Adaptogens Help us Meet Modern Demands

The class of herbs known as adaptogens have gained popularity as a solution for the challenges of modern life. For most of us, life is far different from that of our grandparents. Our lives are more hectic. Besides many more diverse experiences, demands have changed too. Needing to keep up with the pace of busy schedules creates a unique aspect of modern society: constant emotional stress. We navigate through traffic jams in concrete caverns, struggle with our depleted bank account, worry if the kids will make it home safe from school, or agonize over the difficult relationship with our boss, co-worker or family member.

The constant stress and anxiety are more debilitating than most people are consciously aware of experiencing. It erodes and diminishes our vitality and energy reserves in ways that the human system was not built to endure.

Dr. Hans Seyle, coiner of the term stress, stated that no living organism can exist healthily when enduring constant anxiety; we need to relax and enjoy life as well. A serious health pitfall in constant stress that is often ignored or unattended is adrenal exhaustion. Adrenal depletion is experienced by many people in varying degrees.

Our Hormonal Stress Response

The adrenals are the gateway to our autonomic nervous system. They contribute to governing and regulating the two branches of nervous response. The familiar adrenaline rush, often referred to as “fight or flight,” is technically called the sympathetic response; while the parasympathetic response allows us to relax after a stress trigger is diminished. Both the sympathetic and parasympathetic systems flush adrenal hormones into our bloodstream as a response to stimuli.

The cascade of hormones of the sympathetic system are generated from fear, worry, anxiety, and other emotions. They cause our muscles to tighten, our breath to become shallow and our eyes to focus on specific details of images in our view.

The parasympathetic hormones flush into our brains and muscles when we eat a piece of cake, make love, create art and music, or experience enjoyment. These effects include a relaxing of the musculature (letting down our guard), widening vision and deeper breathing.

Stress and the Need to Build Stamina

As Dr. Seyle said, we need both of these responses in consistent interaction to be vibrant. Constant stress can wear us down until we are unable to access our true vitality or stand up for our rights. In time, we can lose our creative and adventurous drive because of the lack of energy reserves. Without this vital base energy, we can become vulnerable to disease and health disorders. If we can get away for a vacation to forget our troubles and obligations for a while, our adrenals would rejuvenate, and we might recover some stamina. But that may not be enough to refresh for the year ahead.

Herbal Remedies to Strengthen the Adrenals

Fortunately, there are a number of herbal plant-based remedies that have been shown to carry genetics and phytochemicals to help us regulate and balance the adrenal responses. In the 1940s, Russian Doctor Nicoli Lazarov studied Rhodiola rosea, a plant that grows in high Siberia. The local people claimed that taking Rhodiola fortified them for the harsh winters.

When studying the root structure, Dr Lazarov found it contained complex constituents and unique genetics to survive and flourish in the extreme environment. This robust and beautiful plant grows out of rocks in places where almost no other life exists.

Adaptogenic Rhodiola and Stress Relief

Lazarov’s studies found Rhodiola rosea could impart humans with nourishment of both the sympathetic and parasympathetic systems via the adrenals to support our circadian rhythms. For instance, when we need stimulation upon waking, tea of Rhodiola root has invigorating nutrients that provide energy. At night, when we want to wind down, Rhodilola also provides for calming. Lazarov created a word to identify these properties defined in Rhodiola rosea: adaptogen.

Plants as Adaptogens

Russian and Chinese researchers have identified other adaptogenic plants. Some of the herbs in the Chinese herbal pharmacopoeia include: Rhodiola sacra (Tibetan variety), Astragalus, Schizandra, Ginseng, Eleuthero, Reishi, Cordyceps, Gynostemma. Ayurvedic adaptogens include the super-rasayan (rejuvenative) Shilajit, the popular tea ingredient Tulsi (holy basil), Amla, and the root Ashwaghanda (Withania somnifera).

Other popular adaptogens include the Peruvian root Maca (Lepidium meyenii), and Chaga mushroom. In general, adaptogens are non-toxic and have non-specific, broad-spectrum therapeutic benefits. Used over time, they can help us restore bodily homeostasis. Adaptogenic herbs can be powerful allies when navigating today’s world. They can benefit athletes, creative and sexually active people, multi-taskers, and those who need clarity and maneuverability through their diverse experiences.

Adaptogens are available at health food stores and natural pharmacies. Since there are various grades of quality with herbs and fillers are sometimes added to herbal products, it is important to research the ingredients on product labels. You can contact the company or a health professional to ensure herbal products are pure, effective, and safe.

Including adaptogenic herbs in a daily health regimen will help balance stress, to support more actively pursuing goals, expressing creativity with confidence, and living with vitality and optimism.

Rehmannia Dean Thomas

Rehmannia Dean Thomas is President of Shaman Shack Herbs (shamanshackherbs.com) and creator of the online course on Tonic Herbalism (GateofLife.org). His books include Raw Chi, Shilajit; The Resin of Life, and Healing Thresholds.

www.shamanshackherbs.com

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Sip Tea with Calming Herbs for Sleep and Stress Reduction

With all that’s going on these days, it’s not so hard to slip into a situation that leaves you feeling stressed out, anxious and lacking in sleep. These unwanted feelings might plague you thanks to money worries, health issues, an unappreciative boss, family troubles, or strife with your love life. These are just a handful of the most common examples, but don’t think that’s the end of the story though; you can implement a kind of lifestyle detox with the help of some calming herbs for sleep and stress reduction.

These five herbs are commonly used and effective for supporting our ability to reduce stress and help with the issues you are dealing with in modern life. Try them individually and see which you enjoy sipping as a calming tea.

1. Camomile

Camomile is well-known for its ability to soothe your mind and your body. The flowers provide the source of calming elements when you drink it as a herbal tea. It helps to relax the nervous system, which is exactly what you want to do.

Camomile acts to aid in the reduction of the tensions that build up in your day, which makes it that much easier to sleep, relax/unwind, and remained focus. Such is the soothing property of camomile some people find it’s best to drink at night before bed.

The mild taste and gentle aroma bring a certain pleasantness that can help with chilling you out.  Camomile can also help with children, reducing restlessness and colic.

2. Hibiscus

The delicious, aromatic hibiscus flower tea is produced using the calyces of the tropical hibiscus plant. Hibiscus is brimming with a host of health benefits that not just help anxiety, but your overall health. It is full of antioxidants and Vitamin C, and it is traditionally used as a trusted go-to for people looking to lower their blood pressure.

Sip the sweet-flavoured hibiscus tea either hot or chilled to reap its calming benefits. Hibiscus also can reduce insomnia, assist with weight management, and also rid your body of free radicals, which is something that you can find The Sleep Advisor mentioning on their official website.

3. Red Clover

Red Clover is a bit of a lesser-known option for relieving signs of anxiety, sleep and stress is red clover. It’s produced via the dried blossoms from the red clover plant. The flower is recognized as being a natural tool when facing the symptoms of menopause. A warming cup of red clover tea can reduce the intensity and frequency of hot flashes, which is a great ally when sleeping.

People who drink red clover are also known to enjoy improved levels of sleep, reduced anxiety, and stronger bones.

4. Passion Flower

Passion flower is particularly efficient at helping you out when you’re unable to wind down your active mind. The boosting properties that passion flower offers the brain’s GABA creation is vital to relieving stress and anxiety.  GABA is the body’s focal calming neurotransmitter. Increased GABA can calm pain and muscle tension and reduce suffering from overthinking or anxiety.

Passion flower is also easy to grow. You could even plant the vine in a pot at home and brew the tea from the gorgeous flower when the time is right.

5. Valerian root

Valerian root is a  long-standing favorite for people enduring anxiety, difficulty sleeping, and challenges remaining calm. If you’re after a solid night’s sleep, reaching for some valerian root could be the answer. You can drink it as a tea, so fire up the kettle on an hour or so before bedtime.

For some people, valerian can slightly increase morning grogginess. But the full and effective deep sleep you receive thanks to valerian root is delightfully restorative.

Valerian root works through a different GABA receptor than that of the passion flower, so you can try them both and see which works better for you.

Read More About Sleep on LA YOGA

6 Essential Oils to Promote Sound Sleep

5 Steps to Harmonize your Circadian Rhythm 

Sleep Hacks from Sleep Advisor

In addition to 5 sleep-promoting teas, try 48 sleep hacks from Sleep Advisor.

Staff Writer Lakshmi

The post 5 Calming Herbs for Sleep, Stress, and Anxiety appeared first on LA Yoga Magazine - Ayurveda & Health.

• Turmeric: The deep yellow spice commonly used in curries (providing their characteristic yellow hue) is an antioxidant and immune booster that fights inflammation and calms heat in the liver. Thus, it’s good for any “itis” condition like colitis, gastritis, arthritis, as well as ulcers, dementia, joint, and bone health, and even helps regulate high blood pressure and cholesterol. For sore throat, gums and canker sores, add to salt water and gargle. For skin conditions like eczema or psoriasis, make a thick paste of turmeric powder with water and apply topically. (Beware as turmeric’s strong color can stain!)
• Ginger: Beloved in Ayurvedic medicine, ginger improves digestion, eases nausea, and enhances circulation and blood flow. It can even help prevent headache, ease the pain of osteoarthritis and strengthen joints and bones. Store fresh ginger in the freezer to extend its shelf life and easily grate on a box grater when ready to use. Mix a couple tablespoons of fresh or frozen ginger with equal parts Bragg Amino Acids or soy sauce, olive or grapeseed oil, and honey, and use as a sauce for fish or pressed tofu. Or simply enjoy it as a tea or dried candy.
• Garlic: Also great for digestion; due to its sulfur content, garlic is antimicrobial, detoxifying, and supportive of immune function. It also strengthens cardiovascular and circulatory health by helping to manage blood sugar, blood fats/cholesterol, and high blood pressure. In fact, it’s so good at improving blood flow that garlic is considered an aphrodisiac; it even helps stimulates semen production and vaginal lubrication. For immune support at the start of a cold or for an ear or sinus infection, make an infusion by simmering a few cloves in olive oil over medium heat; cool, strain, and then apply a few drops into ears using a dropper bottle.
• Basil: Basil fights colds, cough, sinus congestion, headaches, arthritis, rheumatism, fevers and bloating. While there are numerous varieties of basil, holy basil or tulsi is revered as the most medicinally potent in Ayurveda for these uses. Due to its properties of purification and energy clearing, keep a live plant in the home and harvest leaves often to enjoy for their immune-strengthening properties. To enjoy in a pesto sauce; place one cup fresh basil leaves in a Vitamix or blender with 1/4 cup olive oil, 1/2 cup walnuts or pine nuts, a couple cloves fresh garlic and sea salt and pepper to taste. Process until desired consistency, and then add a few tablespoons fresh grated pecorino or parmesan cheese or substitute nutritional yeast for a vegan version.
• Cinnamon: A sweet, warming spice, cinnamon is perfect when temperatures begin to drop and colds become common. It strengthens circulation, warms the kidneys, and promotes digestive fire; an expectorant, it helps ease congestion from colds, sinus conditions, and bronchitis. Recent studies indicate that cinnamon helps moderate blood sugar levels with as little as 1-6 grams per day, so can be useful for folks with diabetes or metabolic syndrome. For a hearty, warming breakfast porridge, simmer a diced apple with 1/2 cup rinsed quinoa, 1 cup of water, 1 teaspoon of cinnamon (about 5-6 grams) and 1/2 teaspoon of ginger for about 15 minutes. Divide between two bowls and top with a good splash of almond, soy or coconut milk and sprinkle with crushed walnuts or almond slivers.
• Coriander: It’s the seed of what we commonly call cilantro, Historically, it’s been used for its antimicrobial and anti-inflammatory properties, to fight diabetes and improve digestion, especially of fatty foods. Recent studies suggest that it even helps lower cholesterol. Cilantro as a fresh juice is helpful for allergies, hay fever and skin rashes when taken internally. Applied topically, cilantro juice helps with itch and inflammation. It’s bitter, cooling nature provides a great antidote for hot, pungent and/or spicy foods, so add a handful of fresh chopped cilantro to spicier dishes like salsa or curries to balance their heat.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food. Redjenford.com

References:

*Webcast event hosted by Floracopeia, “The Top Ten Essential Herbs for Every Home and Family” with Karta Purkh Khalsa, World-Renowned Herbalist,14 November 2012

**The Yoga of Herbs–An Ayurvedic Guide to Herbal Medicine,” 2nd Edition. Dr. David Frawley and Dr. Vasant Lad 2001

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Herbs for Healing appeared first on LA Yoga Magazine - Ayurveda & Health.

Tulsi is one of the most important herbs for yoga practitioners, along with anyone who wants a brighter and more sattvic mind, a stronger expansive heart, greater resilience to all forms of stress, and a sharper and more astute immune system.  Tulsi, also known as holy basil, or Ocimum sanctum, is one of the most beloved herbs in Ayurveda; it is so beloved it is sometimes called the Queen of Herbs. Tulsi’s uses in Ayurveda are many and wide-ranging. It’s beneficial qualities include being good for the lungs, additionally, he plant is a tonic for the nervous system and an adaptogen that strengthens the adrenals.

Of course, it is convenient to run to the store for a bottle of Tulsi capsules or a box of Tulsi tea; may we always have this available to us on nearby shelves.  However, just as the Yogic, Ayurvedic and Puranic traditions are adamant about our daily connection to Tulsi, tradition states that, optimally, it should be grown in our own homes. Our own gardens can be one of the most potent sources of medicine available to us. When cultivating herbs, growing plants rich in essential oils are important for health as these herbs contain powerful medicines and antioxidant compounds.

The following advice is based on my experience of growing Tulsi in India in my gardens and also from having been a player in growing thousands of tons of Tulsi in the North Indian fields of Western Oudh.[1]

Growing Tulsi

1) Growing Conditions: Tulsi loves to grow in rich loamy soil with ample precipitation and strong sun.

2) Soil: Where I have seen Tulsi grow the best with absolutely full power vitality is in fields of the North Central plains of India that are near rivers that occasionally overflow their banks. The land there is quite rich, though slightly sandy, and is fed using biodynamic techniques. Tulsi does fine in a standard rich potting soil.

3) Sun and Rain: Though Tulsi grows as a perennial throughout India, she loves to be planted right before the monsoon in the intense heat and sun of North Indian summers, and then in just 90-120 days, through the intense rains of the monsoon, she will grow to a height that will typically be at least two feet and often four or five feet.  Years ago, in my garden in Lucknow, I had a volunteer Krishna Tulsi plant grow to eight feet tall and six feet across in just eighteen months.

4) First Planting (Seeds): In most areas, the first planting is in April, typically indoors in a greenhouse or some protected area.  Emulate nature and plant your seeds in earthen pots, if possible, only about one-to-two cm deep, with a light covering of dirt.

5) Second Planting (Seedlings): Four to eight weeks after the initial planting, when the seedlings are 10-20 cm tall, transplant the Tulsi to larger pots for indoor growing, or outdoor to suitable beds or fields.

6) Variety: It is possible that until your Tulsi has grown, you will not know its variety; it is likely that it will be not be just a single variety but a hybrid.

7) Mantra:  Traditionally mantras, songs, and other expressions of soul connection are both invoked by Tulsi Ma and appreciated by her.

Richo Cech on Growing Tulsi

Horizon Herbs (horizonherbs.com)

Richo Cech is one of the nation’s most experienced and favorite herbalists and the man behind Horizon Herbs, a source of herb seeds and seedlings.  He has a YouTube video with Tulsi growing advice.

Cech advises that Tulsi may be grown in gardens across the Northern Hemisphere. The standard requirements are:

1) At least six hours of full sunlight daily.

2) Good quality organic potting or good garden soil.

3) Sowing seeds just barely beneath the surface, keeping warm, evenly moist, and in the light until germination.  Tulsi takes much longer to germinate than standard garden basils.  (Three weeks is average.)

4) Keep the plants weeded, and space one to two feet apart.

5) If fertilization is necessary, weed and cultivate with fingers around the plant, then dress the surface of the soil around the plant with one or two inches of organic compost, then water.

6) A positive attitude and prayers that the Tulsi will benefit all beings will help the plants along, and will bring blessings down on the gardener and all beings that come in contact with this holy herb.  It is said that “even the ground beneath Tulsi is sacred”; we have found this to be true.

Yair Schers on Growing Tulsi

I am not sure if Yair loves Tulsi more than Tulsi loves Yair, but the love affair is a close match. He is, by far, the most skilled and powerful mala maker I know. Here are some of his tips:

“I have been growing Tulsi in Marin for 15 years, all from seeds I originally got from Seeds of Change.  All seeds, soil and fertilizer are 100% organic.  I grow Rama Tulsi, and though I started to also grow Krishna and Vana Tulsi two years ago, these instructions are for Rama Tulsi.  Krishna and Vana Tulsi would be optimized with similar protocols.

1.) Best Soil: I have found that Organic Ocean Forest from FoxFarm is the best.

2.) Seedlings: I start the seeds in mid-May in clay pots where they will sprout and grow at rates depending on the weather that year.

3.) Watering:  Water as needed so soil is wet then you can let it almost dry, but still slightly wet before watering again.  Morning is the best time to water.  I use either filtered water or let water sit in stainless or glass containers for 48 hours to off-gas chlorine and other contaminants.  It is best to use spring or stream water.  Do not use plastic for any water nor seedling container.

4.) Sun: Full sun is best, but Tulsi will grow in partial shade as long as there is six to seven hours of sun per day.

5.) Fertilizer: If using Fox Farm soil, there is no need to fertilize for the first four to six weeks.  After that, I use seaweed and worm castings once a week till flowering.  Once the Tulsi starts to flower, I add bat guano once a week.  You can also make stinging nettle tea by bruising fresh leaves and soaking in water for ten days, stirring daily and then giving to it plants.  You can also spray this tea on leaves as it is one of the best all-around plant foods I know of.  By the way, it smells really strong.

6.) Pesticide: Tulsi is resistant to most bugs, but white fly and aphids can occasionally damage the plants, especially if the plant is not strong. If you have any problems with bugs, spray once a week with Neem oil, but never spray these sorts of things in the direct sun light.

7.) Seed Saving: I let the seeds fall in the pot and after plants die around November.  Then I put the pot in a cool dry place for the winter (not easy in the Marin ‘winter’).  In May, I take the pots outside under the sun and start watering them.  Hundreds of seedlings sprout out from a single pot which I then can transfer.  You can also wait until the seed pods are dry, then collect the seeds for future use. If growing directly in soil, the seeds will sprout around April or May.

8.) Mantra: Tulsi loves to hear chanting, so chant away and enjoy the sacred energy and healing tea. One Mantra I use a lot is this:

Om shri tulasyai vidmahe

vishnupriyayi dhimahi

tan no vrinda prachodayat.

 9.) Imbibing the Tulsi Vibe:  If you are growing Tulsi in pots, you can bring them inside the house at night for a wonderful experience.  After all, having Tulsi within your house is one facet of what the tradition details.”

Jonathan Valdman on Growing Tulsi

Forever Flowering Greenhouses (foreverflowering.net )

“I have had the opportunity to grow Rama Tulsi at an 1800′ elevation in the Sierra Foothills of California. I have grown it under optimal greenhouse conditions in raised beds. It produced a ‘pampered’ product with an amazing, though scarce, essential oil that was distilled using both the leaves and flowers. I have also planted it under full sun in amended local earth. The plants grew smaller and were a little less fragrant, though the medicine was potent. The tea that was steeped from the leaves was fruity and refreshing and provided a feeling of strength and vitality. The outdoor plants went to seed and have provided me with volunteer Tulsi yearly since. We hope to be running some Tulsi in an aquaponics system this summer, so stay tuned.”

Santosh Hoehne on using herbs to strengthen Tulsi

SOS Organics (sosorganics.com)

Santosh, who has created the Himalayan-based herb company, SOS ORGANICS in Almora, is also one of my original partners/founders of Organic India. Santosh makes incredible Himalayan Nettle based fermentations of dozens of herbs and then sprays/pours that on his herbs.

“Use about 1 kg of fresh herbs for every 10 liters of water in a non-metal barrel and stir vigorously at least daily.  When it stops fermenting, dilute it to 10% with water. I use the local spring water, and use it on my Tulsi and other plants.  The plants love it and the whole ecosystem loves it.”

Traditional Fertilizers

As Tulsi is such an incredibly valuable and respected herb, there are many studies in India investigating how to optimize her growth.  One such study[2] which sprayed onto Tulsi a combination of 2% Panchakavya + 0.2% Humic Acid + 2% Moringa Leaf Extract, 30 and 60 days after planting, resulted in much higher plant height, number of leaves, leaf area, leaf area index, and greater dried weight per square meter.  Panchagavya, another incredible fertilizer that is part of the Vedic tradition, is a fermented concoction of a particular ratio of five products of cow: dung, urine, milk, curd, and ghee.

In Conclusion

I want to support us all to grow as many of our own herbs as possible.  One might say, “Prashanti, because you are a key player within several herb companies, won’t people growing their own herbs hurt your business?”  I am fundamentally a clinician and teacher, so anyone who knows me knows that other growers, herbalists, and herb companies are my allies in being a proponent of natural medicine and connection with Nature.  It is the likes of the irresponsible greed-based facets of BigPharm, and any other force that keeps people disempowered and unenlightened that are the competition.  If every person grew their own food and medicine I would be happiest of all.

Where to Find Tulsi Seeds

Collect seeds or cuttings from friends with a Tulsi plant.

Seed Sources:

Horizon Herbs: horizonherbs.com

Organic India: organicindia.com

The Living Seed Company: livingseedcompany.com

Contact Prashanti de Jager with questions about growing your own herbs: prashantidejagar.com.

Prashanti de Jagar

Based in Marin and in the Himalayas, Prashanti de Jager is a Vedic Science practitioner and teacher, a founder of Organic India, and author of several books on Vedic themes including The Truth Is, and Turmeric, the Ayurvedic Spice of Life. prashantidejager.com

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