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Herbs for Stress & Overwhelm

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 We asked our social media followers what they would like to see more of, and the answer we received was: more on how to support the nervous system. So here is an article with differentials on some of my favorite nervines to help you cope with the chaotic, fast-paced and complicated world we live in.  The plants with photos have longer articles that you can read if you click on the link in the name…

Milky Oats– a nourishing tonic for the nerves. Milky stage oats are the oats flower/immature seed head, harvested when the bud is full of a milky white sap. The white exudate is best preserved as a fresh plant tincture, which is a tonic and nootropic for the central and peripheral nervous systems. Milky oats is one of those herbs that can do no harm. No drug interactions. And it’s safe for all ages. It’s amazing for everyone and anyone experiencing chronic stress, anxiety, depression, nervous exhaustion or adrenal fatigue. It is a cornerstone of any nervous system formula and pairs well with any of the other nervines listed below.
Skullcap– skullcap is one of my most used herbs. It is a relaxing nervine, like all of these, but this one is helpful for focus in the face of overwhelm. It is specific for sensory overwhelm, when light and sound feels like it is attacking you, when you feel overstimulated and irritable and need something to drown out the background noise so that you can sleep or focus on your work without distracting thoughts. Skullcap is also antispasmodic. It is indicated for tics, tremors, Tourette’s, restless leg and Parkinson’s. It is also very helpful for hormonal transitions, PMS, menopause and anger/irritability due to hormones or stress. It is a tonic for the nervous system and makes a great digestive bitter.
PassifloraPassionflower– most people use passionflower for sleep. Another relaxing and hypnotic herb with antispasmodic properties, passionflower is helpful for insomnia, anxiety, nervous tics, neuralgia, headaches and spasmodic pain. It is specific for people who can’t fall asleep due to excessive mental chatter, overstimulation during the day, and cyclical or repetitive thoughts. It helps quiet and center the mind. It boosts GABA, which brings sense of calm. It is said to produce sleep that is normal without inducing drowsiness or dullness the following day. It doesn’t work for everyone, but can be especially helpful for people with mild to moderate insomnia who are thin,  who are fragile, weak, and exhausted.
Mimosa– this stunning invasive tree is known in China as the Tree of Collective Happiness, or Collective Happiness Bark. Both flower and bark are used to support the mood; the bark is said to anchor or ground the spirit while the flowers uplift/lighten it.  Mimosa is soothing to a troubled heart and mind. Both the flowers and bark are valued for relieving insomnia, anxiety, stress, and depression.  Chinese people traditionally recommend its use for anyone who is suffering from grief as a result of a severe loss.  It is also indicated for insomnia, anxiety, depression, anger, irritability, bad dreams, phobias, paranoia, sleep disorders, and any kind of emotional distress.
Ashwagandha– this one is an adaptogen (an herb that strengthens the adrenals and balances stress hormones) with whole-body strengthening properties. Ashwagandha nourishes the adrenals, muscles, thyroid, reproductive organs, blood and mind. It is grounding without being sedating, but can be helpful for insomnia in a different, non-sedating way. It does not make you sleepy immediately, but taken over time can improve the quality of sleep. Ashwagandha is helpful for thyroid disorders, low fertility, low libido, chronic stress, fatigue, fibromyalgia, cognitive function, coordination and athletic performance. It’s a tonic that works best with long-term use.
Saint John’s Wort– Most people think of SJW as an antidepressant, but it is much more than that. It is a nerve tonic with antidepressant, anxiolytic, anti-inflammatory, antiviral and vulnerary properties. It supports the liver’s detoxification, harmonizes the solar plexus and protects one from negative influences/energies, whether those are physical or spiritual pathogens. SJW interacts with a lot of medications and should be avoided internally if you are using prescription drugs, but homeopathic or flower essence use is okay. It also makes a great topical remedy for aches and burns. Read the whole monograph through the link in the name to learn more about its virtues and cautions.
Kava–  a spicy tropical root with anxiolytic, antispasmodic and analgesic properties. Kava has an affinity for the muscles and mucus membranes as well as the root chakra. Kat Maier calls this a root chakra relaxant. It can be very effective for pain in the genito-urinary tract including cystitis, urethritis, interstitial cystitis, uterine spasm, prostatitis, and inflammation of the vas deferens or spasmatic cord. Kava is also effective for fibromyalgia, restless leg syndrome, and insomnia with muscular tension. Most people use kava for full body relaxation, to support anxiety, sleep and chronic tension or occasional spasmodic pain. Read the full monograph for more information about the dosage and contraindications.

Rose– gently soothing, relaxing and uplifting. Rose is a mild and gentle anxiolytic and antidepressant. It is specifically nourishing to the heart chakra and is a much-loved remedy for heartache and grief, sexual trauma, and lack of self-love.  It nourishes both the emotional heart and the physical heart, strengthening the blood vessels and nerves, and helping one to dance the line between boundaries and vulnerability. Herbalist Kiva Rose says that rose treats both intense apathy and intense passion, bringing both emotional extremes into balance. Rose is also wonderful for tension in the liver and reproductive system and can be wonderful for allergies, skin conditions, menstrual cramps, depression & anxiety.

Blue Vervain– a bitter, relaxing nerve tonic. It is also antispasmodic, like skullcap, and can be helpful for spasm, seizure, nervous tics, PMS, menopausal anxiety, irritability, fevers, liver migraines, trigeminal neuralgia, restless leg syndrome, Bell’s Palsey and stress/anxiety accompanied by nervous tension. Specific for people who are “too strong above and too weak below”. It is also specific for type A personalities, for people who are perfectionists, overly critical of themselves and others, whose standards are very high, and who burn themselves out attempting to achieve those standards for themselves. Vervain is very bitter and cooling. Small doses are tonic; large doses can be emetic.

Lemon Balm– lemon balm is a deliciously calming nervine that children and adults adore. It supports relaxation, mental performance and cognitive function while soothing stress and anxiety. It is appropriate for daytime use, as it is gently relaxing without being sedating and will not induce drowsiness. One of my former students said that lemon balm tea was “a smile in a cup.” It is also neuroprotective and antiviral (as a fresh plant tincture). It is rich in minerals and uplifting terpenes and supportive for mood, cognitive function, digestion and the immune system. Lemon balm is also good for hyperthyroidism.

 

Other favorites:

Bacopa–  reverses depletion of brain derived neurotropic factor, which plays a role in neuroplasticity, inhibits inflammation pathways in the brain. Anti-inflammatory, anxiolytic, neuroprotective, nootropic, antioxidant, thyroid stimulant; increases cerebral blood flow, strengthens memory, reduces anxiety and irritability, prevents Alzheimer’s disease (it inhibits acetylcholinesterase, gets rid of lead-induced oxidative stress) and can be helpful for ADD/ADHD. No drug interactions.

Motherwort– neuroprotective (especially of the mitochondria in the brain), anxiolytic, bitter, cardio tonic. Calms the sympathetic nervous system. Nice for the fried and frazzled, especially when anxiety is accompanied by palpitations and other heart stress (heartache, grief). Also good for nervousness associated with hormonal changes (when emotions feel out of control), for people whose anxiety wears them down into depression. Also great for digestion and liver stagnation.

Valerian– Valerian is popularly known for its relaxing effects to the mind and body. It is a hypnotic that can help with sleep, and an antispasmodic that calms the muscles and relaxes tension and spasm (restless leg, menstrual cramps, colic, vasoconstriction, etc.). It can be too sedating for daytime use. Some people (about 5% of the population) experience the opposite effect and can actually find valerian to be stimulating. Test it out first on a weekend afternoon just in case you have the opposite response. Valerian is not recommended for depression. 
Hops– a bitter-tasting sedative most known for its flavoring in beer. Hops is also a hypnotic and an antispasmodic like Valerian but has the added benefit of supporting digestion through its bitter flavor. It is good for anxiety, insomnia and nervous tension, especially when that is accompanied by weak digestion, as anxiety and stress are known to create. Hops flowers are estrogenic and may be especially helpful for menopausal women who are anxious or having difficulty sleeping. It is also an anaphrodisiac for men, meaning that it reduces excessive sexual desire (only in men- something you may have observed in men who overdo it on the IPAs).
California Poppy– another great sedative herb with a reputation for helping with sleep and anxiety. California poppy is sedating, but not narcotic like opium poppy. Like Valerian and Hops, poppy is also antispasmodic and can be helpful for a spasmodic cough, relaxing muscle spasms or twitches, colic, and relieving pain. It is anxiolytic, sedative, antispasmodic and analgesic. It’s a beautiful native wildflower that is safe for people of all ages (a glycerin tincture is amazing for anxious or hyperactive children)
Chamomile– this one is also relaxing, but not so strong that it is inappropriate for daytime use. Chamomile is also an amazing herb for digestion- it’s bitter, carminative, anti-inflammatory and healing. It is essential for people with digestive disorders related to stress, anxiety or heat. It’s great for babies of any age- for whininess, neediness and irritability, whether due to teething or otherwise.
Lavender– both relaxing and uplifting, lavender is amazing for normalizing mood. Rudolph Steiner says it’s for “negative states of the soul” and Matthew Wood uses it “for when the mind grasps its contents too tightly.” Lavender is supportive of anxiety, depression, mental and physical tension, digestion, and headaches. Topically it is very soothing.
The plant kingdom offers so much in the way of nervous system support. This is not an exhaustive list, but these are some of the most commonly used nerve tonics with profound effects on mood. Herbs work in a variety of ways, with plethora of chemicals that work synergistically with each other and our bodies to produce deep healing rather than simply masking symptoms. I highly recommend getting to know each of these herbs. Read about them, taste them, and choose a few that seem to resonate most with you.

Kava Kava

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Kava Kava (Piper methysticum)
Kava root is a well-known herb used by many to relieve anxious states of mind and to promote a relaxed & euphoric mood. Kava is a large shrub native to Oceana and cultivated from Hawaii to New Guinea. The root is traditionally  pulverized & masticated in water or coconut water, then filtered and served at room temperature. The pungent & bitter taste is followed by a tingling sensation on the tongue, as the kavalactones begin to exert their analgesic effect.

Family: Piperaceae

Names: Kava Kava, Ava Pepper, Ava Root, Kawa

Parts Used: rhizome

Energetics: bitter, pungent, warming

Actions: relaxing nervine, hypnotic/sedative, antispasmodic, local anesthetic, urinary antiseptic, antifungal

Uses & Indications: Kava is primarily used to treat anxiety, insomnia, restlessness and pain. It has been shown to reduce anxiety without dampening mental alertness or reaction time. In fact, it seems to improve concentration in some. As an antispasmodic, Kava also relaxes muscular tension and spasm, which makes it especially helpful for those who need to relax both body and mind.  In addition to relaxing tension, it has mild pain-relieving properties and has demonstrated “significant analgesic effects in animal studies, apparently via non-opiate pathways” (1). As a hypnotic, it can also be an ally for those struggling with sleep due to anxiety or muscular tension/pain. Kava has a reputation for helping menopausal women who struggle with mood swings and sleep troubles. Because it is warming, however, it may exacerbate hot flashes in some.

For sleep and mood, kava works well as a decoction or tincture. For muscle tension it can be used both internally and externally. Find Kava in our Kava Cocoa, Kava-Ginger Muscle Balm & our Kava Root Bath.

Kava is traditionally used among Pacific Islanders in ceremony. It is drunk during important political meetings and councils to facilitate an environment of peace and cooperation (How can we get our current leaders to give this a try!?) Kava Chai is a favorite beverage at herbal gatherings, shared at the end of the day, usually accompanied by live music and bare feet in the grass. I can assure you that it is effective at promoting a mild state of euphoria, sometimes resulting in uncontrollable giggles:)

Kava effects everyone differently. For some, it will make you feel giddy, light and uninhibited. For others, it can make you very sleepy. I believe that how kava effects your mood is highly dependent on what your body needs at that time, as well as the dose. Start small. You can always take more.

Alleged Hepatotoxicity & Safety Concerns: Kava should not be taken concurrently with alcohol and should be avoided by heavy alcohol users or anyone with pre-existing liver damage. There is a lot of controversy around the safety of kava, and some regulatory bodies have reacted to allegations of kava causing liver damage, leading kava to be restricted in some countries. As of 2004, a total of 78 cases of liver toxicity associated with kava use had been reported worldwide. However, a review of case reports shows that the cases of hepatotoxicity had other drugs/alcohol involved (2). After review of the hepatotoxicity cases, it has been concluded that “the hepatotoxicity cases that were definitely attributable to kava were most likely immunologically mediated idiosyncratic drug interactions (IDRs), rather than a direct toxic effect” (3)

One study conducted in 2012 suggested that kava extract caused liver cancer in rodents who were fed massive amounts of kava extract in corn oil (Exposed rats received either 0.1, 0.3 or 1 gram of kava kava extract per kilogram of body weight and mice received 0.25, 0.5, or 1 g/kg), 5 days a week, for 2 years (2). This dose would be equivalent to 17-68 grams a day for a 150 lb human! That is over 100 times the dosing range recommended by Commission E.

Joseph M. Betz, Ph.D., a scientist with the National Institute of Health has a great presentation that discusses the controversy. After reviewing his presentation, it seems clear than when taken in appropriate doses, hepatotoxic effects are rare. Three studies that he reviewed (Sarris et al 2009, Conner et al. 2006, and Gasbur and Klimm 2003) all reported that Kava was well-tolerated among the participants and that no evidence of hepatoxicity was found (2).

Of coarse, every herb effects every person differently, and Kava does seem to have a higher potential than other plants to produce some kind of allergic reaction, especially among Caucasians. So, if you are interested in trying kava for the first time, please start with a low dose and listen to your body. The most common adverse reaction reported are in the form of dry, itchy skin rashes that have been known to occur among heavy kava users. If you notice any symptoms, on your skin or elsewhere, discontinue use. Most cases of clinically documented reactions have subsided within 24 hours of discontinuation.

Contraindications: Kava is probably safe for pregnant and breast-feeding women, when used in moderate doses, but caution should be used. Commission E and the Australian TGA recommend that kava-containing medicines are avoided by pregnant and nursing women, “but these ensued from lack of data rather than from any direct concerns” (3). “Women in some areas of New Guinea traditionally drank kava during pregnancy to promote the flow of milk…” “to induce an easy labor and to correct displacement of the womb” (3). There is no evidence of harmful effects on the fetus in animal studies or case studies. In Hawaii, women avoid any kava immediately after becoming pregnant. And there are reports of kava leaf being used topically to induce miscarriage (3). Taking all of this into consideration, it’s probably best to avoid kava during the first trimester and to use it with discretion during the second trimester.

Dosage: German Commission E recommends preparations equivalent to 60-120 mg of kavalactones taken 3 times a day (1). That’s about 840 mg/week. Kava does have the potential to be abused, like all mind-altering substances. Please use the plant with respect and gratitude, and remember that while all plants are here to help, they will let you know when you have crossed a line.

References:
1. Hoffman, David “Medical Herbalism: The Science and Practice of Herbal Medicine” (2003) Healing Arts Press: Rochester, Vermont

2. Joseph M. Betz, Ph.D. “Kava: Piper methysticum Forst.ppt presentation” from the Office of Dietary Supplements, NIH. December 8, 2013.

3. Bone & Mills “Principles and Practice of Phytotherapy: Second Edition.” Edinburgh London: Churchill Livingstone (2013).

**This information is for educational purposes only and is not intended to diagnose or treat any disease**

Linden

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Linden (Tilia cordata) is the herb of the month. It is a plant that everyone who knows it comes to adore because it’s so lovely, sweet, juicy, fragrant, and relaxing. And it’s good for our hearts, both physically and metaphysically (as you can infer from its heart-shaped leaves and Latin name).  With American Heart month and Valentines Day coming up in February, I can’t think of a more appropriate herb to highlight.

SmellyBlog – "Linden Blossom" – Ayala Moriel ParfumsBOTANICAL NAMES: Tilia europaea, T. cordata, T. platyphyllos, T. americana

COMMON NAME(S): Linden flower, Lime blossom, Basswood, Linn Flowers, Spoonwood, Tilden Flower, Bee tree, Whitewood, Lime tree.

FAMILY: Tiliaceae

DESCRIPTION: a large deciduous tree, growing up to 130 feet tall with a trunk diameter usually of 2 to 3 feet, and a rounded crown. The flowers are intensely sweet and fragrant and beloved by bees. When in bloom, bees forsake most other flowers. The honey that bees make from linden nectar is regarded as some of the best honey in the world.

The leaves are heart-shaped and shiny. The bark is furrowed, and the wood is soft and light in color. It is easily carved and was used historically to make ship’s figureheads, broom handles, beehives and to make parts of instruments.

HISTORY/FOLKLORE:

  • The Green Dryads or tree spirits were said to be wedded to Linden trees
  • In Roman mythology the Linden was a symbol of conjugal love and fidelity
  • Hildegard of Bingen used a talisman made of a green stone and lime flowers wrapped in a spider web to ward off the plague.
  • In “the old days” in Germany, nearly every village had a green with linden trees where people gathered to decide business (possibly due to Linden’s calming effects)
  • In the Pyrenees Linden is used to soothe spasms and excitement. The Ancients knew of Linden’s antispasmodic effects and used it for convulsion and epilepsy, as well as for all “nervous distempers” , fever and hyperactivity in children (Matthew Wood)

PARTS USED:  Flowers and leaves primarily.

ACTIONS AND PROPERTIES: Nervine, antispasmodic, hypotensive, diaphoretic, diuretic, antioxidant, demulcent, anti-inflammatory, emmenagogue, astringent, nutritive

CONSTITUENTS: volatile oils, flavonoids (antioxidants) including quercetin, coumarin, mucilage, minerals, tannins, sugars, steroidal saponins, terpenes, vitamin C, amino acids, resins

ENERGETICS AND TASTE:  Sweet, moist, cool, slightly sour and astringent

TISSUE STATES: Linden is balancing to heat, dryness and tension

USES:

Historical uses for Linden include: Appetite loss, Arrhythmia, arteriosclerosis, beverage, bladder problems, bleeding, burns (minor), cancer, colds, cough, diarrhea, dietary supplements, ear infection, epilepsy, fever, flavoring agent, gallstones, gargle/mouth rinse, gastrointestinal problems, gout, halitosis (bad breath), headache, hyperactivity, hypertension (mild/moderate), hysteria, indigestion, influenza, insomnia, irritability, kidney stones, laryngitis, menstrual problems, migraine, mucus, nervous conditions, night sweats, pain respiratory conditions, scurvy, skin problems, sore throat, sores, spasmodic conditions, tumors, vomiting, and wounds (minor).Linden Tilia cordata leaves buds and flowers - Lizzie Harper

Linden is primarily a relaxing remedy, used for nervous tension. Its relaxing effect on the nerves combined with its vasodilating effect on the blood vessels makes it a valuable ally in lowering blood pressure. It is considered a specific remedy in cases of raised blood pressure associated with arteriosclerosis and nervous tension and can be used to prevent arteriosclerosis and hypertension. Animal studies indicate that linden has anti-stress, sedative, and hypotensive (blood pressure lowering) effects. (American Botanical Council).

Its general relaxing action combined with an effect upon the circulatory system give Linden a role in treating some forms of migraine.  It also protects the stomach against stress-induced ulcers. It has been shown to decrease adrenal enlargement and possess corticosteroid-sparing effects in rats under stressful conditions. As a diaphoretic, it induces a sweat and helps to resolve a fever. (Hoffman)

Herbalist Matthew Wood writes “It is suited to symptoms of kidney heat and irritation, including increased blood volume, essential hypertension, orthostatic hypertension, moist, warm skin, congestion of the kidneys, scanty, dark urine, and edema.  It is cooling enough to work on herpes. The tongue calling for Linden flower is usually red, sometimes flame-shaped and usually somewhat moist.” (Wood)

Larger doses are used to promote restful sleep. The soothing mucilage provides an anti-inflammatory effect on mucus membranes in the digestive, respiratory and urinary systems.

Other Uses per Matthew Wood:

  • Restlessness, hyperactivity, insomnia
  • Nervousness, panic attacks and anxiety
  • Nervous headache, migraine and dizziness, neuralgia
  • Convulsions in children
  • Influenza, fever, colds, coughs, mucus in the trachea and lungs
  • Indigestion, nervous vomiting, painful digestion, colic, diarrhea.
  • Heart palpitation, cramp
  • Arteriosclerosis and hypertension associated with nervous tension
  • Dark, scanty urine, edema
  • Pelvic inflammatory disease, uterine pain, bearing down sensations, inflammation of the genatalia
  • Fever with profuse sweat that does not relieve.
  • Fever, chills, shivering, profuse sweat with no relief from fever
  • Pain associated with heat, irritation and spasm.
  • Itching, burning, eruptions, sores, herpes, shingles (external, the bark is beaten to soft fiber, simmered in cream, milk or milk and water, to make a soothing poultice)

CONTRAINDICATIONS / CAUTIONS: 

Elisabeth Brooke gave this warning: Lime flowers act as a powerful sedative which when kept for over a year, has a narcotic effect. Therefore, strong doses of lime flower should be treated with respect and [one] should not operate heavy machinery or drive a car after taking them. Even so, if you take doses greater than those suggested, they are not dangerous.  You will just fall asleep.

I have definitely used linden that I found stashed in the back of the cabinet that was over a year old and did not notice a strong hypnotic effect myself. There are also warnings about pregnant women avoiding linden due to its emmenagogue effect, but this is also a theoretical contraindication.  Linden was not listed for any contraindications/concerns in Michael Moore’s book “Herbal/Medical Contraindications.”

PREPARATION AND DOSAGE:

  • Tincture dosage is 2.5 to 5 ml three times a day (1:5 in 40%).
  • Infusion preparation, pour 1 cup boiling water over 1 teaspoon of blossom and infuse in a covered container for 10 minutes. This should be drunk three times a day.
  • For a diaphoretic effect in fever, use 2 to 3 teaspoons of blossoms per cup of water. (Hoffman)

PLANT SPIRIT/FLOWER ESSENCE AND / OR HOMEOPATHIC INFORMATION:

Calming emotional turmoil (Woodland Essences)Tilia cordata - Small Leafed Lime - Future Forests

Linden from Delta gardens flower essences:

  • Provides angelic relief to deep worry and anxiety.
  • Steadies the “high-strung” or overexcited psyche.
  • Helps balance cycles of work, play and rest.

COMBINATIONS:

  • For atherosclerosis, combine linden with hawthorn and/or garlic (Hoffman)
  • For hypertension, combine with cramp bark and skullcap (Hoffman)
  • For nervous tension and insomnia, combine with hops
  • For fever, combine with elderflower

REFERENCES:

This Article is for education purposes only. These statements have not been evaluated by the FDA. They are not meant to diagnose, treat or cure any disease.