Reduce Stress through Behavior Modification, Key Nutrients and Herbs

Stress produces a biological response. Prolonged stress places a tremendous load on many organ systems, especially the heart, blood vessels, adrenal glands, and the immune system. Learning to calm the mind and body is extremely important in relieving stress.

Behavior Modification to Reduce Stress:

1) identify stressors, and then figure out a way to eliminate or reduce sources of stress
2) do relaxation/breathing exercises for a minimum of five minutes, 2 times per day
-for example: progressive relaxation
3) daily exercise
4) follow healthy dietary guidelines:
-eliminate or restrict the intake of caffeine and alcohol
-eliminate refined carbohydrates from your diet
-eat regularly planned meals in a relaxed environment

Key Nutrients to Reduce Stress:

-vitamin C, 1-2 grams/day
-pantothenic acid (vitamin B5) 100-500 mg/day (found in whole grains, legumes, cauliflower, broccoli, salmon, liver, sweet potatoes and tomatoes)
-vitamin B6, 50-100 mg/day
-zinc, 20-30 mg/day
-magnesium, 250-500 mg/day

Botanical Treatments to Reduce Stress:

panax ginseng* (Chinese ginseng) for moderate to severe stress
-high quality crude ginseng root: 1 to 2 grams, 1-3 times per day
–or standardized extract (5% ginsenosides): 100 mg 1-3 times per day

Eleutherococcus senticosus* (Siberian ginseng) for mild to moderate stress:
-dried root: 2-4 grams, 3 times per day
–or tincture (1:5): 10-20 mL 3 times per day
–or fluid extract (1:1: 2-4 mL 3 times/day
–or solid (dry powdered) extract (20:1): 100-200 mg 3 times per day
[*ginseng toxicity signs/symptoms:  irritability, nervousness and insomnia are early manifestations. For long-term use of either Chinese or Siberian ginseng, it is best to use cyclically for a period of 15-20 days, followed by a 2-week interval without any ginseng.]

[Taken from Encyclopedia of Natural Medicine, by Michael Murray, N.D., and Joseph Pizzorno, N.D., pages 175-187.]