Natural Ways to Cope With Stress

Yesterday I spoke about the adrenal glands and the details of the stress response. This is our body’s normal response to a perceived stress. The problem with this system is we are now rarely stressed about survival or bears eating us and stressing more about our job, money, our future and a long list of other things. If we do not have a way to cope with these perceived stressors, it cause our bodies to be in a constant state of stress, keeping the fight or flight system activated and the stress hormones flowing. This can lead to long term emotional, physical and psychological problems. So today, I’d like to offer some coping mechanisms and ways to keep stress at bay via herbs, nutrition and essential oils. It is important to realize, that because stress is a multifaceted issue, affecting many different areas of health, a multifaceted approach to treatment needs to be taken, including options that address physical, emotional and psychological issues.

Tools and Techniques to calm and relax the body

There are so many different techniques that you can use to help you deal with stress. Below are a few options that work well for me, but make sure you find something that works well for you.

• First and foremost, find out what is causing your stress and address it. Is it work? Maybe it is time for a change of careers or at least time to draw lines about work time and home time. Is it family? Make time for you, separating from your family. This can be hard, especially for moms, but how can you help others, including you children, when you are struggling to help yourself. Sometimes there is nothing you can do to make the problem go away but just being conscious about its affects on you can make a difference.
• Relax! This is advice given to most people that are stressed out. Yoga, meditation, tai chi, reading a book or taking a bath can all be helpful.
• Make sure you are getting adequate sleep.
• Positive self talk and affirmations can help you from feeling out of control in the face of stress.
• Find a hobby. Sometimes finding something that you like to do and making time for it can help to balance out the stress of other areas of your life.
• Exercise! Get out side and move. Walk, run, hike, bike, play tennis or flag football doing any of these thing will help calm the body and the mind.
• Laugh loudly and often J

Herbs

There are many different herbs that can help the body deal with stress.

• Nerve Tonics, being high in calcium, magnesium, B vitamins and protein, help to nourish and tone the nervous system. This includes herbs like Oatstraw, skullcap, chamomile, hops and lemon balm.
• Nerve Sedatives help to ease tension and stress by soothing and nourishing the nerves and tissues. They can help to induce sleep and put the mind at ease at the end of a long day. This includes herbs like California poppy, passion flower, catnip, valerian, lemon balm and skullcap.
• Adaptogens help to increase the body’s ability to deal with stress. They will be discussed more at length in tomorrows post. This includes herbs like eleuthero, reishi, ashwaganda, nettles, schizandra and astragalus.

Nutrition

Nutrition is wonderful treatment approach that is, recently, gaining more ground and popularity. It is important to realize that eating certain food puts stress on the body and, whether you realize it or not, you will feel more stressed as a result. Before I realized I had a gluten sensitivity and was still eating wheat, I was stressed all the time! Giving up wheat and gluten really lightened my stress load. Here are some nutritional guidelines you may wish to follow to help keep your body less stressed and therefore you mind clearer:

• Decrease or eliminate your intake of caffeine, alcohol, soda and junk food. You may think that it helps you deal with mental stress, however, it only puts more stress on the body, making thing worse.
• Decrease your intake of refined carbohydrates and processed foods. -Increase your intake of a variety of different fresh fruits and veggies, preferably organic. This will help to provide your body with the necessary vitamins and minerals needed for proper functioning. Again, the less stress we put on the body, the better.
• Make sure you are maintaining proper electrolyte balance. This doesn’t mean to drink one of those sugary sports drinks. Instead, try one of the recipes listed here http://theverbalherbal.blogspot.com/2012/06/rehydrate-with-homemade-electrolyte.html
• Supplement with B vitamins. Vitamin C may also be helpful.  

Essential oils

Essential oils can be extremely effective at helping individuals reduce their stress. They work by, not only, their constituents having a pharmacological effect, but also by smell through the olfactory system’s link to the limbic system, thus affecting our emotion state. There are many different essential oils that can be beneficial for stress:

• Essential oils to induce relaxation include bergamot, chamomile, lavender, sandalwood and ylang ylang.
• Essential oils to relieve tiredness include basil, black pepper, ginger, rosemary, peppermint, pine and thyme.
• Essential oils to lift the spirit, helping with depression and melancholy include bergamot, mandarin, melissa, neroli, rose and jasmine.

Stress is becoming an overwhelming epidemic in our culture. Even though some stress is normal and needed, in my opinion, for healthy functioning, the amount of stress that Americans deal with every day is sickening. Literally, it is causing people to become sick. So today I have provided tools to help combat stress and tomorrow we will talk the effects that stress have on the body if you do not keep it in check.

Sources:

Battaglia, S. (2003). The complete guide to aromatherapy (2nd ed.). Brisbane: International Centre of Holistic Aromatherapy.

Cohen, B. J., Taylor, J. J., & Memmler, R. L. (2009). Memmler's structure and function of the human body (9th ed.). Baltimore, MD: Wolters Kluwer Health/Lippincott William & Wilkins.

Gladstar, R. (2001). Rosemary Gladstar's family herbal: a guide to living life with energy, health, and vitality. North Adams, Mass.: Storey Books.

Hoffmann, D. (2003). Medical herbalism: the science and practice of herbal medicine. Rochester, Vt.: Healing Arts Press.

Wildwood, C. (1996). The encyclopedia of aromatherapy. Rochester, Vt.: Healing Arts Press.

Clear face and skin with natural remedies for Acne

Acne is not a fun condition to have. Not only does it have the obvious effect of lesions on the skin, but it can also be detrimental to the self of steam of the individuals that it wreaks havoc on. The western allopathic treatments for acne include awful drugs that are so dangerous to the user that mandatory birth control is issued with the drug because of the birth defects that are associated with taking the drug while pregnant. The topical applications aren’t much better. They are often harsh chemicals and pharmaceuticals that a lot of times don’t make much of an impact. But there is hope with alternative treatments for acne. First, for a little info on the condition.

The Science of Acne
Acne vulgaris occurs when there is an inflammation of sebaceous gland. The canals of these glands become blocked causing blackheads (open comedones), whiteheads (closed comedones) and pustule clusters that are located on the face, neck, back and chest. Blackheads turn black because the contents of the comedo, or the hard plug blocking the pore, is exposed to the air, thus turning it black. Closed comedones are not exposed to the air and therefore do not oxidize.

Demographics
Acne is the most common skin disorder affecting nearly 17 million Americans, most of which are between the ages of 12-25. Severity of the acne depends on the extent of the hormone imbalances, keratinisation, sebum production and bacterial colonization. Androgen imbalances, because of its control over sebacious glands, is said to be linked, in some cases, to the severity of acne.

Natural Alternatives for Acne Treatment
I know that when you have acne it may seem like there are no options and this is something that you are stuck with. But have hope! There are many alternatives including herbs, essential oils, nutrition and supplements, along with a few random tips to help you and your face become free from the mask of acne. But figuring out what works best for you may take some time. Many of the herbs take several months to see a difference and when you don’t find it is helping, keep trying different things until you find what works best for you.

Nutrition
Nutrition is, perhaps, the most important battle to tackle when addressing acne. Here is information regarding nutritional links with acne: 

• High glycemic loads seem to make acne worse so try a diet high in protein, fruits and veggies and low in carbs.
• There has been some links made between food allergies and acne. The most prominent culprits are dairy and wheat but corn and soy may cause problems as well. You may wish to do an elimination diet to determine if you have any food allergies.
• Menstrual related acne has been shown to improve with a high intake of vitamin B6. Some foods high in vitamin B6 include bell peppers, turnip greens, summer squash, shiitake mushrooms, spinach, tuna, beef, chicken and turkey.
• Improving overall digestion and elimination helps to insure that toxins and excess hormones are being removed in via the appropriate pathways and not through our skin. Eat plenty veggies to keep things moving.
• Drink plenty of water!!! Flush the system as much as possible, removing toxins and keeping the body and skin well hydrated.

Essential Oils
Essential oils can be very beneficial to topically helping with acne. The oils can be helpful in decreasing infection, decreasing sebum production, promote skin healing and decreasing scaring, decreasing inflammation and helping soothe the emotional stress and anxiety associated with acne. Helpful oils include geranium, lavender, lemon, lime, neroli, rosemary, rose otto and tea tree. These essential oils can be used in a facial steam or a warm compress.

Supplements
Supplements that you may wish to take include:

• Probiotics: everyone should take them. With the amount of antibiotics our doctors over prescribe, our bodies can use some more defenses.
• Vitamins A and E and other antioxidants: In studies, patients with acne were tested and shown to have lower levels of vitamins A and E.
• Supplementation of zinc has been shown to reduce the number of pustules, papules and closed comedones.

HAA (Herbs Against Acne)
When it comes to herbs, there are many approaches you can take and I feel that hitting on all areas can insure that you are treating the whole picture.

• Stimulate the lymphatic system with cleavers, echinacea and calendula
• Purify and clean the blood with burdock, yellow dock, holy basil and chickweed
• Detoxify the help to stimulate the liver, improving digestion and excretion. It is so important to make sure that you are having more than one bowel movement a day so that toxins and hormones are not sitting in the colon and reabsorbing into the blood stream. Dandelion root, burdock root and nettles are a few that can help
• Antibacterial herbs, including echinacea, goldenseal and garlic, can help to get rid of bacteria that is colonizing on the skin
• Nervines to calm the nerves and address the stress and anxiety associated with this condition especially during adolescence. Lemon balm, scullcap and valerian can all be helpful.
• Topical applications of calendula can help to promote healing

Etc.
Other random tips:

• Keep your face clean. Use a all natural, genital cleanser to make sure the skin is being kept clean
• Use facial cosmetics sparingly. Makeup and lotions can add to the already congested pores making the condition worse
• Do not pick or squeeze black heads. Doing so can further lodge bacteria in the skin making things worse.
• Do not touch the afflicted area unless your hands are very clean. Failure to do so can make the condition worse.
• Keep your stress to a minimal. Stress can exasperate the issue.
• Get at least 15 minutes of direct sunshine a day (without sunscreen). Studies have shown that this can help clear up acne.
• Exercise can be used to relieve stress and to help with a better body image.

Overall, keep the faith that there is a solution out there for your acne. Meeting with a trained herbalist can help you to better pinpoint the cause and better find a solution.

Sources:

Battaglia, S. (2003). The complete guide to aromatherapy (2nd ed.). Brisbane: International Centre of Holistic Aromatherapy.

Green, J. (1991). The male herbal: health care for men & boys. Freedom, Calif.: Crossing Press.

Levy, J. d. (1997). Common herbs for natural health (Rev., expanded ed.). Woodstock, N.Y.: Ash Tree Pub..

Wildwood, C. (1996). The encyclopedia of aromatherapy. Rochester, Vt.: Healing Arts Press.

http://www.ncbi.nlm.nih.gov/pubmed/20666829

http://www.ncbi.nlm.nih.gov/pubmed/20338665

http://www.ncbi.nlm.nih.gov/pubmed/17951128

http://www.leedsmet.ac.uk/news/thyme-for-a-more-natural-cure-to-acne27032012.htm?type=external

http://www.celiac.com/articles/179/1/Allergy-and-Intolerance-by-Lydia-S-Boeken-MD/Page1.html

http://www.ncbi.nlm.nih.gov/pubmed/18422736

http://www.ncbi.nlm.nih.gov/pubmed/16681594

Holistic Hair Care

The main function of the hair on our head is to provide protection from scalp injury and sun burn, but the importance of hair extends deep into our cultural views of beauty. Cut, color and style of our hair are all important in our social views of what makes someone attractive. But the most important quality is whether or not the hair is shiny and smooth. So let's discuss a little about how to have beautiful and healthy hair.

Hair is mainly composed of keratin, which is not living; however, each hair develops in a sheath know as the hair follicle and the hair itself develops from a living cell at the base of the follicle. The shaft of the hair is known as the portion above skin and the root is the part of the hair below the skin. A sebaceous gland, located next to the root of the follicle produces sebum. Sebum is responsible for maintaining the acidic pH of the skin, keeping the hair from drying out and becoming brittle.


Hair grows in response to the amount of nutrients in your diet and in relation to your emotional health. Eating a diet high in fruits and veggies will provide adequate nutrients to maintain hair health. If your diet isn't all that great, you can supplement with B vitamins and Vitamin A, C or E or with the herbs listed below. I most clearly see the emotional effect on my hair when I am overly stressed. Not only is the texture of my hair become overly greasy but my hair falls out very easily. Try and keep your stress to a minimum, not only for the sake of your hair but for the sake of your overall health.


As far as herbs go, there are three aspects of herbs that make them effective at helping to strengthen the hair. The first group is the herbs that are high in vitamins and minerals. This includes nettles, raspberry leaf, oats and horsetail. The second group is herbs that nourish and tonify the kidneys, including cleavers, reshi, eclipta, walnuts remannia and black foods such as black sesame seeds. The final group of herbs is applied topically to stimulate the follicle, strengthen the hair and cleanse scalp. This includes sage, lavender, calendula, licorice, chamomile, and henna. One recipe for a hair tonic wash involves a handful of sage leaves and a handful of rosemary leaves simmered for several minutes and then steeped for three hours. The resulting liquid is then massaged into the scalp every night to tone the hair, improve color and remove dirt and dead skin.


Other tips to a healthy head of locks include:

• Don't over wash your hair. It will dry it out and wash away important oils from the scalp. If you can stand it, once a week is an adequate amount of washing.
• Use a shampoo that is pH balanced. The scalp is naturally acidic so you want to use a product that fosters that acidy
• Try to do a couple days a week or one week a month when you don't blow dry, straighten or use chemical products, sprays or gels. All of this contributes to poor hair health.
• Have two or three different shampoos and rotate using them every few days. If you use the same one all the time, it can cause imbalances in your hair and scalp.
• Massage your scalp and/or brush your hair often. This will help to bring circulation to you scalp and make your hair healthier.
• Avoid conditioners that contain glycerin. Although it is natural and makes the hair shiny and smooth, it also attracts dust and dirt to your hair.
• Extra virgin olive oil or castor oil rubbed into the scalp can help to moisturize the scalp and thicken the hair.

Tomorrow, I will provide the recipe to herbal, all natural shampoos so stay tuned!


Sources:

Battaglia, S. (2003). The complete guide to aromatherapy (2nd ed.). Brisbane:

International Centre of Holistic Aromatherapy.

Cohen, B. J., Taylor, J. J., & Memmler, R. L. (2009). Memmler's structure and function of the human body (9th ed.). Baltimore, MD: Wolters Kluwer Health/Lippincott William & Wilkins.

Gladstar, R. (2001). Rosemary Gladstar's family herbal: a guide to living life with

energy, health, and vitality. North Adams, Mass.: Storey Books.

Levy, J. d. (1997). Common herbs for natural health (Rev., expanded ed.). Woodstock,

N.Y.: Ash Tree Pub..

Mars, B. (2007). The desktop guide to herbal medicine. Laguna Beach, CA: Basic Health

Publications.

Tierra, M., & Frawley, D. (1988). Planetary herbology: an integration of Western herbs

into the traditional Chinese and Ayurvedic systems. Twin Lakes, Wis.: Lotus Press.

Wildwood, C. (1996). The encyclopedia of aromatherapy. Rochester, Vt.: Healing Arts

Press.

Daily Herb-o-Scope - Don't leave the Parsley on your Plate

Parsley is most well known as being garnish. It brings a splash or green to the plate (which most American diets are lacking) but it also goes uneaten most of the time. An estimated 90% of parsley gets thrown away! That's just silly especially with all that parsley has to offer.

Parsley leaf (Petroselinum spp.) is sweet and moist with a neutral temperature. Its sweet flavor is an indication that it is very nourishing as it is high in chlorophyll, Vitamin C, potassium, iron and beta carotene. Parsley's ability to moisten is a benefit to conditions that are dry and irritated especially in the kidneys and its neutral temperature means that it can be useful in cases of heat and cold.


As Hoffmann states, Parsley has three main indication. First is its action on the kidneys as a diuretic. By stimulating urination and draining water, Parsley helps with edema, fluid retention, bed-wetting, dropsy, gout, kidney gravel and stones, urinary tract infections with pain and cystitis.


Second, is Parsley's effect as an emmenagogue, stimulating menstruation. Parsley seeds are a galactagogue, helping to increase breast milk production,; however the leaf is drying to breast milk, making it effective when trying to weaning your baby or when you have swollen or engorged breasts.


Lastly is Parsley's carminative effect, easing gas causing pain and indigestion. The essential oils in parsley help with digestion by increasing circulation to the digestive system.


There are also several other, more random, medicinal uses for Parsley. Jethro Kloss claimed that parsley was also good for cancer prevention. I would think that parsley would be more effective for cancers of the digestive system and perhaps the urinary system. Due to its mildly estrogenic effect, I do not think parsley would not be effective at preventing women cancers such as breast, ovarian or cervical. Parsley also helps to enhance immunity and a tea of parsley can be used externally to ease the pain of bug bites or stings or as a hair rinse for dandruff.


For an infusion of parsley use 1 to 2 teaspoons covered with boiling water and infuse for 5-10 minutes. Enjoy about 3 cups of tea a day. For a tincture take 1-2 ml 3 times a day (1:5 in 40% alcohol). The German Commission E suggests no more that 6 grams daily. Also, use food as medicine. Use the leaf chopped in salads, soups and entrees. It's tasty and medicinal. 


Parsley can cause allergic reactions and therapeutic doses may cause photosensitivity if you have fair or sensitive skin. You may want to avoid tinctures and concentrated extracts in cases of kidney inflammation and definitely avoid therapeutic doses during pregnancy due to its ability to stimulate menstruation and its mildly estrogenic action and also avoid while nursing. Parsley may also increase the action of MAOI's.


So next time you are out to dinner, don't leave the parsley garnish laying hopelessly on your plate, destine for the trash. Do your body a favor and eat it. This concludes our week of garden and kitchen herbs. I hope you found this helpful, knowing that healing with herbs can be very easy and accessible.

Sources
Culpeper, N. (1950). Culpeper's complete herbal. London: W. Foulsham & Co., LTD.

Duke, J. A. (2000). The green pharmacy herbal handbook: your comprehensive reference to the best herbs for healing. Emmaus, PA: Rodale Reach.

Hoffman, D. (2003). Medical herbalism: the science and practice of herbal medicine. Rochester, VT: Healing Arts Press.

Kloss, J. (1982). Back to Eden. Loma Linda, CA: Back to Eden Books.

Levy, J. d. ( 1997). Common herbs for natural health (Rev, expanded ed.) Woodstock, NY: Ash Tree Pub.

Mars, B. (2007). The desktop guide for natural medicine. Laguna Beach, CA: Basic Health Publications. 

 Tierra, M. (1988). Planetary herbology: an integration of Western herbs into the traditional Chinese and Ayurvedic systems. Twin Lakes, WI: Lotus Press.