“Braniac
/ Maniac”
HERBS THAT SUPPORT THE NERVOUS SYSTEM
Twenty years ago, when I was a practicing nurse, it was unusual to notice that someone was taking a prescription medication for anxiety. Today it is commonplace. As a matter of fact, it is not uncommon today to find that many have been taking anti-anxiety prescription medications for over ten years. Our culture is in high gear; we follow schedules that leave little room to stop- or to smell the roses. We feel pressured to provide, promote and produce. We slog from crisis to crisis while our response to stress becomes less capable and more vulnerable. So here we go… Let’s discuss the fact that we are the most anxious country in the world. The National Institutes of Health tells us that about 40 MILLION American adults today are affected by clinical anxiety. Anxiety is the most common psychiatric diagnosis in the United States. It is alarming to contemplate the number of prescription (chemical) medications that are being consumed in our culture. [Chemicals to control our Nerves] Just because they are prescribed does not mean that they are not habit-forming. If you are taking a prescription for years- is that not a habit? In fact, Benzodiazepines are so habit-forming that over time these drugs can change the way we think; causing poor logic, poor memory and impaired reasoning. Many of us are in continuous “Survival Mode.” Just the pace of our lives and the density of our schedules leave little room for breathing space. Our daily conversations are riddled with information about the Financial Crisis, the Gun Crisis, the International Crisis, and the Climate Crisis. Our lives seem to bounce from crisis to crisis; so how do we avoid anxiety? Our world’s evolving pace is not going to change. We must change. We must alter the way we respond to stress- without chemicals. We need to begin to look after ourselves with nourishment, love, and with the plants around us.
The nervous system affects both our emotional and physical well-being. Contemporary life places unique stress upon our nervous system. Human STRESS RESPONSE begins with a flood of adrenalin and other hormones to cope with immediate danger and shock. As stress continues the body adapts by prolonging hormone release to help our internal organs continue to respond. As these hormone reserves are depleted; our bodies dip into immune reserves to sustain the strain we are absorbing.
Without nurturing and sustaining ourselves with a positive lifestyle and nutritious foods, we can feel more stressed and emotionally unstable. This can contribute to a range of ill-health patterns, from hypertension to insomnia, and from depression to irritable bowel syndrome. The nervous system responds rapidly to variation in both your external and your internal environment. Together with the endocrine system your nervous system controls maintenance of a stable internal environment within the body. The nervous system reacts to stimuli from the external environment; analyzes and interprets that information; and initiates appropriate coordinated responses.
This response is largely due to the ability of your nerves to transmit information from one neuron (nerve cell) to the next. Neurotransmitters are generated in the gap (synapse) between each cell. If the transmission is one of excitation, Nor-Epinephrine (Nor- Adrenalin) and Epinephrine (Adrenalin) OR Dopamine will fire the transmission. If excitation is present and needs to be dampened, the Neurotransitters Serotonin and GABA or Dopamine will be released. Dopamine is both excitatory and inhibitory- you can see how Dopamine depletion can become a problem over time. Dopamine is produced in the brain; Nor-Epinephrine and Epinephrine are produced in the Adrenal Glands; GABA is produced in the brain; and above 90% of Serotonin is produced by the neuronal tissues of the intestines- often called the “enteric gut.”
Most Pharmaceuticals aim their strengths toward Neurotransmission. Benzodiazepine medications bind GABA receptors in the brain; which gives the impression that adequate levels of GABA are present. This can lead to a decrease of your own GABA production over time and the necessity to raise the medication’s dosage and strength.
What was called shyness, sadness, restlessness, shopping too much, high sex drive, low sex drive, and so on have increasingly been seen (and medicated) as diseases. When SSRI’s (Selective Serotonin Reuptake Inhibitors) first came out in the early 1990's there was a wildly enthusiastic uptake in the prescribing of such drugs. In the last few years those success rates have been going down, with the NY Times pointing out that the initial numbers had been inflated by drug companies suppressing the studies that were less encouraging. In fact, many prescriptions are written for several medications, hoping that combinations may be more helpful. Feel like a guinea pig? What is missing is long-term studies and proof that these medications are not harmful.
NURTURE YOUR NERVES
We have not learned; nor do we teach relaxation.
Stress in the form of environmental toxins, habits, inflammation, internal oxidation, compromises both the structure and function of our nerves. Healthy support of your nervous system yields increases in both cognitive function and improved moods.
*Rest cannot be taken for granted and must be provided for by going to bed by 10 o’clock and allowing your internal organs time to recharge.
*Walk barefoot at least part of the day and allow your feet to come in contact with the earth. This “grounding” calms the body and mind- especially at night.
* Meditate. OK. I know that we talk about this all the time…We’re going to do this; we know that it would be good for us to drop everything and fall into a state of relaxation. We may even have strong intentions to Meditate. But how do we start? Your intentions will bear fruition if you prepare yourself beforehand. Here are a few tips: * Choose a time. Make an appointment with yourself- Write it down. It is said that the best times of the day to meditate are before dawn and just after sunset. You only need 20 minutes. *Choose a place. Find someplace away from the activity of the day- where you won’t be disturbed. *Sit Comfortably Erect. You do not have to be in a particular position; just feel natural. *Meditate before you eat. You may be too sleepy on a full stomach. *Warm up with a few exercises or yoga poses just to get your circulation going and to curb restlessness. *Take a few deep breaths as you begin. This calms the mind. *Gently smile. This lifts your mood and enhances the peaceful feeling you will have. *Open your eyes slowly and come to the present as your session ends. I found these eight simple steps at this online site: http://www.artofliving.org/meditation/meditation-for-you/get-started-with-meditation If you follow the links, it will help you with meditations. Neat!
* Just sitting and becoming aware of your breathing for 10 minutes has a tremendous impact. Try belly breathing and discover the quiet calm that develops.
*The impact of hot and cold showers is both grounding and relaxing. Hydrotherapy is quite helpful if you would like to avoid sedative chemicals before bedtime.
* Skin brushing helps remove toxins and will stimulate the nerve endings- especially helpful with sluggishness and depression.
* Bach’s Flower Remedies- Especially Rescue Remedy. Keep it with you.
*Massage helps move both lymph and blood. Whether performed by a therapist or yourself, massage- especially of the feet and hands- provides overall body relaxation and rejuvenation.
*Regular Exercise, like Meditation is something we plan on doing but never seem to initiate. And yet, regular exercise is the singular most effective way we can keep our nervous system in our best shape. Simply walking for ½ hour a day- especially now when nature is so beautiful- gets your heart pumping, your muscles oxygenating; your synapses firing! Exercise drives away anxiety.
*Love yourself! Be creative! Paint! Sing! Dance! Write! These are pursuits that are wonderfully singular. You don’t need a partner; you just need your own time. Your nerves will thrive and thank you for it.
*Take baths! Nothing is more relaxing than a Chamomile/Lavender bath. In fact, there is a really neat Epsom Salt (Magnesium!) Bath Liquid or Grains product (I found in Walmart) that is both inexpensive and wonderful.
* Nerve Stimulant (Geranium, Rosemary, Peppermint) and Nerve sedative (St. John’s Wort, Chamomile, Lavender) Essential Oils dropped into the back of your shower help your nerves begin and end the day. Hops essential oil is quite helpful for insomniacs; however, it is rather pricey. Lavender Essential Oil can be applied directly to the skin. This is helpful for both adults and children.
* For insomnia- Make a “Sleep Sock”- Fill a new tube sock with 1-2 pounds of rice, and your favorite combination of lavender buds, rose petals, peppermint, lemon thyme, tarragon, chamomile, and rosemary. Tie or sew the end shut. You can add lavender, rose geranium, or rose essential oil. Warm for 30 seconds to 1 minute in the microwave and place near your head at bedtime.
* As much as possible STAY AWAY FROM ELECTRONICS! The very nature of electronics- the word electronic- connects with us in an unhealthy way. Turn back the clock. Communicate the “old way” – by snail mail; the spoken voice; by touch and facial expression.
* Let me know if you have any questions. I am always available.
* And lastly, COMMUNITCATE REGULARLY WITH YOUR HIGHER SELF. If this mean that you need to meditate, pray, seek council, interact with your conscience, or interact with family, friends, or neighbors; please do this. Maintain an interactive framework that undergirds your physio-psycho-spiritual health.
NOURISH YOUR NERVES
[Diet]
Most of what you will read here, you have heard many times before. This information is reiterated for one purpose: If we were eating clean; we just would not have the metabolic problems that we are experiencing. For the most part, your diet should consist of foods that undergird the nervous system. I think of the old timey bowl of oatmeal in the morning. Oats are prime nerve food. “Porridge and Bannocks” increase good- and lower bad cholesterol.
Eat fruits like astringent pomegranate and persimmon. Eat berries. Vitamin C helps to counteract stress hormones and has a calming effect on the nervous system. Berries rich in vitamin C include blueberries, strawberries, cherries and raspberries.
Bananas and apricots are high in potassium- needed within the cell to maintain hydration and facilitate neurotransmission. They contain magnesium, Vit B6 and other nutrients that help with the production of digestive mucous; promote happiness and calm; and aid in production of serotonin and melatonin- hormones that regulate both mood and sleep patterns; promote muscle relaxation and stress relief. All that in a prewrapped package!
EAT GREEN. Our world is Green. That is our hint to eat fresh green as much as possible. Think of this as a way to switch chemicals for phytos. Verbalizing that you “don’t like spinach” doesn’t fortify you with the fat-soluble vitamins that contribute to building up the fatty layers that protect your nerves from damage that spinach provides! Eat sautéed or steamed greens like kale, chard, and collards. These veggies also provide much needed Vit. K. Cook with spices like Turmeric, Ginger and Fenugreek seeds. Learn to cook veggies so that they do taste good! Because avocados contain Vitamins A, C and a nice round of the B vitamins, they can help to maintain proper function of neurotransmitters. Avocados contain magnesium and calcium which also helps the body to calm and aids in achieving recuperative sleep- something that is necessary for the nervous system to function at peak efficiency. Asparagus is historically known as a medicinal food, the Greeks believed asparagus was an herbal medicine which, among other things, would assist the immune and nervous systems. Asparagus helps open the kidneys; most of you can detect this as you smell your urine after consuming asparagus. Celery, eggplant, lettuce, carrots, and pumpkin are supreme nerve foods and can be juiced, steamed or used raw in salads. Foods rich in phosphorus are vital partners for calcium. Calcium is an important nerve conductor as well as a builder of healthy bones and teeth, and the phosphorus partnership is encouraged with green vegetables such as cabbage. Fava beans, tomatoes, and Reishi mushroom ramp up GABA. There is nothing quite so smacking good as a cool savory smoothie on a hot summer afternoon! Sweet Potatoes provide complex carbohydrates that contain high levels of Vitamins A, C and B. Sweet potatoes calm your nerves, eliminate stress and can help lower blood pressure.
*Consume Nuts and Seeds. Brazil nuts are said to be one of nature’s richest source of selenium and magnesium. Brazil nuts are virtually unmatched in the nut world when it comes to relaxing the nervous system. According to a study out of the University of Wales, eating the equivalent of just three to four Brazil nuts daily can help significantly boost mood, promote feelings of calm, ease anxiety, and raise energy levels in as few as three months. Walnuts are a great alternative. Flax Seed (and Oil) helps improve symptoms of depression and improves mental function. Almonds and sesame seeds are rich in calcium and will feed the nervous system. Pumpkin seeds and hemp seeds are particularly rich in magnesium. Sunflower seeds increase GABA. Try 1 tablespoon of sesame seeds and ½ tablespoon of wheat germ with added cinnamon or cardamom and honey as your AM or PM snack.
* Fermented foods, also help with GABA levels. Foods such as fermented cabbage, yogurt and fermented juice contain naturally occurring GABA.
* Drink WATER: 1 ounce per 2 pounds of body weight per day.
* Warm Green or Herbal Teas can sometimes be the best way to relax. Green tea in particular contains an amino acid called ‘L-theanine’ that helps reduce stress and promote relaxation naturally. Try blends that include Chamomile, Lavender, Rose Petals, Tulsi Basil, Lemon Balm, Passionflower, and Gotu Kola to calm. Include Fennel Seed, Spearmint, Peppermint, (Dill Leaf), Cardamom Seed, and Licorice to relax your digestion if that is a component of your overall unease. Use Chamomile, Passionflower, Skullcap Leaf and St. John’s Leaf and Flower if you are near bedtime. Any of these herbs can be added to your cup of green tea!
* Supplementation with B complex and C Vitamins. The B comes with ingestion of whole grains, eggs, brewer’s yeast, and molasses. Find C in green veggies and fruits.
* Magnesium deficiency is common in our culture. Magnesium binds to and activates GABA receptors. Deficient Magnesium may be involved with anxiety, panic disorders, apathy, poor attention span, depression, insomnia, irritability and nervousness! (4 Brazil nuts/day)
*Fatty Acids- support by utilizing Omega oils including Hemp, Flax, Evening Primrose and Borage. Especially important in smoothies or over veggies. Use Ghee instead of butter.
* Dark Chocolate contains L-tryptophan, which calms the brain. It also contains Magnesium which calms. So have a bit of chocolate to keep you calm. :)
AVOID THE FOLLOWING WHENEVER POSSIBLE: If you’re feeling nervous or anxious, avoid foods containing caffeine, alcohol, sugars, and processed ingredients.
*Try to eliminate caffeine. Caffeine is a stimulant that lowers brain levels of GABA. It is a stimulant that can produce a jittery feeling that might amp up your anxiety.
* Think about your Alcohol consumption. Alcohol cannot be consumed while taking Benzodiazepines. Long-term excessive or chronic alcohol consumption reduces the number of receptor sites within the brain for GABA. You might think alcohol will take the edge off your mania, but as your body breaks down the chemical, anxiety and edginess are likely to return. Alcohol can cause dehydration, which also can affect your mood. Alcohol and tobacco products both act as stimulants to give an unnecessary push to the nervous system and adrenal glands. Tea and alcohol also can reduce assimilation of vitamin B1 (thiamine) and minerals that are vital for the nervous system. Both alcohol and sugar deplete the nervous system. Alcohol acts as a depressant after it acts as a stimulant.
* Processed/prepared foods Whenever possible cook your own food.
* Food Sensitivities: Be aware that many disturbances can be caused because of a sensitivity to gluten (now thought to be incidental in ADD/ADHD); milk (insufficient digestion/ gut irritation) disturbing the “enteric gut;” and refined sugar (irritating to the nervous system- competing for neurotransmitter components.)
*Food Additives: Remember, if you cannot pronounce it; don’t eat it. Processed foods contain chemical preservatives that can harm the nervous system. MSG may cross the blood-brain barrier and damage brain cells by excitatory neurotoxicity. If you find the ingredients Disodium Guanylate or Disodium Inosinate listed, you can be certain that MSG is also an ingredient. Avoid added flavors, colors, or preservatives.
HERBS FOR THE NERVOUS SYSTEM
As herbalists, we often discuss the mind, body, spirit trichotomy of healing. In no other system is there a more tangible proof of the influence of spirit than in that of the nervous system. “From one perspective, herbs are embodiments of energy and spirit, and from another they are packets of bio-chemicals.” [David Hoffmann] There is “phyto help” for anxiety and depression. You must know, however, that Herbs work over time and must coincide with your own efforts to rejuvenate your life style to provide optimum nurture for your nerves. Talk with your physician and your herbalist to determine what the best plan is for you and your family.
DO NOT DISCONTINUE TAKING PRESCRIPTION MEDICATION- ESPECIALLY BENZODIAZEPINES- WITHOUT TALKING FIRST WITH YOUR PHYSICIAN. WITHDRAWAL CAN BE FRIGHTENING.
HERBS:
Ashwagandha Calming Adaptogen. Used as a general anti-aging tonic; has antibiotic, anti-inflammatory, and antitumor qualities. Raises dopamine levels. Used for thousands of years to protect nerve function- recently reported to protect stress induced neuronal loss. Promotes restful sleep.
American Ginseng Adaptogenic. Tonic effect when fatigue is predominant. Nourishes adrenals. Boosts Immunity. Combats chronic fatigue.
Asian Ginseng- Adaptogenic used in combinations for disturbed Shen.
Bacopa Promotes healthy nerve function and structure. Along with Gotu Kola is known as Brahmi in Ayruvedic Herbalism. Calming for anxiety. Supports entire neural network. Increased neural network connectivity and integration.
Blue Vervain Antispasmodic. Anti-anxiety. Useful with Motherwort and Fresh Oat.
California poppy Hypnotic
Chamomile Hypnotic Calms Anxiety. Used as tea and baths. Calming – binds to benzodiazepine and GABA receptors in the brain. Ameliorates anxiety and insomnia- sedating the central nervous system. Normalizes moods. For babies of any age. Whiners, nightmares, morning sickness, people who want attention.
Damiana Uplifts Depression. Calms.
Eleuthero Adaptogenic that improves quality of sleep. Useful in ADHD. Regulating. Normalizes stress hormones.
Ginkgo Promotes circulation in the brain. Increases GABA in the hippocampus of the brain to preserve long and short term memory.
Gotu Kola Promotes nerve conductivity and integration. Harmonizes other herbs.
Hawthorn Calms and Nourishes the heart Shen. Night awakeners.
Hops Hypnotic. Calming. Improves mood. Relaxes the tissues. Digestive bitter.
Jamaican Dogwood Hypnotic. Used in formulas.
Kava Kava Relaxant. Inhibits norepinephrine uptake. Helpful with panic attacks. Very strong. For intense anxiety, stage fright. Insomnia. For temporary use.
Lavender Uplifting. For mild anxiety and for sleep quality. Use in formulas and topically.
Lemon Balm Relaxant. Calms anxiety. Improves mood and insomnia.
Licorice Adaptogen that benefits the HPA axis (Hypothalamus/Pituitary/Adrenal) endocrine axis.
Linden Blossom Hypnotic. Calms anxiety.
Lions Mane Mushroom Supports structure and function of nerve cells and neural webs.
Magnolia Bark Calms anxiety. Improves mood and Insomnia. Used in teas.
Motherwort Hypnotic. Calms anxiety.
Mullen Root Protects nerve sheath. Holds moisture at nerve ends. Use with St. John’s Wort.
Noni Fruit Reduces toxic effects of stress. Binds with GABA receptors in the brain.
Oats Milky Seed Integral part of every Nerve formula. Strengthens/ nourishes / soothes frayed nerves. For overriding chronic stress. Slow steady action. Tonic.
Passionflower Hypnotic for anxiety and insomnia. Circular thinking. Calming. Improves mood.
Peppermint Stimulant. Benefits absorption of other herbs.
Reishi Mushroom Calming Adaptogen. Restores the heart /mind connection- in Traditional Chinese Medicine known as the Shen. It is a longevity tonic. Promotes a feeling of peace. Powerful antidepressant.
Rhodiola Uplifting powerful antidepressant. Restores inner reserves; influences the heart song. Rejuvenates fatigue especially with loss of loved one.
Peach Relaxant. Calms nervousness. Insomnia- use tea of leaves or twigs before bedtime (for immediate sleep.)
Prickly Ash Stimulant for nerve depletion/exhaustion. Disperses herbs.
Rose Petals/ E. Oil Relaxant for profound anxiety
Rosemary Stimulant in combination with other nervines. Brain fog.
Schisandra Calming Adaptogen. Balances nervous system; Harmonizes other herbs.
Skullcap Hypnotic; Antispasmodic. Calms Anxiety. Improves mood.
St. John’s Wort Tonic. Amphoteric- goes where it is needed. Anti-depressant. Anti-anxiety. Especially helpful with “enteric gut.” Increases GABA by inhibiting its reuptake- the extract blocks the enzymes that break down dopamine, increasing its levels in the brain. Long history of use for burns and pain. Topically: In oil for peripheral neuropathy.
Thyme Parasympathetic relaxant which allows deeper sleep.
Tulsi Basil Adaptogenic. Supports nerve tissue. Uplifting for depression; calming for anxiety. Used for 3000 years. Reduces stress. Enhances cerebral circulation and memory. “Can be combined with other circulatory stimulants such as rosemary, bacopa, and ginkgo to help with menopausal cloudy thinking, poor memory, ADD/ADHD and to speed recovery from head trauma.”[Winston/ Maimes]
Turmeric Invaluable antioxidant! Protects nerve structure to remain optimum when confronted by stress.
Valerian Hypnotic. Antispasmodic. Prevents GABA breakdown.
Wild Lettuce Hypnotic
Wood Betany Hypnotic. Grounding. Reduces stress headaches. Use in fibromyalgia formulas. Balances brain hemispheres.
HELPFUL FORMULATIONS:
Sleep: Equal parts Skullcap, Passionflower and Valerian
Or: Equal parts Mimosa flower, Peach Leaf, and Chamomile (As Tea)
Headache: Wood Betony, Skullcap, and Lavender
Stagnant Depression: Lavender, Tulsi Basil, and Damiana [David Winston]
Depression (SAD): Lemon Balm, St. John’s Wort, Vit D, and Fish oils [David Winston]
Depression: St. Johns Wort 2pts. Oat milky seed 1pt. and Mugwort 1pt. [David Hoffman]
Mild Hypertension and Heart Palpitations: Linden Blossoms with Motherwort and Hawthorn
Racing Heart: Blue Vervain, Oats, Linden Leaf, Motherwort.
Stress: Bach’s Rescue Remedy 4 drops in 2 oz water. Can repeat frequently.
Yogi: Tasty herbal tea formulations for stress, calming, and bedtime. Great for kids and pets.
In conclusion, the fast pace of current events and our reactions to this pace is keeping society in what David Winston terms: “a Sympathetic Nervous State.” Nervines provide phyto remedies that have a beneficial effect on the nervous system. You should approach herbal help realizing that if you have been affected by problems with anxiety of depression for years; your healing may take years as well. Life changes and Herbs take time. “Over the years I have seen many patients who were helped by conventional treatments only to continue to stay in bad jobs, bad relationships, and unhappy circumstances. They could function better, but were still lacking in joy and contentment.” [David Winston] Most herbalists recommend unadulterated plants and their extracts. You may want to transition from chemical to phyto remedials. If you do not wish to live your life or see your child grow up to live as a Chemically Digitalized Robot; you have to take action. Let’s take the first step. Look back through this offering and pinpoint how you can undo or redo the way you live each day. Perhaps getting up just one half hour earlier to meditate will initiate the change you need. Be curious and learn everything you can. Your life is important! You can begin today to live your life in peace, with calm assurance that you can come through this in the end. I am always here to listen.
BIBLIOGRAPHY
MEDICAL HERBALISM THE SCIENCE AND PRACTICE OF HERBAL MEDICINE [David Hoffman]
ADAPTOGENS Herbs for Strength, Stamina, and Stress Relief
[David Winston and Steven Maimes]
THE EARTHWISE HERBAL A Complete Guide to Old World Medicinal Plants [Matthew Wood]
The Medicine Woman’s Roots Website [Kiva Rose]
HERBS THAT SUPPORT THE NERVOUS SYSTEM
Twenty years ago, when I was a practicing nurse, it was unusual to notice that someone was taking a prescription medication for anxiety. Today it is commonplace. As a matter of fact, it is not uncommon today to find that many have been taking anti-anxiety prescription medications for over ten years. Our culture is in high gear; we follow schedules that leave little room to stop- or to smell the roses. We feel pressured to provide, promote and produce. We slog from crisis to crisis while our response to stress becomes less capable and more vulnerable. So here we go… Let’s discuss the fact that we are the most anxious country in the world. The National Institutes of Health tells us that about 40 MILLION American adults today are affected by clinical anxiety. Anxiety is the most common psychiatric diagnosis in the United States. It is alarming to contemplate the number of prescription (chemical) medications that are being consumed in our culture. [Chemicals to control our Nerves] Just because they are prescribed does not mean that they are not habit-forming. If you are taking a prescription for years- is that not a habit? In fact, Benzodiazepines are so habit-forming that over time these drugs can change the way we think; causing poor logic, poor memory and impaired reasoning. Many of us are in continuous “Survival Mode.” Just the pace of our lives and the density of our schedules leave little room for breathing space. Our daily conversations are riddled with information about the Financial Crisis, the Gun Crisis, the International Crisis, and the Climate Crisis. Our lives seem to bounce from crisis to crisis; so how do we avoid anxiety? Our world’s evolving pace is not going to change. We must change. We must alter the way we respond to stress- without chemicals. We need to begin to look after ourselves with nourishment, love, and with the plants around us.
The nervous system affects both our emotional and physical well-being. Contemporary life places unique stress upon our nervous system. Human STRESS RESPONSE begins with a flood of adrenalin and other hormones to cope with immediate danger and shock. As stress continues the body adapts by prolonging hormone release to help our internal organs continue to respond. As these hormone reserves are depleted; our bodies dip into immune reserves to sustain the strain we are absorbing.
Without nurturing and sustaining ourselves with a positive lifestyle and nutritious foods, we can feel more stressed and emotionally unstable. This can contribute to a range of ill-health patterns, from hypertension to insomnia, and from depression to irritable bowel syndrome. The nervous system responds rapidly to variation in both your external and your internal environment. Together with the endocrine system your nervous system controls maintenance of a stable internal environment within the body. The nervous system reacts to stimuli from the external environment; analyzes and interprets that information; and initiates appropriate coordinated responses.
This response is largely due to the ability of your nerves to transmit information from one neuron (nerve cell) to the next. Neurotransmitters are generated in the gap (synapse) between each cell. If the transmission is one of excitation, Nor-Epinephrine (Nor- Adrenalin) and Epinephrine (Adrenalin) OR Dopamine will fire the transmission. If excitation is present and needs to be dampened, the Neurotransitters Serotonin and GABA or Dopamine will be released. Dopamine is both excitatory and inhibitory- you can see how Dopamine depletion can become a problem over time. Dopamine is produced in the brain; Nor-Epinephrine and Epinephrine are produced in the Adrenal Glands; GABA is produced in the brain; and above 90% of Serotonin is produced by the neuronal tissues of the intestines- often called the “enteric gut.”
Most Pharmaceuticals aim their strengths toward Neurotransmission. Benzodiazepine medications bind GABA receptors in the brain; which gives the impression that adequate levels of GABA are present. This can lead to a decrease of your own GABA production over time and the necessity to raise the medication’s dosage and strength.
What was called shyness, sadness, restlessness, shopping too much, high sex drive, low sex drive, and so on have increasingly been seen (and medicated) as diseases. When SSRI’s (Selective Serotonin Reuptake Inhibitors) first came out in the early 1990's there was a wildly enthusiastic uptake in the prescribing of such drugs. In the last few years those success rates have been going down, with the NY Times pointing out that the initial numbers had been inflated by drug companies suppressing the studies that were less encouraging. In fact, many prescriptions are written for several medications, hoping that combinations may be more helpful. Feel like a guinea pig? What is missing is long-term studies and proof that these medications are not harmful.
NURTURE YOUR NERVES
We have not learned; nor do we teach relaxation.
Stress in the form of environmental toxins, habits, inflammation, internal oxidation, compromises both the structure and function of our nerves. Healthy support of your nervous system yields increases in both cognitive function and improved moods.
*Rest cannot be taken for granted and must be provided for by going to bed by 10 o’clock and allowing your internal organs time to recharge.
*Walk barefoot at least part of the day and allow your feet to come in contact with the earth. This “grounding” calms the body and mind- especially at night.
* Meditate. OK. I know that we talk about this all the time…We’re going to do this; we know that it would be good for us to drop everything and fall into a state of relaxation. We may even have strong intentions to Meditate. But how do we start? Your intentions will bear fruition if you prepare yourself beforehand. Here are a few tips: * Choose a time. Make an appointment with yourself- Write it down. It is said that the best times of the day to meditate are before dawn and just after sunset. You only need 20 minutes. *Choose a place. Find someplace away from the activity of the day- where you won’t be disturbed. *Sit Comfortably Erect. You do not have to be in a particular position; just feel natural. *Meditate before you eat. You may be too sleepy on a full stomach. *Warm up with a few exercises or yoga poses just to get your circulation going and to curb restlessness. *Take a few deep breaths as you begin. This calms the mind. *Gently smile. This lifts your mood and enhances the peaceful feeling you will have. *Open your eyes slowly and come to the present as your session ends. I found these eight simple steps at this online site: http://www.artofliving.org/meditation/meditation-for-you/get-started-with-meditation If you follow the links, it will help you with meditations. Neat!
* Just sitting and becoming aware of your breathing for 10 minutes has a tremendous impact. Try belly breathing and discover the quiet calm that develops.
*The impact of hot and cold showers is both grounding and relaxing. Hydrotherapy is quite helpful if you would like to avoid sedative chemicals before bedtime.
* Skin brushing helps remove toxins and will stimulate the nerve endings- especially helpful with sluggishness and depression.
* Bach’s Flower Remedies- Especially Rescue Remedy. Keep it with you.
*Massage helps move both lymph and blood. Whether performed by a therapist or yourself, massage- especially of the feet and hands- provides overall body relaxation and rejuvenation.
*Regular Exercise, like Meditation is something we plan on doing but never seem to initiate. And yet, regular exercise is the singular most effective way we can keep our nervous system in our best shape. Simply walking for ½ hour a day- especially now when nature is so beautiful- gets your heart pumping, your muscles oxygenating; your synapses firing! Exercise drives away anxiety.
*Love yourself! Be creative! Paint! Sing! Dance! Write! These are pursuits that are wonderfully singular. You don’t need a partner; you just need your own time. Your nerves will thrive and thank you for it.
*Take baths! Nothing is more relaxing than a Chamomile/Lavender bath. In fact, there is a really neat Epsom Salt (Magnesium!) Bath Liquid or Grains product (I found in Walmart) that is both inexpensive and wonderful.
* Nerve Stimulant (Geranium, Rosemary, Peppermint) and Nerve sedative (St. John’s Wort, Chamomile, Lavender) Essential Oils dropped into the back of your shower help your nerves begin and end the day. Hops essential oil is quite helpful for insomniacs; however, it is rather pricey. Lavender Essential Oil can be applied directly to the skin. This is helpful for both adults and children.
* For insomnia- Make a “Sleep Sock”- Fill a new tube sock with 1-2 pounds of rice, and your favorite combination of lavender buds, rose petals, peppermint, lemon thyme, tarragon, chamomile, and rosemary. Tie or sew the end shut. You can add lavender, rose geranium, or rose essential oil. Warm for 30 seconds to 1 minute in the microwave and place near your head at bedtime.
* As much as possible STAY AWAY FROM ELECTRONICS! The very nature of electronics- the word electronic- connects with us in an unhealthy way. Turn back the clock. Communicate the “old way” – by snail mail; the spoken voice; by touch and facial expression.
* Let me know if you have any questions. I am always available.
* And lastly, COMMUNITCATE REGULARLY WITH YOUR HIGHER SELF. If this mean that you need to meditate, pray, seek council, interact with your conscience, or interact with family, friends, or neighbors; please do this. Maintain an interactive framework that undergirds your physio-psycho-spiritual health.
NOURISH YOUR NERVES
[Diet]
Most of what you will read here, you have heard many times before. This information is reiterated for one purpose: If we were eating clean; we just would not have the metabolic problems that we are experiencing. For the most part, your diet should consist of foods that undergird the nervous system. I think of the old timey bowl of oatmeal in the morning. Oats are prime nerve food. “Porridge and Bannocks” increase good- and lower bad cholesterol.
Eat fruits like astringent pomegranate and persimmon. Eat berries. Vitamin C helps to counteract stress hormones and has a calming effect on the nervous system. Berries rich in vitamin C include blueberries, strawberries, cherries and raspberries.
Bananas and apricots are high in potassium- needed within the cell to maintain hydration and facilitate neurotransmission. They contain magnesium, Vit B6 and other nutrients that help with the production of digestive mucous; promote happiness and calm; and aid in production of serotonin and melatonin- hormones that regulate both mood and sleep patterns; promote muscle relaxation and stress relief. All that in a prewrapped package!
EAT GREEN. Our world is Green. That is our hint to eat fresh green as much as possible. Think of this as a way to switch chemicals for phytos. Verbalizing that you “don’t like spinach” doesn’t fortify you with the fat-soluble vitamins that contribute to building up the fatty layers that protect your nerves from damage that spinach provides! Eat sautéed or steamed greens like kale, chard, and collards. These veggies also provide much needed Vit. K. Cook with spices like Turmeric, Ginger and Fenugreek seeds. Learn to cook veggies so that they do taste good! Because avocados contain Vitamins A, C and a nice round of the B vitamins, they can help to maintain proper function of neurotransmitters. Avocados contain magnesium and calcium which also helps the body to calm and aids in achieving recuperative sleep- something that is necessary for the nervous system to function at peak efficiency. Asparagus is historically known as a medicinal food, the Greeks believed asparagus was an herbal medicine which, among other things, would assist the immune and nervous systems. Asparagus helps open the kidneys; most of you can detect this as you smell your urine after consuming asparagus. Celery, eggplant, lettuce, carrots, and pumpkin are supreme nerve foods and can be juiced, steamed or used raw in salads. Foods rich in phosphorus are vital partners for calcium. Calcium is an important nerve conductor as well as a builder of healthy bones and teeth, and the phosphorus partnership is encouraged with green vegetables such as cabbage. Fava beans, tomatoes, and Reishi mushroom ramp up GABA. There is nothing quite so smacking good as a cool savory smoothie on a hot summer afternoon! Sweet Potatoes provide complex carbohydrates that contain high levels of Vitamins A, C and B. Sweet potatoes calm your nerves, eliminate stress and can help lower blood pressure.
*Consume Nuts and Seeds. Brazil nuts are said to be one of nature’s richest source of selenium and magnesium. Brazil nuts are virtually unmatched in the nut world when it comes to relaxing the nervous system. According to a study out of the University of Wales, eating the equivalent of just three to four Brazil nuts daily can help significantly boost mood, promote feelings of calm, ease anxiety, and raise energy levels in as few as three months. Walnuts are a great alternative. Flax Seed (and Oil) helps improve symptoms of depression and improves mental function. Almonds and sesame seeds are rich in calcium and will feed the nervous system. Pumpkin seeds and hemp seeds are particularly rich in magnesium. Sunflower seeds increase GABA. Try 1 tablespoon of sesame seeds and ½ tablespoon of wheat germ with added cinnamon or cardamom and honey as your AM or PM snack.
* Fermented foods, also help with GABA levels. Foods such as fermented cabbage, yogurt and fermented juice contain naturally occurring GABA.
* Drink WATER: 1 ounce per 2 pounds of body weight per day.
* Warm Green or Herbal Teas can sometimes be the best way to relax. Green tea in particular contains an amino acid called ‘L-theanine’ that helps reduce stress and promote relaxation naturally. Try blends that include Chamomile, Lavender, Rose Petals, Tulsi Basil, Lemon Balm, Passionflower, and Gotu Kola to calm. Include Fennel Seed, Spearmint, Peppermint, (Dill Leaf), Cardamom Seed, and Licorice to relax your digestion if that is a component of your overall unease. Use Chamomile, Passionflower, Skullcap Leaf and St. John’s Leaf and Flower if you are near bedtime. Any of these herbs can be added to your cup of green tea!
* Supplementation with B complex and C Vitamins. The B comes with ingestion of whole grains, eggs, brewer’s yeast, and molasses. Find C in green veggies and fruits.
* Magnesium deficiency is common in our culture. Magnesium binds to and activates GABA receptors. Deficient Magnesium may be involved with anxiety, panic disorders, apathy, poor attention span, depression, insomnia, irritability and nervousness! (4 Brazil nuts/day)
*Fatty Acids- support by utilizing Omega oils including Hemp, Flax, Evening Primrose and Borage. Especially important in smoothies or over veggies. Use Ghee instead of butter.
* Dark Chocolate contains L-tryptophan, which calms the brain. It also contains Magnesium which calms. So have a bit of chocolate to keep you calm. :)
AVOID THE FOLLOWING WHENEVER POSSIBLE: If you’re feeling nervous or anxious, avoid foods containing caffeine, alcohol, sugars, and processed ingredients.
*Try to eliminate caffeine. Caffeine is a stimulant that lowers brain levels of GABA. It is a stimulant that can produce a jittery feeling that might amp up your anxiety.
* Think about your Alcohol consumption. Alcohol cannot be consumed while taking Benzodiazepines. Long-term excessive or chronic alcohol consumption reduces the number of receptor sites within the brain for GABA. You might think alcohol will take the edge off your mania, but as your body breaks down the chemical, anxiety and edginess are likely to return. Alcohol can cause dehydration, which also can affect your mood. Alcohol and tobacco products both act as stimulants to give an unnecessary push to the nervous system and adrenal glands. Tea and alcohol also can reduce assimilation of vitamin B1 (thiamine) and minerals that are vital for the nervous system. Both alcohol and sugar deplete the nervous system. Alcohol acts as a depressant after it acts as a stimulant.
* Processed/prepared foods Whenever possible cook your own food.
* Food Sensitivities: Be aware that many disturbances can be caused because of a sensitivity to gluten (now thought to be incidental in ADD/ADHD); milk (insufficient digestion/ gut irritation) disturbing the “enteric gut;” and refined sugar (irritating to the nervous system- competing for neurotransmitter components.)
*Food Additives: Remember, if you cannot pronounce it; don’t eat it. Processed foods contain chemical preservatives that can harm the nervous system. MSG may cross the blood-brain barrier and damage brain cells by excitatory neurotoxicity. If you find the ingredients Disodium Guanylate or Disodium Inosinate listed, you can be certain that MSG is also an ingredient. Avoid added flavors, colors, or preservatives.
HERBS FOR THE NERVOUS SYSTEM
As herbalists, we often discuss the mind, body, spirit trichotomy of healing. In no other system is there a more tangible proof of the influence of spirit than in that of the nervous system. “From one perspective, herbs are embodiments of energy and spirit, and from another they are packets of bio-chemicals.” [David Hoffmann] There is “phyto help” for anxiety and depression. You must know, however, that Herbs work over time and must coincide with your own efforts to rejuvenate your life style to provide optimum nurture for your nerves. Talk with your physician and your herbalist to determine what the best plan is for you and your family.
DO NOT DISCONTINUE TAKING PRESCRIPTION MEDICATION- ESPECIALLY BENZODIAZEPINES- WITHOUT TALKING FIRST WITH YOUR PHYSICIAN. WITHDRAWAL CAN BE FRIGHTENING.
HERBS:
Ashwagandha Calming Adaptogen. Used as a general anti-aging tonic; has antibiotic, anti-inflammatory, and antitumor qualities. Raises dopamine levels. Used for thousands of years to protect nerve function- recently reported to protect stress induced neuronal loss. Promotes restful sleep.
American Ginseng Adaptogenic. Tonic effect when fatigue is predominant. Nourishes adrenals. Boosts Immunity. Combats chronic fatigue.
Asian Ginseng- Adaptogenic used in combinations for disturbed Shen.
Bacopa Promotes healthy nerve function and structure. Along with Gotu Kola is known as Brahmi in Ayruvedic Herbalism. Calming for anxiety. Supports entire neural network. Increased neural network connectivity and integration.
Blue Vervain Antispasmodic. Anti-anxiety. Useful with Motherwort and Fresh Oat.
California poppy Hypnotic
Chamomile Hypnotic Calms Anxiety. Used as tea and baths. Calming – binds to benzodiazepine and GABA receptors in the brain. Ameliorates anxiety and insomnia- sedating the central nervous system. Normalizes moods. For babies of any age. Whiners, nightmares, morning sickness, people who want attention.
Damiana Uplifts Depression. Calms.
Eleuthero Adaptogenic that improves quality of sleep. Useful in ADHD. Regulating. Normalizes stress hormones.
Ginkgo Promotes circulation in the brain. Increases GABA in the hippocampus of the brain to preserve long and short term memory.
Gotu Kola Promotes nerve conductivity and integration. Harmonizes other herbs.
Hawthorn Calms and Nourishes the heart Shen. Night awakeners.
Hops Hypnotic. Calming. Improves mood. Relaxes the tissues. Digestive bitter.
Jamaican Dogwood Hypnotic. Used in formulas.
Kava Kava Relaxant. Inhibits norepinephrine uptake. Helpful with panic attacks. Very strong. For intense anxiety, stage fright. Insomnia. For temporary use.
Lavender Uplifting. For mild anxiety and for sleep quality. Use in formulas and topically.
Lemon Balm Relaxant. Calms anxiety. Improves mood and insomnia.
Licorice Adaptogen that benefits the HPA axis (Hypothalamus/Pituitary/Adrenal) endocrine axis.
Linden Blossom Hypnotic. Calms anxiety.
Lions Mane Mushroom Supports structure and function of nerve cells and neural webs.
Magnolia Bark Calms anxiety. Improves mood and Insomnia. Used in teas.
Motherwort Hypnotic. Calms anxiety.
Mullen Root Protects nerve sheath. Holds moisture at nerve ends. Use with St. John’s Wort.
Noni Fruit Reduces toxic effects of stress. Binds with GABA receptors in the brain.
Oats Milky Seed Integral part of every Nerve formula. Strengthens/ nourishes / soothes frayed nerves. For overriding chronic stress. Slow steady action. Tonic.
Passionflower Hypnotic for anxiety and insomnia. Circular thinking. Calming. Improves mood.
Peppermint Stimulant. Benefits absorption of other herbs.
Reishi Mushroom Calming Adaptogen. Restores the heart /mind connection- in Traditional Chinese Medicine known as the Shen. It is a longevity tonic. Promotes a feeling of peace. Powerful antidepressant.
Rhodiola Uplifting powerful antidepressant. Restores inner reserves; influences the heart song. Rejuvenates fatigue especially with loss of loved one.
Peach Relaxant. Calms nervousness. Insomnia- use tea of leaves or twigs before bedtime (for immediate sleep.)
Prickly Ash Stimulant for nerve depletion/exhaustion. Disperses herbs.
Rose Petals/ E. Oil Relaxant for profound anxiety
Rosemary Stimulant in combination with other nervines. Brain fog.
Schisandra Calming Adaptogen. Balances nervous system; Harmonizes other herbs.
Skullcap Hypnotic; Antispasmodic. Calms Anxiety. Improves mood.
St. John’s Wort Tonic. Amphoteric- goes where it is needed. Anti-depressant. Anti-anxiety. Especially helpful with “enteric gut.” Increases GABA by inhibiting its reuptake- the extract blocks the enzymes that break down dopamine, increasing its levels in the brain. Long history of use for burns and pain. Topically: In oil for peripheral neuropathy.
Thyme Parasympathetic relaxant which allows deeper sleep.
Tulsi Basil Adaptogenic. Supports nerve tissue. Uplifting for depression; calming for anxiety. Used for 3000 years. Reduces stress. Enhances cerebral circulation and memory. “Can be combined with other circulatory stimulants such as rosemary, bacopa, and ginkgo to help with menopausal cloudy thinking, poor memory, ADD/ADHD and to speed recovery from head trauma.”[Winston/ Maimes]
Turmeric Invaluable antioxidant! Protects nerve structure to remain optimum when confronted by stress.
Valerian Hypnotic. Antispasmodic. Prevents GABA breakdown.
Wild Lettuce Hypnotic
Wood Betany Hypnotic. Grounding. Reduces stress headaches. Use in fibromyalgia formulas. Balances brain hemispheres.
HELPFUL FORMULATIONS:
Sleep: Equal parts Skullcap, Passionflower and Valerian
Or: Equal parts Mimosa flower, Peach Leaf, and Chamomile (As Tea)
Headache: Wood Betony, Skullcap, and Lavender
Stagnant Depression: Lavender, Tulsi Basil, and Damiana [David Winston]
Depression (SAD): Lemon Balm, St. John’s Wort, Vit D, and Fish oils [David Winston]
Depression: St. Johns Wort 2pts. Oat milky seed 1pt. and Mugwort 1pt. [David Hoffman]
Mild Hypertension and Heart Palpitations: Linden Blossoms with Motherwort and Hawthorn
Racing Heart: Blue Vervain, Oats, Linden Leaf, Motherwort.
Stress: Bach’s Rescue Remedy 4 drops in 2 oz water. Can repeat frequently.
Yogi: Tasty herbal tea formulations for stress, calming, and bedtime. Great for kids and pets.
In conclusion, the fast pace of current events and our reactions to this pace is keeping society in what David Winston terms: “a Sympathetic Nervous State.” Nervines provide phyto remedies that have a beneficial effect on the nervous system. You should approach herbal help realizing that if you have been affected by problems with anxiety of depression for years; your healing may take years as well. Life changes and Herbs take time. “Over the years I have seen many patients who were helped by conventional treatments only to continue to stay in bad jobs, bad relationships, and unhappy circumstances. They could function better, but were still lacking in joy and contentment.” [David Winston] Most herbalists recommend unadulterated plants and their extracts. You may want to transition from chemical to phyto remedials. If you do not wish to live your life or see your child grow up to live as a Chemically Digitalized Robot; you have to take action. Let’s take the first step. Look back through this offering and pinpoint how you can undo or redo the way you live each day. Perhaps getting up just one half hour earlier to meditate will initiate the change you need. Be curious and learn everything you can. Your life is important! You can begin today to live your life in peace, with calm assurance that you can come through this in the end. I am always here to listen.
BIBLIOGRAPHY
MEDICAL HERBALISM THE SCIENCE AND PRACTICE OF HERBAL MEDICINE [David Hoffman]
ADAPTOGENS Herbs for Strength, Stamina, and Stress Relief
[David Winston and Steven Maimes]
THE EARTHWISE HERBAL A Complete Guide to Old World Medicinal Plants [Matthew Wood]
The Medicine Woman’s Roots Website [Kiva Rose]