How To Use Tulsi In Your Life
Use tulsi regularly to help balance your body and support its response to everyday stressors.
Some ways to use this herb:
- As a tea
- In cooking
- As a capsule or tablet
- In a powder form
According to herbalist Rosalee De La Foret, tulsi may have an antifertility effect. Therefore, pregnant women or couples who want to conceive shouldnt take this herb.
Adaptogens For Stress Support
Looking for additional stress support? Luckily, Mother Nature provides us with plants that have the ability to do just that.
Adaptogens are natural substances that help your body and brain adapt to stress. And while these herbs have been utilized in Ayurvedic and Chinese medicine for centuries, theyve become even more popular in the Western world and are now readily available in various supplements.
Vitamin C Food Sources
Almost all animals synthesize their own vitamin C, except humans.
So we must get it from food or supplements.
The top vitamin C fruit sources are citrus fruits, strawberries, and the tropical fruits pineapple, papaya, and kiwi.
The best vegetable sources are peppers of all kinds , tomatoes, and cruciferous vegetables .
But typically these foods contain less than 100 mg per serving.
So, you have to regularly eat a lot of these foods to meet the amounts considered therapeutic, generally 500 to 1,000 mg per day.
Don’t Miss: How To Fix Hair Loss From Stress
Dietary Vitamins In The Central Nervous System
The central nervous system is dependent upon the nutrients supplied through a good, varied, healthy diet. Good nutrition is imperative, particularly for maintaining the brains structure and normal cognitive function . Vitamins and micronutrients play a significant biochemical role in maintaining cognitive processes within the brain. The role of antioxidants and B vitamins contained in food and their relationship to maintaining cognitive processes and general health is discussed below.
i. B Vitamins
B group vitamins can be found in a wide range of foods like whole grains, bananas, beans and meats. Folate/folic acid, B6 and B12 represent some of the B group vitamins. Folate, B6 and B12 vitamins are known to contribute to the regulation of healthy levels of the amino acid HCy, and share a synergistic role in the maintenance of cardiovascular and neural health, and are also vital for energy metabolism . Cross sectional and prospective studies have identified that elevated plasma HCy levels is associated with the promotion of spontaneous cell death , incidence of stroke, brain atrophy, Alzheimers disease, bone fracture and is considered a risk factor for cerebrovascular disease .
Vitamin C Your Stress Away
Vitamin C, or ascorbic acid, gets credit for fighting colds. But vitamin C can also help improve stress and anxiety. In a controlled study, students with anxiety who took vitamin C showed decreased levels of stress and anxiety. The antioxidant properties help the body control cortisol levels, which triggers stress. Getting a daily dose before the day can keep stress at bay.
Don’t Miss: What Do You Do When You Are Stressed
B Vitamins Create Feel
Some of the B vitamins are required for the production of neurotransmitters essential to the ability to relax and maintain a positive state of mind.
Vitamin B6 is utilized in the synthesis of the stress hormones epinephrine and norepinephrine.
This means that when youre stressed, there is less B6 available to perform its other functions.
GABA is the brain chemical associated with relaxation.
When levels dip low, you may find yourself anxious, overstimulated, and overwhelmed, and youll find it hard to turn off your racing mind.
Serotonin is the happiness molecule.
Low levels of serotonin are linked to negative thinking, anxiety, insomnia, depression, and seasonal affective disorder.
HOW’S YOUR MOOD?
Dr. Pat | Be Brain Fit
Dopamine helps you get motivated and stay focused.
A low dopamine level will push you to rely on stimulants like caffeine, nicotine, and sugar to get through the day, further adding to your stress.
” Many unhealthy habits that people gravitate to when theyre stressed and anxious alcohol, caffeine, smoking, sugar, and recreational drugs deplete nutrients as well.
Vitamin B1 is a necessary cofactor for the production of GABA and acetylcholine, the neurotransmitter of memory and learning.
Niacin also suppresses inflammation.
Coenzyme Q: Blood Flow For Lower Stress
Zerner says high blood pressure can stress the body. Therefore, anything that would help lower high blood pressure would be meaningful.
CoQ10 is a vessel dilator, so you get greater blood flow and decreased blood pressure says Zerner. This can also help reduce high blood pressure and, in turn, lower stress levels.
Zerner says the increased blood flow can also help those who suffer from migraines. Migraines are another component that can cause copious amounts of stress on the body.
Also Check: How To Calm Down Stress And Anxiety
Getting Help For Anxiety Disorders
If you or a loved one currently live with co-occurring substance use and anxiety disorders, professional help is available at specialized treatment centers like The Recovery Village. With locations across the country and a multifaceted approach to mental health care that includes nutritional therapy, The Recovery Village can provide hope and healing to individuals with co-occurring substance use and anxiety disorders. If youre ready to take the first step toward treatment, reach out to a representative today.
What Science Says About Tulsi
In a 2012 randomized, double-blind, placebo-controlled study published in the international, peer-reviewed journal Evidence-Based Complementary and Alternative Medicine, 158 highly stressed individuals received either a placebo or holy basil.
After six weeks, the holy basil group reported improved symptoms of general stress 39% more than the placebo group.
Symptoms, such as frequent feelings of exhaustion, forgetfulness, and sleep problems decreased significantly. And participants reported no adverse effects.
Another 2008 study published in the Nepal Medical College Journal involved patients with generalized anxiety disorder. Researchers found that 500 mg of holy basil twice daily significantly reduced anxiety and associated stress, depression, and inattention in participants.
Further evidence is mounting that tulsi can address physical, chemical, metabolic, and psychological stress. It has been found to protect organs and tissues against chemical stress from industrial pollutants and heavy metals and against physical stress from prolonged physical exertion and exposure to cold and excessive noise.
The University of Maryland Medical Center recommendstulsi for people who have post-traumatic stress disorder, or PTSD. Getting specific, the Center recommends 400 milligrams of tulsi daily to help fight stress and to support adrenal health.
You May Like: How To Deal With Post Traumatic Stress Disorder
Vitamins And Herbs That Help Lower Stress And Improve Nervous System Function
Long-term stress comes at us from a variety of sources: family struggles, financial difficulties, job worries or pressures, relationships, worry about health, the economy, etc. Everyone has to deal with stress at one point in their lives, so it comes as no surprise that people will make use of things like cbd products to help them cope with the stress. It doesnt have to be a cbd product though. What works for one person might not work for another which is why some might find that they prefer going for a walk, talking to a friend, listening to music, watching a film, doing some arts and crafts, or even working out at the gym. There are some that would prefer to look for to help them manage their symptoms of stress. At the end of the day, the important thing to do though is to make sure that you do whatever works for you, as continuous or repeated activation of the stress response process takes a toll on the nervous system and can lead to burnout, i.e. emotional and nervous exhaustion. We cant very easily change the world around us. But we can take steps to give our bodies the protection and nourishment they need to help handle stressors before they create anxiety.
Vitamin B Complex Supplements
Eating a well-rounded diet of whole, unprocessed foods is a good start towards getting the B vitamins you need from your diet.
However, if you dont eat meat or dont get at least the recommended 9 servings a day of fruits and vegetables, you might be low in one or more of the B vitamins.
One of the most common questions about B vitamin supplementation is whether you should take individual B vitamins or a B complex supplement.
Eventually it can cause permanent nerve and brain damage.
The Recommended Dietary Allowance of vitamin B12 for adults is 2.4 micrograms .
When you read a B12 supplement label, youll find that it usually contains much more than this.
Because only about 2% of the B12 in supplements is actually absorbed, the excess assures that youre getting close to the RDA.
Read Also: Does Stress Cause Brain Tumors
Which Type Of Magnesium Is Best
While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
How Adaptogens Can Give You Calm And Clarity
Adaptogens promote balance in many systems of your body. Remarkably, they can calm you down and boost your energy at the same time, without over-stimulating you.
While some adaptogens work quickly, most work over time and have cumulative benefits. Some people take them daily for months before getting the full effects.
Read Also: Can Stress Cause Depression Relapse
Keeping Cool With Vitamins
Healthcare professionals often suggest exercise or therapy. Surprisingly, vitamins are a powerful ally in the fight against stress. The body needs these compounds for optimal health. And as the body does not create vitamins, the required amounts come from diet and supplementation. And these 4 vitamins may impact stress levels as well.
Vitamin Supplementation Interventions For Work Stress
One potential pharmacological intervention to assist our bodies to cope with increased levels of stress that has received some preliminary support recently is vitamin B supplementation. Dietary deficiencies in micronutrients have been implicated in altered mood states in otherwise healthy individuals . Supplementation with micronutrients to overcome these dietary deficiencies has been observed to improve perceived stress, mild psychiatric symptoms, and some aspects of everyday mood in a recent meta-analysis of studies examining short-term multivitamin supplementation . These positive effects have been postulated to have occurred through alteration of biochemical processes affected by poorer dietary status through supplementation. Specifically, high doses of B vitamins have been suggested to be effective in improving mood states in both clinical and non-clinical populations.
Read Also: Can Stress Cause Eczema On Face
Consider A Vitamin B Complex Supplement
The B group vitamins are not stored b y the body like many other vitamins and minerals. Whatever B Vitamins you eat that are not absorbed by your body are excreted within hours. As such, a Vitamin B Complex like Natures Way Mega-B taken daily might be of benefit, particularly during times of stress when we tend to neglect our body and diet. Taking a Vitamin B Complex supplement is a good way to top up your daily vitamin B levels and, research suggests, may be an effective way to reduce stress levels .
The Right Supplement Might Help Quell Stress And Anxiety
Most of us live with a low-simmering level of stress from trying to juggle work and family responsibilities to navigating sudden problems, such as a job loss or health scare. And now, we are all experiencing added stress from the anxiety and unknowns of living in the age of COVID-19. A May 2020 survey by the American Psychological Association found not surprisingly that stress about work and the economy has increased over the past year, especially among parents.
Elevated stress hormones, especially cortisol, can increase inflammation, reduce immunity, and raise the risk for high blood pressure, stroke, and heart attack. In fact, according to the National Institute of Mental Health, chronic stress can negatively impact every aspect of your health and contribute to a wide range of problems that include:
Stress is a problem we clearly need to address, but what can we do? The good news is that there are numerous strategies that have been shown to be effective for relieving stress, including eating a healthy diet, getting plenty of sleep, exercising regularly, talking to friends or a mental health professional, and engaging in relaxation techniques and meditation, just to name a few.
Also Check: How To Not Stress About Losing Weight
What Is The Healthiest Form Of Stress Relief
Daily exercising, a good nights sleep, and nutritious eating are the best protectors against stress. They strengthen your immune system so that you can better manage your emotions in a crisis or stressful situation.
You can also relieve your stress through breathing exercises, mediation, journaling, or by talking out your feelings with friends and family.
For more ideas on how to ease your stress, head over to our guide on stress relief tips.
Dial D For Relaxation
An estimated 1 billion people have vitamin D deficiencies worldwide. Vitamin D helps bone, teeth, and brain development. This begs the question is a deficiency one of the factors for stress? Studies show a relation between vitamin D deficiency and acute stress. Even patients with depression have low vitamin D levels. Getting a dose of the sunshine vitamin could significantly improve psychological well-being.
Also Check: How To Reduce Work Related Stress
Vitamins For Anxiety And Depression
Those with anxiety, depression, or both may also benefit from taking specific vitamins, including:
Vitamin D: This important vitamin plays a crucial role in mood regulation, brain health, and nerve health.
Vitamin B complex: B vitamins help with energy levels and may reduce stress.
Magnesium: Take this mineral to help with sleep and to help you feel calmer, reducing the effects of anxiety.
L-theanine: This unique amino acid is found in green and black tea. It can help you relax, feel calmer, and help to reduce stress levels when taken as directed.
How Nervine Herbs Support Your Nervous System
Most nervine herbs are gentle and support relaxation.
Relaxing nervine herbs support the nervous system and reduce overactive stress responses by returning the body to a resting phase.
These herbs may be helpful for a variety of problems, such as relieving normal muscle tension, wakeful nights, and occasional worries.
You May Like: What You Do To Relieve Stress
Natural Health: Vitamins To Help With Anxiety And Panic Attacks
Q. I have always been a shy person, not really comfortable in strange situations or with people who I dont know very well, but recently I have become more anxious than usual and prone to panic attacks.
I am not interested in taking medications. Are there any supplements that might help me?
A. There are a number of nutrients that are important when it comes to reducing anxiety levels in particular the B vitamins.
While therapeutic doses of individual vitamins have been shown to be beneficial in alleviating certain symptoms, it is always a good idea to take a good B-complex alongside individual B vitamins since they work synergistically.
Vitamin B1 is important for balancing blood sugar levels, which are a significant factor in anxiety levels.
Vitamin B3 plays a crucial role in the synthesis of serotonin and has been shown to help with anxiety at a dosage of 1,000-3,000mg per day.
Vitamin B5 supports the adrenal glands, which reduces stress and anxiety levels.
Vitamin B9 and vitamin B12 are important in balancing out depressive moods.
Vitamin B6 together with magnesium can balance out anxiety that occurs in conjunction with PMS.
Great foods for getting your B vitamins include liver, meats, whole grains, potatoes, bananas, legumes, nutritional yeast, and molasses.
Inositol is a water-soluble fatty lipid necessary for healthy cell production.
This can be a particularly useful nutrient to consider where obsessive rumination of thoughts is a problem.
Key Herbs For Stress And Anxiety
- Passionflower provides natural support to the relaxation centers of the nervous system and has been used historically to help with restlessness. Calming and soothing, it doesnt affect mood.
- Fennel seeds have long been known to strengthen the digestive system, where emotional stress is most likely to center.
- Feverfew, an aromatic herb, helps the body deal with muscular tension, which may lead to head and neck pain.
- Hops is a tonic herb. It promotes sleep and helps the body deal with occasional restlessness.
- Chamomile flowers are known for supporting nerve health and mental alertness. This soothing herb also aids digestion and supports circulation.
- Schizandra fruit-allows the body to respond quickly to stress, thus increasing our capacity to work. Its bitter compounds also support circulation.
- Zembrin® -harvested in South Africa and used by locals for centuries, this herb supports the nervous system as it facilitates feelings of calm and supports a positive mood. This standardized patented extract represents the full, unaltered phytochemical profile of the plant.
Read Also: Does Stress Cause Neck Pain
Anxiety & Stress Prevention
Theres no way to predict for certain what will cause someone to develop an anxiety disorder, but you can take steps to reduce the impact of symptoms if youre anxious:
Get help early: Anxiety, like many other mental health conditions, can be harder to treat if you wait.
Stay active: Participate in activities that you enjoy and that make you feel good about yourself. Enjoy social interaction and caring relationships, which can lessen your worries.
Avoid alcohol or drug use: Alcohol and drug use can cause or worsen anxiety. If youre addicted to any of these substances, quitting can make you anxious. If you cant quit on your own, see your doctor or find a support group to help you.