Symptoms can include feeling tense, under pressure, or worked up, muscle tension (which may cause headache, neck pain or backache), irritability, anxiety, depression and mood problems, fatigue, insomnia, difficulty concentrating, absentmindedness, memory problems, indigestion and many more.
Causes can be anything from feeling unable to cope with the demands of work, financial pressure, relationship issues, or any high pressure situation. Stress is relative to each person and can be caused by anything at any time and can be physical or mental.
Whatever the cause, stress triggers the release of stress hormones such as adrenalin from the adrenal glands. Elevated levels of these hormones put the body and mind on high alert, ready for 'fight or flight'. Prolonged periods of this high adrenalin are associated with many negative health conditions and unwanted symptoms.
We have all experienced some form of stress at some point in our live and we all have different ways of dealing with stress. However, it is comforting to know that we can support our bodies in order to help us get back on track. Herbal remedies have been proven to be effective in the support of stress and it’s subsequent symptoms.
To help you out we have listed the most common herbs and their benefits below:
St John's wort is highly regarded as a natural antidepressant, and also helps relieve ANXIETY and stress, and restore emotional balance. It has been clinically proven to be just as safe and effective for the treatment of mild to moderate DEPRESSION as some pharmaceutical drugs
Oats is traditionally regarded as a nervous system tonic that helps calm ANXIETY and re-build resistance to stress
Damiana is traditionally used to relieve stress, ANXIETY and mild DEPRESSION, and also provides a mild energy boost
Valerian is a gentle sedative with additional anti-anxiety properties. When taken in low doses it helps relax the nervous system. In higher doses it aids INSOMNIA by inducing a sound night's sleep. Research suggests that Valerian is most effective when taken consistently over at least a fortnight (rather than on a sporadic basis)
Motherwort is traditionally used when symptoms of heart palpitations occur, and may be especially useful if ANXIETY or stress are contributing to HIGH BLOOD PRESSURE
Vitex agnus-castus has a balancing effect on the female hormones, and helps relieve premenstrual ANXIETY, DEPRESSION and mood swings as well as other symptoms of premenstrual syndrome, including PERIOD PAIN, headaches and hormonal acne. Vitex can be taken alone, or in combination with St John's wort and oats
Korean ginseng has a well-deserved reputation for supporting energy levels and enhancing the ability of the body and mind to cope with stress. It may be particularly beneficial when stress is associated with FATIGUE, emotional overload or sexual problems
Withania is sometimes referred to as 'Indian ginseng', and like Korean ginseng has traditionally been used to reduce stress and FATIGUE. It promotes cognitive function and energy while simultaneously supporting the immune and nervous systems, and may also have benefits for sexual performance. When stress is accompanied by FATIGUE or exhaustion, Withania is sometimes taken with Rhodiola and Rehmannia
Rhodiola was used by the Vikings to promote physical strength and endurance, and is still used today as an energy tonic and to enhance the body's ability to cope with stress
Rehmannia aids stress-coping and supports the adrenal and pituitary glands as well as enhancing IMMUNITY
Alternatively, take Korean ginseng and Withania with other herbs that help relieve stress and FATIGUE. Important ingredients to look for include Siberian ginseng, oats, Licorice and Gotu kola. This combination helps a stressed body to re-build worn-out adrenal glands, and also supports the immune system. It is ideal to take during times of exhaustion or ongoing stress
Gotu kola has energising and tonic effects on the nervous system and supports the body's ability to cope with stress. In addition, Gotu kola promotes circulation to the hands and feet, and so is traditionally taken to help relieve the aches and pains of arthritis. It also supports wound healing by encouraging the repair and regeneration of tissue
To relieve ANXIETY while promoting mental alertness, concentration and memory, take a formula that combines nutritional support of the nervous system with the herbs Brahmi, Ginkgo, Withania and Siberian ginseng. This energising formula is ideal for students and people in mentally demanding roles who need to perform at their peak during stressful times
The B-group vitamins and vitamin C are essential for nervous system function and are required in greater quantities during stressful times. Deficiency of these nutrients can undermine our ability to cope when under pressure
Brahmi is an Ayurvedic herb that has traditionally been used to stimulate memory and concentration, improve thinking processes (cognition) and promote intelligence. In clinical studies, it has also demonstrated an ability to reduce ANXIETY, making it the ideal herb to use during exams and at other stressful times when you need to perform at your mental peak
Siberian ginseng enhances the body's ability to cope with stress, and also stimulates immune function and resistance to infection
Ginkgo supports peripheral circulation, and in particular improves the integrity and function of the blood vessels of the brain. It aids in the management of symptoms such as poor memory and concentration, poor information processing, ANXIETY, absent-mindedness, decreased physical performance and lack of energy
Other helpful ways of dealing with stress include:
A healthy support network is a vital ingredient in coping with and managing stress. Even when life is busy and overwhelming, make sure to take the time to connect with your loved ones
Counselling or behavioural therapy may help you cope better. Left unchecked, stress can cause problems in many areas of your life, including your relationships. Talk to your doctor for more information
Take time out to identify the areas of your life where making changes could help take the pressure off, and then develop a plan for how you're going to get on top of things. Even if you only solve a few issues, you'll start to feel better sooner than you think
Consider learning yoga, tai chi or other relaxation techniques. Even if you can't make it to a class, DVDs are available for home use. Hypnotherapy treatment or CDs may also be beneficial, especially if you're having difficulty sleeping, or are suffering from low self-esteem
Avoid caffeine, which stimulates the adrenal glands, raising your level of nervous tension. Instead, choose relaxing herbal teas such as chamomile, Lemon balm or vervain
Don't smoke, because nicotine is also an adrenal stimulant. Recreational drugs should be avoided for the same reason
Use an oil burner to diffuse lavender essential oil throughout your home or office. Studies suggest that inhaling lavender can help to ease ANXIETY and promote calmness, and may reduce your production of key stress hormones. Lavender also promotes restful sleep, so if you experience INSOMNIA, try tucking a muslin bag of the dried herb inside your pillowcase at bedtime, or use lavender essential oil in your evening bath
Good nutrition becomes even more important when you're stressed or anxious, so make sure your diet is based on lean protein, fresh fruit and vegetables, whole grains, legumes, nuts and seeds. Avoid drinking alcohol or eating sugar or refined foods. These contain few nutrients, and may interfere with your blood sugar balance, exacerbating your stress problems
Eat several serves of fish every week. Consuming high quantities of the omega-3 fats they contain helps maintain healthy brain function, and conversely, inadequate intake has been associated with some forms of mood disorder, including DEPRESSION
Being active aids in the management of ANXIETY, DEPRESSION, stress and other mood problems. Unless your doctor advises against it, a good target is to exercise at a moderate level for at least half an hour on most days of the week. Taking a brisk walk is a good start, but more strenuous exercise has even more benefits, because it raises your body's levels of feel-good hormones called endorphins
Just remember, if you are experiencing stress and other symptoms, there are plenty of options to help support you. But if you are experiencing it regularly, take the time to understand why, because it may be more serious than you thought and in this case you should consult your health practitioner.
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