Many factors can play a role in stress and how we function in this state. In lots of situations, we may not have the ability to directly address our stressors, especially when it comes to finances, work dynamics, environmental changes, or even social injustices. Focusing on what we can change is a great place to start, but this doesn’t always help with the feelings associated with stress. In addition to addressing our basic needs (exercise, nutrition, sleep, etc.), there is a wide variety of botanical interventions that can be supportive in a stressed state.
When I am choosing a botanical formula for stress support, there are a few medicinal actions that I look for: nervines, trophorestoratives for the nervous system, nootropics, and adaptogens. Nervines are plants that produce a calming effect on the nervous system, without sedating. They are used for a variety of indications including insomnia, anxiety, PTSD, and depression. Nervous system trophorestoratives can be described as nervine; they typically have a calming effect on the nervous system. However, they are used for long-term recovery whereas many nervines only provide short-term support. Nootropics are responsible for increasing cognition and/or increasing cerebral circulation. The definition for adaptogens is slightly more convoluted, but overall, every adaptogen must be non-toxic at therapeutic doses, they must cause some type of resistance to stress, and they must have a normalizing effect on the body. Throughout each of these classifications, the mechanisms for how the botanicals cause these effects can be quite different despite having the same results.
There are five herbs I am introducing that have a variety of medicinal actions that can be beneficial in times of stress: Avena sativa, Centella asiatica, Ocimum tenuiflorum, Schisandra chinensis, and Glycyrrhiza glabra.
You may recognize Avena sativa by its common name, oats. Although the oats in their dried/processed form are a great dietary option, the “milky seed” is the medicinal part of the plant that we use for stress. This plant is the gentlest of the herbs I am mentioning today. It is generally considered safe for all patient populations (including pregnancy and lactation) and it is indicated as a long-term tonic. The patient that would most benefit from Avena sativa is exhausted—they have been overworked or gone through a long period of difficulty with health that has left them depleted. This plant acts as a nervous system trophorestorative and helps restore normal function with prolonged use (minimum of a few weeks to months to see a difference). This plant is also beneficial as an anti-addictive and is often used for both depression and anxiety.
Centella asiatica (gotu kola) is native across Asia and the South Pacific, most used in India, Sri Lanka, and Indonesia. It is considered a grounding plant that also promotes mental clarity. You will often see this herb in formulas for ADHD because of its duality with increasing concentration while relaxing the nervous system. It is an adaptogen, nootropic, and nervine. There are limited studies for its effects on pregnant people, but it is also generally considered safe with pregnancy and lactation.
Our third herb, Ocimum tenuiflorum (sanctum and gratissimum as well), is often called holy basil or tulsi. There are 3 main medicinal species, Rama tulsi, Krishna tulsi, and vana tulsi, where each species has a slightly different indication. Found within India, holy basil is a sacred plant used to promote clarity of mind and support normal stress response. It is considered an adaptogen and has neuroprotective effects; holy basil is often used to address brain fog, ADHD, and poor memory. In David Winston’s book “Adaptogens: Herbs for Strength, Stamina, and Stress Relief” he also describes using holy basil for depression, especially indicated for people who often feel “stuck” or experience situational depression. There is a lack of data with pregnant and lactating people, but often is used by these patient populations.
The common name for Schisandra chinensis gives an idea for what it treats in the body. “Wu Wei Zi” or “Five Flavor Fruit” is commonly used in Traditional Chinese Medicine for strengthening our five yin organs. It is an adaptogen and nervine that is indicated for patients with stress-induced asthma or palpitations. Like the other botanicals mentioned above, it has a variety of other medicinal uses such as hepatic protection and immune support.
Lastly, Glycyrrhiza glabra (licorice) is widely known within Western herbalism as well as Traditional Chinese Medicine for its adaptogenic properties. Although it is well known and used, this plant comes with a bit of a risk. It has a pseudoaldosteronic effect, which means that it can lead to increased blood pressure. It is avoided in hypertension and pregnancy because of this effect but is safe in lactation. Typically, this plant is taken for less than six weeks at a time for a person with normal blood pressure. It is especially indicated for people who are experiencing adrenal insufficiency, where fatigue, depression, and low blood pressure are commonly seen.
These five plants are only a few of the many herbs that I use for stress management. They have unique profiles with many other whole-body effects that should be recognized when choosing what to take. With all of this in mind, choosing the right herbal formula for you should be individualized. Please schedule with me if you would like to discuss initiating any of the herbs above or any other botanicals for stress management.
Dr. Anna-Maria DeCarolis, NMD
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