Stress is a major health concern in today's society. Chronic stress has been linked to diseases such as cardiovascular disease, cancer, psychological illnesses, digestive disturbances and recurring infections. Symptoms of stress include anxiety, sleep disturbances and nervousness. Reducing stress in your life may not be possible, therefore herbs which can calm and relieve stress are very helpful in reducing the impact of stress on your body.
Passionflower
Passionflower was recommended by Dr. Mehmet Oz in December 2009 as a remedy for stress. A 2001 study published in the "Journal of Clinical Pharmacy and Therapeutics" found that passionflower was effective for the treatment of generalized anxiety disorder and had effectiveness comparable to the prescription drug oxazepam. This supports previous studies in animals which showed similar effects.
Passionflower is particularly useful as its anti-stress and anti-anxiety effect can be quite rapid. Research published in the scientific journal "Anesthesia and Analgesia" in 2008 with patients undergoing surgery found that relief was had within 20 minutes of taking one dose of passionflower.
According to the naturopathic reference book "Natural Therapeutics Pocket Guide," the recommended daily dose is 100 mg two to three times daily and there are no known contraindications.
St. John's Wort
St. John's wort is well-known for its use in depression but is also useful in stress-related conditions such as anxiety and sleep disturbances, according to the pharmacists' reference book "PDR for Herbal Medicines." A study in the scientific journal "BMC Complementary and Alternative Medicine" published in May 2010 found that, in mice, a single dose of St. John's wort helped protect against the effects of a stressful situation, including reduced anxiety.
For depression the "Natural Therapeutics Pocket Guide" recommends 300 mg three times daily. There is a lack of research in this area, but a dose of 200 mg twice daily would be helpful for stress reduction.
St. John's wort has a number of drug interactions and contraindications, so seek the advice of your doctor or pharmacist before using it.
Valerian
Valerian has been used for centuries as a calming and soothing herb, with traditional indications for relieving anxiety and improving sleep according to the "Natural Therapeutics Pocket Guide." Valerian is approved for nervousness and insomnia by the German Commission E, a government organization which evaluates the efficacy of alternative medicines based on traditional use and clinical study. In a 1996 placebo-controlled, randomized study published in the German journal "Psychopharmakotherapie," valerian was found to significantly improve sleep quality versus a placebo.
The "PDR for Herbal Medicines" recommends a dose of 220mg three times daily for restlessness. Check with your doctor or pharmacist before taking valerian.
Lemon Balm
Also known as Melissa, lemon balm is also approved by Commission E for nervousness and insomnia and has also been used this way traditionally according to the "PDR for Herbal Medicines." A 2006 study published in "Phytotherapy Research" found that a combination of valerian and lemon balm had a positive effect on reducing the ill effects of an acute stress in healthy people.
"PDR for Herbal Medicines" recommends a dose of the equivalent of 1.5g to 4.5g of whole herb.
References
- Dr. Oz: Stress and Weight Gain
- "Natural Therapeutics Pocket Guide Second Edition"; Daniel L. Krinsky et al., Editors; 2003
- "PDR for Herbal Medicines Second Edition"; Joerg Gruenwald Ph.D. et al., Editors; 2000
- "The Complete German Commission E. Monographs: Therapeutic Guide to Herbal Medicines"; 1998
- "Phytotherapy Research"; Anxiolytic Effects of a Combination of Melissa Officinalis and Valeriana Officinalis During Laboratory Induced Stress; D. O. Kennedy et al.; February 2006
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