Stress is not just a state of mental discomfort; it is a destructive force that affects all systems of the body. From the heart and immune system to the skin and digestive system, prolonged exposure to stress can lead to serious, sometimes irreversible imbalances. In this article, you will discover exactly what impact stress has on health and which medicinal plants have proven effects in combating it.
What effects does stress have on the body
1. Weakens the immune system
Chronic stress leads to increased cortisol, the fight or flight hormone. In the long term, elevated cortisol levels inhibit the proper functioning of lymphocytes, weakening the body’s ability to respond to infections. Stressed individuals are more prone to colds, flu, herpes, and even autoimmune diseases. Additionally, stress reduces antibody production, affecting the healing and regeneration process. A weakened immune system also means slower recovery after medical interventions or trauma.
2. Affects the heart and blood pressure
Stress stimulates the sympathetic nervous system, leading to increased blood pressure and heart rate. In the long run, this can damage blood vessels and increase the risk of hypertension, heart attacks, and strokes. Furthermore, stress contributes to chronic inflammation, one of the major factors in cardiovascular diseases. Even short episodes of intense stress can cause heart rhythm disturbances and angina.
3. Disrupts digestion
Stress hormones alter digestive secretions and intestinal motility. Symptoms such as bloating, constipation, diarrhea, or abdominal cramps frequently occur. Additionally, stress exacerbates conditions like irritable bowel syndrome or gastroesophageal reflux disease. Moreover, chronic stress can reduce appetite or, conversely, trigger uncontrolled food cravings, especially for sugar and fats.
4. Disrupts sleep
Stress hinders the relaxation of the nervous system, affecting the quality of deep (non-REM) sleep. Stressed individuals have difficulty falling asleep, frequently wake up at night, and do not feel rested in the morning. Unrestful sleep leads to the accumulation of fatigue, which further amplifies anxiety and irritability. Additionally, lack of sleep contributes to cognitive disturbances, decreased immunity, and weight gain.
5. Weakens brain function and memory
Excess cortisol has a neurotoxic effect on the hippocampus, the area responsible for memory and learning. In the long term, stress reduces brain volume and concentration capacity. Cognitive disturbances, difficulties in decision-making, and a constant feeling of mental fog arise. Stressed individuals have a higher risk of depression, anxiety, and affective disorders.
Plants that combat stress and balance the nervous system
1. Lemon balm (Melissa officinalis)
Lemon balm is known for its calming effect on the nervous system. It contains active compounds such as rosmarinic acid and flavonoids, which reduce neuronal excitability. Regular consumption of lemon balm tea helps lower mental tension, improves sleep, and reduces palpitations caused by stress. The plant has a mild but consistent effect, making it suitable for long-term use. It can be used in the form of infusion, tincture, or capsules.
2. St. John’s Wort (Hypericum perforatum)
St. John’s Wort works by increasing serotonin and dopamine levels, neurotransmitters involved in well-being. Studies show it is effective in cases of mild to moderate depression. It also helps stabilize mood and reduce irritability. It is important to note that St. John’s Wort interacts with numerous medications, so it should be administered with caution. It is used in the form of tea, tincture, or standardized capsules.
3. Passionflower (Passiflora incarnata)
Passionflower is a sedative plant used for centuries for insomnia and anxiety disorders. It contains alkaloids and flavonoids that bind to GABA receptors in the brain, inducing relaxation. It does not cause dependence and can be combined with other plants, such as valerian. It is recommended during periods of intense stress, accompanied by agitation and sleep disturbances.
4. Valerian (Valeriana officinalis)
Valerian is one of the strongest calming plants. It acts quickly, reducing nervous tension, muscle spasms, and tachycardia. Unlike sedative medications, it does not affect cognitive functions and does not cause excessive drowsiness. It is effective in panic attacks and in cases of insomnia with frequent awakenings.
5. Lavender (Lavandula angustifolia)
Lavender is recognized for its anxiolytic and antidepressant effects. Lavender essential oil has strong calming properties, especially when used in aromatherapy. Inhaling lavender scent reduces heart rate and cortisol levels. It can also be used in the form of tea, capsules, or relaxing oils.
Recent studies and research
Study published in Journal of Clinical Psychiatry (2021):
A group of researchers tested the effects of St. John’s Wort extract on patients with moderate depression. After 6 weeks of administration, over 60% of participants reported a significant reduction in symptoms. Additionally, salivary cortisol levels decreased significantly, indicating a real physiological effect in reducing stress. Researchers concluded that St. John’s Wort may represent a viable alternative to traditional antidepressants in mild to moderate forms.
Study conducted by University of Northumbria (2020):
The impact of inhaling lavender essential oil on memory and concentration in stressed individuals was tested. Subjects who inhaled lavender for 10 minutes showed improved attention and decreased heart rate. A clear reduction in mental tension and better concentration capacity in complex cognitive tasks was observed. The study demonstrated lavender’s potential not only in relaxation but also in supporting mental performance.
Study published in Phytotherapy Research (2019):
Passionflower was administered to a group of patients with generalized anxiety disorder. After 4 weeks, an 18% reduction in anxiety scores was found compared to the placebo group. No significant adverse effects were reported, making the plant promising for alternative treatments.
Contraindications and precautions
- St. John’s Wort should not be combined with antidepressants, contraceptives, anticoagulants, or antiviral medications as it may reduce their effectiveness.
- Valerian should be avoided before driving or operating machinery due to its sedative effect.
- Passionflower and lemon balm are not recommended during pregnancy without medical advice.
- Lavender may cause allergic reactions in sensitive individuals; a skin test is advisable before using the oil.
- All plants should be administered in moderation and preferably under the supervision of a herbalist or physician.
Sources:
- Journal of Clinical Psychiatry – Hypericum perforatum in the treatment of depression
- Phytotherapy Research – Effectiveness of Passiflora incarnata in anxiety disorders
- University of Northumbria – The cognitive and calming effects of lavender aromatherapy
- Healthline – How stress affects your body
- Medical News Today – Herbal remedies for anxiety and stress
