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Things that make you go, ‘Ahhh!’

by Wendy Smith

Stress. It speaks of lifestyles filled with worry, waiting and rushing. We’re all busy. And once you get really stressed, stress takes on a life of its own and it is darn hard to chill. Personally, when I stress out, I’m hard to live with. I’m hyperactive, a control freak, a micromanager, a grump, and at the same time, forgetful and unproductive.

When the human body undergoes stress, many different things happen. One of these things is that the level of cortisol (a glucocorticoid [steroid] and anti-inflammatory produced by the adrenal gland) increases. Cortisol is produced by the body in response to stress. High levels of stress equal a high level of cortisol, which is associated with short-term memory loss and loosely associated with abdominal weight gain. In addition, cortisol increases insulin resistance leading to higher glucose levels and an inability to dispose of excess glucose. Another effect of stress is a reduced level of serotonin. Low serotonin levels have been linked to depression, irritability and poor sleep. Women generally have lower levels of serotonin than men, and diets low in C & B vitamins make it difficult for the body to produce serotonin. Stress also affects the level of magnesium in the body. Magnesium is involved in over 300 chemical reactions in the human body and the more stress a body is under, the more magnesium it uses. This mineral is also an important part of bone health, and there is some evidence that it helps regulate blood pressure.

The brain uses 25% percent of the nutrients we take in, which is disproportionate compared to its size. And the more stress someone is under, the faster certain nutrients such as Omega-3s, B vitamins, magnesium and vitamin C are used, so it’s especially important to make sure the brain gets its disproportionate amount when we’re stressed. It’s a vicious cycle. We need more vitamins, amino acids and the like when we’re stressed because we’re using more, but we’re probably getting less of these items. Stress isn’t really the problem; it’s how we react to it. So what can we do to help our bodies deal with stress?

First of all, don’t discount the notion of exercise, because moderate exercise helps to lower the level of cortisol. Also, pay attention to food and drink, as elevated glucose levels cause mood swings and the body to use more nutrients than usual. Getting enough rest gives your body a chance to recoup, too. Lately, the nutrient PS (phosphatidylserine) has been getting a lot of attention as a stress reduction agent. It got its first notice as an aid to help older people improve their memory, but it turns out that PS also lowers the level of cortisol in the body. Omega-3’s (fish oil, flaxseed oil, free-range eggs) also help level moods, increase serotonin levels and keep the mind sharp. Another amino acid that aids in mood and relaxation is theanine, a substance found in green tea. Theanine has been found to lower cholesterol levels and blood pressure. It also raises the levels of dopamine and serotonin, both of which promote relaxation and increased mental activity. Theanine can produce a feeling of relaxed alertness without the caffeine of green tea. Another serotonin enhancing amino acid is 5HTP (5-Hydroxytryptophan). This amino acid is a highly absorbable type of tryptophan and a direct precursor to serotonin. And SAM-e (S-Adenosyl Methionine) has been hailed as a natural anti-depressant. It was originally given to older people to help stop memory loss, but was also found to benefit osteoarthritis. SAM-e is said to promote sleep, elevate the mood and help with depression and stress.

Certain herbs are known to contribute to stress reduction. Lavender is probably one of the better-known herbs used for relaxation and as a sleep aid. It is a mint and can be used in a diffuser, put in lotions or bath products, made into oil, or the flowers can simply be placed in a vase and enjoyed. Passion flower and chamomile also have relaxing qualities and can be taken as teas or used as oils. And then there is St. John’s Wort, often referred to as “Nature’s Prozac.” There is some evidence to suggest that this herb helps with mild depression and raises serotonin levels.

Anything we can to do lessen the effects of stress will reduce the stress load on the body and you will feel better. Biochemical individuality says that any two people can react differently to different remedies, so some experimentation is in order to find out what or what combination of things work. Experiment and use that information to cope.

May 27, 2004 • Vol. 14, No. 22 © 2004 Metro Pulse