Surmount stress: if stress seems to be weighing you down, discover three supplements that may help you take a load off and ease tensions from work or family

Better Nutrition, Oct, 2007 by Karta Purkh Singh Khalsa

You know the signs--anxiety, edginess, fatigue, insomnia. While stress accounts for a good share of medical office visits today, in reality, it's been with us since the beginning of human life. Only the stressors have changed.

A bad day at work might not include an attack from a wild animal--but it just might include an attack from a wild boss. And your primitive body still responds to threats with fight-or-flight stress hormones. Profound stimulation of the adrenal glands and sympathetic nervous system; increased respiration, blood pressure, blood sugar, and heart rate--all are good for escaping a tiger, but not for surviving the office.

When the acute stress emergency is over quickly, the body returns to normal physiology. In a prolonged stressful environment, the body's powerful stress hormones come along with elevated cholesterol, digestive ulcers, and diabetes.

1. SLEEP IT OFF

Stay rested. You'll work safer and smarter. A study in the Journal of Sleep Research looked at the effect of taking a 20-minute nap during a 12-hour night shift. Those who napped significantly improved response speed on a vigilance task measured at the end of the shift. Taking a quick nap during a break is a powerful technique to refresh.

To help your sleep rhythms, use an ancient remedy. Ashwagandha root (Withania somnifera) has been used in Asia as an antistress remedy for centuries. An animal study revealed that an herbal formula containing ashwagandha was as effective as ginseng for a wide range of stress-related ailments. The herb improved chronic unpredictable stress behavior (remember your office?), depression, glucose metabolism, suppressed immune function, cognitive dysfunction, stomach ulcer, adrenal gland atrophy, and vitamin C and stress hormone levels.

OK, back to that nap. Ayurvedic herbalists use ashwagandha to reestablish long-term sleep rhythms. Rather than making you sleepy, it seems to regulate sleep cycles over time, facilitating more refreshing sleep.

2. THE PIZZA CURE

Holy basil is strongly anti-inflammatory, and scientists have now discovered its antioxidant and antistress benefits. This cousin of pizza basil normalizes both blood sugar and blood fats. Asian people have traditionally enjoyed holy basil as a daily tea. It's now common here as a delicious drink. Brew as you would green tea, but steep covered. Or try supplements of the herb.

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3. PLAY IT AGAIN, SAM-e

An amino acid derivative, S-adenosyl-methionine (SAM-e) has been shown in clinical trials to lessen pain and fatigue, and to improve mood. In some studies, it worked well as an antidepressant in the treatment of major clinical depression, without side effects for most people. A study in the International Journal of Neuropsychopharmacology compared injected SAM-e to imipramine for major depression. It was as effective as the drag, with far fewer side effects. Clinical trials have shown that at doses of 200-1,600 mg per day, it is as effective as tricyclic antidepressants and may have a faster onset of action. Talk to your doctor before taking SAM-e if you are taking other medications.

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By Karta Purkh Singh Khalsa, DN-C, RH

Rx FOR STRESS

REMEDY        FORM              DOSE               COMMENTS

Ashwagandha   Capsules          2 g daily          Slow, steady action
root

Holy basil    Tea               2-3 cups daily     Long term for
                                                   stress

SAM-e         Tablets           400 mg 2-3 times   Can take up to six
                                daily              weeks to see
                                                   results

Meditation    Personal choice   Daily session      Anyone can do this
                                                   stress buster