Phosphatidylserine
Another supplement that has been shown to be
useful in combating the deleterious effects of
stress is phosphatidylserine. This phospholipid
(any of a variety of phosphorous-containing
fats) constitutes an essential part of the
cellular membrane. Beginning in the 1990s,
studies showed that phosphatidylserine can cut
elevated cortisol levels induced by mental and
physical stress. In one early study, 800 mg per
day given to healthy men significantly blunted
the rise in cortisol caused by physical stress.
Another article reported that even small amounts
of supplemental phosphatidylserine (50-75 mg
administered intravenously) could reduce the
amount of cortisol responding to the physical
stressors. In that study, eight healthy men had
their blood drawn before and after physical
stress induced by riding a bicycle ergometer (a
stationary bike). While all subjects showed
increased cortisol levels, pretreatment with the
50- or 75-mg dose of phosphatidylserine
significantly diminished the cortisol response
to the physical stressor.
Finally, a study published in 2004 examined
phosphatidylserine’s effects on endocrine and
psychological responses to mental stress, using
the Trier Social Stress Test described earlier.
This double-blind study followed 40 men and 40
women, aged 20-45, for three weeks. The subjects
were given either phosphatidylserine (either 400
or 600 mg daily) or a placebo before taking the
Trier Social Stress Test. Phosphatidylserine was
effective in blunting the cortisol response to
stressors, with those taking 400 mg daily (but
not, surprisingly, 600 mg) of phosphatidylserine
showing a significantly decreased cortisol
response. The authors concluded that
phosphatidylserine helped dampen the effects of
stress on the pituitary-adrenal axis and may
have a role in managing stress-related
disorders. Recommended dosage: 300-800 mg per
day.
DHEA
While cortisol levels stay the same or even
increase as we age, levels of another vitally
important hormone, DHEA, decrease with each
passing year. This relationship between cortisol
and DHEA has led some to suggest that these
adrenal hormones may play a significant role in
the aging process and its associated negative
health effects. A recent paper in the European
Journal of Endocrinology examined age-related
changes in the HPA axis. The authors showed that
the cortisol-to-DHEA ratio increases
significantly as people age and is even higher
in elderly patients who suffer from dementia.
Supplemental DHEA, however, enhances the brain’s
resistance to stress-mediated changes, maintains
functional abilities, and protects against
age-related diseases. The authors concluded,
“The changes of the hormonal balance [between
cortisol and DHEA] occurring in aging may
contribute to the onset and progression of the
aging-associated neurogenerative diseases.”
Recommended dosage: 25-50 mg per day. Any
hormone supplementation should be monitored by
your physician; it is best to consult your
physician before adding supplemental DHEA to
your regimen to make sure that it is right for
you.
Adapting with Herbal Adaptogens
Plant-derived adaptogens can be very useful
in combating the mental and physical rigors of
our modern lifestyle. Adaptogens work by
modulating the levels and activity of hormones
and brain neurochemicals that affect everything
from cardiac activity to pain perception. The
following three adaptogens have proven to be
particularly effective stress relievers:
• Rhodiola rosea: This herb,
also known as golden root and Arctic root, has
been used for centuries in traditional Asian and
European medicine and is revered for its ability
to increase resistance to a variety of chemical,
biological, and physical stressors. It remains a
popular plant today in traditional medical
systems in eastern Europe and Asia but is lesser
known in the United States.
Studies in cell cultures, animals, and humans
have revealed Rhodiola’s many remarkable
benefits: It fights fatigue and stress, it
enhances immunity and protects against cancer,
and it even protects against the damaging
effects of oxygen deprivation.
Multiple studies from the former Soviet Union
have demonstrated Rhodiola’s effectiveness in
combating both physically and psychologically
stressful conditions. One study in particular
demonstrated Rhodiola’s amazing ability to
significantly reduce stress in a single dose.
This study was unique in that it examined the
effects of a single-dose application of
adaptogens for use in situations that require a
rapid response to tension or to a stressful
situation. They found that Rhodiola was
extremely effective in controlling stress
generated by the part of the stress system known
as the sympathoadrenal system. This is
significant because, as the study points out,
the traditional stimulant drugs used for
controlling this stress have the potential to
become addictive. Users often develop a
tolerance, making it necessary for them to take
larger and larger doses of the drug. This
behavior can easily lead to unintentional drug
abuse, have a negative effect on sleep
structure, and cause rebound hypersomnolence or
come-down effects. Not only does Rhodiola
produce no negative side effects, but it also
effectively increases both mental and physical
performance.
Put simply, Rhodiola prevents adrenal burnout
and all of the negative ramifications that arise
from adrenal depletion, which can occur from
excessive long-term stress, insufficient sleep,
insufficient consumption of protein,
insufficient consumption of vitamin C, overuse
of caffeine and other stimulants, high intake of
sugary or starchy foods, chronic illness, and so
on. Chronic stress is the worst culprit in
adrenal depletion.
Many studies indicate that Rhodiola is useful
as a therapy in conditions such as decline in
work performance, sleep disturbances, poor
appetite, irritability, hypertension, headaches,
and fatigue resulting from intense physical or
intellectual strain, influenza and other
viruses, and other illness. Recommended dosage:
one 250-mg capsule of Rhodiola rosea root
extract, standardized to 3% rosavins (7.5 mg)
and 1% salidrosides (2.5 mg).
• Ginseng: This herb has
also been used throughout Asia since antiquity.
It is important to note that ginseng is the name
given to three different plants used as
adaptogens. The most widely used is Panax
ginseng, also known as Korean, Chinese, or Asian
ginseng. Panax quinquefolium—or American
ginseng—is also considered a “true” ginseng.
However, Siberian ginseng (Eleutherococcus
senticosus), while commonly referred to as
ginseng, is not a true ginseng but a closely
related plant. Yet no matter what the genus or
species, all three of these plants have
experimental evidence backing their adaptogenic
claims. Animal studies have shown that
ginsenosides, bioactive compounds in ginsengs,
improve the sensitivity of the HPA axis to
cortisol. In addition, studies suggest that all
three plants provide protection against both
physical and psychological stresses.
• Ginkgo biloba: For the
last 5,000 years, leaves of the ginkgo tree have
been used to treat various medical conditions.
While ginkgo is currently used to help combat
the debilitating effects of memory decline and
dementia, emerging evidence suggests that it may
be useful in treating the impact of stress and
elevated cortisol levels. A recent double-blind,
placebo-controlled study published in the
Journal of Physiology and Pharmacology examined
ginkgo’s effects in modulating cortisol and
blood pressure levels in 70 healthy male and
female subjects. When subjected to physical and
mental stressors, subjects who were given 120 mg
per day of a standardized ginkgo extract saw
smaller increases in their cortisol levels and
blood pressure than did their counterparts who
were given a placebo.
Exercising Stress Away
In addition to its influence on cellular
rejuvenation and the mind-body balance, we now
know about the powerful protective effect that
exercise exerts over the stress hormones that
threaten us with cellular degeneration.
Two forces are at work against us when we
don’t get enough exercise. First is the fact
that human beings were built to be in motion. We
evolved as hunter-gatherers, not as
couch-sitting television watchers. Our systems
were meant to be used by a physically active
body. When that body is constantly sedentary,
our systems do not perform at peak capacity, and
waste products are not eliminated as efficiently
as they should be.
The second force that is at work against us
is our body’s natural fight-or-flight response.
Our stress hormones were designed to help us
defeat stressors in the form of physical threats
to our safety or else run away from them. Today,
our stressors are more often psychological than
physical—but the production of stress hormones
remains the same. They are not dissipated
through fighting or fleeing; instead, they
continue to circulate through the body, wreaking
havoc on our cells.
Regular exercise is the best way to remove
these toxic by-products of the stress response.
As long as it is not overdone, exercise relieves
everyday stress, enhances immune system
function, boosts circulation, and improves our
ability to get a good night’s rest (of primary
importance, since we know that most cellular
repair takes place while we sleep). One other
note on sleep: a fascinating study has recently
been completed showing the importance of
sleeping in total darkness for many health
reasons, including breast cancer reduction. It
was found that women who worked night shifts,
such as nurses and flight attendants, had a 60%
higher rate of breast cancer. The research,
conducted at the National Cancer Institute and
National Institute of Environmental Health
Sciences, revealed a disquieting finding:
Exposure to light during the hours of sleep
appears to aggressively promote breast cancer by
shutting off the production of melatonin, a
hormone produced by the pineal gland. This
hormone, which is naturally produced by the body
during the hours of darkness, is known to be a
strong immune system booster. Its presence also
impedes the growth of cancer tumors by as much
as 80%, according to research findings.
We Have the Power
One of the truly positive aspects of growing
older is the wisdom and serenity it can bring to
our lives. And with that wisdom and serenity
comes the power and knowledge to ensure that the
choices we make have our best interests at
heart. When we are young we are reckless, taking
our health for granted, burning the candle at
both ends and making decisions that we later
come to regret. We also feel that we have all
the time in the world. By the time we reach our
thirties, forties, and beyond, we realize that
time is both precious and finite. We are now
ready to take better control of our lives and
focus on meaningful goals that are beneficial
and for the long term.
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Stress is very physical in its many
manifestations, and what is described here is no
doubt just the tip of the proverbial iceberg. We
have learned just how “holistic” stress and
negative emotion are—leaving no part of the body
untouched. But we are not helpless, defenseless
beings, subject to the whims and caprices of the
world, slaves to mental and emotional stress. We
have many teachers willing to provide the tools
we need to maximize our physical and mental
potential. Most of all, we need to realize and
accept that we are powerful entities with great
abilities to both create and destroy ourselves,
our realities, and our universe. If the negative
states of mind can do this much harm, might not
learning how to de-stress and concentrate on
positive thoughts and emotions be capable of
producing great benefits? If this is true, and
it is, then it stands to reason that reducing
stress and learning to focus on positive emotion
must hold the key to a brighter, happier, and
healthier future for us all. It is up to us to
light the way for the generations following in
our footsteps.
Nicholas Perricone, MD, is the #1 New
York Times bestselling author of The Perricone
Weight-Loss Diet, The Wrinkle Cure, The
Perricone Prescription, and The Perricone
Promise. He is a board-certified dermatologist,
award-winning inventor, research scientist, and
internationally renowned anti-aging expert.
Visit the author’s website at
www.nvperriconemd.com.
