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Stress Busters: Relaxing Naturally

Relaxing Naturally With Herbs
Nature has provided us with a number of safe, effective, and nonaddictive compounds that relax body and mind. These herbs are readily available and inexpensive, and most have passed the true test of time. In fact, most of our pharmaceuticals are actually plant-based compounds that have been modified and refined for more specific actions. Unlike drugs that simply attack symptoms, herbs work more subtly to promote the body's natural functions. Still, herbs can have powerful effects on the body, so if you are pregnant or nursing, always consult with a physician before taking any herb.

Herbs are most effective when used as close to their natural form as possible. Extracts of herbs are "standardized" for the so-called "active ingredients." However, herbs contain a variety of compounds that work together synergistically, so utilizing the whole plant is often more effective. When we separate out the "active ingredient," as in the pharmaceutical model, we may be losing a significant portion of the plant's action.

A case in point is kava. Studies of this plant repeatedly find that the best effects are derived from a whole extract, containing not only a combination of the active fat-soluble compounds kavalactones but also other supporting factors that are yet to be studied. The same is true for St. John's wort. Hypericin, long believed to be the active antidepressant ingredient, has recently been upstaged by hyperforin. The whole plant extract may work better than either of these isolated compounds, indicating an internal synergy. Lastly, concentrating a substance often removes its protective compounds, thus increasing the possibility of side effects, as is the case with the herb ephedra. Another remarkable aspect of herbs is that they combine several different healing properties that may act simultaneously on different systems of the body. Thus, kava can both relax muscles and relieve topical pain, while St. John's wort can ease depression while enhancing the immune system.

In Germany, where doctors can prescribe herbal as well as synthetic products, they frequently choose the more benign – and equally effective – herbs to do the job.

The most popular and effective natural relaxants are listed below.

Herbs

• Kava
• Valerian
• Hops
• Passionflower

Amino Acids

• GABA
• Taurine

Let's explore how these substances work and why they are not only effective but also much better for you than alcohol, tranquilizers, or cannabis.

Kava: The Pacific Herb
Kava, or Piper methysticum, which means "intoxicating pepper," has been consumed as a social and ceremonial drink by Pacific Islanders for more than 3,000 years. The first description of this tall, lush plant with heart-shaped leaves came to the West from Captain Cook, on his celebrated voyages through the South Seas. To this day, when village elders or others come together for significant meetings, they begin with an elaborate kava ceremony. Kava also is used to welcome visiting dignitaries: Pope Paul, Queen Elizabeth II, and President Lyndon B. Johnson all were treated to a ceremonial drink at one time. A perfect icebreaker, kava eases tension and allows freer communication. It makes you warm and friendly, and as one early writer put so well, "You cannot hate with kava in you." Less formally, it is drunk daily as a mild after-work inebriant in the islands' ubiquitous kava bars or "nakamals." For some colorful kava stories, see Chris Kilham's book Kava: Medicine Hunting in Paradise.

The root is used both for the drink and, in dried form, for a relaxing herbal supplement, mostly for export. Currently, kava is used in Europe and increasingly in the United States to counteract stress, anxiety, and insomnia. But kava is turning out to be increasingly popular, as in the South Pacific, simply as a natural high.

Research shows that kava often works just as well as the benzodiazepines. Unlike these prescription drugs, however, you don't need to keep increasing the dose to get the same effect, there are no withdrawal problems when you stop taking it, and a low daytime dose will relax you without making you sleepy. In fact, kava can actually enhance concentration. Research shows that, on a word recognition test, it improves reaction time and performance.

This makes it easy to use for specific anxiety-producing situations such as a job interview or a final exam, where you want to be both calm and alert. In higher doses, kava is a natural sleep enhancer. Unlike benzodiazepines, though, it does not suppress REM (rapid eye movement, which occurs during dreaming) sleep, essential to our emotional, mental, and physical well-being. And there's no morning hangover, either.

Why Kava Is Better Than Alcohol
Like alcohol, kava can help you relax and ease social interactions. But, of the two, only kava allows you to maintain a clear mind, with no hangover.

As novelist and travel writer Paul Theroux says in The Happy Isles of Oceania:

No one ever went haywire and beat up his wife after binging on yanggona [kava]. No one ever staggered home from a night around the kava bowl and thrashed his children, or insulted his boss, or got tattooed, or committed rape. The usual effect after a giggly interval was the staggers and then complete paralysis.

After the first two hours of use, alcohol can make you nervous and shaky. Kava, in contrast, is calming. One four-week study of patients with anxiety found that participants experienced dramatic improvements in their symptoms after just one week of kava use, with improvement continuing through week four. In the largest (101 participants) and longest (twenty-five weeks) study to date, German researcher H. P. Volz and colleagues demonstrated that kava provided significant relief of anxiety versus the placebo, or "dummy" pill, and with minimal side effects.

How Kava Works
Kava actually promotes relaxation in two different ways – by acting on the limbic system, which is the emotional center of the brain, and directly on muscles. The muscle-relaxing effects make it particularly useful in treating headaches, backaches, and other tension-related pain.

The active ingredients are the kavalactones, taken from the powdered lateral roots of the plant. Since they are fat- or lipid-soluble, they don't dissolve in water but form an emulsion of oil and water in the traditional drink.

Kava is selectively cultivated for specific effects: certain combinations of these cultivars are more relaxing, others more stimulating, and still others more intoxicating. These cultivars are prized for their ability to alter consciousness in various ways. They are generally kept for island use while the rest are exported, much as vintners will hold on to their prized vintages.

Kava's specific effect on neurotransmitters is not entirely clear. It appears, though, that in keeping with its relaxant effects, it enhances the receptivity of the brain's GABA receptors. Unlike alcohol, it neither disturbs blood-sugar balance nor reduces endorphin levels.

How Much Should You Take?
Kava is available in various forms – tablets, capsules, and tinctures, and even in sprays. The taste is quite strong, so most people prefer tablets or capsules. The recommended daily adult dose is 60-75 mg of kavalactones, taken two to three times daily. This is equivalent to 200-250 mg of standardized extract containing 30 percent kavalactones, 100-150 mg of 55 percent extract, or 100 mg of a 75 percent extract. As a sedative to aid sleep, the dose is two to three times that amount. For getting high and chilling out, the dose is quite individual – somewhere between the relaxing and sedating doses, generally twice the dose used to help you sleep.

All these numbers may be confusing, but remember, herbs are extracted from natural plants, not manufactured, and the markers (kavalactones, in this case) are given as a percentage of the whole extract. Conveniently, most capsules or tablets are in the range of 60-75 mg of kavalactones each. Then, your dose is an individual matter, depending on your own chemistry. Don't be too concerned with the exact numbers. Rather, start with one capsule and observe your response. Then you can adjust accordingly. Another warning: The first time or two after taking kava, some people feel a little groggy, so just in case, start on a weekend or evening when you don't have to be fully alert. After a few doses, your body gets used to the sensation, and you will probably feel wonderfully relaxed but alert. Of course, if you are using it to zone out, just let it happen.

The tinctures are rather bitter, an acquired taste. They will also numb the inside of your mouth for the first few minutes. An advantage to tinctures is the rapid onset. Taken straight, the liquid is quickly absorbed in the mouth and into the bloodstream before you even swallow. If you prefer, you can take the tincture in fruit juice to cover the taste.

Kava Safety
Taken in these typical doses, kava has only mild side effects – occasional skin rashes in sensitive individuals, headache, or mild stomach upset. Chronic high-dose use on the islands (500-2,500 mg of kavalactones every day for years at a time) will sometimes cause a scaly yellow skin rash called "kava dermopathy." It disappears after intake of the herb is stopped.

Despite its excellent past safety record, kava has recently come under the scrutiny of the United States Food and Drug Administration (FDA), which is acting on reports from Europe that kava may damage the liver. Based on these reports, the U.K. has withdrawn sales of kava products pending further investigation. Closer examination of the German and U.S. reports reveals that the vast majority of cases involved the concomitant use of hepatotoxic (liver) drugs and/or alcohol. Furthermore, a clinical study from Duke University showed no adverse effects from kava on the liver. The fact is, you are far likelier to suffer from liver damage by taking the prescription antianxiety drug Valium, yet it is taken by millions daily with little question – and with no major adverse publicity. The over-the-counter pain medication acetaminophen (Tylenol) also has a high incidence of liver toxicity, responsible for 141 deaths in the United States in 1999 and the leading cause of liver failure in Western countries.

Based on the limited information made available to date, we recommend that consumers of kava should consider the following cautions:

• Kava should not be used by anyone who has liver problems, is taking any drug product with known adverse effects on the liver, or is a regular consumer of alcohol.
• Since the reports so far are associated with chronic use, kava should not be taken on a daily basis for more than the German Commission E's recommendation of three months.
• Discontinue use if symptoms of jaundice (e.g., dark urine, yellowing of the eyes) occur.
• Do not exceed the recommended maximums of 125 mg kavalactones per tablet or capsule, 3 g of dried rhizome per tea bag, and 250 mg kavalactones total per day for all forms.
• Kava should not be taken with alcohol or other sedatives because they potentiate each other (that is, they increase each other's potency). You should never drive after using kava in higher doses. There have already been a few arrests for erratic driving under the influence.
• Because high doses can cause intoxication, there is concern that kava could become an herb of abuse. There have been media reports of young people trying to get high by taking products that they thought contained kava. Exploiting its exotic appeal, people distributed bottles of a product called "fX" and promoted it as kava at a 1996 Los Angeles New Year's Eve celebration. There were hundreds of adverse reactions, widely reported in the press as "due to kava." Unfortunately, less attention was paid a few weeks later when the police report revealed that fX contained a highly toxic industrial chemical called 1,4-butanediol – and absolutely no kava.

In conclusion, be aware that herbs are potent medicines and should be treated with appropriate respect regarding interactions with potential toxicity, including toxicity to the liver. However, kava's margin of safety still far surpasses that of its pharmaceutical equivalents.

Kava
How it works: Calms the limbic system, the emotional center of the brain; relaxes muscles, likely through an indirect action on GABA receptors; appears to enhance GABA activity, the relaxing neurotransmitter that also modulates dopamine, adrenaline, and noradrenaline. (There is still much that is unknown about its effects on the brain.)

Positive effects: Relaxes the mind, emotions, and muscles, making it useful for headaches, backaches, and other tension; promotes good sleep; reduces excessive mental chatter; increases mental focus; heightens sensory perception; expands overall awareness; promotes well-being, connection, and empathy. No habituation, tolerance, addiction, or hangover is associated with kava.

Cautions: Do not drive or operate heavy machinery after use. Do not mix with alcohol, as the two substances seem to potentiate each other. Do not take while using benzodiazepine tranquilizers. Do not take if you have impaired liver function.

Dosage: As a relaxant, 60-75 mg of kavalactones two to three times daily. As a bedtime sedative, take 60-250 mg.

Valerian: Nature's Valium
Another favorite for the treatment of anxiety is valerian (Valeriana officinalis), sometimes referred to as "Nature's Valium." Derived from the dried rhizomes and roots of this tall plant, which grows on wet soil in many countries, valerian has been used for thousands of years as a folk remedy. As a natural relaxant, it is useful for several disorders, including restlessness, nervousness, insomnia, menstrual problems, and "nervous" stomach. Valerian acts on the brain's GABA receptors to produce a tranquilizing action that is similar to Valium-type drugs, but without the same side effects.

Be forewarned, though – its smell has been likened to old socks! So hold your nose, and here's how to take it. Using standardized extract (0.8 percent valeric acid), the dose is 50-100 mg, two to three times daily for relaxation. For bedtime sedation to promote sleep, take 150-300 mg about 45 minutes before bedtime.

Another word of caution: valerian can interact with alcohol and certain antihistamines, muscle relaxants, psychotropic drugs, and narcotics. Those taking any of these drugs should take valerian only under the supervision of a health-care practitioner.

Valerian
How it works: Enhances GABA activity.

Positive effects: Reduces anxiety, insomnia, and tension.

Cautions: Potentiates sedative drugs, including muscle relaxants and antihistamines; can interact with alcohol.

Dosage: As a relaxant, 50-100 mg two to three times daily; as a bedtime sedative, 100-300 mg about 45 minutes before bedtime.

The next two plants are traditional sedating herbs that you will often find in combination formulas. Like many subtle flavorings, however, they do add their own special qualities to the mix, and you might like to know something about them.

Hops: Happy Snoozing
Hops (Humulus lupulus) has been used for centuries as a mild sedative and sleeping aid. The herb is primarily used to calm nerves and induce sleep, usually in combination with other herbal sedatives such as passionflower, valerian, and skullcap. Its sedative action works directly on the central nervous system. The dose is around 200 mg per day but varies from formula to formula.

Passionflower: Rest Easy
The mild sedative effect of passionflower (Passiflora incarnata) has been well substantiated in numerous animal and human studies. The herb encourages a deep, restful, and uninterrupted sleep, with no side effects. Passionflower has been commonly used in the treatment of concentration problems in schoolchildren and as a sedative for the elderly. In high doses, passionflower has been found to be mildly hallucinogenic, though we don't recommend trying it for that. Dosage varies with the formula but is generally 100-200 mg per day of the standardized product.

Relaxing Naturally With Amino Acids
GABA: Truly Chilled
We've now heard quite a bit about GABA, the main inhibitory or calming amino acid and neurotransmitter. GABA also acts as a significant mood modulator by regulating the neurotransmitters noradrenaline, dopamine, and serotonin. GABA helps to shift a tense, worried state to relaxation, and a blue mood to a happy one. When your levels of GABA are low, you feel anxious, tense, depressed, and have trouble sleeping. When your levels increase, your breathing and heart rate slow and your muscles relax, making it a welcome addition to any chill-out program.

While you can enhance GABA activity with herbs, as we've seen, you can also take GABA directly in powder or pill form – 100-500 mg two to three times daily, generally mid-morning, mid-afternoon, and, if needed, at bedtime. A review article on GABA by two psychiatrists at the University of British Columbia in Vancouver makes it clear that it is able to move easily from the bloodstream into the brain. In technical terms, inability to cross the blood-brain barrier is often an obstacle to a product's effectiveness. So you can be sure that the GABA you ingest will actually get to its target, the brain.

GABA
How it works: Calming neurotransmitter; enhances GABA activity, which counteracts stress hormones.

Positive effect: Reduces anxiety, insomnia, and tension.

Cautions: Can cause nausea and vomiting at high doses.

Dosage: 250-500 mg twice daily after meals.

Taurine: Calming Influence
Taurine is an amino acid that plays a major role in the brain as an "inhibitory" neurotransmitter. Similar in structure and function to GABA, taurine provides a similar antianxiety effect that helps to calm or stabilize an excited brain. Taurine has many other uses as well, including treating migraine, insomnia, agitation, restlessness, irritability, alcoholism, obsessions, depression, and even hypomania/mania – the "high" phase of bipolar disorder or manic depression. People have also reported getting a pleasant high from taking one or two capsules!

By inhibiting the release of adrenaline, taurine also protects us from anxiety and other adverse effects of stress. It even helps control high blood pressure. You may have noticed it as an ingredient in some of the energizing, high-caffeine soft drinks, to soften any overstimulation.

Vegetarians can be at risk for taurine deficiency since taurine is found in animal and fish protein, especially organ meats. A nonessential amino acid, taurine can be manufactured by the body in the liver and brain from the amino acids L-cysteine and L-methionine, plus the cofactor vitamin B₆. When there are insufficiencies, though, you are best to supplement directly with taurine. The recommended dose is 100-500 mg twice daily, and higher as needed, between meals for best absorption.

Taurine
How it works: Enhances the activity of GABA, the calming neurotransmitter.

Positive effects: Reduces anxiety, irritability, insomnia, migraine, alcoholism, obsessions, and depression.

Cautions: None reported.

Dosage: 250-500 mg twice daily, between meals.

Action Plan For Natural Relaxation
There would be no point in taking any of these herbs or amino acids if you continue to eat a junk-food diet that is high in caffeine, alcohol, and sugar. You must, of course, begin with a solid base.

B vitamins are required for the smooth running of the nervous system and the production of adrenal or stress hormones. And certain minerals have a relaxing effect on the body and emotions. However, during stress, B vitamins and the minerals calcium, magnesium, and potassium all are depleted, leading to further anxiety. So make sure that you are taking enough of the following, especially under stressful conditions: vitamins B₁, B₃, B₆, B₁₂, folic acid, calcium, magnesium, phosphorus, and omega-3 fatty acids, such as fish or flaxseed oil.

In other words, balance your body and provide it with the fuel it needs so that any new mood-enhancing additions will be able to do their jobs.

Getting and staying relaxed may involve making some changes. See Part Three for ways to alter your lifestyle. Changing your chemistry is just as vital, and here's how you can do it.

Balance Your Blood Sugar: An Even Keel
There are three golden rules for keeping your blood-sugar levels even:

1. Avoid, or at least considerably reduce, all sugar and stimulants
2. Eat regularly and eat low-GI foods to keep your blood-sugar levels even.
3. Take supplements of the "energy nutrients," primarily B vitamins and vitamin C, which help to turn your food efficiently into energy.

If you are very stressed, or suspect you have a blood-sugar problem, you will also benefit by adding a morning dose of 200 mcg of chromium, a mineral that helps insulin to keep your blood-sugar levels stable.

Mobilize GABA: The Big Chill Out
The following herbs and amino acids help to calm the stress response and act as natural relaxants. The ideal daily doses of all of them are less when combined than when the substance is taken alone. These are all suggested ranges, since responses will vary based on your unique chemistry. Test your dose carefully, and increase as needed. Then, add in one new item at a time, and observe your response.

Since herbs are extracts, the dose will vary based on the percent of the marker in the standardized extract. The kava dosage given here relates to the actual amount of kavalactones in the product, be it powder, capsules, or tincture.

So, to sum up, you should take the following to chill out:

• A good all-around multivitamin supplying optimal amounts of B vitamins, vitamin C, with an optional 200 mcg of chromium.
• A "chill-out" formula providing kava, valerian, hops, passionflower, GABA, and taurine, as needed.
• For a good night's sleep, take 150-300 mg of valerian and 120-150 mg of kava about 45 minutes before bedtime, plus 200 mg of 5-HTP. We recommend starting one new product at a time, observing your response, then adding in a new one as needed.

Natural Relaxants	Daily Dose
Kava	60-250 mg (60-75 mg, two to three times daily; 120-150 mg, generally 1-2 capsules, at bedtime)
Valerian	50-300 mg (50-100 mg twice daily; 150-300 mg at bedtime)
Hops	100-200 mg, 2-3 times daily
Passionflower	100-200 mg, 2-3 times daily
GABA	100-500 mg, one to three times daily, between meals
Taurine	100-500 mg, one to three times daily, between meals