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adrenal

Tulsi or holy basil: adaptogenic herb for adrenal support, anxiety and anti-stress effects

March 1, 2019 By Trudy Scott 13 Comments

One very effective approach for supporting the adrenals, reducing anxiety and providing general anti-stress support is using a herbal adaptogen. One of my favorite herbal adaptogens and one that I have found to be very effective and well tolerated by my clients is tulsi, also known as holy basil or the “Elixir of Life” in Ayurveda. I also really like rhodiola. ashwagandha and licorice root but we’ll cover these in another blog.

As stated in this 2017 paper, The Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature

Tulsi, also known as holy basil, is indigenous to the Indian continent and highly revered for its medicinal uses within the Ayurvedic and Siddha medical systems. Many in vitro, animal and human studies attest to tulsi having multiple therapeutic actions including adaptogenic, antimicrobial, anti-inflammatory, cardioprotective, and immunomodulatory effects.

The above paper is a review of the literature and the 24 studies that were included, reported favorable therapeutic effects of tulsi for humans and no significant adverse effects. Only one clinical trial reported mild nausea that lasted a short while.

The authors conclude that the outcome of this review

reinforces traditional uses and suggests tulsi is an effective treatment for lifestyle-related chronic diseases including diabetes, metabolic syndrome, and psychological stress.

With regards to psychological stress, three of the clinical studies reviewed

reported significant reduction in anxiety and stress levels with higher doses of tulsi given over a longer time period.

The positive effect of tulsi on mood was demonstrated … with two studies reporting reductions of 31.6%–39% in overall stress-related symptoms in patients with psychosomatic problems compared to a control group.

In two of these stress studies the dosage ranged from 300mg to 400mg 3 x day and was taken either before or after a meal. In one stress study, 3g (3,000mg) twice a day was used. In all the stress/anxiety studies improvements were observed in 4-12 weeks.

The review also looked at studies on metabolic disorders i.e. type 2 diabetes with “measures of blood glucose, lipids, and blood pressure” and studies on immunity, all showing benefits. In one of the immunity studies, the participants were given 10g (10,000mg) /day for viral hepatitis and symptoms all improved within 2 weeks. I’m sharing this so you can see that the dosage varies depending on the condition and severity of symptoms.

Adrenal support, anxiety, depression and radiation-protection

Here are some additional animal studies that support the use of holy basil or tulsi for adrenal support, for easing anxiety and even depression, and for the anti-stress effect it offers:

  • Anti-stress Activity of Ocimum sanctum: Possible Effects on Hypothalamic-Pituitary-Adrenal Axis

found to be effective in the management of stress effects, and anti-stress activity could be due to inhibition of cortisol release

  • Effects of Ocimum sanctum and Camellia sinensis on stress-induced anxiety and depression in male albino Rattus norvegicus

With all the WiFi we are exposed to and the fact that research is now showing that EMFs (electromagnetic frequencies) are likely playing a role in anxiety, depression and ADHD, I’m really pleased to see there are also some animal studies on tulsi being protective against radiation.

Consuming tulsi tea on a daily basis

The review paper above mentions

the Ayurvedic tradition of consuming tulsi on a daily basis

and an easy and delicious way to do this is to drink it as a herbal tea.

Next time you’re ordering your amino acids and pyroluria supplements from my online store with Fullscript, be sure to add a few boxes of Organic India tulsi tea to your shopping cart. This way you can enjoy the healing and anti-stress benefits of tulsi together with the many other herbs included in their teas.

The Lemon Ginger Tulsi has been a long-time favorite of mine and is wonderful when flying to counter motion sickness. Based on the radiation research I uncovered when writing this blog. I’m thrilled I’ll be getting those benefits when flying too. I also enjoy the Peppermint Tulsi early in the day and have recently found a new favorite, the Tumeric Ginger Tulsi (not pictured below). Just so you know, you can also find the herbal teas in most health shops and natural food markets.

The adaptogenic Tulsi-Holy Basil product

Organic India also carries the wonderful adaptogenic Tulsi-Holy Basil product which is taken as a supplement. This is an option if you’re not a herbal tea drinker and/or you need some additional support.

If you’re interested in purchasing the tea or Tulsi-Holy Basil product, you can go to my online store with Fullscript, and simply search for “tulsi”.

How do I use tulsi with my anxious clients?

Where does recommending the tulsi herbal teas and/or the Tulsi-Holy Basil supplements fit in with the dietary and nutritional protocols of my anxious clients?

  • If you have stress in your life (and who doesn’t?!), drinking the tulsi herbal tea on a daily basis is beneficial. You can mix-and-match with other naturally caffeine-free and healing herbal teas such as rooibos
  • If you have done adrenal testing and cortisol results are outside of the reference ranges (either high or low) drink the herbal tea and use an adaptogenic herbal supplement such as tulsi (or rhodiola, licorice or ashwagandha), together with a B-Complex, extra vitamin C and extra pantothenic acid
  • Assess for low serotonin and low GABA anxiety with the questionnaire and do trials of amino acids for the low GABA physical anxiety and/or tryptophan for the worry-in-the-head anxiety
  • If you are tapering from a benzodiazepine and are not able to initially tolerate high doses of GABA, tulsi is often gentle enough to provide some additional healing support. Research shows the immune modulating effects of tulsi may be mediated by GABAergic pathways).
  • Make all the dietary changes and address gut health, blood sugar control, low levels of various nutrients like low zinc, reduce stress etc.

Organic India’s ethic and mission

I really love that Organic India works “with thousands of small family farmers in India to cultivate tens of thousands of acres of sustainable organic farmland”, the fact that their “farmers and tribal wildcrafters are educated in organic and regenerative agricultural practices”, and that they have global wellness as part of their bigger mission.

I would like to disclose that Organic India has sponsored me on a number of occasions, providing samples of herbal tea for me to share at conferences such as IMMH. I’ve blogged about this in the past thanking Organic India and other companies.

I do also want to mention that the review paper discloses that one of the authors, Professor Marc M. Cohen, “receives remuneration as a consultant and advisor to Organic India Pty. Ltd., which is a company that manufactures and distributes tulsi products. This article is the independent work of the authors and Organic India did not have input into the article’s content or the decision to publish it.” I appreciate this disclosure.

Do you drink tulsi tea on a regular basis and have you seen the anti-stress and calming benefits? If you drink Organic India tea, which one is your favorite one?

Have you used tulsi or holy basil in supplement form as an adaptogenic herb and what benefits have you observed? Have you used it while tapering from a benzodiazepine?

If you’re a practitioner do you use tulsi with clients/patients or recommend tulsi tea?

Feel free to post questions here too.

Filed Under: Supplements Tagged With: adaptogenic, adrenal, adrenals, anti-stress effects, anxiety, benzodiazepine, cortisol, depression, diabetes, GABA, holy basil, immunity, Organic India, radiation, serotonin, stress, tulsi, viral hepatitis

Magnolia officinalis and Phellodendron amurense (Relora®) lowers cortisol and reduces stress and anxiety

November 11, 2016 By Trudy Scott 19 Comments

magnolia

I recently blogged about the Seriphos reformulation: Seriphos has been reformulated – what do I use to lower high cortisol? and promised to share additional products that could provide similar benefits. When someone in my community shared that she uses Relora® with success I started to look at the research and I am very encouraged.

This 2013 study: Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects

assessed salivary cortisol exposure and psychological mood state in 56 subjects (35 men and 21 women) screened for moderate stress and supplemented with a standardized/patented MP [Magnolia bark extract and Phellodendron bark extract] combination (Relora®, Next Pharmaceuticals) or placebo for 4 weeks.

After 4 weeks of supplementation (500 mg /day, with 250 mg at breakfast and 250mg at dinner) these were the results seen in the Relora® group (compared to the placebo group):

  • salivary cortisol exposure was significantly lower (18%)
  • lower overall stress (11%)
  • lower tension (13%)
  • less depression (20%)
  • less anger (42%)
  • less fatigue (31%),
  • less confusion (27%)
  • and significantly better mood state parameters (11%) and vigor (18%)

relora-effect-chart (table from Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects)

Each of the components in Relora® have been shown to be beneficial for controlling stress and anxiety, with the combination proving to be even more effective:

Extracts of Magnolia officinalis bark and its active constituent, honokiol, have been studied in animal models with comparable anxiolytic activity to diazepam (a benzodiazepine anxiolytic used to treat anxiety), but without associated side effects such as sedation.

Berberine, a constituent of the Phellodendron extract, has also demonstrated a significant anxiolytic effect in rodent stress studies.

The combination of magnolia plus phellodendron appears to be even more effective in controlling stress/anxiety compared to either herb used separately.

The study concluded that:

daily supplementation with a combination of Magnolia bark extract and Phellodendron bark extract (Relora®) reduces cortisol exposure and perceived daily stress, while improving a variety of mood state parameters, including lower fatigue and higher vigor.

These results suggest an effective natural approach to modulating the detrimental health effects of chronic stress in moderately stressed adults.

An added bonus is that there were no adverse events or side effects reported.

I’d like to note that the study does report that it was funded by the manufacturer of Relora® (Next Pharmaceuticals) and conducted by SupplementWatch.

A related study, also funded by the manufacturer: Effect of a proprietary Magnolia and Phellodendron extract on stress levels in healthy women: a pilot, double-blind, placebo-controlled clinical trial indicated that

Relora may offer some relief for premenopausal women experiencing mild transitory anxiety.

In this study, the participants used 250mg Relora® 3 times daily for 6 weeks and although mild anxiety was reduced, no changes were observed in cortisol levels. Clearly more research is needed and as with any nutrient, there will be the fact that you may benefit from it and someone else may not.

I’m encouraged enough by the research to begin recommending this product for high cortisol and the anxiety caused by the high cortisol. This will of course be done in conjunction with all the other approaches I use: real whole food, quality animal protein, eat to control blood sugar, no gluten/sugar/caffeine, addressing gut health, using GABA/tryptophan and the other amino acids as needed and addressing low levels of zinc, vitamin B6, vitamin D, iron if necessary. Additional adrenal support would include extra vitamin C and pantothenic acid, a B complex and possibly rhodiola.

Have you used Relora® with success either personally or with clients/patients? Has it lowered salivary cortisol levels? Has it helped with stress and anxiety?

If you had been using Seriphos to help lower high cortisol and reduce stress and anxiety, and decide to use Relora® please let us know how effective it is for you.


Update November 18, 2016: I emailed Interplexus asking if they will be bringing back the original Seriphos formula and received this message from them:

Yes, the information is correct we will be returning the previous formula of Seriphos and are expecting to have it late November, unfortunately we do not have a completion date as of yet so the estimated time frame is not a guarantee. It will be the same formula as before and we will also manufacture a Phosphatidylserine standalone product in the future. If you have further questions or concerns feel free to contact, and you’re also welcome to check on the status of Seriphos periodically.

Update January 20, 2017: Seriphos Original Formula is back and you can read more about it here 

 

Filed Under: Antianxiety Tagged With: adrenal, anxiety, depression, Magnolia officinalis, Phellodendron amurense, Relora, seriphos, stress, tension

Food to Rebalance Your Hormones & Super Sprout Smoothie recipe

March 9, 2016 By Trudy Scott 3 Comments

In case you missed the newsletter announcements, this is a quick reminder that this no-cost webinar is happening on Saturday morning!

How to Use Food to Rebalance Your Hormones – online March 12th (at 10am PST, 1pm EST).

hormone-balancing-workshop

Cooking for Balance will start with this no-cost live online workshop on March 12th (at 10am PST, 1pm EST). Seats are limited and they get snapped up quickly.

Cooking for Balance is an online cooking program created by my friend and colleague Magdalena Wszelaki, founder of Hormones Balance. You may remember our great interviews on last season of The Anxiety Summit! She was a hit, is a wealth of knowledge and very hands-on when it comes to food for hormone balancing! I really love what she offers (and her cute accent)!

Here is a sampling of what Magdalena is going to show you in the no-cost webinar:

balance-hormone-2

Plus she has a bonus for you: Seeds for Hormonal Balance – learn how to use seeds to rebalance your progesterone and estrogen levels. I really love that Magdalena teaches this simple and yet powerful concept!

balance-hormone-3

Here is a great example of Magdalena’s teachings on how to use food to balance your hormones: using broccoli sprouts for estrogen dominance. She shares this:

Most women have experienced some form of estrogen dominance without even realizing it. Symptoms include PMS, endometriosis, water retention, cellulite, weight gain, moodiness and infertility. Estrogen dominance can also be responsible for thyroid nodules and cancer as well as breast lumps and breast cancer. It is believed that 90% of breast cancers are of non-genetic origin and estrogen dominance can be the leading cause.

This hormonal imbalance can happen due to the dominance of the antagonistic estrogen called estradiol (or E2) as compared to progesterone or the protective estrogen called estriol (or E3). Estrogen dominance can also happen when there is an excess of metabolized estrogen called hydroxyestrones (a simple blood test called 2:16 hydroxyestrone can confirm that).

One of my favorite go-to foods to rebalance the estrogens and nudge them in the right direction are broccoli sprouts.

They contain di-indolyl-methane (short form: DIM, also found as a supplement) which detoxifies us of estradiol. Broccoli sprouts also contain the highest amounts of sulforaphane, which has been linked by numerous studies to not only prevent but also reverse breast cancer. Sulforaphane can also be found in smaller quantities in other cruciferous vegetables like kale, broccoli or cauliflower.

Depending on one’s health condition, studies have shown that ¼ cup to 1 cup of broccoli sprouts can create profound health improvement resulting from rebalancing estrogen dominance.

I recommend using them raw by adding to smoothies, wraps, salads or warm (not hot) soups. See recipes below for some cool ideas.  

And here is Magdalena’s Super Sprout Smoothie recipe

balance-hormone-4

This recipe is a little different as it takes you on an unusual taste adventure to the land of a green savory smoothie. It is an energizing way to start the day with no sugar that will sustain you until lunch with no energy crushes. This smoothie is packed with the hormone-balancing superfoods: broccoli sprouts, flax seed, maca, Brazil nuts and camu camu and can be consumed by women of any hormonal imbalances.

Serves: 1

Time to prepare: 15 minutes

Ingredients

1½ cups water
½ avocado
½ cup broccoli sprouts
½ cup freshly chopped cilantro
4 Brazil nuts
3 tablespoons lemon juice
2 tablespoons flax seed
1 teaspoon maca root powder
½ teaspoon camu camu powder (get it on Amazon)
½ teaspoon ground fennel seed
½ teaspoon ground cumin
a generous pinch of salt

Place all the ingredients in the blender and blend until silky smooth.

Impressed? Intrigued to learn more? Salivating?

Tune in to the no-cost webinar to learn a ton, have fun, get some great cooking ideas.

If you can’t make it live sign up anyway to get the recording.

At the end of the webinar she’ll be sharing more about her next upcoming Cooking for Balance online cooking program that helps women rebalance their hormones with food, offering tailor-made nutritional protocols for women with thyroid issues, Hashimoto’s, adrenal fatigue, estrogen dominance, menopause and PCOS. This online program features 4 live classes, over 20+ done-for-you guides, 80+ recipes and 20+ demo videos. They focus on quick, simple yet nutritionally-dense cooking techniques that will help you feel like yourself again.

balance-hormone-5

Registration page for the no-cost webinar is here:
https://xa202.isrefer.com/go/cfb1/trudys/

Filed Under: Events, Hormone Tagged With: adrenal, hormones, Magdalena Wszelaki, menopause, PCOS, PMS, thyroid

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