June 2021: Herbs & Supplements for Stress Management

Welcome to our first Wellness Talk.

I plan to make these available to all of you on a regular basis. During these talks, I'll cover specific wellness topics and give practical tips that you can use in your everyday life.

Today, we will be talking about Stress and ways to manage it, with a special focus on supplements that can help support us.

Life has stressful events even in the best of times and not all stressful events are bad. However, if stress feels overwhelming or has been occurring for a long time, we may need more tools to help us be our best selves.

This is for information purposes only. Always speak with a healthcare provider about your specific needs.

The Take Aways.

Evaluate what you have control over, what you do with your body and what you put into your body.

Is there something you can do to change what is triggering the stress? How’s your rest/sleep? Consider mindfulness, meditation, and exercise. Monitor what you consume, whether that is food, news, or social media. If needed, consider an adaptogen to support your health.

Adaptogens mentioned:

Ashwaganda (Withania somnifera)

The root of the plant is used. Ashwagandha is restorative, calming and can help with sleep.

Dose: 300-500mg nightly or 2-3 times a day if anxiety or agitation.

NOTE: Large does may cause nausea, vomiting or diarrhea. It can interact with blood pressure medications, diabetes medications, or nervous system depressants.

Eleutherococcus senticosus (siberian giseng)

Eleuthero is a small woody shrub and root is used as herbal medicine.

It has been used to improves endurance, stabilize blood sugar, and support the immune system. It can also help to decrease anxiety and inflammation in the body.

Dose: 300-400mg daily

NOTE: Eleuthero can interact with digoxin. High doses can cause nausea, vomiting, diarrhea, anxiety and nervousness

Cordyceps (wild fungus)

Found in Tibet, wild cordyceps is a parasitic fungus. Willd cordyceps is rare. What’s available on the market is strain from the wild cordyceps.

Cordyceps can help with stamina and resilience. It has antioxidants and anti-inflammatory, helps with exercise endurance, can be a wonderful choice for people with asthma because it decreases inflammation in the lungs

Dose: 500mg two to three times a day

NOTE: Cordyceps can cause upset stomach, nausea, and dry mouth.

Rhodiola rosea

Rhodiola is a flowering plant that usually grows in northern Europe and Asia. The root of the plant is used in herbal medicine.

Rhodiola is used as an adaptogen that can also help with anxiety, fatigue, and depressed mood.

Dose: 250-500mg daily.

NOTE: Rhodiola can interact with serotonin boosting medication. It can also be very stimulating and can affect sleep if taken in the afternoon or evening.

Panax ginseng

Panax ginseng grows in Siberia, Korea and northeastern China. The root is used in herbal medicine. It can be very stimulating.

Panax ginseng may help with memory, energy, and heart health

Dose 250mg twice a day, standardized extract (15% ginsenosides)

NOTE: It may take 4 weeks to 3 months ot see benefit. Panax may interfere with blood clotting. It is likely unsafe in pregnancy and for children.