Published November 3, 2001 in the North Island Weekender
Stress is what one feels when life’s demands exceed one’s ability to meet those demands. Stress goes beyond what one feels, causing predictable changes in the immune system, hormone levels, enzymes and gastrointestinal function. Prolonged stress, whether a result of mental/emotional upset, to physical factors such as malnutrition, surgery, chemical exposure, excessive exercise, sleep deprivation or a host of environmental causes results in predictable effects on the body.
Stress causes the adrenal glands to release cortisol into circulation. As cortisol levels increase human performance decreases as found in military cadets subjected to five day training course of heavy physical exercise and food and sleep deprivation. These effects persist well beyond the actual cessation of the stressful event resulting in lowered levels of natural killer cell activity, secretory IgA activity, lowered healthy gut bacteria and elevations of unhealthy gut bacteria.
Natural killer cell activity plays a vital role of the immune system to fight against viral and cancer cells in the body. Secretory IgA is the first line of defense of the immune system lining the gastrointestinal tract, mouth, lungs, urinary tract and other body cavities. Any decline in these levels decreases one’s resistance to bacteria, viruses and parasites. A single five minute experience of anger can produce a significant decrease in secretory IgA up to five hours afterwards! Intestinal microflora is a delicate balance of millions of flora as numerous as the stars and once imbalanced very difficult to restore. Under high stress situations such as found in astronauts before and after a launch into space, healthy gut bacteria decreased and unhealthy bacteria increased. A simple acidophilus/bifidus supplement can optimize gut flora.
There are a variety of herbs and nutrients that allow the individual to adapt to the stress and minimize some of the systemic effects of stress. These are adaptogenic herbs such as Siberian ginseng, ashwagandha, rhodiola rosea and licorice. Adaptogenic means that these herbs will improve a non-specific response to and promote the recovery from stress. The few human studies in the Soviet Union of this herb indicate that it improves mental performance and enhanced quality of work under stressful conditions. This is one of the ingredients of my popular menopausal formula.
Ashwangandha is called Indian ginseng, and is popularly used to counteract radiation and chemotherapeutic stress on the bone marrow and spleen improving red and white blood cell counts and platelets.
Rhodiola rosea has been studied in the Soviet Union for many years for its great effects on depression and heart function.
Licorice has a similar effect to cortisol and can therefore spare the body of producing too much. It is well known to boost the immune system to prevent colds and flu’s. However it can also create diarrhea and an increase in blood pressure, so cannot be used as freely as the other herbs.
One of my favorite vitamins for stress is pantothenic acid. This really supports the adrenal glands and in appropriate doses can ease symptoms of stress such as irritability, fatigue and hair loss. Vitamin C, Vitamin B1 and B6 supports adrenal function, decreases cortisol levels and is especially important for those undergoing surgery.
Lipoic acid, a very good anti-oxidant, protects the heart tissue during acute stress and tyrosine an amino acid offsets the effects of acute stress on performance.
Other factors to consider when coping with stress is getting enough sleep and exercise. A simple calcium and magnesium supplement taken at bedtime help many to sleep better. Anxiety, worry and anger will increase risk of coronary heart disease secondary to stress. To help treat anxiety and worry make sure your blood sugars are regulated and try rescue remedy or St. John’s Wort for sleep, anxiety and mild to moderate depression. Meditation of any kind can greatly reduced this as well. See my article published Oct 20th 2001.
Exercise will lower cortisol levels and thus decrease stress.
You are now armed with some simple tools to use to help combat stress.
Dr. Pincott has been practicing naturopathic medicine since 1985 and is currently practicing in Campbell River. She can be reached at (250) 286-3655 or www.DrPincott.com