Herbal Remedies for Stress and Anxiety: Effective Herbal Treatments

Complementary Medicine

Herbal Remedies for Stress and Anxiety: Effective Herbal Treatments

Herbal remedies for stress and anxiety have been used around the world for centuries.  Today, many people are turning to natural remedies to help manage their mental health. Here are five common herbal remedies that have been shown to be effective in reducing anxiety and stress levels:

Kava

 

Kava is a plant native to the South Pacific. Its roots are used to make a drink that has been used for centuries for its calming and relaxing effects. Kava has been found to be effective in reducing anxiety symptoms in several clinical trials. A study published in the Journal of Clinical Psychopharmacology found that kava was significantly more effective than a placebo in reducing anxiety symptoms in people with generalized anxiety disorder.

 

However, it is important to note that there are some concerns about the safety of kava. The U.S. Food and Drug Administration (FDA) has issued warnings about the potential for kava to cause liver damage. As such, it is important to consult with a healthcare professional before taking kava, particularly if you have a history of liver problems.

Passionflower

 

Passionflower is a plant that is native to North and South America. Its leaves and flowers are used to make a tea that has been used for centuries to promote relaxation and reduce anxiety. Several studies have found passionflower to be effective in reducing anxiety symptoms. For example, a study published in the Journal of Clinical Pharmacy and Therapeutics found that passionflower was effective in reducing anxiety symptoms in people undergoing dental surgery.

 

Passionflower is generally considered safe when taken in appropriate doses. However, it can interact with certain medications, so it is important to talk to your healthcare provider before taking passionflower."

 

Lavender

Lavender is a plant native to the Mediterranean. Its flowers are used to make essential oil, which has a soothing and calming effect on the body and mind. Lavender has been found to be effective in reducing anxiety symptoms in several clinical trials.

 

For example, a study published in the Journal of Medical Microbiology found that inhaling lavender essential oil reduced anxiety levels in dental patients. Another study published in the International Journal of Psychiatry in Clinical Practice found that lavender essential oil was effective in reducing anxiety symptoms in patients with generalized anxiety disorder.

Valerian Root

 

Valerian root is a plant native to Europe and Asia. Its roots have been used for centuries to treat insomnia and anxiety. Valerian root is believed to work by increasing the levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that helps to calm the nervous system. Several studies have found valerian root to be effective in reducing anxiety symptoms.

 

One study published in the Journal of Psychopharmacology found that valerian root was effective in reducing symptoms of anxiety in people with generalized anxiety disorder. Another study published in the International Journal of Neuroscience found that valerian root was effective in reducing anxiety symptoms in postmenopausal women.

Chamomile

 

Chamomile is a plant native to Europe and Asia. Its flowers are used to make a tea that has been used for centuries to promote relaxation and reduce anxiety. Chamomile is believed to work by increasing the levels of serotonin and melatonin in the brain, two neurotransmitters that help to regulate mood and promote sleep. Several studies have found chamomile to be effective in reducing anxiety symptoms.

 

For example, a study published in the Journal of Clinical Psychopharmacology found that chamomile was effective in reducing symptoms of anxiety in people with generalized anxiety disorder. Another study published in the Journal of Affective Disorders found that chamomile was effective in reducing anxiety symptoms in people with mild to moderate generalized anxiety disorder.

 

III. Scientific Evidence and Studies

Scientific evidence has suggested that herbal remedies can be effective in treating stress and anxiety. Researchers have conducted numerous studies to determine the effectiveness of various herbs in treating these conditions.

 

One study found that passionflower, an herb commonly used for anxiety, was just as effective as benzodiazepines in treating generalized anxiety disorder. Another study found that a combination of valerian root and lemon balm reduced anxiety symptoms in people with mild to moderate anxiety.

IV. Safe Use and Dosage

 

Herbal remedies have been used for centuries to treat various ailments, but it's important to remember that they can also have side effects and interactions with other medications. Therefore, it is crucial to follow guidelines for safe use and dosage to avoid any harm or negative consequences.

 

When it comes to recommended dosage and frequency, it's important to follow the instructions on the product label or those given by a healthcare professional. In general, the dosage and frequency of herbal remedies can vary depending on the condition being treated and the individual's age, weight, and overall health.

 

It's important to start with the lowest effective dose and gradually increase if necessary. Taking too much of an herbal remedy can lead to side effects and even toxicity.

 

Precautions and contraindications are also important to consider when using herbal remedies. Some herbs can interact with medications, causing negative side effects or reducing the effectiveness of the medication.

 

It's important to talk to a healthcare professional before taking any herbal remedies, especially if you are taking medications or have underlying medical conditions. Additionally, some herbs may not be safe for pregnant or breastfeeding women, children, or individuals with certain medical conditions.

 

Recent research has shed light on the potential risks and benefits of various herbal remedies. For example, a 2020 study found that St. John's wort can interact with numerous medications, including antidepressants and birth control pills.

 

Another study found that ginkgo biloba may increase the risk of bleeding, particularly when taken with blood-thinning medications. On the other hand, a 2019 study found that ginger may be effective in reducing menstrual pain, while a 2021 study found that chamomile may improve sleep quality.

 

V. Conclusion

In conclusion, herbal remedies can be a valuable tool in managing anxiety and stress, but it's important to understand their limitations and potential risks. While there is some evidence to suggest that certain herbs, such as passionflower and valerian root, may be effective in reducing anxiety and promoting relaxation, more research is needed to fully understand their benefits and potential side effects.

 

One of the main benefits of using herbal remedies for anxiety and stress is that they are generally considered safe and have fewer side effects than prescription medications. Additionally, many people prefer using natural remedies over pharmaceuticals and appreciate the holistic approach to healing that herbs provide.

 

However, it's important to remember that not all herbal remedies are created equal, and some may interact with medications or have contraindications for certain populations.

 

Another limitation of herbal remedies is that they may not be effective for everyone. Just like prescription medications, the effectiveness of herbal remedies can vary depending on the individual and the severity of their condition. Some people may find that they need to use a combination of herbal remedies and other techniques, such as therapy or exercise, to manage their anxiety and stress.

 

Overall, incorporating herbal remedies into a holistic approach to managing anxiety and stress can be a useful tool for promoting overall wellness. However, it's important to talk to a healthcare professional before using any herbal remedies, especially if you are taking medications or have underlying medical conditions.

 

By working with a healthcare professional and using herbal remedies safely and responsibly, you can enjoy the potential benefits of these natural remedies while minimizing the risk of negative consequences.

 

In conclusion, if you are looking to manage anxiety and stress with herbal remedies, it's important to approach them with caution and an open mind. While herbal remedies can be effective, they are not a substitute for professional medical advice and should be used as part of a comprehensive approach to wellness.

 

With the right information and guidance, herbal remedies can be a valuable tool in promoting relaxation, reducing anxiety, and supporting overall health and wellbeing.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Facet Joint Syndrome: A Silent Cause of Chronic Pain

Medicine Corner with Dr D 

Facet Joint Syndrome

Back pain can be caused by degenerative changes and inflammation in the facet joints which is commonly referred to as a Facet Joint Syndrome. The spine is made up of individual vertebral bodies which are stacked one on top of another. On each side of the vertebral bodies are tiny joints called facet joints. Their primary role is to allow the spine to move and make twisting and bending movements. They also keep the individual vertebras from moving too far forward or twisting without limits.  Most facet joint-related pain is seen among individuals over the age of 60 secondary to osteoarthritis. It is, however, not uncommon for younger very active individuals to experience the same pain after engaging for several years in exercises that put lots of stress on the facet joints.

Back StrainSciaticaDisc HerniationSpinal Stenosis

Symptoms

When the facet joints become inflamed because of injury or arthritis, they will generate pain. Acute presentation of facet joint pain may resemble those caused by a herniated disc and at this stage it may be difficult to differentiate between these two. In most case the individual can pinpoint the area of pain indicating involved facet joint. At time, however, the person may experience diffused poorly localized pain in the lower back, hips, and buttocks on both sides. Most patients presenting with pain due to facet joint inflammation have difficulty bending backward which may help to establish the diagnosis. In some cases, the facet joint pain may project pain down to the legs and mimic the sciatic pain. Unlike sciatica, where the pain may project all the way down to the feet, facet joint pain usually terminates at the level of the knees. Only in rare cases the pain may project all the way down to the feet. This is usually seen when osteophyte is causing pressure on the nerve root.

Causes

The major cause for the development of facet joint syndrome appears to be osteoarthritis of the facet joints. Osteoarthritis is generally a consequence of wear and tear. It is characterized by narrowing of joint spaces, loss of joint cartilage and local joint inflammation. This process is similar to the more familiar knee osteoarthritis which is a well-known cause of knee pain among the elderly population. It has been shown that younger individuals suffering from facet joint syndrome tend to have history of strenuous jobs prior to the age of 20 which puts them at high risk for early osteoarthritis of the facet joints.

Diagnosis & Treatment guidelines

Inflammation of the facet joints is generally not well diagnosed by MRI or X-Rays. There is also a poor correlation between the findings on the images, physical exam by the provider and the symptoms that the patient experiences. In most cases injection of an anesthetic medication into the vicinity of the painful facet joint can help to make the diagnosis. If the patient experiences immediate pain relief after the injection, the condition can be diagnosed as facet joint syndrome and steroid injections can then be administered to decrease the local inflammation. The steroid injections are usually administered by pain specialists under fluoroscopy which helps to guide the needle placement. The patient may receive these injections every 3-6 months based on the duration of symptoms relief.

Acupuncture treatment can also be beneficial since needling the musculature in the affected area can improve local blood circulation and decrease the inflammation and muscle tension. Referral to physical therapy to learn appropriate core strengthening and stretching exercise is important in long term management and prevention of further exacerbation.

Avoiding activities that put undue stress on the spine is as important, if not the most important aspect of any long term management of facet joint syndrome. No treatment will be effective if these perpetuating factors are not effectively addressed and appropriate modifications incorporated into daily lifestyle.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Trigger Points: The Shocking Culprits Behind Your Pain

Complementary Medicine

What are Trigger Points ?

In the mid-1960s doctor Travel introduced the term myofascial pain.  Over the years, many publications and clinical experience have shown that nearly 80% of local muscular pain can be attributed to myofascial pain. The term myofascial pain has been associated with muscle tenderness that arises from hyperirritable areas in the muscles called trigger points. Muscular pain caused by trigger points has been known to mimic symptoms of a very long list of common maladies. Pain resembling sciatica, herniated discs, joint problems, kidney stones, and even headaches can be caused by the presence of trigger points in the associated muscle groups. Dismissing the concept of trigger points when evaluating common daily pains and aches, can result in incorrect diagnosis and failure to formulate an effective treatment plan to resolve the painful condition.

Back Pain and Trigger PointsWhich Muscles Are Involved?Treatment optionsOptimize Your Recivery

What is a Trigger Point?

A trigger point is usually defined in textbooks as a painful point that can be felt as a hard nodule in the muscle. Clinically, however, a trigger point is more of an area of the muscle, not necessarily a precise point. There may be a palpable nodule, but that is not always the case. A better definition of a trigger point is an area of muscle that feels tight and ropy and usually is tender on palpation. Not every tender area within a muscle, however, is a trigger point. Several other characteristics have to be present for a tender area of the muscle to meet the criteria for the definition of a trigger point. Trigger points are therefore usually defined as areas that are tender on palpation, but also display twitch response when strumming the tight muscle band in a perpendicular direction.  Compression of the trigger point also needs to reproduce the patient’s familiar pain. In some cases, when pressure is applied to the trigger point, the pain can be felt in a distant area of the body. This phenomenon is known as referred pain. The typical example of referred pain secondary to trigger points is pain at the base of the spine or the buttock, caused by trigger points in the mid-back muscles, at the area of the lowest ribs. A new definition of trigger points, however, suggests that referral of the pain to the distal area of the body does not need to be present in order to make the diagnosis of a trigger point.

Formation of Trigger Points

When a muscle or a group of muscles is subject to repetitive overuse or sudden strain, a contraction will form in a small number of muscle fibers within the affected muscle. We refer to these small contractions as trigger points. The presence of trigger points in the muscle, shortens the length of the muscle, much like making series of knots on a piece of a string. The more knots on the string, the shorter and tighter the string becomes. This analogy can be applied to muscles that become tight due to the presence of trigger points. The shorter the muscle becomes, the more distinct ropy feeling can be appreciated when strumming perpendicularly across the affected muscle.  When a muscle becomes shorter because of the trigger points, it will start to generate greater pull on the tendons and ligaments that attach the muscle to the joints and other structures. In the case of the knee joint for example, if trigger points are present in the quad muscles, they will shorten the quad muscles. The quad muscles attach below the knee through a tendon that runs over the kneecap (patella). The shortness in the quad muscles will therefore cause the kneecap (patella) to be compressed over the underlying cartilage whenever the knee is flexed. Greater friction between the patella and the underlying cartilage will over time result in faster loss of the underlying cartilage or formation of inflammation. This condition is called a chondromalacia patella and is experienced by the individual as a deep achy pain underneath the kneecap.

What causes trigger points?

In general, trigger points tend to form in the muscle that is subject to a higher load than the muscle can tolerate. There are a variety of factors that have been noted as potential causes for the development of trigger points. The most significant of these include acute or chronic muscle overload due to poor posture or over-exercising. Direct trauma to the muscle, as well as trauma due to a car accident which leads to a whiplash, are another common cause for developing trigger points. Additionally, psychological distress, homeostatic imbalances, and certain lifestyle habits such as smoking, have been identified as important contributors to the formation of trigger points. When an area of muscle is constantly overloaded, the resulting muscle tightness in that area will compress the surrounding blood vessels. This leads to poor local blood circulation with subsequent accumulation of various metabolic by-products and chemicals which sensitize the surrounding nerve endings. The impaired metabolism and blood circulation in the muscle further impair the muscle’s ability to fully relax. Eventually, the muscle develops sustained contraction leading to the development of palpable tight and ropy areas of the muscle defined as trigger points.

Consequences of Trigger points

There are many implications of having trigger points in the skeletal muscles. The most well-known include pain, stiffness, and decreased range of motion of the affected muscles. Decreased athletic performance and pain radiation to other parts of the body are two less known facts about trigger points. Understanding how trigger points affect athletic performance is particularly important for anybody interested in maximizing the benefits of their workout routines. Many top athletes pay large sums of money to experts in myofascial release to keep their muscles free from trigger points.

 

Decreased athletic performance   

When muscles develop trigger points, their overall capacity to do their job is impaired.  Physiologically, the basic function of the muscle is to expand and contract. The presence of the trigger points causes the muscle to assume a constant shortened and contracted state, hindering the muscle’s ability to fully flex and contract. This will manifest as overall muscle weakness, decreased range of motion, feeling of stiffness, earlier fatigue, and intolerance to high-intensity workload. Muscles that have trigger points also recover much slower. The combination of all these factors interferes with athletic performance and leads to suboptimal results despite adequate training and preparation.

Pain radiation to other parts of the body

The characteristic feature of trigger points is their ability to refer pain to distal areas of the body, which makes the correct diagnosis of the true origin of the pain challenge.  Detailed pain referral pathways have been described for individual muscles and their trigger points. These referral pathways sometimes overlap, therefore a detailed search of all muscles which can refer pain to a particular area, should be conducted, to identify all the sources of the pain. An example of referred pain to the same area from a different muscle is a pain in a pinky and along the inner aspect of the hand. This referral pattern is typical for trigger points in the Latissimus dorsi. In some cases, however, the pain in the pinky and along the inner aspect of the hand can result also from the presence of trigger points in the Infraspinatus muscle.

 

Several non invasive treatment options are available to address and treat trigger points. Some of the most popular include acupuncture, dry needling and acupressure modalities. Follow these links to learn more about each one of the them.

 

To learn more about complementary therapies. Visit National Center for Complementary and Integrative Health

The information provided on these pages is not intended to treat or diagnose any condition and should be viewed solely for the purpose of education. By no means is this information replacing evaluation by a qualified health care provider. For detailed Terms and Conditions, as well the use of cookies by this website, please see the sections “Terms and Conditions” and “Privacy.”

by Dr. Michal Domeny DNP, L.Ac, CD/N