Rhodiola 101 and Stress

We live longer than our forefathers; but we suffer more from a thousand artificial anxieties and cares. They fatigued only the muscles, we exhaust the finer strength of the nerves. ~Edward George Bulwer-Lytton

Maturity is achieved when a person accepts life as full of tension. ~Joshua L. Liebman

There is only so much the human body can take. We all know what it feels like to be stressed, worn out and tired. We all have days where we feel like we can't take anymore; like we are worn out, overwhelmed and mentally depleted. The difference lies in how we perceive, react and choose to respond. Those of us that have the ability to adapt to the inevitable changes that arise in our unstable world today manage to fare far better than those who fall apart.

Stress is something we all suffer from and the toll it has created on this society is unparalleled. Depression and Anxiety rates are up, and more people are suffering from 'Burn-out' than ever before. For this reason, I've decided to do an entire series on natural supplements, and ways to help combat STRESS and it's negative side effects.

Today I am focusing on Rhodiola Rosea . Rhodiola is a plant that only survives in the harshest of sub-arctic climates (much like MACA). In fact,  this perennial plant grows in areas up to 2280 meters elevation and as such, is chock-full of nutrients to help it sustain and survive in such harsh conditions. It is considered an Adaptogen- because it helps us cope, withstand stress and adapt on a physiological level.

Rhodiola has been studied for enhancing mental function, focus, concentration, endurance, uplifting the mindset, supporting our immune health (when stressed our immune systems are weakened, leaving us prone to infection, disease, and illness), supporting our adrenal glands, and cardiovascular and nervous systems when we are under conditions of undue stress. It has been extensively studied with proven positive benefits for both depression as well as physical and mental performance. Rhodiola normalizes the heart after intense activity, and increases blood flow to muscles and the brain. It has also been noted for increasing protein synthesis, and for having anti-mutagenic and anti-depressive benefits with many impressive human based studies conducted. It has been studied for effects on longevity with promising results, and is also safe with numerous studies on its toxicity level.

Rhodiola improves our immune systems by not only making us more 'immune' to stress, but by also increasing our killer T-Cell activity (immune defence cells).

Some of you may be aware that the Russian Cosmonauts and Russian Olympic athletes all use Rhodiola to help their bodies adapt to the severe stress they are under and increase energy. When we are under stress, our Endocrine system goes into overdrive; secreting  cortisol, epinephrine, adrenaline and other hormones. We also leach more B vitamins and other nutrients to help our body adapt and keep us safe. Being a resilient herb,Rhodiola provides us with much needed nutrients to withstand all of those changes our body is going through due to being so nutrient rich itself. This 'tops' us up when we feel depleted.

According to Wikipedia and numerous other sites:
Rhodiola rosea may be effective for improving mood and alleviating depression. Pilot studies on human subjects showed that it improves physical and mental performance, and may reduce fatigue.



Rhodiola rosea's effects potentially are related to optimizing serotonin and dopamine levels due to monoamine oxidase inhibition and its influence on opioid peptides such as beta-endorphins, although these specific neurochemical mechanisms have not been clearly documented with scientific studies.


Rhodiola is included among a class of plant derivatives called adaptogens which differ from chemical stimulants, such as nicotine, and do not have the same physiological effects.


In Russia and Scandinavia, Rhodiola rosea has been used for centuries to cope with the cold Siberian climate and stressful life. Such effects were provided with evidence in laboratory models of stress using the nematode C. elegans, and in rats in which Rhodiola effectively prevented stress-induced changes in appetite, physical activity, weight gain and the estrus cycle.

Prevented weight gain in times of stress? Sounds good to me! In fact, Rhodiola is being studied for it's function in activating Hormone Sensitive Lipase and the bodies ability to break down store fat. In a sense neutralizing the fat storing side effects of excessive Cortisol secretion. With it's ability to increase protein synthesis (ability to produce more RNA,DNA and therefore more muscle tissue), and breakdown stored fat, Rhodiola is a fantastic Anti-Catabolic agent to add to any supplement regime. What I noticed the most when I was taking Rhodiola was an increase in Mental acuity, energy (not the caffeinated stimulant type), stamina, a sense of clarity and positive mental state.

 There are so many benefits to this plant and you can usually find it in everything from Stress, Anxiety and Depression herbal remedies, Sports Nutrition Workout formulas, Weight loss formulas, Focus Formulas, Anti-aging blends, Immune health formulas, Energy and Endurance products and on it's own.

Is Rhodiola for you?

-Fatigued

-Stressed

-Worn out

-Tired

- Have fuzzy memory

-Troubles concentrating

-Troubles remembering

-Depressed

-Under exertion and stress

-Under physical stress

WHAT TO LOOK FOR
The active compounds are called Rosavin, Rosarin, and Rosin, so it's always important to check the ingredients and standardization on the bottle. This is usually found only in Russian (vs Chinese/Tibetan) Rhodiola. The dosage is between 200mg-600mg a day, depending on need and purpose of use.

To summarize:
Rhodiola is a tested Adaptogen for Stress:

• Builds Stamina, endurance and well-being under conditions of exertion and stress
• Uplifts mood and has anti-depression benefits
• Modulates Physiological stress reactions (helps us cope with stress)
• Improves memory retention, cognitive functions, mental clarity, and cognitive performance
• Enhances physical performance
• Increases the bodies ability to break up stored fat
• Anti-Aging and Anti-Mutagenic agent
• Cardiovascular and Nervous system normalizer

Here are some additional links with information on the various benefits of this plant/herb.
http://www.thehealthierlife.co.uk/natural-health-articles/mental-health/herbal-remedies-stress-00897.html

http://en.wikipedia.org/wiki/Rhodiola_rosea

http://www.anti-aging-guide.com/RhodiolaRosea.html

http://www.anxiety-and-depression-solutions.com/articles/complementary_alternative_medicine/herbs_supplements/rhodiola_rosea.php

http://socialanxietydisorder.about.com/od/treatmentoptions/p/rhodiolarosea.htm

http://www.lookcut.com/tools/nutritional-supplements/rhodiola-rosea.html

http://www.herbalpalace.com/bulk_herbs/Rhodiola_Root.html





Don't let your mind bully your body into believing it must carry the burden of its worries. ~Astrid Alauda

Sometimes it seems your ever-increasing list of things to do can leave you feeling totally undone. ~Susan Mitchell and Catherine Christie, I'd Kill for a Cookie

Stress is nothing more than a socially acceptable form of mental illness. ~Richard Carlson

Top 10 Summer Detox Foods

As I previously mentioned, there is such a misconception about cleansing and detoxes! Your body has 7 channels of elimination in order for it to function at its peak potential! I thought I'd take a different route this morning, and go through fresh veggies and fruit that help your body naturally detox itself! With the warmer weather, there is an abundance of fresh food options we can incorporate into our diets. Having more energy this time of year is always a welcome change to the sluggish feeling we often have from over consumption of processed foods and too much alcohol.

Detoxification is your bodies NATURAL process of removing impurities from itself, which leaves you feeling refreshed and full of energy. Lethargy, dull skin, brain fog, headaches, weight gain, cravings, sluggish bowls, digestive disorders, mood swings, fatigue plague us and are often a sign of toxic build up.

Cleansing does NOT have to be torturous, require fasting, or a celebrity bank account ($1500 for a cup of tea??!). In fact, helping your body function at it's peak can be very inexpensive, and doesn't require supplements or products (although they do help if formulated correctly).

1. Focus on healthy liquids to flush out toxins while replacing them with nutrients.
2. Increase the fiber! Nothing binds toxins, lowers cholesterol, balances blood sugar and keeps your elimination (colon) moving along better! 1 cup of raspberries/blackberries has 8g of fiber and only 64 calories while bursting with juicy goodness, vitamins and antioxidants. Popcorn (air popped) is another good source!

Here are 10 FOODS that help you naturally and simply detox during the summer months:

1. Lemons
Adding fresh lemon juice to water, juices, dressings, fruits and veggies is a fantastic way to add flavor without calories, chemicals, additives and add tons of nutrients! We all know that Lemons are high in Vitamin C, which helps bind to heavy metals and help our colon working efficiently!

2. Parsley
Tabbouleh anyone? This fantastically healthy internal detoxifier is easy to add as a garnish to any dish! From salads, soups, stews, lamb, BBQ's or pureed green monsters! Parsley is known for detoxifying the blood stream, and is beneficial for the lungs, colon, liver, kidney and spleen. It contains vitamins, minerals, and chlorophyll.

3. Green Leafy Vegetables
This is an obvious, and I resisted putting it in the number one spot (although this list is in no particular order). Fresh, raw leafy greens are chock full of enzymes, nutrients, vitamins and minerals. They truly are super-food powerhouses. Throw them on the grill, in salads, smoothies, baking (yes you can add pureed spinach to those brownies), soups, stews, sautées and juices: anyway you try them they are good for you and help your body! They are full of Chlorophyll, Vitamins, minerals, phytonutrients, antioxidants, vitamin K, etc. The Chlorophyll helps the body get rid of environmental toxins, such as heavy metals and pesticides, while protecting the liver (which is our main channel of elimination). It helps us cleanse the body more efficiently. The phyto-nutrients increase blood flow to the liver and kidneys.

4. GREEN TEA
This has been everywhere in the new in the past few years, but Green Tea truly is a fantastic aid for helping us naturally cleanse ourselves. Science has proven that certain compounds in Green Tea help boost the production of detoxifying enzymes that neutralize cancer causing substances. Green Tea also protects the liver and digestive track, boosts our energy and metabolism, and is loaded with antioxidants! Besides that, it keeps us hydrated, which enhances detoxification and prevents dehydration! Drink Up! If you don't like it on its own, steep it, let it cool and make it into iced tea, a base for smoothies, boil your rice/grains in it and add it to beverages and soups!

5. Garlic
I grew up with Garlic on everything. To this day I still recommend it to most of my clients for any and all ailments and use it daily in my cooking! 1/2 clove of Garlic a day has been shown to decrease LDL Cholesterol. The active compound Allicin, is effective at killing bacteria, viruses, fungi, yeasts and parasites. Garlic contains many sulphur compounds, vitamin C and flavonoids which combat free radical damage!

6. Artichokes
Artichokes have long been used to help the body heal and cleanse itself. They are very commonly seen in cleansing formulas (specifically liver formulas) as well as the dinner table. They reduce fatty deposits in the liver and assist in the proper function of the gallbladder- which is essential to proper digestion! They are also known to have diuretic properties, further helping us flush out that alcohol from last night (or that Ice Cream Sundae, Pina Colada, Margarita, Beer, Slurpee, Daiquiri.....)

7. Watercress

The blog world is going Kale crazy, so I thought I'd focus on this peppery tasting super-food instead. Watercress increases our detoxifying enzymes in the body and some studies suggest they act directly on certain toxins. Watercress also helps with lung health and is rich in Chlorophyll and minerals, which helps promote healthy circulation and blood! They are a great internal deodorant, help prevent bad breath, and act as a diuretic by helping flush out toxins! Throw some into your wrap, sandwich, pita, soup or salad with some grilled chicken, tomatoes, cucumbers, garlic, oregano, almonds, lemon juice, red onions and goat cheese!

8. Beets
Beets are the ultimate blood detoxifier! I grew up eating these (Borscht!) bright veggies sometime referred to as Natures Candy. These sweet blood red veggies are extremely effective for liver detoxification. They help with digestion, and stimulate the kidney and lymphatic systems. They are rich in potassium, phosphorus, magnesium,calcium, fibre, phytochemicals and antioxidants! They are great as a side dish, grilled, pureed, in smoothies, brownies or on their own! Just be careful, as they will stain anything they touch!

9. Broccoli Sprouts
These deserve a separate post for their amazing anti-cancer benefits (colon specifically), but for the purpose of this post I will stick to their detoxifying benefits. Broccoli has a key compound called sulforaphane that stimulate detoxifying enzymes. Sprouts contain a high amount of this compound, and are chock full of live enzymes (as they are still growing and 'alive'). In fact, some studies claim sprouts contain 10-100x more sulforaphane than mature broccoli. Dr. John Talalay of Johns Hopkins University, said about a 1997 study of sulforaphane, a compound that is the body's strongest natural inducer of enzymes which destroy carcinogens:Indole-3-Carbinol!

"In animals and human cells, we have demonstated, unequivocably, that this compound (suforaphane) can substantially reduce the incidence, rate of development, and size of tumors."

They are also full of other Anti-cancer/estrogenic compounds such as

10. Fresh Fruit
I thought I'd just group these all together! Fruit is so refreshing in the summer! Nothing beats biting into a fresh pineapple (enzymes- bromelain), papaya (papain), watermelon, berries, grapes, jack fruit and apples! So sweet and refreshing! We all know that fruits are loaded with nutrients! Vitamin C, fiber, fluids, and antioxidants! Watermelon is a great detoxifying aid, as it is loaded with water. It leaves you feeling full for longer periods of time and helps you flush out toxins. Watermelon also contains high amounts of Lycopene which has known anti-cancer benefits (prostate, breast, endometrial, ling and colorectal cancers specifically).
Apples are fantastic for detoxifying. Their skins are full of pectin (fiber) and the compound Quercetin (antioxidant, anti inflammatory, anti prostate cancer benefits,great for lung health). The pectin (fiber) help absorb toxins, such as metals and ensure they are removed from the body! An added bonus of the Quercetin in apples is that it acts as an Anti- Histamine!
Load up on Raspberries and blackberries which each have 8 grams of fiber per cup and contain Ellagic acid (prevents free radical damage, can help repair damaged skin and protect us from the sun's harmful UV rays)!

If I may suggest, invest in some Digestive Enzymes and Probiotics. You can most certainly get them from food, but the amounts vary. This will go a long way to helping your body rebuild itself and prevent future problems, illnesses and toxic build ups!