Aromatic and Adaptogenic Herbs to Support Your Nervous System
Our Bodies and Our Emotions
Understanding the connection between our bodies and emotions can be challenging, but it's an interesting topic to explore. One question that arises is: Where do our emotions come from—our brain, heart, or guts? It turns out that our emotions involve all three of these parts.
Emotions have a profound impact on various aspects of our well-being, such as mood, pain perception, energy levels, relaxation, and our ability to handle stress. To understand how our bodies and emotions are linked, we can start by looking at the central nervous system (CNS), which consists of our brain and spinal cord. The CNS is responsible for sending, receiving, and interpreting information throughout our body. For example, when we touch something hot, sensory information is sent to the brain, which then sends a signal to our hand to pull away from the hot object.
In the brain, there are several key areas related to behaviors and emotions. These include the hypothalamus, hippocampus, amygdala, and limbic cortex. Scientists have extensively studied the brain and propose that these regions play significant roles in our emotional experiences.
The hypothalamus, for instance, works to maintain the body's balance (homeostasis) by collaborating with the endocrine (hormonal) and nervous systems. It also contributes to emotional responses.
The hippocampus is involved in learning, memory formation, and recall.
The amygdala plays a crucial role in processing and regulating emotional learning, behavior, decision making, and coordinating responses, particularly related to fear and anger.
Additionally, the limbic cortex is responsible for emotional processing, memory formation and retrieval, attention and cognitive control, and even social judgment. It's proposed that the limbic cortex is involved in triggering the feeling of happiness.
You may have experienced the phenomenon of being "hangry," where hunger affects your emotions. This suggests a connection between our guts and emotions. The concept of the GAPS diet (Gut and Physiology Syndrome or Gut and Psychology Syndrome) recognizes the growing evidence of a strong link between gut health and overall well-being of our body and mind.
What is Stress?
Stress is complex and a real problem for most of us; it can be physical or psychological, from internal or external sources, from real or perceived threats, it can be acute or chronic. Stress can affect us physically, mentally and emotionally.
Physically, stress can show up as increased heart rate, higher blood pressure, quick breathing, tense muscles, and other physical reactions. These changes help us react quickly in potentially dangerous situations.
Mentally and emotionally, stress can cause feelings of anxiety, tension, irritability, and difficulty focusing. It can also affect our sleep, appetite, mood, and overall well-being.
Response to Acute Stress
Our bodies have a stress system that helps us handle stressful situations. We often hear about the "fight or flight" response, which is a stress response triggered by a scary or threatening situation. This response involves the release of hormones in our body. The stress system includes two important parts: the sympathetic-adreno-medullar (SAM) axis and the hypothalamus-pituitary-adrenal (HPA) axis.
The SAM axis releases substances called noradrenaline and norepinephrine, while the HPA axis releases glucocorticoids. These substances help our body respond to stress. When the stress system is activated, it works quickly and can last for days, helping us react and then return to a normal state.
During stress, our body undergoes changes such as increased energy, altered metabolism, and affecting our immune system. It can also slow down our digestion and reproductive systems. In the brain, stress has short-term and long-term effects, affecting how our brain cells function and adapt. All these changes help us cope with stress and deal with challenging situations. But what if stress persists?
Chronic Stress
While some level of stress can be motivating and help us perform better in certain situations, excessive or prolonged stress can have negative effects on our health. Chronic stress, if not effectively managed, can lead to various physical and mental health problems, including headaches, anxiety, depression, cardiovascular issues, weakened immune system, and burnout. When our bodies are constantly feeling that fight or flight response on an ongoing basis over long periods of time, we risk becoming unhealthy, and potentially overtaxing our HPA axis, especially the adrenals.
Managing stress involves adopting strategies such as practicing relaxation techniques, engaging in regular physical exercise, getting sufficient sleep, seeking support from friends or family, and developing effective time management and problem-solving skills. It's also important to prioritize self-care and make time for activities that bring joy and relaxation.
Adaptogenic Herbs
Adaptogens are a class of herbs that help bring balance to our bodies and support them during various stress responses, especially for individuals showing signs of weakness or deficiency. For an herb to be classified as an adaptogen, it must meet specific criteria: it must be non-toxic, increase resistance to multiple stressors, and help normalize and balance the body's physiological responses to stress.
Adaptogens can be consumed as teas (especially decoctions since many are roots), tinctures, syrups, or incorporated into our meals during cooking. Their actions, unfortunately, are not immediate, bringing the body back in to balance takes time. Be patient and give them a month or more to have their effect, but of course, if you are feeling worse or believe you are having an allergic reaction to the adaptogen, please stop using it.
When we consume adaptogens on a regular basis, they help our bodies become more resilient to stress. They support our energy reserves and assist in recovering from the effects of chronic stress. By working on the HPA axis, adaptogens have the ability to rejuvenate our bodies and restore balance after periods of depletion, particularly after prolonged stress. This can help reduce the overproduction of stress hormones such as cortisol, adrenaline, and noradrenaline. As a result, we experience less stress and anxiety, leading to improved mood and increased vitality. By nourishing and supporting our body's stress response system, adaptogens play a valuable role in promoting well-being during challenging times.
Adaptogens are amazing herbs, and unsurprisingly their use has skyrocketed in recent years, which has left some adaptogens on the endangered plant list. It's crucial to be aware of the sourcing of adaptogenic herbs as many are becoming endangered. Here are some examples of adaptogens and their benefits:
Ashwagandha - Supports the body in coping with stress by aiding the endocrine and cardiac systems.
Astragalus -Aids in immune-building and supports the adrenals for an appropriate stress response.
Reishi Mushrooms - Supports the parasympathetic nervous system, promoting the ability to rest and digest. Nourishes the adrenal glands, facilitating their restoration and function. It also has immune-modulating and anti-inflammatory effects.
Rhodiola - Commonly used to support seasonal depression and has been used for its potential benefits in bipolar, ADHD and post-head trauma recovery.
Schisandra - Promotes sleep, restores vitality, and protects various organ systems, including the liver, heart, and skin.
Tulsi (holy basil) - A relaxing nervine that helps release tension, depression and general emotional stagnation.
It's important to note that adaptogens, like any beneficial herb, have specific indications and contraindications depending on individual health issues. However, in general, adaptogens offer safe and supportive properties.
Aromatic Nervine Herbs
Aromatic herbs can be a helpful addition in managing stress and anxiety, nervines are herbs that effect the nervous system and bring it back into balance. When used in conjunction with adaptogens, aromatic nervine herbs can have a significant impact on stress levels. Aromatic herbs have the ability to calm and soothe our internal organs as well as our emotions and stress levels by influencing the limbic system. By incorporating adaptogens and aromatic nervine herbs into our wellness routines, we can provide better support to our bodies during times of stress, thereby promoting balance and overall well-being. They can be used as teas, topical preparations, or essential oils. Here are some commonly used aromatic herbs:
Chamomile - Chamomile is known for its calming properties and can be used as an herb or essential oil. It helps with stress, anxiety, digestive issues, and sleep problems. Drinking chamomile tea before bedtime can be soothing and effective.
Citrus- Citrus fruits like lime, oranges, lemons, and bergamot have uplifting properties. Citrus fruits can make for a wonderful uplifting snack or cooling drink, and the dried peels can add a great kick of taste to teas, but they really shine as essential oils when you need a good mood-lifter.
Fennel - Fennel is a wonderful kitchen herb to aid in digestion and dispel gas and bloating. Research has demonstrated that fennel has promising potential to help reduce anxiety and depression.
Hops - Not just for beer. Hops can help you fall asleep, calm anxiety and aid in digestion. Hops can be brewed as a tea or a made into a tincture.
Lavender - Lavender is a popular herb known for its stress-relieving properties. It can be used as a tea, in topical preparations, or as an essential oil. Lavender is often associated with promoting relaxation and reducing nervousness and is one of the most studied aromatic herbs.
Linden - from the Tilia tree, also known as basswood or lime tree (not related to citrus). Linden is great at calming the emotional heart, reduces stress, anxiety and irritability. Linden makes a wonderful tasting tea.
Mints - Mints such as spearmint, catnip, and lemon balm have cooling properties that can calm the nerves and improve digestion. They can be used in cooking, teas, topical preparations, and as essential oils.
Patchouli - Although this herb it can be used internally, it is most frequently used as an essential oil or incense. It is a great one to go to when you are overworked, overstressed and just simply over it. Recent research suggests that it can provide support to caregivers experiencing compassion fatigue.
Pine - Pines are amazing because there are pine trees of different varieties all across the world (to clarify, I am speaking of the genus Pinus and not evergreen conifers in general, although many evergreen conifers also are great aromatic options). The needles, cones, inner bark, pollen and resin can all be used therapeutically. Pine can be used as a food, tea, tincture, topically, as incense, as an essential oil, and in forest bathing to reduce stress, depression, anxiety and improve the immune system.
Rose - Rose, like linden, is good for the emotional heart. It can help with reducing feelings of stress as well as the pain and inflammation related to chronic stress and help ease depression and anxiety. With rose, a little goes a long way whether using in a tea or as an essential oil.
Rosemary - Gets the blood and oxygen flowing, which can help with improving mood and cognition, and relieve tension headaches.
Sage - Good old garden sage can be used in foods, teas, topical massage oils and as an essential oil to improve circulation, aid in digestion and reduce stress. Sage can be drying, so use it carefully if you are a dry person or if you are breastfeeding.
Ylang ylang - Best used sparingly as an essential oil to combat difficult emotions of stress, anxiety, depression and anger. It is great paired with the citruses.
The next two herbs are aromatics, but are not classified as nervines, but given their broad healing properties. As Aromatic Herbalist Erika Galentin puts it, "when your digestive system is balanced and healthy, it promotes a balanced mental and emotional state, and vice versa."
Turmeric - Well known these days as an anti-inflammatory herb, turmeric also improves circulation, aids in digestion and can improve cognition. While it may not have a direct impact on emotions, it can indirectly influence them by promoting gut health and reducing pain.
Yarrow- Often first thought of as an herb that helps with wounds and bleeding, yarrow also supports digestion and healthy blood flow. Yarrow essential oil or hydrosol can assist with aches, pains, and help calm difficult emotions, including stress.
The Science of Aromatics
My husband loves to call what I do "hippie dippy bologna" because the general assumption is that herbs and aromatherapy are not scientifically studied, therefore they cannot be trusted. It's understandable that there may be skepticism or misconceptions surrounding the scientific study of aromatics. However, it's important to emphasize that scientific research has indeed been conducted to explore the therapeutic effects of essential oils and herbs on mood disorders, anxiety, depression, and stress reduction and other health conditions, namely lavender, bergamot and sweet orange. Science is fun and has explored many exciting ideas, it is important to remember that there are diverse avenues for scientific learning. Empirical research stands as a crucial method for acquiring knowledge in the field of healthcare.
When we inhale aromatic molecules, they can influence our mood through multiple pathways. They can directly transmit through the olfactory system into the limbic system, which is associated with emotions and memories, or they can be absorbed into the bloodstream through the respiratory system and distributed throughout the body. Topical application of essential oils and aromatic herbs have also been found to produce therapeutic effects. By applying them to the skin, they can be absorbed and impact our physiological and psychological well-being. Physiological responses to inhaled or topical aromatic therapies include neurogenesis, activation of specific brain regions, and alterations in hormone levels, all of which can affect mood and emotions.
Below is a table showing a variety of essential oils that have been studied and what the therapeutic results were. This information was gathered from Therapeutic Effect and Mechanisms of Essential Oils in Mood Disorders: Interaction between the Nervous and Respiratory Systems, Fung et al.
Essential Oil | Author (year) | Results |
Lavender (Landula angustifolia) | Burnett et al. (2004) | Anxiolytic |
| Lehrner et al. (2005) | Anxiolytic, nervine |
| Fayazi et al. (2011) | Anxiolytic |
| Senturk et al. (2018) | Anxiolytic |
| Karan et al. (2019) | Anxiolytic, stress reduction, hypotensive |
| Ebrahimi et al. (2021) | Anxiolytic, antidepressant, stress reduction |
Sweet Orange (Citrus sinesis) | Lehrner et al. (2005) | Anxiolytic, positive mood effect |
| Goes et al. (2012) | Anxiolytic |
Rosemary (Salvia rosmarinus) | Burnett et al. (2004) | Anxiolytic |
Sage (Salvia officinalis) | Moss et al. (2010) | Positive mood effect |
Recipes
Teas for Unwinding Before Bed - Always cover aromatic herbs while steeping to keep in the therapeutic aromatic effects. Add honey and lemon as you please.
Chamomile Cover 1-2 tsp of dried chamomile flowers with 8 oz of just-boiled hot water and steep covered for 15 minutes.
Chamomile-Ginger Cover 2 tsp of dried chamomile flowers and 1/2-1 tsp of ginger with 8 oz of just-boiled hot water and steep covered for 15 minutes. This is a good one to add honey and lemon to.
Lavender- Mint Cover 2 Tbsp of fresh mint leaves (or 1 Tbsp of dried) and 2 tsp of fresh lavender blossoms or (1 tsp of dried) with 8 oz of just-boiled water and steep covered for 5-10 minutes.
Linden Cover 1 tsp dried linden flowers, 1 tsp dried rose petals, 1 tsp dried chamomile and a pinch of cinnamon powder with 8 oz of just-boiled water and steep covered for 15 minutes.
Essential Oil Synergy Blends for Diffuser
Just Calm Down - 4 drops bergamot (Citrus bergamia), 4 drops sweet orange (Citrus sinesis), 2 drops frankincense (Boswellia carterii) or lavender (Lavendula angustifolia)
Tranquility - 3 drops patchouli (Pogostemon cablin), 2 drops Norway pine (Pinus resinosa), 2 drops bergamot (Citrus bergamia)
Good Night - 4 drops lavender (Lanedula angustifolia), 2 drops frankincense (Boswellia carterii), 2 drops sweet orange (Citrus sinesis)
Goodbye Anxiety 5 drops bergamot (Citrus bergamia), 4 drops sweet orange (Citrus sinesis), 1 drop lavender (Lavendula angustifolia)
Relaxing Foot Soaks - soak your feet for 10 to 30 minutes, or you can do a full bath and soak your whole body for 20 to 30 minutes.
Create a relaxing soak by filling a foot tub or the bathtub with warm to hot water.
Add 1/2 cup of salt for the feet or 1-2 cups of salt into the bathtub. You can use Epsom salts, Dead Sea salt, Celtic Sea salt, Ancient Sea salt or magnesium chloride flakes or a combination of salts.
Add 1 to 2 Tbsp of fresh or dried aromatic herbs such as lavender, lemon balm or rose petals. To keep the cleanup minimal, you can put the herbs into a tea bag before putting into the water.
Optionally, you can add a 1 to 3 drops of essential oils but add them first to a carrier oil or baking soda so that the essential oils don't just sit on top of the water.
Understanding the connection between our bodies and emotions is an intriguing field of study. Our emotions involve multiple parts of our body, including the brain, heart, and gut. The central nervous system plays a vital role in transmitting and interpreting emotional signals throughout our body. Stress, both acute and chronic, can have significant effects on our physical and mental well-being.
Adaptogens offer a valuable support system for our bodies during times of stress and can help restore balance and resilience. Incorporating adaptogens into our daily routines can aid in maintaining energy reserves, recovering from chronic stress, and promoting overall vitality. However, it's important to consider individual health conditions and consult with healthcare professionals for personalized guidance.
Aromatic nervine herbs complement adaptogens in managing stress and anxiety. These herbs have soothing properties that can calm our internal organs and emotions by influencing the limbic system. Using aromatic herbs as teas, topical preparations, or essential oils provides additional support in promoting balance and overall well-being.
Practicing self-care, eating well, sleeping and regular exercise are important aspects of maintaining overall health and well-being. Incorporating simple recipes like teas, essential oil synergy blends for diffusers, and relaxing foot soaks can be enjoyable and therapeutic practices to support our bodies and emotions. By taking care of ourselves and exploring the power of aromatic and adaptogenic herbs, we can nurture a healthier relationship between our bodies and emotions, ultimately enhancing our overall quality of life. If you are having a difficult time with your emotions, and are feeling overwhelmed, please don't feel like you have to go it alone, it is important to seek professional help when necessary.
References:
Burnett, Solterbeck, Strapp (2004) Scent and mood state following an anxiety-provoking task.
Lehrner, Marwinski, Lehr, Johren, Deecke (2005) Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office.
Fayazi, Babashahi, Rezaei (2011) The effect of inhalation aromatherapy on anxiety level of the patients in preoperative period.
Karan (2019) Influence of lavender oil inhalation on vital signs and anxiety: A randomized clinical trial.
Senturk, Tekinsoy Kartin (2018) The Effect of Lavender Oil Application via Inhalation Pathway on Hemodialysis Patients’ Anxiety Level and Sleep Quality.
Ebrahimi, Mardani, Basirinezhad, Hamidzadeh, Eskandari (2021) The effects of Lavender and Chamomile essential oil inhalation aromatherapy on depression, anxiety and stress in older community-dwelling people: A randomized controlled trial.
Goes, Antunes, Alves, Teixeira-Silva (2012) Effect of sweet orange aroma on experimental anxiety in humans.
Moss, Rouse, Wesnes, Moss (2010) Differential effects of the aromas of Salvia species on memory and mood.
Lv, Liu, Zhang & Tzeng (2013) Aromatherapy and the central nerve system (CNS): therapeutic mechanism and its associated genes
Fung, Lau, Ngai, Tsang (2021) Therapeutic Effect and Mechanisms of Essential Oils in Mood Disorders: Interaction between the Nervous and Respiratory Systems
Godoy, Rossignoli, Delfino-Pereira, Garcia-Cairasco, Umeoka (2018) A Comprehensive Overview on Stress Neurobiology: Basic Concepts and Clinical Implications
Shin, Lee, Lee, Kang, Seol (2020) Effects of Short-Term Inhalation of Patchouli Oil on Professional Quality of Life and Stress Levels in Emergency Nurses: A Randomized Controlled Trial
Ghazafarpour, Mohammadzadeh, Shokrollahi, Khadivzadeh, Najafi, Hajirezaee, Afiat (2017) Effect of Foeniculum vulgare (fennel) on symptoms of depression and anxiety in postmenopausal women: a double-blind randomised controlled trial
Abbas, Ikram, Khan, Ahmed, Osama (2019) The Fennel, Foeniculum vulgare incorporated diet shows anxiolytic potential: A pre-clinical study
Sayorwan, Siripornpanich, Piriyapunyaporn, Hongratanaworakit, Kotchabhakdi, Ruangrunsi (2012) The effects of lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activity
Chung, Chen, Lee, Wu, Chang (2022) Relaxing Effects of Breathing Pseudotsuga menziesii and Lavandula angustifolia Essential Oils on Psychophysiological Status in Older Adults
Davidson, Graham, Montross-Thomas, Norcross, Zerbi (2017) Code Lavender: Cultivating Intentional Acts of Kindness in Response to Stressful Work Situations
Guo, Li, Zhang, Liu, Wang, Yang, Yu, Zhang (2020) The effectiveness of aromatherapy on preoperative anxiety in adults: A systematic review and meta-analysis of randomized controlled trials
Fung, Lau, Ngai, Tsang (2021) Therapeutic Effect and Mechanisms of Essential Oils in Mood Disorders: Interaction Between the Nervous and Respiratory Systems
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