Using Vitamins, Herbs and Supplements Stress Relief Using Vitamins, Herbs and Supplements

What is stress and what are its effects? Stress: The experience of a perceived threat (real or imagined) to one’s mental, physical, or spiritual well-being, resulting from a series of physiological responses and adaptations. “In Eastern philosophies, stress is considered to be an absence of inner peace. In Western culture, stress can be described as a loss of emotional control.” (Seaward, 2015). “Stress has been linked to all the leading causes of death, including heart disease, cancer, lung ailments, accidents, cirrhosis, and suicide. Some health experts now speculate that perhaps as much as 70 to 85 percent of all diseases and illnesses are stress-related” (Seaward, 2015).

What is stress and what are its effects? (Cont.) Along with serious long term disease and illness there are also many symptoms that are linked stress that may be short term and not noticed but individuals. These include: Muscle tension and joint pain Headaches Nausea Insomnia Concentration issues Over eating, or lack of appetite fatigue

Vitamin, herbs and supplements are commonly used in the United States today and is an ever growing field as people start looking towards more natural ways of treatment. The next few slides will describe various vitamins, herbs and supplements that are thought to help or proven to help relieve or cope with stress.

Vitamins: Vitamin C Vitamin C is well known to boost immune function and for its critical role in increasing the absorption of other nutrients. However, “One study found that individuals with high levels of vitamin C did not show the anticipated mental and physical signs of stress when subjected to acute psychological challenges. Furthermore, those individuals recovered from stressful situations faster than those with low levels of vitamin C.” (Henningson, N.D.) Vitamin C can be added to the diet in the form of a vitamin, or through increasing vitamin C intake through our diet. Some foods that are good sources of Vitamin C include: Fruit: Orange, kiwi, grapefruit, lemon Vegetables: Red and green pepper, spinach, broccoli, brussels sprouts Fortified cereals and orange juice

Vitamins: Multivitamin A multivitamin daily: containing the antioxidant vitamins A, C, E, the B- complex vitamins and trace minerals, such as magnesium, calcium, zinc, and selenium. “Preliminary research suggests that people who take multivitamins are better able to cope with stressful situations than those who do not”. (University of Maryland, 2014). *See a doctor before taking any vitamins as values may be vary based on current intake.

Herbs: Herbal teas and essential oils are growing in popularity Herbs: Herbal teas and essential oils are growing in popularity. Many swear by these herbs while others remain skeptical . Do these herbs actually help relieve stress? Is there a best way to use them? Some herbs that are popular for stress relief include: Chamomile Lavender Echinacea Green tea

Chamomile: This is an herb tat has been used for centuries for various issues. "Chamomile is an internal, anti-inflammatory and used to treat insomnia, anxiety, and spasms. A very gentle herb, Chamomile has been used in children and adults for many years to help alleviate a variety of health conditions such as sleeplessness, anxiety, and gastrointestinal conditions such as upset stomach, gas, and diarrhea.” (Henningson, N.D.) This herb is found mostly in teas but also can be found in the form of liquid extracts or whole flowers. Although a gentle herb, someone who has allergies to pollen may be irritate by the flower. Lavender: Similar to chamomile, lavender is a flower and a very calm herb that can be found in teas, oils and tinctures and is widely used for many purposed including stress relief. Aromatherapy and the oral use of high quality lavender essential oil have both been proven to help reduce stress levels. It is important to purchace high quality oils and discuss with your doctor before using any essential oils orally.

Green Tea: Green tea has been use for centuries in China to help relieve the symptoms of many diseases and health issues including stress. “Tea has been used in the Orient for its calming, curative properties and may be due to the presence of L-theanine, an amino acid found only in green tea that produces tranquilizing effects in the brain. Tea may relieve stress by inducing a relaxing effect without drowsiness and this may be due to the presence of theanine, which is an amino acid that is able to cross the blood–brain barrier” (Cooper,2012). Echinacea: “Archaeologists have discovered evidence that the native Americans have been using Echinacea for over four centuries as a natural cure-all.” (Seward, 2016). It is also widely used in Germany where herbal supplements are studied, tested and regulated by the government.

Magnesium: Magnesium is a mineral that is commonly deficient in many Americans because of lifestyle factors such as diet and stress levels. This mineral plays a vital role in balancing adrenaline and other stress hormones as well as building resistance against stress. “Chronic stress depletes your body of magnesium. The more stressed you are, the greater the loss of magnesium. The lower your magnesium level to begin with, the more reactive to stress you become and the higher your level of adrenalin in stressful situations. Higher adrenalin causes greater loss of magnesium from cells.” (Galland, L. M.D) Melatonin: Melatonin is a hormone that is produced by our pineal gland in the brain that balances sleep cycles. Quality of sleep and stress have a direct effect on one another and are very closely connected. It is believed to have an effect on our circadian rhythm and is only secreted at night when we are at rest and there is an absence of light. With technology such as televisions, phone and computers and other items such as night lights many people are not secreting enough melatonin. This has an effect on the quality of sleep a person gets which effects stress levels and the body and minds ability to fight against stress.

Supplements: Supplements are not regulated by the FDA and there is limited research to support the direct effectiveness of these supplements on stress reduction. However, the scientific evidence and known roles of this mineral and hormone can be linked to stress reduction benefits and this theory is one recognized by many scientists and doctors. Magnesium Melatonin

References: Cooper, R. (2012). Green tea and theanine: health benefits. International Journal Of Food Sciences And Nutrition, 63 Suppl 190-97. doi:10.3109/09637486.2011.629180 Henningson, K. M.S. (N.D). Holiday Helpers: Immune Strengtheners and Stress Relievers., Retrieved from http://healthandwellness.kaplan.edu/articles/stress/Holiday%20Helpers%20-%20Immune%20Strengtheners%20and%20Stress%20Relievers.html Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington, MA: Jones & Bartlett Learning. Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New Harbinger Publications, Inc. Galland, L. M.D (N.D.) Magnesium: The Stress Reliever. Healthy.net. Retrieved from http://www.healthy.net/Health/Essay/Magnesium_The_Stress_Reliever/74