Stress

Stress is simply an individual's response to taxing physical, emotional, or environmental demands. Though the body is equipped to deal with brief episodes, high-level stress on a regular basis can eventually take a heavy toll on your physical and mental health.

A variety of predicaments can produce stress: job pressures, family discord, financial problems, traumatic events, injuries, illness. The body's initial reaction to stress, called the "fight or flight" response, is a natural and healthy reaction in which the adrenal glands prepare the body for impending danger. These two small glands, one atop each kidney, release adrenaline and other so-called stress hormones that provide an instant burst of energy and strength-allowing the body to confront an enemy or escape to safety.

Problems arise, however, if stress persists. Over time, chronically high levels of stress hormones deplete both nutrient and energy reserves, creating an overall state of exhaustion. What's more, blood pressure and cholesterol levels increase (sometimes damaging heart and blood vessels); the stomach secretes too much acid; sex hormones diminish; and the brain becomes starved for glucose (its only energy source), impairing mental ability. All these effects take an additional toll on the immune system, which can become so weakened that the body can muster little resistance to infection and illness.

Supplements and herbs

Because many nutrients are crucial to the body's natural ability to cope, a daily multivitamin and mineral is especially important during times of stress. Take vitamin B complex as well; the extra B vitamins it supplies promote the health of the nervous and immune systems and can counteract fatigue. Calcium and magnesium are worthwhile too, because they can relieve muscle tension and strengthen the heart. Both Siberian and Panax ginseng, which bolster the adrenal glands, may also be effective. These stress-fighting herbs are sometimes called "adaptogens" (because they help the body "adapt" to challenges) or "tonics" (because they "tone" the body, making it more resilient). All can be safely taken together.

Other herbs and nutritional supplements, used singly or together or combined with the supplements above, may be of value in special circumstances. For stress-induced anxiety, try kava, which is best reserved for high-stress periods lasting up to three months. Try melatonin if worry is keeping you up at night, and St. John's wort if stress is accompanied by mild depression.

What else you can do

• Exercise regularly. In addition, try breathing exercises, yoga, t'ai chi, meditation, massage, biofeedback, and other relaxation techniques.
• Eliminate or restrict your intake of caffeine and alcohol. They can contribute to jitteriness and keep you from sleeping.
• Consider psychological counseling and therapy, which can help increase your coping skills.
• Maintain social ties. A close network of family and friends-or even a cherished pet-is vital to good health.

How much to take

Vitamin B complex

1 pill twice a day with food.
Look for a B-50 complex with 50 mcg vitamin B12 and biotin; 400 mcg folic acid; and 50 mg all other B vitamins.

Calcium / Magnesium

250 mg calcium and 250 mg magnesium twice a day.
Take with food; sometimes sold in a single supplement.

Siberian ginseng

100-300 mg 3 times a day.
Standardized to contain at least 0.8% eleutherosides.

Panax ginseng

100-250 mg twice a day.
Standardized to contain at least 7% ginsenosides.

Kava

250 mg 3 times a day.
Standardized to contain at least 30% kavalactones.

Melatonin

1-3 mg before bedtime.
Start with the tower dose and increase as needed.

St. John's wort

300 mg 3 times a day.
Standardized to contain. 0.3% hypericin.

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