This presentation was given by Dr.T.Shri Vijaya Kirubha in an occasion of " International level researcher training program"

1. Presented by
Dr. T. Shri Vijaya Kirubha, M.Pharm., Ph.D.,
Head, Dept. of Pharmacognosy
Periyar College of Pharmaceutical Sciences
Tiruchirappalli.
HERBAL BOOSTERS AS
STRESS BUSTERS

2. STRESS RELATED ILLNESSES
Stress is not the same as ill-health, but has
been related to such illnesses as;
• Cardiovascular disease
• Immune system disease
• Asthma
• Diabetes

3. • Digestive disorders
• Ulcers
• Skin complaints - psoriasis
• Headaches and migraines
• Pre-menstrual syndrome
• Depression
80% of all modern diseases have
their origins in stress.

20. • Research is now proving the abilities
of ashwagandha to ease anxiety and
reduce feelings of stress.
• In a 2012 study published in
the Indian Journal of Psychological
Medicine, patients were given 300 mg
of ashwagandha root extract twice a
day for 60 days.
• The participant’s scores of perceived
stress dropped by 44% and their
levels of the stress hormone cortisol
(which goes up when stress levels are
high) decreased by almost 28%.
• Then, in 2014, a systematic review of
five controlled studies involving
humans found that this
herb significantly improved anxiety
and stress levels.
ASHWAGANDHA

21. How to Use Ashwagandha in
Your Life
• Made into tea
• As a capsule or tablet
• In a liquid extract or tincture
• As a powder, which you can add to foods and beverages
• People have used ashwagandha traditionally in India in a
powder mixed with warm milk, taken about an hour
before bed.
• Ashwagandha is also often added to golden milk recipes
made with turmeric.
• While taking ashwagandha is considered safe for most
people, some health professionals advise against taking it if
you’re pregnant or breastfeeding.

22. Tulsi
• Tulsi, also known as holy basil or “the
queen of herbs,” is commonly used in
Ayurvedic medicine, and is a member of
the mint family.
• This plant is a powerful antioxidant.
• Significant for stress-relief and relaxation.
• People who take it often report that it gives
them a calming energy and a general sense
of well-being.
• Tulsi has also been found to help regulate
your blood sugar and support heart health.
• In traditional healing systems, people have
often taken this herb over a lifetime to
increase vibrant health and longevity.

23. What Science Says About Tulsi
• In a 2012 randomized, double-blind, placebo-controlled study, 158
highly stressed individuals received either a placebo or holy basil.
• After six weeks, the holy basil group reported improved symptoms of
general stress 39% more than the placebo group.
• Symptoms, such as frequent feelings of exhaustion, forgetfulness, and
sleep problems decreased significantly. And participants reported no
adverse effects.
• Another 2008 study involved patients with generalized anxiety
disorder. Researchers found that 500 mg of holy basil twice
daily significantly reduced anxiety and associated stress, depression,
and inattention in participants.
• Further evidence is mounting that tulsi can address physical, chemical,
metabolic, and psychological stress.
• It has been found to protect organs and tissues against chemical stress
from industrial pollutants and heavy metals and against physical stress
from prolonged physical exertion and exposure to cold and excessive
noise.

24. How to Use Tulsi in Your Life
• Use tulsi regularly to help balance your body and
support its response to everyday stressors.
• As a tea
• In cooking
• As a capsule or tablet
• In a powder form
• But Tulsi may have an antifertility effect.

25. Lemon Balm — A Nervine Herb with Powerful Relaxing
and Mood-Boosting Benefits
• A member of the mint family,
lemon balm has been studied
for its anti-anxiety effects.
• For thousands of years,
people have used it
medicinally.
• With its citrusy notes, the
scent and the delightful taste
make it an enjoyable way to
soothe and boost your mood

26. What Science Says About
Lemon Balm
• Randomized, double-blind research in 2004, participants given a
single dose of lemon balm (300 mg or 600 mg) or a placebo. After
an hour, those taking the higher dose reported reduced stress and
improved calmness and alertness.
• In another 2011 study, 20 adults with moderate anxiety and
insomnia were given 300 mg of lemon balm twice per day for 15
days.
• Researchers found the lemon balm reduced anxiety and related
symptoms by as much as 18% and decreased insomnia by
42%. And they observed no adverse effects.
• Lemon balm is also able to effectively increase GABA activity in
the brain.
• Your brain uses the neurotransmitter GABA to prevent over-
excitement and achieve balance.
• It helps keeps our stress levels low and plays a role in sleep.

27. How to Use Lemon Balm in
Your Life
• As a tea
• In tinctures or syrups
• In cooking and baking
• Lemon-balm infused water
• If you have leaves from this plant, you can simply
rub a leaf between your fingers to absorb some of its
essential oils aromatically.
• Fresh lemon balm has its own special benefits, and
it’s easy to grow in containers.
• For most people, lemon balm is considered safe to
take daily.

28. Curcumin — An Herb Component That Can Boost Your
Mood and Help Offset the Impact Stress Has on Your
Body
• Curcumin is the most active
compound in the turmeric root.
• We have heard about the vast
range of health benefits curcumin
and turmeric can provide.
• This magical herb can help
relieve stress and anxiety.
• Amazingly, curcumin has
been found to reverse harmful
brain changes induced by chronic
stress.

29. What Science Says About
Curcumin
• Human studies are also showing its potential to fight stress.
• A 2016 study showed that taking 500 mg of curcumin twice daily, with
fenugreek, considerably reduced stress, anxiety, and fatigue while
significantly increasing the quality of life in people suffering from extreme
occupational stress.
• In another 2015 study , 400 mg of curcumin was given to healthy adults aged
60 to 85. Only one hour after a single dose, participants scored better on tasks
requiring sustained attention and working memory.
• Continuous use for weeks improved scores on working memory and mood,
including general fatigue, calmness, and contentedness.
• And it can even help with PMS.
• In a randomized, double-blind, placebo-controlled study published in
2016 Curcumin was found to reduce anxiety experienced by women with
PMS and to significantly reduce PMS-related emotional, behavioral, and
physical symptoms.

30. How to Use Curcumin in Your
Life
• Curcumin is generally considered safe to take
indefinitely.
• But unfortunately, the body isn’t able to absorb it
and make use of its benefits very efficiently.
• Some people eat turmeric with black pepper and a
fat source, such as ghee or coconut oil, as has been
done traditionally in India for many centuries to
boost bioavailability.

31. Ginger
Ginger is an aromatic
herb that has long
been used in
traditional healing
systems as a natural
remedy for anxiety.

32. The presence of Gingerol,
an antioxidant, helps to counteract the
harmful chemicals that our body produces
when we are stressed.
Stress can sometimes lead to an upset
stomach since the production of stomach
acids crucial for digestion gets hampered.
Ginger comes to the rescue by
stimulating the stomach acid production
too.

33. How to use?
Enjoy a cup of hot ginger tea by boiling
1 teaspoon of chopped ginger in 2 cups
of water for 10 minutes.
Strain and add 1 teaspoon of honey and
1 teaspoon of lemon juice for taste.

34. Chamomile
Chamomile has
been used since
ages by ancient
Greeks and
Romans as an
herbal remedy for
its calming effect.

35. • Recent studies have shown that
chamomile is not only a relaxing herb
but it also helps to reduce anxiety.
• Much of chamomile’s relaxing qualities
are due to phenolics such as flavonoids,
quinones, phenolic acids, and other
antioxidant compounds present within
the plant.
• It also helps to reduce stress related loss
of appetite and headaches.

36. How to use?
Mix 2 teaspoons of dried chamomile
flowers in 2 cups of hot water and let
it infuse for 2 to 3 minutes.
Strain and enjoy.
You can even add honey to sweeten
it.

37. Brahmi
Brahmi has potent
anti-anxiety
properties. It is known
to increase the levels
of serotonin - a brain
chemical that helps to
promote relaxation.

38. • It has a unique ability to improve
cognitive function as well as helps the
body cope with stress.
• It induces a sense of peace and soothes
restlessness. It serves as a mild
sedative, but instead of dulling the
mind it enhances mental clarity and
focus.

39. How to use?
Heat 1/2 cup of milk or water and
1/2 tsp of brahmi powder for
about 3 minutes.
Let the mixture infuse for 2-3
minutes.
Strain and sweeten with honey if
required.

40. Lavender
• Lavender is a herb that
has been used since
centuries as a natural
remedy for anxiety
and nervousness.

41. • The most common use of lavender is in the
form of lavender essential oil for
aromatherapy.
• Studies have shown that a massage using
lavender oil not only reduces anxiety levels
but also instills positivity in the participants.
• Lavender is believed to act as a sedative in
the centres associated with emotions in the
brain, thereby reducing the feelings and stress
and anxiety.
• It also reduces the levels of cortisol - the
stress hormone.

42. How to use?
• Add 2 to 4 drops of lavender oil in 2 to 3
cups of boiling water and inhale the
vapours.
• You can also mix 1 to 4 drops of
lavender essential oil with almond or
olive oil and then use it for massaging or
to apply it over the pulse points on your
body.

43. Milky Oats
• Parts used: Unripe
seeds
Preparations: Fresh
tincture with alcohol
or vinegar

44. • Milky oats come from the same plant as oatmeal - but
we harvest the seeds before they ripen, during a stage in
which they exude a white milky latex.
• One of the unique traits of this plant is that it is
a trophorestorative (an herb that restores nourishment)
for the nervous system, making it an important resource
for adrenal exhaustion and chronic fatigue.
• It’s also helpful for anxiety and depression associated
with insomnia or overwhelm, and for anxiety arising
from depression.
• This medicine is best taken as a tincture made from the
fresh milky seed heads.

45. Stinging Nettles
Parts used: Leaves
Preparations: Tea,
tincture, vinegar,
pesto, cooked greens,
juice, broth, powder,
capsules, and
finishing salts

46. • Stinging nettle leaves pack a mighty nutritive punch.
• High in vitamins A, C, D, and K, chlorophyll, iron,
magnesium, potassium, and calcium, this plant
makes for an important ally when we’re feeling
depleted during times of high stress, or are in
recovery from overwork and overwhelm.
• It has a hypotensive effect and helps the body
release toxins through its alterative (detox and
cleansing) and diuretic actions.
• Make sure to harvest fresh plants with gloves to
protect your hands and arms from the stinging hairs.
• Cooking or blending the leaves will deactivate the
sting, as will drying the leaves for tea.

47. Mimosa
• Parts used: Flowers
and bark
Preparations: Tea,
tincture, syrup

48. • Referred to as the “Tree of Happiness” in Chinese
medicine, the bark and flowers of this weedy tree are
traditionally used as a sedative, and to calm and uplift
the spirit.
• The bark is known for its ability to stabilize
emotions, while the flowers have a more uplifting,
antidepressant effect.
• Mimosa is a wonderful remedy for those addressing
anxiety, depression, grief, insomnia and other
emotional disturbances.
• The flower essence is also an incredible dose of
happiness.

49. Rose
• Parts used: Flowers
and flower buds
Preparations: Tea,
tincture, oil, syrup,
elixir, flower essence,
hydrosol

50. • A heart-softening, opening, and supporting
herb, the magic and beauty of rose can
soothe the heart back to balance.
• Rose helps to release grief and transmute
negative vibrations into love and
compassion.
• Rose petals contain high amounts of
antioxidants, help regulate the menstrual
cycle, and move blood and stimulate the
circulatory system.