.

The exhaustion phase sets in when we are unable to maintain our balance in the face of chronic stress- our hormonal reserves are depleted by the high degree of persistent stress and we might have low levels of cortisol in this stage. We will be unable to maintain the metabolic demands on our body. Our body might break down as a result of this phase.

All these responses to stress originated as an evolutionary adaptation to possible danger in our immediate vicinity and increased our odds of surviving that danger when we were cave men or cave women. I don’t believe that our genes have necessarily adapted to our chronic stress levels to the degree that we need them to, to evolve and flourish today.

There are genetic differences in how one is able to handle stress. Some people are extremely resilient in the face of stress. They don’t get anxious  about things;they don’t worry about work when they leave work. When researchers looked at gender differences regarding stress, they found that men tend to have a better ability to leave work at work then women do. If you are very resilient in the face of stress, then you can work in a job that might have you faced with highly stressful situations- think emergency room physicians or air traffic controllers. If you are very anxious in the face of stress, then you might choose a job that is less stressful- working in a library perhaps or working with plants in a garden center. The important factor here is your ability to know yourself and choose a job most in alignment with yourself; also remember that you can shift your perception in order to feel better about your daily stress (I will say more about this in a later post).

What can we do to stay in balance with our stress? Because stress triggers our appetite and mobilizes our energy stores we need to fuel up with whole foods that are low on the glycemic index and rich in nutrients. We typically crave carbohydrates when we are under stress. Choose whole grains like whole oats, brown rice, buckwheat, millet  or quinoa vs muffins, scones, white bread and tim-bits. Consume fresh fruits and vegetables versus drinking juice. You need the fiber to help stabilize blood sugar, the antioxidants and phyto-nutrients to repair and regenerate tissues.

Eat healthy protein in the form of raw nuts, seeds, beans, lentils, free range poultry and grass fed beef. Choose healthier omega 3 fats in the form of wild fish, mackerel, sardines, shrimp, ground flax seed, walnuts or hemp seeds. Skip the processed food, sugar and caffeine if you are hoping to create lasting energy and reserves to get you through your day. 3-4 cups of green tea daily will provide antioxidants and small amounts of L-theanine- an amino acid that promotes relaxed wakefulness. Make sure to drink a water alongside any beverage that does contain caffeine. Healthy nutrition provides the right foundation for dealing with daily stress. Next post I will discuss some therapeutic suggestions to dealing with stress.

Reference source: The Cortisol Connection, Shawn Talbott, Ph.D.

 

At this time on our planet we are in a major state of awakening to our divine nature and awakening to our connection to a divine power that exists all around us and in us. Some people call this God;others call this universal consciousness;some people call it the universal one; others call it the Buddha, etc- the point is no matter what you call it, it exists in everyone and for everyone to help guide you and lead you in your life.

Right now many people are up against it. They might be up against it with regards to their health; they might be up against it with regards to their significant other; they might be up against it with regards to their job or a lack of a job; they might be up against it with regards to their financial situation; they might be up against it with regards to an addiction they can’t get past. This time is not easy for many people. But the purpose of this upheaval and apparent breakdown of structures, health, families, jobs, etc. is to heal whatever needs to be healed to bring about more wholeness overall. And the ultimate purpose is to realign with the divine…

This healing is not meant to bring you to a breaking point rather it is meant to bring you to a place of deep surrender and trust and to align your life in a way that feels authentic to your true divine nature. When the heat gets turned up in your life, take a moment of pause and breathe. What might this situation be leading me to do differently? Can I find the benefit in this situation? What wants to be birthed within me right now? Do I need to turn this worry about the situation over to a higher power? When you have seemingly lost control, trust that a greater divine force is watching over you and that you are in fact, safe. How can you come to a greater place of self love and self care in the midst of your chaos?

Keep breathing -it is very important to remind yourself to breathe. Ground yourself like a giant tree into the earth. Imagine whether you are sitting or standing that there are roots coming out of your feet and these roots are going to extend deep into the earth anchoring your being so that it stands tall and firm; it will not be swayed by the winds, it is a pillar that is held up by the heart of the cosmos. These winds of change that are swirling all around us are ultimately meant to bring us to more wholeness; we just need to surrender and trust that we are held in a greater space of divine love and are safe wherever we have planted ourselves…there is nothing to fear or battle against- just surrender…

If you have strong emotions coming up, greet these emotions with love. Cry tears of loneliness or scream with rage at the injustice in the world if you must. Above all, hold your divine being in a blanket of love. It is safe to feel these strong emotions. Exercise can help with the movement of them so they don’t stay stagnant and stress releases from your body. If the emotional intensity is too much for you, please make an appointment for emotional freedom technique which will help balance out your emotions and free them up so they are not stored within your body.

At the end of the day, an S.O.S. prayer can be released to the heavens. Pray for help and guidance that is an obvious answer to your prayer- it will show up- trust me…Spirit often comes to assist you when you are most in need of it-a great mantra I frequently rely on is ‘this too shall pass’…XO Robin