Healthy with Jodi

blood sugar levels

Easy explanation for Insulin Resistance

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    Are you Insulin Resistance?  Do you know what that really means? Well, here ya go in a little bit easier turns to understand:

    When cells become insulin resistant and the glucose can’t get in, it circulates round and round the bloodstream, damaging arterial walls and the brain. Because the body wants to normalize blood sugar levels as soon as possible, it converts the excess glucose into triglycerides to be stored as fat. This process demands so much energy that you become sleepy. Furthermore, insulin resistance decreases the body’s ability to use stored fat for energy.

    The liver mediates between the activities of the insulin-releasing pancreas and the adrenal and thyroid glands, which are supposed to “tell” the liver to release glucose. If the adrenals and thyroid aren’t working properly on the “telling” end, or if the liver is sluggish, stressed out, or toxic, and not working on the “receiving” end, the system goes out of balance. Either way, the result is elevated excess insulin.

    WHAT IS THE GLYCEMIC INDEX?

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      WHAT IS THE GLYCEMIC INDEX?
      Carbohydrates are an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and insulin levels.

      There are three ratings for GI:

      Low = GI value 55 or less
      Medium = GI value of 56 – 69 inclusive
      High = GI 70 or more

      So why do we need good quality Low GI carbohydrates?
      You need carbs as they break down into glucose in your body providing the main fuel for our brains and nervous systems, the preferred source of fuel for most organs and our muscles during exercise.

      To help make healthy low GI choices quick and easy when you’re shopping, the Glycemic Index Foundation developed the GI Symbol. It guarantees that
a food has been tested by independent experts to be low GI and meets strict nutrient criteria.
      Source: http://www.gisymbol.com/about/glycemic-index/

      Source: http://www.glycemicindex.com
      The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

      Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

      Herb Vs. Spices

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        Herb Vs. Spices
        The difference between the two is where they are obtained from a plant.

        Herbs come from the leafy and green part of the plant.
        Spices are parts of the plant other than the leafy bit such as the root, stem, bulb, bark or seeds.

        We often hear the term “herbs and spices”. As any amateur chef knows, herbs and spices are vital ingredients in many dishes. They add flavor, aroma, color, texture and even nutrients.

        Both spices and herbs are parts of plants (fresh or dried) that are used to enhance the flavor of foods. They’ve also been known to preserve foods, cure illness and enhance cosmetics.

        Herbs are usually grown in more temperate areas than spices and have great medicinal value and are also used in the preparation of cosmetic products.

        Spices are usually dried before being used to season foods. Unlike herbs, they are grown in more tropical countries. They’ve also been known to preserve foods and some have medicinal value, such as turmeric with its anti-inflammatory, anti-fungal properties.

        Despite the above clarification, according to the American Spice Trade Association, spices are defined as “any dried plant product used primarily for seasoning purposes”. This really broadens the definition of spices, allowing it to include herbs, dehydrated veggies, spice blends and spice seeds.

        Here are a few example of herbs and spices, along with their reported nutritional/health benefits.

        Spice Nutrition
        Cinnamon
        Lowers blood sugar levels, LDL (bad) cholesterol and triglycerides especially in people with type 2 diabetes

        Ginger
        Can stop nausea and may also relieve heartburn

        Cloves
        Have antibacterial, antiviral, antifungal and antiseptic properties; they are known for relieving flatulence and can actually help promote good digestion as well as metabolism

        Chili
        Contains capsaicin which puts the heat in chilies, may lower the risk of skin and colon cancers, shown to suppress appetite and boost metabolism

        Mustard seeds
        Contain phytonutrient compounds that protect against cancers of the gastrointestinal tract; believed to reduce the severity of asthma

        Herb Nutrition
        Basil
        Rich in Vitamin A and K. Assists with combatting bowel inflammation and rheumatoid arthritis

        Oregano
        Assists with inflammation

        Mint
        Helps with digestion and asthma

        Parsley
        Protects against rheumatoid arthritis, antioxidant-rich, fights cancer, high in vitamin C and iron.

        Thyme
        Contains the oil, thymol, especially helpful for chest and respiratory problems, also acts as an antiseptic and disinfectant.

        10 Signs You Have Candida Overgrowth & What To Do About It

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          by Dr. Amy MyersApril 4, 2013
          You might be wondering: What on earth is candida?

          Candida is a fungus, which is a form of yeast, and a very small amount of it lives in your mouth and intestines. Its main job? Helping out with digestion and nutrient absorption.

          But when overproduced, candida can break down the wall of the intestine and penetrate the bloodstream — releasing toxic by-products into your body and causing leaky gut. This can lead to many different health problems, from digestive issues to depression.

          How do you get candida overgrowth?

          The good news is that the healthy bacteria in your gut typically keep your candida levels in check. However, a few factors can cause the candida population to grow out of control:

          Eating a diet high in refined carbohydrates and sugar
          Consuming a lot of alcohol
          Taking oral contraceptives
          Eating a diet high in beneficial fermented foods (like Kombucha, sauerkraut, and pickles)
          Living a high-stress lifestyle
          Taking a round of antibiotics that killed too many of those friendly bacteria
          What are common symptoms of candida?

          Skin and nail fungal infections, such as athlete’s foot or toenail fungus
          Feeling tired and worn down, or suffering from chronic fatigue or fibromyalgia
          Digestive issues such as bloating, constipation, or diarrhea
          Autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma, or multiple sclerosis
          Difficulty concentrating, poor memory, lack of focus, ADD, ADHD, and brain fog
          Skin issues like eczema, psoriasis, hives, and rashes
          Irritability, mood swings, anxiety, or depression
          Vaginal infections, urinary tract infections, rectal itching, or vaginal itching
          Severe seasonal allergies or itchy ears
          Strong sugar and refined carbohydrate cravings
          How do you test for candida overgrowth?

          Blood test

          You’ll want to start by checking your levels for candida antibodies called IgG, IgA, and IgM. This can easily be done through most medical labs, and high levels can clue you in to an overgrowth of candida.

           

           

          How do you treat candida overgrowth?

          To successfully treat candida, you need to do three things: stop the yeast overgrowth, build up the friendly bacteria, and heal your gut so that candida can no longer enter your bloodstream.

          First step: getting rid of the candida overgrowth, which mainly requires switching to a low-carbohydrate diet.

          Sugar is what feeds yeast. So start by eliminating sugar in all of its simple forms — such as candy, desserts, alcohol, and flours. At the same time, cut back to just 1 cup a day of the more complex carbohydrates, like grains, beans, fruit, bread, pasta, and potatoes. This will help prevent the candida from growing and will eventually cause it to die.
          I also recommend eliminating all fermented foods. That’s because, while it’s common knowledge that fermented foods help to feed the good bacteria, most people don’t realize that bad bacteria feed off of these foods as well.

          Still, using diet alone could take three to six months before the candida is back under control. So, I often recommend that my patients use an anti-fungal medication, such as Diflucan or Nystatin, for at least a month.

          If you are self-treating, you can also take a supplement of caprylic acid. Caprylic acid, which comes from coconut oil, basically “pokes holes” in the yeast cell wall, causing it to die.

          And while some people recommend using herbs like oil of oregano, I don’t recommend it since it can also kill the good bacteria.

          Next, you should rebuild the good bacteria that typically keep your candida population under control. Taking anywhere from 25 to 100 billion units of probiotics on a regular basis should help to reduce the candida levels and restore your levels of good bacteria.

          Finally, heal your gut. Eliminating inflammatory foods that can harm your GI tract — and introducing foods that help — will prevent candida from working its way through your body, and dramatically improve your overall health.

          Want to find out if you have candida overgrowth? Consider seeing a functional medicine doctor who is trained in detecting and treating candida.

          More information below: This article has been updated as of November 1, 2016 by mbg editorial to include new studies, information, and data on candida.

          Is candida a fungus?

          Yes, yes it is. More specifically, candida is a yeast. There are many different forms of candida, but Candida albicans is the main species colonizing the human body.

          Candida normally lives in the gastrointestinal tract and other areas of the body without causing problems, but imbalance in the microbiome can lead to candida overgrowth. When there is disruption of the delicate balance of the good and bad bacteria, Candida albicans will take over, leading to common conditions like oral thrush, vaginal yeast infections, and diaper rash. If you have ever taken antibiotics, you were probably warned by your doctor about the risk of developing a yeast overgrowth—this happens because the antibiotics can wipe out your gut bacteria, good and bad, creating an environment that is ripe for yeast and fungi to take over.

          Is candida a yeast infection?

          Technically yes, candida is a yeast infection but this warrants clarification. When most people say “yeast infection” they are referring to a vaginal yeast infection but the candida symptoms and causes we are discussing here pertain to the gut. Typically, yeast overgrowth is treated using antifungal medications, but these medications can have unpleasant side effects and it’s common for the yeast overgrowth to return as soon as you stop taking them. For example, many women suffer from chronic yeast infections because they medicate without completely understanding the connection between the microbiome and yeast balances in the body. Changing the yeast infection recurrence, like with candida, often requires a lifestyle or dietary change.

          Not to mention, like antibiotic resistance, microbiological resistance to these conventional antifungal drugs is becoming problematic and it’s causing researchers to start looking for alternatives. Which is all the more reason to educate yourself and try to understand your yeast issues on a deeper level.

          How candida affects your gut

          I know, I know, you’ve heard this a million different times, but while yeast infections and diaper rash are well-known conditions and generally easy to spot, when overproduced in the gut, candida will break down the walls of our digestive tract and penetrate the bloodstream. When left untreated, it’s more dangerous than you think.

          Candida can also be toxic to the system. Essentially, when candida breaches the intestinal barrier and enters the bloodstream it releases toxic byproducts—including acetaldehyde—into your body. Acetaldehyde is a well-known carcinogen and is responsible for “hangover” symptoms such as nausea, headache, fatigue, and liver damage—definitely not something you want floating around in your body in large quantities.

          Candida and leaky gut

          If you are thinking this sounds a lot like leaky gut, you are already ahead of the game. The connection between candida and leaky gut is intricate. A leaky gut creates the perfect environment for candida to multiply, pass through the intestinal lining, and enter the bloodstream along with the undigested food particles. This is characteristic of leaky gut syndrome. Meanwhile, candida itself can colonize the gut and damage the intestinal lining. If you have one, you’re probably more likely to have the other. They can also exacerbate each other, creating a situation where your gut health quickly snowballs into dis-ease.

          Candida, the liver, and detox

          Similar to leaky gut syndrome, candida overgrowth releases toxins into the bloodstream that must be filtered by the liver. If there are too many toxins due to candida overgrowth, it can overload the liver and interfere with its ability to do its job. This means over toxicity and trouble maintaining blood sugar levels, storing vitamins and minerals, and regulating hormones.

          The connection between candida and the liver explains why many of the symptoms of candida overgrowth—like irritability, fatigue, and brain fog—are similar to those of an overburdened liver. It also explains why many candida cleanse or diet programs include liver support supplements and detoxification support.

          Candida and inflammation

          Candida overgrowth, leaky gut, an overburdened liver, and the physical and mental symptoms they create can trigger the immune system to react, causing chronic inflammation. Inflammation can manifest itself in uncomfortable symptoms like weight gain, skin rashes, or brain fog and can eventually lead to autoimmune disease.

          The relationship between candida, the liver, inflammation, and gut health is extremely complex, but it’s helpful to remember that everything in the body is connected. Different organs rely on and interact with each other. Adopting a holistic approach instead of treating each symptom individually will give you the best chance at achieving optimal health. This is a perspective that is often missing in the conventional medical approach, leaving many people bouncing from one specialist to another, with a bunch of symptoms they can’t quite connect.

          Causes of candida

          The good news is that the healthy bacteria in your gut typically keep your candida levels in check. The bad news is that many different factors can disrupt the delicate gut balance and can cause the candida population to grow out of control:

          Eating a diet high in refined carbohydrates and sugar. Carbohydrates and sugar act like food for yeast and feed candida overgrowth in the gut.
          Consuming a lot of alcohol. Most alcohol is fermented and contains sugars that will also feed the yeast.
          Taking oral contraceptives. The birth control pill can disrupt the bacterial balance in the microbiome.
          Eating a diet high in beneficial fermented foods (like kombucha, sauerkraut, vinegar, and pickles). These foods often contain yeast or have small amounts of alcohol that is produced during the fermentation process.
          Living a high-stress lifestyle. Stress can slow down digestion and trigger inflammation.
          Taking a round of antibiotics. Antibiotics kill good bacteria along with harmful bacteria which sets the stage for Candida albicans to take over.
          Taking corticosteroids. Drugs like Prednisone, commonly used to treat severe allergies, skin problems, asthma, or arthritis are known to cause yeast infections in humans.
          A weakened immune system. As you may know, a good portion of the body’s immune system resides in your gut. A compromised immune system puts you at a higher risk for gut imbalances and candida overgrowth.
          Candida overgrowth and asthma

          Essentially any medication, food, or lifestyle factor that disrupts the body’s natural environment can change the balance of the gut and set the stage for candida. Certain chronic diseases, like asthma, may require frequent antibiotic use and daily inhaled steroids, creating a perfect storm of factors that can lead to yeast overgrowth. If you have a chronic inflammatory condition that requires medication, it might be wise to see a functional medicine practitioner to see what you can do to counteract the effects of these drugs.

          If you are someone who suffers from frequent colds, sore throats, or sinus issues, it’s important to note that antibiotics are one of the most prevalent causes of candida overgrowth, and also one of the most unknown. Remember that antibiotics only treat bacterial infections and should only be taken when necessary. Overprescribing antibiotics is a big problem in Western healthcare system and they can have negative effects on the microbiome, which dampens your immune system, leading to a greater susceptibility to the same conditions they are meant to treat.

          At home candida test: the simple spit test

          There are a few different tests for candida and none of them are error-proof, so it’s important to consider your symptoms when trying to determine if candida might be a problem for you. If all of your tests come back negative but you suffer from many of the symptoms of candida, you can always try making the recommended diet and lifestyle changes and see how you feel.

          This do-it-yourself candida spit test lacks scientific backing, but many candida experts suggest it as simple, free, no-risk starting point. It works like this: when you wake up in the morning get a clear glass of water, before you brush your teeth or drink anything gather some saliva in your mouth and spit into the cup. Let it sit for 15 minutes and then observe what you see. If your spit looks particularly cloudy, or you see small white projections coming out of the saliva, it could be a sign that you have candida and you might want to try one of the more established tests mentioned above.

          Candida cleanse: foods to avoid when you have candida

          Sugar

          Cut down on sugar. It’s important to note that this includes many salad dressings and condiments and even natural sweeteners like honey, coconut sugar, and agave. This can be a difficult adjustment, even if you are mindful of your sugar intake, completely eliminating sugar can leave you with strong cravings and feeling irritable.

          Sugar has a strong effect on your body and brain and cutting it out can be difficult. Scientific research has shown that high glycemic index foods are linked to strong hunger and food cravings.

          Carbohydrates

          Many foods containing carbohydrates, especially complex ones, are not inherently bad for you. But when you are fighting yeast its very important to cut off its food supply completely, or it could take longer to get your symptoms under control. It’s a challenging lifestyle change, expect some slip ups and don’t beat yourself up.

          Candida-friendly foods

          At this point you might be wondering what you are able to eat. Nuts and seeds, avocado, vegetables, lean protein, and stevia for sweetener will be your allies on this candida diet. To help you get an idea of the daily routine of the candida diet we have provided a day’s worth of meal examples.

          Candida diet: best foods for candida

          Breakfast: for breakfast try unsweetened coconut yogurt with strawberries, chia seeds, hemp seeds, and almonds. This will include lots of healthy fats and keep you feeling full until lunch.

          Lunch: try a big leafy green salad and make a dressing using olive oil, garlic, and lemon. Top it with quinoa for some protein.

          Dinner: grilled chicken or fish with steamed vegetables are all candida friendly.

          Snacks: try making homemade guacamole and eat it with raw veggies or flaxseed crackers. Hardboiled eggs or mixed nuts are also great snacks on the candida diet.

          Still not sure where to begin? Check out these 8 Recipes For The Candida Diet where we give you some great recipes that will leave you feeling full and satisfied.

          Candida diet: foods to eat when you have candida

          While it is important to eliminate certain foods, it can also be beneficial to incorporate candida-fighting foods into your daily routine. Thankfully, there’s a long list of delicious foods that have strong antifungal properties.

          Raw Garlic

          Garlic is one of the best options for fighting yeast, one study showed that garlic oil was able to penetrate the cellular membranes of Candida albicans and very successfully disrupt the normal activity and functioning of the yeast.

          Coconut oil

          In a study conducted at Tufts University, coconut oil was suggested as the first effective dietary approach to fighting candida.

          Olive oil and cinnamon oil

          A recent study exploring alternatives to conventional antifungal medications demonstrated that olive oil and cinnamon oil both successfully combatted candida isolated from bloodstream infections.

          Lemon

          Citrus fruits have long been known for their antiseptic qualities and can help prevent the formation of biofilms (a film of bacteria that adheres to a surface).

          Wild salmon

          This excellent source of omega-3s can help fight fungal infections.

          Ginger

          Ginger was recently suggested as a natural antifungal option to during a time when many fungi are becoming resistant to conventional antifungal medications

          Apple cider vinegar

          It’s the only vinegar allowed on the candida diet, as it contains minerals that will help fight against yeast.

          Cloves

          Cloves have long been used in traditional medicine systems to fight a wide variety of ailments, including fungal infections.

          Probiotics, prebiotics and supplements for Candida

          Adopting the right diet is arguably your most important tool when fighting candida.

          Diflucan and Nystatin are only available through your doctor, so if you are self-treating, another great supplement to fight candida is undecylenic acid. This is a naturally occurring fatty acid that is thought to be even more effective than caprylic acid in fighting yeast and helping to maintain a healthy microbiome.

          When choosing a probiotic, here’s a tip: pick a good quality probiotic that includes the lactobacillus strain, as some studies have shown it to be particularly effective at fighting yeast.

          If you are suffering from any of the GI conditions listed above, probiotics can even more important to maintaining your good health. Some studies suggest that prebiotics and probiotics will start to be included in the standard treatment protocols for inflammatory bowel conditions like ulcerative colitis because of their ability to help control symptoms and exacerbations.

          Fiber supplementation is also frequently suggested in candida treatment plans. Yeast overgrowth occurs in the digestive tract and its important to flush out those areas and keep things moving. This limits the amount of time the candida has to colonize and cause damage. Some good fiber supplements include acacia fiber or even raw chia seeds taken regularly. Fiber is also prebiotic, helping probiotics do their jobs better.

          You can also consider herbal remedies with antifungal properties. Ayurvedic experts recommend valerian, wormwood, and mugwort. There are also plenty of probiotic foods and fun teas that can be easy to add to your daily routine.

          What is candida die off?

          It’s possible that in the beginning of your candida-fighting mission, you will experience something called candida die-off. This is similar to the flu-like symptoms you can experience when you start a detox program. While this is largely unstudied and unquantified from a yeast standpoint, the Herxheimer reaction is a byproduct of metabolic processing. (Most research here has been done on patients with syphillis. As your body gets rid of toxins and the yeast dies, your symptoms may get worse before they get better. Like any detox, start out slowly, drink a lot of water, rest, and if symptoms are too uncomfortable, ease up on your anti-candida regime or adopt a gentler approach. Keep the faith that you will start to feel better, look for signs like more restful sleep, well balanced blood sugar levels, and more mental clarity.

          How to heal your gut after having candida

          Once you have the yeast under control—which can take anywhere from a couple of weeks to a few months—you can start slowly adding different food groups back into your diet.

          However, it is important to continue to avoid inflammatory foods that can harm your GI tract. Remember, the strong relationship between candida and leaky gut? Many people with candida overgrowth also have a leaky gut and that can put them at increased risk of food sensitivities. You want to make sure you are not continually disturbing the intestinal lining as it tries to heal.

          Foods like sugar, coffee, grains, alcohol, dairy, and starchy plant foods can all be very irritating to the intestinal lining and increase the risk of candida getting out of control again. Limiting or avoiding them might be wise, and make sure that if you do consume them, you pay attention to how you feel afterwards.

          If you are thinking that this guide was helpful, but it is just too complicated an endeavor to take on by yourself, consider seeing a functional/integrative medicine doctor, or holistic Nutritionist.

          Most integrative/functional medicine providers are trained in detecting and treating candida and many will even advertise candida as one of the conditions they are able to treat. Some facilities and providers even have specific candida treatment and prevention programs in place.

          Can candida overgrowth cause adrenal fatigue?

          In case you needed another reason to adopt a self-care routine, stress management can be one of the most important tools in fighting candida. Stress releases cortisol, a hormone that causes inflammation, which slows your ability to digest and inhibits your immune system. This is a problem because along with your good gut bacteria, your immune system works to keep candida in check. When your stress response interferes with your digestion it can pave the way for candida to overproduce. Adopting healthy coping mechanisms to deal with daily stress can be a very important tool in the prevention and treatment of candida overgrowth.

          A word on exercise: although exercise can be a great stress-reliever it can also initiate the body’s stress response and lead to the release cortisol. Mild exercise like walking or gentle yoga, at least for the initial stages of the diet as they can lower cortisol levels. Yoga and meditation can be helpful tools for fighting candida. They will decrease stress and activate relaxation pathways in the brain and body. If you are worried about sticking to the diet, meditation and yoga can help you detach from the challenges and refocus your energies on healing from candida.

          Yoga poses to help with detoxification

          Yoga can help heal candida overgrowth Here are a few different types of poses to try if you’re battling candida.

          Twisting poses are known to help with digestion and detoxification, as they massage the abdominal organs. Here are a few twisting yoga poses to try while you’re fighting candida:

          Seated spinal twist
          Supine spinal twist
          Standing twists
          Inversions revive our energy and help with blood circulation and lymphatic detoxification, among other things.

          Simple variations to prep for handstand or headstand
          Restorative poses (first pose in this sequence)
          Headstand
          Breathwork activates our parasympathetic nervous system, reducing blood pressure, helping with respiratory conditions, and also re-energizes us.

          How to Reduce Anxiety – Herbs for Anxiety Reduction – Reduce Anxiety with Herbs

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            Herbs for Anxiety

            Not looking to use Conventional Drugs to help ease Anxiety?  Try some of these herbs.

            Licorice Root contains a natural hormone alternative to cortisone, which can help the body handle stressful situations, and can help to normalize blood sugar levels as well as your adrenal glands, providing you with the energy necessary to deal with the stressful situation at hand. Some claim licorice stimulates cranial and cerebrospinal fluid, thereby calming the mind.As a soothing tonic, drink it warm as in a tea.

            Kava Kava, an herb from the South Pacific, is a powerful muscle relaxer and analgesic. Kava Kava is also effective at treating depression and anxiety associated with menopause. http://www.care2.com/greenliving/5-herbs-that-reduce-stress-and-anxiety.html#ixzz3zjWfhIxL

            Valerian

            Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. Valerian (Valeriana officinalis) is squarely in the second category. It is a sleep aid, for insomnia. It contains sedative compounds; the German government has approved it as a treatment for sleep problems.

            Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. If you want to try it, take it in the evening—not before you go to work! Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm.

            Hops

            Yes, it’s in beer, but you won’t get the tranquilizing benefits of the bitter herb hops (Humulus lupulus)from a brew. The sedative compound in hops is a volatile oil, so you get it in extracts and tinctures—and as aromatherapy in hops pillows.

            “It’s very bitter, so you don’t see it in tea much, unless combined with chamomile or mint,” says Blumenthal. Hops is often used as a sedative, to promote sleep, often with another herb, valerian. Note: Don’t take sedative herbs if you are taking a prescription tranquilizer or sedative, and let your doctor know any supplements you are taking.

            Chamomile

            If you have a jittery moment, a cuppa chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita) bind to the same brain receptors as drugs like Valium.

            You can also take it as a supplement, typically standardized to contain 1.2% apigenin (an active ingredient), along with dried chamomile flowers. In one study at the University of Pennsylvania Medical Center, in Philadelphia, patients with generalized anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo.

            Passion Flower

            The University of Maryland Medical Center states that passionflower has shown in a few studies to work as well as some of the benzodiazepine medications that are usually prescribed for treating anxiety.

            A four-week double-blind study, for example, compared passionflower with oxazepam. Results showed oxazepam worked more quickly, but by the end of the study period, both treatments were shown to be equally effective. Bonus—side effects like daytime drowsiness were fewer with passionflower.

            A second study also showed that passionflower helped ease symptoms like anxiety, irritability, agitation, and depression in participants going through withdrawal from an opiate drug addiction.

            Dosage: Try one cup of passionflower tea three times daily, 45 drops of liquid extract daily, or about 90 mg/day.

            Lavendar

            A 2010 multi-center, a double-blind randomized study of lavender oil compared to anti-anxiety medication lorazepam found that both were effective against generalized and persistent anxiety. Bonus — lavender had no sedative side effects.

            “Since lavender oil showed no sedative effects,” researchers stated, it could be an effective and “well-tolerated alternative to benzodiazepines” to treat generalized anxiety. An earlier 2000 study found similar results.

            Dosage: Try about 80 mg/day of the supplement, or use the oil as an aromatherapy solution.

            Lemon Balm

            Though usually found in combination with other herbs, lemon balm also has anti-anxiety powers on its own.

            Research published in 2004, for instance, gave participants a single dose of lemon balm extract (300 mg or 600 mg) or a placebo, then measured their mood after one hour. The higher dose resulted in reduced stress and improved calmness and alertness. Even the lower dose helped participants do math problems more quickly.

            Dosage: Use in aromatherapy, try 300-500 mg of dried lemon balm three times daily, 60 drops daily, or 1/4 to 1 teaspoon of dried lemon balm herb in hot water for a tea four times daily.

            Ashwagandha

            A 2012 double-blind, placebo-controlled study gave participants either placebo or a capsule containing 300 mg of high-concentration full-spectrum ashwagandha extract, twice a day. The study lasted for 60 days. Those taking the ashwagandha showed significant improvements. Even the levels of the stress hormone cortisol were substantially reduced in those taking the extract. And there were no serious side effects.

            In an earlier 2000 study, ashwagandha had anxiety-relieving effects similar to those of lorazepam.

            Dosage: Typical dosage is 300 mg standardized to at least one to five percent withanolides, once or twice a day.

            L-Theanine

            This one isn’t really a herb — it’s a water-soluble amino acid,  but it’s gotten such good research behind it, we had to include it here. It’s found mainly in green tea and black tea and is also available as a supplement.

            Studies have found that it acts directly on the brain, helping to reduce stress and anxiety—without causing drowsiness.

            Research from 2008, for example, found that those participants taking 50 mg of L-theanine a day had a greater increase in alpha (relaxed brain waves) activity than those who took a placebo.

            An earlier 1998 study found that 200 mg a day leads to increased alpha brain waves and a relaxed, yet alert, a state of mind.

            A later 2011 study found that it was also associated with reduced anxiety, and was well tolerated and safe for participants.

            Dosage: A typical cup of black tea contains only about 25 mg of l-theanine and green tea only about 8 mg. While a cup of tea may be calming, if you want more potent effects, try a supplement, about 200 mg a day.