STRESS AND PLANT MEDICINE

MANAGING STRESS WITH NATURAL RESOURCES

Stress has become an almost inevitable part of our fast-paced modern lives. The demands of work, family (commitments & responsibilities), finances, social obligations, and health/ill health can create a whirlwind of stressors that affect both our mental and physical well-being.

Fortunately, nature offers some super-powerful allies in the form of adaptogenic plants, which can help our bodies adapt to stress, restore balance, and support resilience to future stressors.

UNDERSTANDING STRESS AND ITS IMPACT 

‘Stressors’ come in many forms, and can be more or less ‘stressing’ depending on many things, not least WHO we are, our previous experiences, and how we see/manage life.

Cortisol is a stress hormone your body's adrenal glands produce when stress is felt in the body or mind. There is a cascade of chemical processes within the ‘fight or flight’ mechanism (which I'm sure you’ve all heard of) that originally supported us to run from a saber-toothed tiger or avoid being squished by a Mammoth, by providing our bodies with increased adrenaline, mental focus, sight, energy to muscles, etc.

But, now that we are not being eaten by wild animals (quite so often) these chemical changes, especially compounding over time, affect our body systems and can cause significant damage.

Some of our modern-day ‘stressors’ include:

• Physical: Intense exercise, injury, or illness, and chronic illness/disease can significantly burden the body.
• Emotional: Relationship issues, grief, chronic health issues, and anxiety are common emotional stressors.
• Environmental: Pollution, noise, and poor living conditions contribute to stress, and impact other elements of overall health/ill health.
• Work-related (this is a biggie!): Work pressures, long hours, unpleasant boss/manager/colleagues, feeling trapped, and a lack of control over work situations.
• Financial: Debt, bills, insecure employment, minimum wage, and economic instability.
• Social: Peer pressure, social isolation, and conflicts with friends or family.
• Lifestyle: Poor diet, lack of sleep, alcohol, smoking, and substance misuse.

Often manifesting as:

Physical Health Issues: Chronic stress can lead to hypertension, heart disease, diabetes, chronic pain, hormone imbalance, weakened immune function, and auto-immune disease, to name but a few.

Mental Health Problems: Anxiety, depression, and burnout are common with prolonged stress.

Behavioural Changes: Stress can cause changes in appetite, sleep patterns,  mood swings, and increase/worsen addictive behaviours.

Cognitive Impairments: Memory issues, difficulty concentrating, and decision-making problems often arise under stress.

THE ROLE OF 'ADAPTOGENS'

ADAPTOGENS are herbs that increase the body's 'nonspecific' resistance to stress by varying means, dependent on the plant and many other factors.

They provide a 'bidirectional' influence on physiological function, meaning to move in whichever direction is needed, to support balance (homeostasis) and improve the overall function.

Adaptogenic herbs have been used for centuries in traditional medicine systems like Ayurveda and Traditional Chinese Medicine (TCM). These herbs help the body better manage all kinds of stressors, by balancing internal systems and supporting optimal functioning. 

An in-depth discussion around Adaptogens and all they can support us with is far beyond the scope of this post, but needless to say these are immensely important plants.

N.B If you'd like to read more on these amazing plants, this book by David Winston is the herbalist's go-to read on all things Adaptogen. I highly recommend it. 

   

GENERAL BENEFITS OF ADAPTOGENS

• support adrenal glands to function more efficiently AND shut off effectively, to allow proper rest, digest and recovery
• increase access to energy
• improve strength, physical performance, and levels of endurance 
• reduce oxidative damage
• anti-inflammatory effects
• anxiety relief
• improve brain function and mental clarity, reducing 'brain fog'
• neuroprotective
• chemo and radioprotective

 POPULAR & EFFECTIVE ADAPTOGENS  

   

1. Ashwagandha Withania somnifera 

Calming, warming and drying.

Ayurvedic medicine considers Ashwagandha a nourishing tonic to enhance vigour, improve cognitive and sexual function, support recovery from debilitating illness/injury, and ultimately prolong life!

Internationally widely used and for a multitude of indications. Ashwagandha has significant research data demonstrating improvements in sleep quality, levels of anxiety and irritability, brain fog, fatigue, and enhancing overall well-being. 

Ashwagandha is now used in clinical protocols for cancer, auto-immune, and joint conditions. Also, one of the rare herbs that can directly affect thyroid function, supporting mild HYPOthyroid conditions.

See more in-depth notes on the benefits of Ashwagandha

   

2. Rhodiola Rhodiola rosea

Cooling and drying. Stimulating.

Used by the Vikings!..providing increased physical and mental endurance.

Well known for its energising effects, Rhodiola helps to combat fatigue and enhance mental performance. It can reduce symptoms of depression and improve mood by balancing neurotransmitters in the brain. Rhodiola is particularly effective in managing work-related stress and preventing burnout.

Heart health support, can prevent stress-induced damage to the heart, improve strength and reduce arrhythmias.

Rhodiola Tincture

 

 

3. Holy Basil - Tulsi Ocimum sanctum

Warming

Classed as a powerful rasayana, and considered a sacred plant in India where its use dates back to 400 BCE!

Brings balance to all chakras, bringing joy and goodness. Holy Basil can improve mood and cognitive function, and offer increased protection against the physical effects of stress. Often used to improve 'brain fog' and cognitive function, support memory, and those with ADHD.

Often used for GI discomfort, gas and gastritis, but also respiratory conditions/illness, cough, fever, viral and bacterial infections. Effects of seasonal allergies and allergic asthma can also be improved with regular use of Tulsi, which can be combined with other supportive herbs.

Some studies also showing balancing effects for blood sugar levels.

It is a wonderful plant and a tasty and gentle tea.

Tulsi tincture                                                                                                       

                   4. Eleuthero Eleutherococcus (Siberian Ginseng) 

Mild and slightly warming.

Popular with athletes; Eleuthero can enhance physical performance and stamina. It helps the body adapt to physical and mental stress, reducing fatigue and boosting overall vitality. Less stimulating than Rhodiola overall, is more of a mild gentle morning boost, supporting increased focus, cognitive function and engagement with life.

Those who work shifts, study long hours, possibly not enough sleep and/or need to keep going even when fatigued/drained, will benefit greatly from this herb.

D.Winston (mentioned below) treats his clinic patients with adrenal fatigue, CFIDS (chronic fatigue IDS), jet lag, and ADHD with Eleuthero.

Daily Tonic tea with Eleuthero, to support energy and zest for the day ahead.          

    5. Maca Lepidium meyenii   

 (Is it an 'adaptogen' - its in debate! But it is amazing for you)

Warming and moistening.

Grown at high-altitudes in its native Andes mountains, Maca has traditionally been a nutritious food.

Classed as a nutritive tonic, it can enhance energy levels, improve mood, and reduce mild symptoms of anxiety and depression. Maca is also beneficial for reproductive health and can support overall hormonal balance. Studies have shown that high doses are needed to enhance male sexual function/libido and sperm function.

*Post-menopausal women can greatly benefit from its effects; improving symptoms of depression and anxiety, hot flushes and night sweats, and reducing sexual dysfunction.

 6. Schisandra Schisandra chinensis

Calming, warming and drying.

Schisandra berries are used to enhance mental clarity and concentration. They help the body adapt to stress by supporting adrenal function, calming over-stimulation of nervous system, balancing immune function and reducing overall  fatigue. Schisandra is also known for its detoxifying properties, liver supporting/protecting, and blood pressure normalising effects.

Can be used in support of hormone balancing and improvements in the symptoms of hormonal change/dysregulation in peri/menopause. 

 7. Shatavari Asparagus racemosa 

Nourishing, warming and moistening. 

Translates to 'she who has a hundred husbands' - giving immediate reference to its fertility and aphrodisiac properties. Used for thousands of years as such, also maintaining youthfulness, improving strength, and enhancing mental acuity and memory. Referenced for use in infertility, genital conditions/afflictions, and increasing seminal fluid. 

Widely used in modern-day for hormone imbalance, both when causing fertility issues and peri/menopausal symptoms. As a nutritive and immune system tonic.

Can support those with poor appetite, chronic fatigue, and other reduced energy syndromes and conditions.

Mild diuretic, and soothing to mucus membranes - respiratory, urinary and GI systems

INCORPORATING ADAPTOGENS INTO YOUR ROUTINE

Now this bit’s easy…get them in any AND every way you can!! As tea, tincture, capsules, on food, in drinks..the more the merrier (mostly).

Here's some extra tips:

• Start slowly: Begin with a low dose, especially for the stimulating herbs, and gradually increase as needed. Pay attention to how your body responds. We're all different so can feel the plants in many ways.
• Always choose quality products: Opt for high-quality, organic herbal teas, tinctures or supplements, from reputable sources.
• Consistency and longevity are key: Adaptogens work best when taken consistently over time. Incorporate them into your daily routine for maximum benefits…and be patient! This is not an overnight kinda thing, you need to settle into an ongoing relationship. 
• Combine with a healthy lifestyle: Adaptogens are most effective when combined with a healthy diet, regular movement/physical body support, adequate sleep, and stress management techniques such as mindfulness and meditation.

TO CONCLUDE…

Adaptogenic herbs offer a natural and effective way to manage the myriad stressors we face in modern life. By helping the body adapt to stress, these herbs can improve overall health, enhance resilience, and promote a sense of well-being. As we navigate the challenges of daily life, incorporating adaptogens into our routine can provide the support we need to maintain balance and thrive.

POWDER CAPSULES - helping you incorporate herbs into your routine.

As you've seen with some of the above Adaptogenic herbs, the root is often used for medicine. The powdered root is common, and an excellent and 'easy-to-incorporate' means of getting this onboard is in capsule form (surprisingly not all herb powders taste yummy).

FANCY TRYING TO MAKE THESE YOURSELF?

I highly recommend the 'Wananfu' capsule filler (see below in action making Ashwagandha capsules). It makes a challenging task so easy! After struggling to make them by hand for so long, this was truly a game-changer for me.

 

Let me know if you try it, or have a different option you've tried. Any shared knowledge, especially that's focused on making life a little easier for us all, is well worth the effort of sharing.

Well that's it from me for now.

Thank you for your time and interest, it means the world.

Massive Love!

Clare 

 

DISCLAIMER: I am not a medical or naturopathic doctor. Please be advised to consult your medical professional before taking new herbal products. This is especially pertinent for those taking prescribed medications and/or suffering from chronic conditions that require regular monitoring.

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