N u t r i t i o n   N e w s l e t t e r
"equipping you for better health choices"

We all will have stress. It is not an option of our lives, rather a condition that enters and hopefully leaves. With demands of family, society and work, stress can put wear and tear on our bodies. Even age us faster, give us disease and eventually kill us, before our time. Doesn't sound good! But there is hope and positive aspects of this condition called stress. And there are safe supplements that can support our mind and body to deal with stressful areas. 

Believe it or not, stress can bring out some good in all of us. It's really how we response and not react, that's holds the key. If you look back at your life, some of the stressful events have produced more strength in our being. More appreciation for the important things of life. To many of us involved in the variety of stimuli and stress we have encountered personal growth. Personal growth whether it be physical, mental, or spiritual empowers us to do more. Also, think about this, many of our most memorable peak moments would have never be conquered, if we were not able to handle stress. 

The phenomenon that we call stress, can speed up your heart rate, make your breathing faster, dilate your pupils, tense up your muscles, resulting in an overall heighten awareness. It virtually affects every part of your body. Symptoms can be wide range such as: allergies, dizziness, weak immunity, impaired coordination and even weight gain. 

In prolonged periods of stress the body releases more glucose into the bloodstream, which thus creates more insulin response. Insulin is a fat-storage hormone that overrides the stress signal from the adrenal glands to burn fat (Facchini FS, et al. Hyperinsulinemia: the missing link among oxidative stress and age related disease? Free Radic Biol Med 2000 Dec;29 (12):1302-6). We always knew that some people turn to food for comfort especially simple carbohydrates and sugary foods. This emotional eating seems to have a real chemical connection. We all know that carbohydrates stimulate the production of serotonin, the mood calming neurotransmitter of the brain. Chronic stress and hyperinsulinemia is recipe for weight gain and even obesity. Here in America, 50% of us are overweight and 29% are clinically obese. 

This supplement well known for it's anti-infection properties, is also a powerful anti-stress antioxidant. When we are under stress, the body produces more free radicals. These free radicals tear down cellular walls, damage our natural defenses, thus open the door for aging and disease. Research have confirmed large doses of vitamin C reduces corticophin-releasing stress hormones (Campbell SP, Vitamin C lowers stress hormone in rats. Science News 1999:156(10):158). Common dose of vitamin C 500 mg to 2,000 mg. Note: Aspirin and oral contraceptives can cause depletions of this vitamin (Webb JL Nutritional effects of oral contraceptive use; a review. J. Reprod Med 1980;25 (4):150-6. And Shaud MA, et al, Effect of aspirin ingestion on ascorbic levels in rheumatoid arthritis. Lancet 1971;1 (7706):937-8).

Kava is one of my favorite remedies for quick deliverance from stress. This herb is fast acting, does not have to build up in the system like St. John's Wort. This humble plant has been used for generations in the South Pacific for resolving conflicts, for comfort, to foster better communication among tribal living. It has a noteworthy ability to give relaxation without comprising mental sharpness. In Europe Kava is an approved medicine for treating anxiety and restlessness (Volt Hp, et al. Kava-Kava extracts WS 1490 versus placebo in anxiety disorders: a randomized placebo-controlled 25 week outpatient trail. Pharmacopsychiatry 1997;30 (1):1-5). In Hyla Cass M. D. book, "Kava-Nature's Answer to Stress, Anxiety, and Insomnia," complies convincing data of the value of this South Pacific herb. Other uses she cites: 
kava as a muscle-relaxing herb, kava has anticonvulsant effects, kava for treating menopause, kava safe for kids, kava to treat chronic fatigue syndrome and fibromyalgia, and the list goes on. 
Guidelines to dosage: 100-250 mg three times a day. Product should contain 30-55% kavalactones. Possible side effects: In heavy kava drinkers, "kava dermopathy," a dry scaly, yellow skin condition. Occurs with long term use. Rash clears up after high kava consumption is stopped (Norton, S.A. , Ruze, P., "Kava Dermopathy" J Am Acad Dermatol (1994):31: 89-97). 

Ginseng (Panax Ginseng), has been used for thousands of years to treat the whole body. It is known for it's ADAPTOGENIC 
and TONIC effects on stressed and fatigue people (Bradley PR, ed British herbal compendium, volume 1.). It is also used for physiologic, emotional and toxins. The active substance is called ginsenosides which supports adreno-corticotropin secretion, which balance the hypothalamic adrenal axis. 

Dosage: 200-600 mg standardized to have at least 5%ginsenosides. Usage: Three weeks on, two weeks off. DHEA-Dehydroepiandrosterone 

To put it simply DHEA, declines with stress. DHEA also, declines with age. DHEA is produced by the adrenal glands, these glands are involved in a stress response. For a great study seek: Yen SS,et al. Replacement of DHEA in aging men and women: potential remedial effects. Ann NY Acad Sci 1995 Dec;774:128-42. 

Dosage: 25-50 mg daily, no RDA for this supplement 

The Vitamin B family is mighty! There are 11 different nutrients for support of the nervous system. The mighty are directly linked with the brain/nervous system. My suggestion take the entire B-complex family. These mighty B's are coenzymes that give us energy, because they are used for metabolism of carbohydrates, fats, and proteins. Doctors are now using the B Vitamins to treat nervous dis-orders, using high doses to alleviate psychiatric symptoms such as mild depression and anxiety * A great book to read: "The Real Vitamin & Mineral Book", by Shari Lieberman, Ph.D. Dosage: In Doctor's Lieberman's book she has an optimum daily intake of: 50-300 mg. On a personal note, I take 100 mg daily.