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Stress affects most of us, and an estimated 80 percent of us in a major way. We feel pressured to keep up with jobs, family and the myriad responsibilities of everyday life. Hardly a moment goes by when we are not subject to some form of stress, with resulting anxiety, depression, fatigue, and burnout - the price we pay for our complex lifestyles in the 21st century. As a consequence the use of substances that relax us, albeit temporarily, is ever on the increase. The most common is alcohol, with more than half a million drinks consumed every day. In second place are tranquillisers, the most common being benzodiazepine drugs such as Valium. There are an estimated 10 million women in the US, and 2 million women in the UK addicted to these drugs. In third place is cannabis, now smoked on a regular basis by an estimated 1.5 million people in Britain. The need for these relaxants is a direct consequence of living in a state of stress and anxiety, which upsets the intricate balance of our blood sugar, hormones and the brain's neurotransmitters. On the one hand we become almost addicted to stress, stimulants (coffee, tea, cigarettes, chocolate etc.) and sugar to keep us alert, and, as a direct consequence, need relaxants, especially in the evening and weekends, to chill us out. (See the next issue for an in-depth feature on Natural Stimulants.) How it works: Acts directly on the brain as a calming, mood enhancingneurotransmitter. Positive effect: Reduces anxiety, insomnia and tension. Cautions: Nausea and vomiting at high doses. How much? 1000mg twice daily after meals This whole cycle of stress and anxiety creates a state of over-arousal that many of us live in all the time. The antidote, at least on a chemical level is GABA, an inhibitory neurotransmitter, which tells the brain's neurons when not to fire. Acting as the brain’s peacemaker, GABA helps the hyperactive adrenal glands, which produce the stress hormones adrenalin and cortisol, to chill out. The substances we employ to allay anxiety, such as Valium, alcohol and cannabis, are generally ones that enhance GABA activity, at least in the short-term. However, they have downsides and generally increase stress and anxiety in the long run, as well as destabilising blood sugar, which also contributes to highs and lows. The ultimate natural relaxant is not to be stressed in the first place. This means both adjusting the circumstances of your life that generate stress, and changing the way you respond to unavoidable situations. While this is the ideal the reality is that we do get stressed and need to restore balance. From a chemical perspective this equates to: • Balancing your blood sugar • Promoting GABA release • Supporting adrenal hormone balance Alcohol, cannabis and tranquillisers effect one or more of these keys to relaxation but with significant rebound effects creating imbalances in both blood sugar and neurotransmitter levels. The search for natural relaxants is therefore a search for substances that can promote GABA and support healthy levels of the "feel-good" adrenal hormones, without upsetting blood sugar levels. The most popular and effective natural relaxants are: • Kava • GABA Let’s explore how these work and why they are both effective and much better for you than alcohol, cannabis or tranquillisers. Kava, whose latin name means "intoxicating pepper," has been cultivated as a social and ceremonial drink by Pacific Islanders for over 3000 years. The first description of kava came to the west from Captain James 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. It is also used to welcome visiting dignitaries from Pope Paul to Queen Elizabeth II. Kava is also drunk in less formal social settings as a mild inebriant, like alcohol, often after a day’s work. Kava is many-faceted: it is able to relax both our muscles and our emotions, reduce excessive mind chatter, increase mental focus, and expand our overall awareness. "Kava is More Effective than Tranquillisers and better for you than alcohol." Research shows that kava is more effective than tranquillisers. It works just as well as benzodiazepines, but unlike these prescription drugs, you don’t need to keep increasing the dose to get the same effect, and there are no withdrawal problems when you stop taking it. Unlike the benzodiazepines, a low daytime dose will relax you without making you sleepy. In fact, kava actually improves concentration. Research shows that on a word recognition test, it enhances 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 or dream–stage) sleep, essential to our emotional, mental, and physical well-being. And there’s no morning hangover either. Why Kava is Better than Alcohol Both kava and alcohol can help you relax, and both ease social interaction. Only kava, however, allows you to maintain a clear mind and an open heart, 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 bingeing 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" Alcohol (at least after the first two hours) promotes anxiety. Kava, on the other hand, reduces it. One four-week German study of patients diagnosed with anxiety, found that participants experienced dramatic improvements in their anxiety symptoms after just one week, with improvement continuing through week four. In the largest (101 participants) and longest (25 weeks) study to date, by Dr Volz in Germany, kava provided significant relief of anxiety versus the placebo, or "dummy" pill, and with minimal side effects. Kava works both on the limbic system, the emotional centre of the brain and directly on muscles, thereby promoting relaxation in two different ways. The muscle relaxing effects make it particularly useful in treating headaches, backaches and other tension-related pain. The active ingredients are a series of compounds called kavalactones. Kava’s specific neurotransmitter actions are not entirely clear. It appears, though, that, in keeping with its relaxant effects, it enhances the receptivity of the brain’s GABA receptors, the brain’s natural relaxant. Unlike alcohol, it doesn't disturb blood sugar balance. Kava is available in various forms -- tablets, capsules, and tinctures. The taste is quite strong, and causes a brief numbing of the mouth and tongue, so most people prefer tablets or capsules to the liquid. The recommended daily adult dose is 60-75 mg of kavalactones, which is equivalent to 200-250 mg of a standardized extract containing 30 percent kavalactones, taken two to three times daily. For sleep, in which case take it an hour before sleep, the best dose is usually twice this amount. As a natural relaxant for chilling out, the dose is quite individual, generally double the dose used to help you sleep. Don’t be too concerned with the exact numbers. The ideal dose is an individual matter, depending on your own chemistry. Rather, start with one capsule and observe your response. Then you can adjust accordingly. The first couple of times 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 feel, and you will most likely feel relaxed, but alert. Taken in these typical doses, kava has no known side-effects except for occasional skin rashes in sensitive individuals, headache or mild stomach upset. Despite it's excellent past safety record, kava has recently come under the scrutiny due to some German and Swiss cases of apparent liver toxicity (for the full story see www.patrickholford.com/kavaconcerns). Closer examination of the German and US case reveal that the vast majority of cases involved the concomitant use of liver toxic 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 anti-anxiety drug, Valium, yet it is taken by millions daily with little question-and with no major adverse publicity. The over-the counter pain medication paracetamol, also has a high incidence of liver toxicity, especially when combined with alcohol.) Any potential risk of kava, which we consider to be minimal, can be eliminated by the following cautions: Don’t take it if you have liver problems, or are taking any medication
with known adverse effects on the liver, or regularly consume alcohol.
Another favourite for the treatment of anxiety is valerian, sometimes referred to as "Nature’s Valium." Derived from the dried rhizomes and roots of the plant, it has been used for thousands of years as a folk remedy. As a natural relaxant it is useful for several disorders such as restlessness, nervousness, insomnia, hysteria, menstrual problems, it has also been used as a sedative for "nervous" stomach. Like the Valium-type drugs, valerian acts on the brain’s GABA receptors, with similar tranquillising effects, but without their 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% valeric acid), the dose is 50-100 mg, 2-3 times daily for relaxation. For bedtime sedation to promote sleep, take 150-300mg about 45 minutes before bedtime. A word of caution: Valerian can interact with alcohol, 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 provider.
Hops have been used for centuries as a mild sedative and sleeping aid. Hops’ primary use is to calm nerves and induce sleep, usually in combination with other herbal sedatives such as passion flower, valerian root, 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.
Passion Flower (Passiflora incarnata) Passion flower’s mild sedative effect has been well-substantiated in numerous animal and human studies. The herb encourages deep, restful, uninterrupted sleep, with no side effects. Passion flower has been commonly used in the treatment of concentration problems in school children and as a sedative for the elderly. In high doses, passion flower has been found to be mildly hallucinogenic. Dosage varies with the formula, but is generally 100 to 200 mg per day of standardized product.
GABA (gamma-amino-butyric acid) GABA (gamma-amino-butyric acid) is the main inhibitory or calming neurotransmitter. It regulates the neurotransmitters noradrenalin, dopamine, and serotonin, making it a significant mood modulator in both directions. That is, it helps shift a tense, worried to one of relaxation, and a low, blue mood to a happy one. Thus, high levels of GABA are associated with relaxation and a positive mood: breathing and heart rate slow down, muscles relax, and body temperature falls. Lower than normal levels of GABA, on the other hand, are associated with anxiety, tension, depression, and insomnia. GABA can simply be supplemented as an amino acid, as it is one of the few that does not have to go through the step of conversion into a neurotransmitter. A review article on GABA by two psychiatrists at the University of British Columbia makes it clear that it easily crosses the blood-brain barrier, which means that is travels easily from the bloodstream into the brain. This makes it a welcome addition to any chill-out program. A prime example of a GABA-enhancing drug is the tranquilliser, Valium, and its relatives, Xanax (alprazolam), Klonopin (clonazepam), and Ativan (lorazepam). There are also natural products that can enhance GABA activity in your brain, such as the herbs valerian, kava, and also St John’s Wort. These, in combination, will do a better job than taking GABA itself. Usual dose of GABA is 1000 mg twice daily after meals.
Taurine is an amino acid which plays a major role in the brain as an "inhibitory" neurotransmitter. Similar in structure and function to the amino acid GABA, it provides a similar anti-anxiety effect by helping to calm or stabilize an excited brain. It has many other uses as well, in treating migraine, insomnia, agitation, restlessness, irritability, alcoholism, obsessions, depression, and even, hypomania/mania, the "high" phase of bipolar or manic depressive illness. Taurine also helps control high blood pressure. In addition, by inhibiting the release of adrenalin, it protects us from anxiety and other adverse effects of stress. Since it is highly concentrated in animal and fish protein or organ meats, vegetarians can be at risk for taurine deficiency. A non-essential amino acid, our body can manufacture taurine in the liver and brain from the amino acids, L-cysteine and L-methionine, if supplied with the required co-factor, vitamin B6. Dosage is usually 500-1000 mg twice daily, and higher as needed.
Action Plan for Natural Relaxation The solution for reducing the effects of stress on our bodies and minds and become naturally relaxed is multi-faceted. It involves changing your lifestyle, changing the way you respond to stressful situations, and changing your chemistry. As far as your chemistry is concerned this involves both balancing your blood sugar levels and mobilizing GABA when you need it. The following herbs and amino acids help to calm down the stress response and act as natural relaxants. The ideal doses of all these natural relaxers are less when combined than when a substance is taken in isolation. The following nutrients are worthy additions to a supplement programme designed to chill you out. The combination of these nutrients, taken every day is likely to keep you calmer and clearer throughout the day. Natural Relaxant Combined Isolated * The kava dosage given here relates to the actual amount of kavalactones in the product, be it powder, capsules or tincture. Also experiment with kava on its own, in increments of 60mg of kavalactones or 250mg of a standardised extract. The CHILL product from Naturally High contains all the above nutrients and is available for worldwide delivery. RELAX | ENERGISED | MOOD | MIND & MEMORY | CONNECTED
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