IN ORTHOMOLECULAR RESEARCH Stress - AOR -...

VOLUME 3 • ISSUE 8

ADVANCESIN ORTHOMOLECULAR RESEARCH

Stress

research-driven botanical integrative orthomolecular innovative

Stress: A Misunderstood TormentInsomnia: Natural Solutions for a Better SleepL-Theanine: A Versatile NutrientAdaptogens: Nature’s Stress Relievers


Published in Canada by

Advanced OrthomolecularResearch Inc.

Publisher/Editor-in-Chief

Megan Tracey, MSc

Research & WritingDr. Ludo Brunel, NDMegan Tracey, MScAnjan Nibber

Graphic Design/Art ProductionNeil [email protected]

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Digital version of this magazine and back issues are available online at www.AOR.ca

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VOLUME 3 • ISSUE 8

1. Stress: A Misunderstood Torment6. Insomnia: Natural Solutions for a Better Sleep15. L-Theanine: A Versatile Nutrient19. Adaptogens: Nature’s Stress Relievers


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Stress:A MisunderstoodTormentWhat is Stress?Fear, insecurity and stress have plagued us all at somepoint. Yet stress is poorly understood by most of us.What is stress exactly, why do we experience it sofrequently and most importantly how can we alleviatesome of the stress in our lives?

Stress has a variety of facets and can be physical orpsychological in nature. We all experience and expressstress differently due to the simple fact that stress is notso much related to what has happened to you but howyou have reacted to it. Although it can lead to disease,stress itself is not a disease but a highly evolvedmechanism which allows us to access our resourcesand energy in order to improve our ability to react toa threat. Unfortunately, this mechanism has lost someof its relevance because today’s stressors have little todo with the stress primitive men would have faced.Whereas corporeal threats would have been common

for our ancestors, most stresses today are related todemands and difficulties which are not physical innature. In our modern work environment, thehormones released during the stress response oftenend up being detrimental. Indeed, the short livedresponse to stress known as the “fight or flightresponse” provides a quick burst of energy andheightened senses, whereas the chronic stress weexperience today can have negative repercussions,eventually leading to impaired cognitive performanceand metabolic disturbances such as hypertension,ineffective immunity and slower healing.

Figure 1. The types of stress we face now are muchdifferent than what our ancient ancestors would havefaced. Today’s stresses can lead to chronic stress andnegative consequences on health.

Volume 3 Issue 8 ADVANCES in orthomolecular research 1

Table 1: The beneficial and detrimental effects of stress on the body

Beneficial effectImproves short term performance

Heightens senses in the immediate

Promotes motivation and positive changes

Improves chances of survival in a lifethreatening situation

Detrimental effectInsomnia and irritability

Weakens the immune system

Linked to metabolic syndrome, hypertension,heart disease and type 2 diabetes

Elevated cortisol can lead to osteoporosis

Promotes weight gain

Emotional disorders and possibleaddiction

2 ADVANCES in orthomolecular research Volume 3 Issue 8

Stress can also be seen as the inability to cope. Thearea of your life when you feel the least control isprobably where you experience the most stress. InNorth America, the two most common stressors arefinances and work. Other common stressors includefamily life, personal health and other personalconcerns. Your personality also affects your stresslevel. For example, pessimists, perfectionists and over-achievers tend to experience higher levels of stress.Negative thought patterns also increase stress levels.

The Negative Effects of StressThe adverse health effects associated with chronicstress are significant and widespread. Stress is not onlyrelated to irritability and emotional disorders, itincreases the risk of developing metabolic syndrome,a weaker immune system, hypertension, osteoporosis,weight gain, diabetes and heart disease. Stress alsoleads individuals to poor dietary and lifestyle choices.The reason is simple; eating has a calming effect.Unfortunately this can predispose individuals to“emotional eating”, a situation where food isunconsciously used as a way to suppress negativeemotions. Regrettably, emotional eating usually leadsto poor food choices. This was clearly shown in a studywhere the diet of employees in a busy departmentstore was monitored. When stressed, the employeeslost restraint and had an abnormally increasedappetite. This led them to poor food choices and anincreased consumption of saturated fat and glucose.1

It appears that we naturally seek high caloric foodswhen stressed because our demands for energyincrease when we face adversity. It is thereforeimportant to adopt healthy strategies to help deal withstress.

Coping with StressA number of stress reduction methods and copingstrategies are available. A key component of thesestrategies is developing a realization that you are incontrol of your life. Given that we feel stress when weare unable to cope, reintroducing control is usually thefirst step in better stress management. Identifying thesources of stress in your life and taking charge of yourthoughts, schedule and environment is essential tomeet new challenges. If you are struggling with stress,you should look at your current coping strategies andfind healthier ways to deal with stress. Healthy ways todeal with stress include reducing your responsibilitiesand daily tasks, limiting the stress in your environment,focusing on the positive in your life and establishing astrong social support network.

Several medications can also be used for stress. Theytypically induce relaxation through their effect on thenervous system. Benzodiazepines are an old favoritewhen it comes to the treatment of insomnia, anxietyand stress. Their mechanism of action is simple; theyenhance the effect of the neurotransmitter gamma-aminobutyric acid also known as GABA. Given thatGABA is the chief inhibitory neurotransmitter in ournervous system this leads to sedative, anti-anxiety andmuscle relaxant activity. Although very effective,benzodiazepines are not recommended for long termuse as they tend to cause tolerance, dependence andwithdrawal symptoms when the therapy isdiscontinued. However, several natural options areavailable for the treatment of stress and insomnia.

The natural approaches used to relieve stress usuallyfocus on two areas: ingredients which are sedative innature and adaptogens. Adaptogens are typicallynatural herbs which improve our ability to deal withstress, anxiety and fatigue. Adaptogens help tomaintain energy production and encourage theResistance Stage (see page 4 and 5: The StressResponse) when dealing with stress. Commonadaptogens include licorice, rhodiola, ashwagandhaand eleutherococccus senticosus. Several researchstudies have demonstrated the ability of such plants toalleviate the psychological and physical impact of

Stress by the numbers:6

• 43% of all adults are negatively affected bystress

• 25% of Americans turn to food to alleviatestress

• 31% of women are emotional eaters versus19% of men

• 27% of people very concerned with stresssmoke, whereas only 19% of people who arenot concerned about stress smoke

• 36% of stressed individuals did not exercise lastweek whereas 73% of people not concernedwith stress exercise weekly

• 59% of stressed individuals are feeling nervous,sad or tired

• 56% of stressed individuals report difficultysleeping

• 55% of stressed individuals report lack ofinterest or energy


stress. For example, in one trial performed on militarycadets, rhodiola was shown to have a pronouncedanti-fatigue effect.2 Other trials have demonstratedbetter athletic performance and improved immunitywith eleutherococcus senticosus supplementation.3

Sedatives, on the other hand, calm the nervous system.Similar to their prescribed counterparts, naturalsedatives also tend to work on the GABA receptors.Natural ingredients that have been shown to calm thenervous system include theanine, GABA, 5-HTP andseveral herbs such as valerian or passionflower. Anumber of research studies have clearly shown thebenefits and calming action of these ingredients. Forinstance, theanine was shown to be linked to a state ofrelaxed wakefulness in anxious individuals 60 minutesafter taking the supplement.4

The problems associated with stress are far reachingand affects most of us on an ongoing basis. Stressdepletes our resources, damages our health andlessens our quality of life. Several proven techniquesand dietary supplements are available to minimize theburden of stress in our lives. It is in everyone’s interestto develop better strategies to deal with stress becauseas Hans Selye, the Canadian researcher known as the

father of stress, has said: “Every stress leaves anindelible scar, and the organism pays for its survivalafter a stressful situation by becoming a little older”.

References1. Wardle J, Steptoe A, Oliver G, Lipsey Z. Stress, dietary restraintand food intake. J Psychosom Res. 2000 Feb;48(2):195-202.2. Shevtsov VA, Zholus BI, Shervarly VI, et al. A randomized trialof two different doses of a SHR-5 Rhodiola rosea extract versusplacebo and control of capacity for mental work. Phytomedicine.2003 Mar; 10(2-3): 95-105.3. Szolomicki J, Samochowiec L, Wojcicki J, Drozdzik M,Szolomicki S. The influence of active components ofEleutherococcus senticosus on cellular defence and physical fitnessin man. Phytother Res. 2000 Feb; 14(1): 30-5.4. Juneja LR, Chu DC, Okubo T, Nagato Y, Yokogoshi H. "L-Theanine--a unique amino acid of green tea and its relaxationeffect in humans." Trends in Food Science & Technology 1999; 10:199-204.5. James, Leon and Nahl, Diane (2002). Dealing With Stress andPressure In The Vehicle. Taxonomy of Driving Behavior: Affective,Cognitive, Sensorimotor. Chapter In J. Peter Rothe, Editor. DrivingLessons - Exploring Systems That Make Traffic Safer. University ofAlberta Press, Edmonton, Canada.6. American Psychological Association. Americans Engage inUnhealthy Behaviors to Manage Stress. Press release. February2006.

A Natural Solutionto Promote

Restful Sleep

A Note on Driving: Why Driving is Stressful?Diving is a high risk and unpredictable activity.There are frequent dangerous events such as nearmisses which can be frightening and can lead toirrational thoughts. Several stressors have beenassociated with driving and include:5

• Immobility- which leads to muscular tensionand discomfort

• Lack of control- traffic is highly unpredictableand variable. No matter how you drive, youcannot control congested traffic which leads tofrustration and stress

• Danger- incidents and danger are commonwhich leads to stress, fear and even rage

• Territoriality- drivers will often feel insulted orinvaded which leads to a hostile mental statethat is difficult to contain

• Multi-tasking- diversions like eating or talkingon the phone increase stress by dividingattention and reducing alertness

• Unpredictability- driving is dangerous with theroad conditions and weather also adding anelement of uncertainty.

RESI

STAN

CE T

O ST

RESS

POSSIBLESTRESSORS

• Physical Stress• Emotional• Environmental• Metabolic

TIME

THE STRESS ALARM PHASE RESISTANCE

1. Alarm Phase - Immediate Response to StressKey Hormones: Epinephrine, renin, aldosterone

• Increased mental alertness• Increased energy consumption by skeletal muscles• Increased blood flow to skeletal muscles• Drastic reduction in digestion and urine production• Increased blood pressure, heart rate and respiratory rate

RESPONSEEXHAUSTION

2. Resistance - Stress PersistsKey Hormones: Glucocorticosteroids,

epinephrine, growth hormone,thyroid hormones

• Higher than normal energy demands• Glycogen reserves are being depleted• Lipids and protein reserves are

mobilized• Glucose is conserved for the nervous

system

3. Exhaustion -Collapse of Vital Systems

• Homeostatic regulation breaks down• Problems with mineral balance arise• Exhaustion of lipid reserves• Inability to maintain hormonal and

metabolic demands


Insomnia:Natural Solutions for aBetter SleepNearly everyone has experienced difficulty sleeping atsome time in their lives. Insomnia is defined as theinability to obtain an adequate amount or quality ofsleep. Individuals with insomnia may have difficultyfalling asleep, difficulty remaining asleep, earlymorning awakenings or poor quality, non-restorativesleep.1,2 There are different classes of insomnia,depending on the severity and duration. In general,transient insomnia refers to occasional sleepdisturbances lasting from days to weeks. Acuteinsomnia refers to the inability to achieve normal sleepfor a period of three weeks to six months, and chronicinsomnia can last for years.1

In general it is estimated that about 30% of individualsreport symptoms of insomnia, with about 10%suffering from chronic insomnia.1,3 A report oninsomnia in Canada found that approximately 13.4%,or 3.3 million Canadians over the age of 15 yearssuffer from insomnia. These individuals declared thatthey experienced trouble going to sleep or stayingasleep most or all of the time. On average, individualsreporting insomnia slept 6.5 hours per night,compared to 7.5 hours per night in non-insomniacs.18% of insomniacs reported getting less than fivehours of sleep per night.

Figure 1. Percentage of Canadians aged 15 and olderreporting insomnia by sex and age group in 2002.2

The causes of insomnia are highly varied. In fact,insomnia is one of few conditions that can becategorized as both a symptom and as a condition inits own right. However, to fully understand insomnia aswell as its causes and consequences, we must first takea closer look at sleep itself.

What is Sleep?Sleep is not merely a period of rest or “down time” forthe body, but is actually a complex sequence of stageswith specific and important purposes. While you sleepyour brain is performing a variety of vital tasks likeforming pathways for learning as well as consolidatingmemories. Sleep is divided into two main types, REMor “rapid eye movement” sleep and non-REM sleep,which has 4 stages.4

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15-24 25-34 35-44 45-54 55-64 65-74 75+

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AGE GROUP

PERCENTAGE

Stage 14-5%

Light sleep.Muscle activity

slows down.Occasional muscle

twitching

Stage 245-55%Breathing

pattern and heart rate slows.Slight decrease

in bodytemperature

Stage 34-6%

Deep sleep begins.Brain begins togenerate slowdelta waves

Stage 412-15%Very deep

sleep. Rhythmicbreathing.

Limited muscleactivity. Brainproduces delta

waves

Stage 520-25%

Rapid eye movement.Brainwaves

speed up and dreaming occurs.Muscles relax and

heart rate increases.Breathing is

rapid and shallow.

100% Sleep Cycle

Figure 2. There are five stages of sleep, two “light”sleep stages, two “deep” sleep stages and REM or“rapid eye movement” sleep.


Generally, sleep begins in non-REM sleep. Stages 1and 2 are the lightest stages of sleep during whichindividuals are easily awakened by noises andmovements. As sleep progresses through stages 2 - 4of non-REM sleep, eye movement stops and brainwave patterns become slower. Stage 4 is characterizedby very slow brain wave patterns. Stages 3 and 4 ofnon-REM sleep are considered “deep sleep” and arethe restorative portion of sleep, during which one is noteasily awakened. This part of sleep is considerednecessary for feeling well rested and energized thenext day.4

REM sleep follows stage 4 of non-REM sleep. This firstoccurs about 90 minutes after one initially falls asleep.During REM sleep your eyes move rapidly, andbreathing rate, heart rate and blood pressureincrease. Dreaming occurs during REM sleep, and thecentres of the brain responsible for learning andmemory are stimulated. It is suggested that dreamingis the brain’s way of sorting and storing new memories

and information acquired while awake.4 However, theother stages of sleep are also important for learningand memory.4

Throughout the night the brain continuously cyclesthrough the stages of sleep. As the night progressesthe duration of REM sleep increases, and the timespent in stages 3 and 4 of non-REM sleep decreases.Overall one spends almost half of their total sleep timein stages 1 and 2 of non-REM sleep, with the rest of thetime being divided between stages 3 and 4 and REMsleep. Interestingly, infants spend about half their timesleeping in REM sleep.4

These various sleep stages mean that it is not just thequantity of sleep that is important, but also the quality.When sleep is frequently interrupted, or cut short, thiscan result in not enough time being spent in REM sleepor in non-REM stages. Both types of sleep areimportant for learning, memory and restorativeprocesses, and a loss of the correct balance of sleeptypes can have negative consequences.4

A Note on Sleep: How much is enough?Recent times have definitely seen a decrease in the average amount of sleep. The current average foradults is about six to seven hours of sleep per night.4,5 This is a great change from 1910, when mostpeople slept around nine hours a night!4 Our 24/7 lifestyles and an effort to balance all of theresponsibilities of life and work have led many individuals to sacrifice sleep in order to get things done.However, this strategy can have a negative influence on both health and day to day performance. While“catching up” on sleep on the weekends can help, it cannot totally erase the sleep debt accumulatedduring the week, and can make it harder to get up at the right time during the week.4

When given unlimited opportunity for sleep, most adults will sleep about eight to eight and a half hoursper night, although sleep needs vary both between individuals and by age. Studies suggest that theoptimal amount of sleep needed to achieve good daytime performance, avoid sleep debt and sleepinessduring the day, as well as for preventing health problems related to inadequate sleep is about seven toeight hours per night for adults and nine hours or more for children and teenagers. Keep in mind,however, that the quality of this sleep is also vital to achieve these goals.4

One interesting study has suggested, that not only is too little sleep a potential problem, but so is toomuch.5 The study examined the sleeping habits of over one million men and women as part of theAmerican Cancer Society’s Cancer Prevention Study II, and associated these with the risk of mortality.Surprisingly, reports of insomnia were not associated with increased risk of mortality once the data wascorrected for other factors. In fact, the best survival was found among individuals sleeping seven hoursper night. Sleeping eight hours or more, or six hours or less, were both associated with a slightlyincreased mortality risk. This increased risk was highest (reaching 15%) for individuals sleeping morethan 8.5 or less than 4.5 hours per night.5 The finding that longer periods of sleep are associated withan increased risk of mortality is surprising, and currently, the reason for this is not known. But it seemsthat either too much or too little sleep can be potentially harmful.


Causes of InsomniaPhysical CausesIn many cases insomnia is caused by some type ofunderlying condition. It is estimated that this is the casefor approximately 75-90% of insomniacs.3 Often theseconditions are medical in nature. A number of studieshave demonstrated a strong link between insomniaand poor physical health, chronic health conditions orpain.1,2,5,6,7 Pain in particular seems to be a major causeof insomnia.2,7 Obviously, when a person isexperiencing a high level of chronic pain, it becomesvery difficult to sleep. Many chronic diseases are alsoassociated with an increased risk of insomnia. Thiscould be due to the fact that many diseases result inpainful conditions, or it could also be a result of thestress and worry experienced by an individual whenthey are suffering from a disease.2

Among Canadians, a wide range of chronic conditionshave been found to be related to sleeping difficulties.2

These conditions include: fibromyalgia, arthritis,rheumatism, back problems, migraine, heart disease,cancer, chronic bronchitis, emphysema, chronicobstructive pulmonary disease, stomach, intestinalulcers, and bowel disorders. For example, over 20% ofindividuals with arthritis, back problems or migrainesand over 40% of individuals with fibromyalgia,reported insomnia. This is compared to only around12-13% of individuals without these problems. Sleep disorders, including restless leg syndrome andsleep-related breathing disorders such as sleep apnea,dyspnea and snoring, are also commonly associatedwith interrupted sleep and insomnia.1,3

Mood and Psychological DisordersAnother major cause of insomnia is psychological ormood disorders. Anxiety and depression have longbeen associated with sleeping difficulties. In fact,psychological causes are estimated to account forapproximately 40% of all cases.3 Among Canadians,about one third of individuals reporting a mooddisorder (such as depression or panic attacks) alsoreported suffering from insomnia. This is compared toonly 12% of individuals without mood disorders.2

In general, individuals suffering from anxiety or othermood disorders have a very high probability of alsoexperiencing insomnia. What is much less certain iswhether the insomnia is a result of the mood disorder,or whether insomnia precedes and actually contributesto the development of depression and anxietydisorders.1,3 Although it has been traditionallyassumed that insomnia is a secondary consequence of

depressive disorders, other research has shown that insome cases, insomnia may be a risk factor for thedevelopment of psychological disorders.1 In fact, onelarge-scale European trial found that more often thannot, insomnia actually precedes the mood disorderrather than following it.8 Furthermore, several long-term studies have shown that insomnia is a significantrisk factor for the development of depressivedisorders.9,10 As to whether insomnia causesdepression or vice versa, it has been suggested thatboth conditions have a very similar pathology, makingan individual who is susceptible to one conditionhighly susceptible to the other as well.

Lifestyle FactorsLifestyle factors are another major cause of insomnia.Such factors include work schedule, stress at homeand at work, obesity, physical activity, alcohol anddrug use, education, income, age and maritalstatus.2,7,11 For example, it has been found that a highproportion of obese individuals suffer from insomnia.In a study of insomnia in Canadians, 22% of highlyobese individuals reported insomnia, as compared to12% of individuals with normal weights. The study alsofound a slight relationship between physical activitylevels and insomnia; with moderately activeindividuals reporting less insomnia than sedentaryindividuals.2 These results match those of a Japanesestudy that reported that habitual exercise wasassociated with a lower incidence of sleepingdifficulties.12

Figure 3. Percentage of Canadians over 15 years ofage reporting insomnia, grouped by Body mass Index(BMI) and physical activity level.2

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LEISURE TIMEPHYSICAL ACTIVITY LEVELBMI

HIGH MODERATE LIGHT SEDENTARYUNDERWEIGHT

NORMALWEIGHT

OVERWEIGHT

OBESECLASS 1

OBESECLASS 2/3

PERCENTAGE

Not surprisingly, drinking coffee or other high caffeinebeverages can also negatively affect sleep. Caffeineconsumption has been linked to reduced overall sleeptime, delayed onset of sleep and disrupted sleepquality in individuals drinking coffee throughout theday.13 Consumption of caffeine before bedtime hasalso been shown to disturb normal sleep patterns,shifting REM sleep into the earlier part of the night andstages 3 and 4 of non-REM sleep into the later part ofthe night.14 Research suggests that caffeine maydecrease secretion of melatonin, the main hormoneresponsible for sleep synchronization.15

Higher rates of insomnia have also been reportedamong heavy drinkers, smokers, individuals with lowincome or no formal education, women, shift workers,older individuals, widows and widowers andunemployed individuals.2,7 In some cases thesesleeping problems are related to changes to circadianrhythms, or sleep wake cycles. For example, this is

experienced by shift workers, whose schedule isconstantly changing. This is also the cause of “jet lag”.In many of these cases, however, the actual cause ofthe insomnia may be the stress associated with anindividual’s situation.

Stress and InsomniaStress is a very common cause of insomnia. In fact, ina number of studies it has been the primary causeidentified.7 Among Canadians, nearly a quarter ofthose who reported their days as “quite a bit” or“extremely” stressful also reported suffering frominsomnia.2 The type of stress experienced alsoinfluenced the risk of suffering from insomnia, with thehighest incidences occurring in those reporting stressrelated to a physical health problem, the death of aloved one, personal/family responsibilities ordifficulties related to a personal relationship.2

Although life stress is more strongly associated withinsomnia than work stress, stress at work is anothersignificant cause of sleeping difficulties. In one study itwas found that a poor psychosocial work environmentdoubled one’s risk of developing sleeping problems!11

Furthermore, as mentioned previously, insomniaseemingly caused by a medical or psychologicalproblem may actually be due to the stress and worryassociated with having the condition, rather than thecondition itself.

Primary Chronic InsomniaIn a few cases, there is no obvious underlyingcondition behind an individual’s chronic sleepingdifficulties. These individuals are said to suffer fromprimary insomnia. In these cases the personexperiences hyperarousal, meaning that they are more“revved up” than a normal individual.This hyperaroused state prevents normal sleep fromoccurring. In these cases there is usually increasedactivity evident in both the autonomic nervous system(the part of the nervous system that regulates organsystems and bodily processes) as well as certain


Own physical health problem 31.7%

Death of loved one 24.6%

Own emotional/mental health problem 24.0%

Personal and family’s safety 16.6%

Other personal/family responsibilities 16.4%

Personal relationships 15.8%

Caring for others 15.6%

Employment status (unemployment) 14.6%

Financial situation 14.5%

Health of family members 14.4%

Other 14.2%

Caring for own children 12.1%

Own work situation 11.9%

Time pressures/not enough time 8.1%

None 8.0%

School 7.5%

Table 1: Percentage of Canadians reporting insomnia by main source of stress2


hormonal pathways.1 This results in higher cortisollevels, higher body temperatures, faster heart rates,and a different pattern of brain waves during sleep.1,4

The Negative Effects of InsomniaObviously there are negative consequences to notgetting enough sleep. Studies in rats have shown justhow important sleep can be. Normal rats have alifespan of between 2 and 3 years. However, whendeprived of REM sleep they live for only five weeks,and when deprived of sleep altogether, they live onlytwo to three weeks.4 While the consequences forhumans experiencing insomnia are not this drastic,they can still be quite debilitating.Insomnia can cause a number of problems during theday, such as excessive sleepiness, fatigue, a lack ofenergy, difficulty concentrating, depressed mood, andirritability. Because of this, insomnia can impair qualityof life as much as, or even more than other chronicmedical problems.4 In several studies examiningquality of life in insomniacs, decreased quality of lifewas reported for virtually all dimensions of the 36-itemShort Form Health Survey of the Medical OutcomesStudy (SF-36). This survey assesses eight aspects of lifequality including: physical functioning, role limitationdue to physical health problems, bodily pain, generalhealth perceptions, vitality, social functioning, rolelimitations due to emotional health problems andmental health.16-18 In fact, insomniacs were found toscore worse in many areas than individuals withcongestive heart failure or depression!19

Reduced performance at school or work is anotherobvious consequence of insomnia. Individuals withsleep problems have been reported to be less able tofocus at work, to have less job satisfaction and to bemore likely to miss work due to health problems thangood sleepers.3,20

Insomnia can also have negative effects on a person’shealth. As discussed above, individuals with insomniaare much more likely to develop depression.9,10

Another very recent finding is that sleep deprivationmay increase food intake, and could possiblycontribute to obesity.18 In a study conducted on 12healthy men, it was found that a night of sleepdeprivation (4 hours of sleep) resulted in increasedfood consumption the following day.21 Althoughfurther research would be required to determine if thiseffect is maintained for persistent insomnia, it is a veryinteresting finding.Finally, one of the most dangerous side-effects ofinsomnia is an increased risk of accidents. Researchhas shown that insomniacs are two to four times morelikely to have an accident than non-insomniacs.22,23 Inone study involving over 8000 individuals, it wasfound that eight percent of individuals with insomniahad been involved in an industrial accident in thepreceding year, as compared to only one percent ofnon-insomniacs.24

Natural Solutions for InsomniaMany individuals rely on prescription drugs to helpthem get to sleep. Unfortunately, many of these drugshave potential side effects, and can lead todependence. The good news is that there are anumber of natural alternatives that can help you get agood night’s sleep. For example, more and moreresearch is showing that in many cases certainbehavioural changes or patterns can actually be aseffective as pharmaceutical sleep aids! There are alsoa number of natural supplements that have beenshown to help induce relaxation and healthy sleeppatterns with far fewer negative side effects thansleeping pills.

Behavioural ChangesBehavioural therapies have come a long way fromcounting sheep! Often they will involve sleep restrictiontechniques or stimulus control procedures or both.Sleep restriction procedures involve limiting the timespent in bed to the actual time spent sleeping. Forexample if individuals report spending 6 out of 8 hoursspend in bed actually sleeping, then they would beginspending only 6 hours in bed, and then increase thetime in bed as sleep efficiency increases. Stimuluscontrol procedures help to create a positiveassociation with the bedroom, instead of one ofanxiety and frustration. These procedures includegoing to bed only when sleepy, using the bedroom


only for sleeping, not reading or TV. watching etc.,moving to another room if unable to sleep within 15-20 minutes, arising at the same time every morningregardless of amount of sleep obtained and limitingnaps to only one hour prior to 3:00pm.

In one study, involving 78 adults with chronicinsomnia, these behavioural strategies were found tobe more effective than pharmaceutical treatment, withlonger lasting effects.24 Furthermore, a large meta-analysis showed that stimulus control alone couldreduce sleep-onset time from an average of 64minutes to an average of 33 minutes.25

Another common strategy that has been used isprogressive relaxation. Numerous studies have foundthat this technique, which involves progressivelyrelaxing the various parts of the body, effectivelyreduces the time it takes to fall asleep. In one study thistechnique was found to reduce sleep onset time byover 22 minutes. This was compared to a set ofarbitrary relaxation exercises, which reduced sleeponset time by only 2.8 minutes.26

Paradoxical intention is yet another strategy that hasbeen shown to be effective in some cases. It is basedon the premise that the fear of not being able to sleepreduces sleep quality. This technique involves a personactually trying to stay awake in bed in a dark room. Asthe patient stops trying to fall asleep, their anxietyabout not being able to sleep dissipates, and theyhave an easier time sleeping.25

NeurotransmittersFor individuals who would like to avoidpharmaceutical sleep aids, there are a number ofeffective, natural options. Some of these includenaturally occurring neurotransmitters and hormones.Neurotransmitters are chemical messengers in thebrain that transmit signals from one neuron toanother. These brain chemicals act to modulate anenormous number of functions in the human body,including sleep. Supplementing with some of thesenatural sleep regulating molecules has been shown tobe effective for combating the effects of insomnia.

GABAGamma-aminobutyric acid (or GABA) is the mostimportant inhibitory neurotransmitter in the brain.GABA acts like a "brake" during times of stress oranxiety, regulating brain excitability and inducingrelaxation. GABA receptors are highly concentrated inthe hypothalamus; the region of the brain associatedwith sleep. Studies have shown that chronicinsomniacs have 30% less GABA in their brain thanpeople who don’t have trouble sleeping. This chemicalimbalance may be an underlying cause of primaryinsomnia.27

Supplementation with GABA has been shown to affectthe brain directly, increasing α-brain waves (thoseassociated with relaxation) and reducing β-brainwaves (those associated with anxiety and stress). Inone small study, GABA supplementation reduced sleeplatency (transition time from wakefulness to stage 1 ofNon-REM sleep) by 20%, and increased the time spentin late-stage deep sleep by another 20%.28

Melatonin Melatonin is a sleep hormone that acts as aneurotransmitter in the brain. Melatonin is producedby the pineal gland, and its main action is to controlthe body's internal clock. Melatonin has been shown toincrease sleep time and reduce the time it takes to fallasleep. It can also help to reset the body's sleep-wakecycle, a benefit to those suffering from jet lag or asimilar schedule disruption.29

Supplemental melatonin's effects on sleep areextensive and well documented. In one study,supplemental melatonin reduced sleep latency timesby an average of 115 minutes in a group ofinsomniacs. Supplemental melatonin is particularlywell-researched with respect to dealing withdisruptions in the body's internal clock, such as jet lagand shift work, with no fewer than 10 clinical studiesdemonstrating its ability to resynchronize the body'saltered circadian rhythms governing sleep.29 Anotherimportant aspect of melatonin is that in addition to


improving sleep quality, it has also been shown toimprove morning alertness and does not producewithdrawal symptoms when discontinued.30

5-HTPSerotonin is a neurotransmitter that is essential forsleep modulation in its own right, and that can also beconverted by the body into melatonin. 5-HTP is L-5-hyrdoxytryptophan, a metabolite of the amino acidtryptophan and a precursor to serotonin. 5-HTP boostsserotonin levels, and can also increase REM and deepsleep phases, making sleep more restful. Supplemental 5-HTP has been successfully studied forthe treatment of a number of conditions, includinganxiety, depression, chronic fatigue, and migraines.Studies examining its positive effects on sleep go backto the early 1970's, and a recent study revealed that 5-HTP supplementation was able to reduce the numberof sleep-terror episodes in children by nearly 84%.31

Also, since 5-HTP can help reduce symptoms ofdepression and anxiety, this could be beneficial forinsomnia related to an underlying mood disorder.

Other Natural Sleep AidsL-TheanineL-Theanine is a non-essential amino acid found ingreen tea, and is the component that is responsible forthe relaxing effect of this famous beverage.

Research has shown that L-theanine can act directly onthe brain, influencing brain wave patterns in a similarfashion to GABA, and also indirectly by stimulatingGABA production. Supplemental L-theanine helps toreduce anxiety by increasing α-brain waves, which thebrain produces in significant quantities only in states ofeffortless and relaxed alertness.32 This is precisely thekind of state that precedes stage I sleep. The relaxingeffects of L-theanine also occur very quickly, setting inonly 15-30 minutes after ingestion32, making L-theanine a very convenient and effective sleep aid.

Valerian RootValerian root has been used for millennia in thetraditional folk remedies of a wide range of cultures(from ancient China to ancient Greece) to promotecalmness, relaxation and sleep. Valerian root containsessential oils which provide most of its sedative effect,while fractions known as valepotriates add aregulatory effect on the central nervous system. It isthought that the key to Valerian's overall efficacy is itsability to stimulate the production of GABA.33

A number of large placebo-controlled human studieshave provided scientific evidence of Valerian'seffectiveness against insomnia, particularly via thereduction of sleep latency and an improvement insleep quality. One study including 128 individualsreported that the greatest benefit of valerian was forself-described "poor sleepers".33 Evidence has alsosuggested that valerian could help to improve sleepin ind iv idua l s su f fe r ing f rom wi thdrawalfrom benzodiazepines, a commonly prescribedpharmaceutical sleep-aid.34

PassionflowerPassionflower, or Passiflora incarnata, is officially listedas a natural sleep aid in the monographs of theEuropean Medicines Agency as well as the NationalHeath Products Directorate of Health Canada.


Passionflower has a long history of use in traditionalmedicine and preventative health circles, and is oftenused in combination with other herbal sleep-aids, likevalerian root. For example, in one study including 20patients with psychosomatic disorders, patients wereadministered either a passionflower/valerian rootcombination or the drug Propaphenin®. The effects ofthese treatments on brain activity were then assessedusing EEG brain mapping. It was found that the drugrequired six weeks to reduce brain hyperactivity whilethe passionflower/valerian root extract combinationaccomplished this in only two weeks. This led thescientists to conclude that the valerian/passionflowercombination was more efficient than Propaphenin®and that it had great potential as a natural, herbalsedative.35 These relaxing effects of passionflower arekey to its ability to help improve sleep.

Lemon BalmMelissa officinalis, commonly known as lemon balm,is classified as a sleep aid in the monographs of theBritish, European and German Commission EPharmacopeias as well as in the compendium of theNatural Health Products Directorate of HealthCanada. With roots originating in the folk medicinetraditions of southern Europe, lemon balm - likepassionflower - has demonstrated its greatest efficacywhen used in combination with other herbal extracts.36

At least half a dozen human studies have examinedlemon balm's effects on various sleep disorders, oftenin combination with valerian root. These studies haveshown consistently positive results. In one multicentre,double-blind, placebo-controlled study among 98healthy volunteers with minor sleep disorders, 33.3%of the study group reported an improvement in sleepquality vs. only 9.4% of the placebo group. Anothermajor study included 225 patients with difficultiesfalling asleep, staying asleep, and experiencing statesof nervous agitation. After taking the lemon balm-containing combination for two weeks, 89% ofindividuals saw improvements in their ability to fallasleep, 80% saw improvements in staying asleep, and82% experienced reduced levels of nervous agitation.36

Sleep better, Live betterSleeping well is essential for maintaining a high qualityof life. A good night’s sleep makes us feel refreshedand ready to meet the challenges of the day.Unfortunately, many people have problems sleeping,due to a medical condition or simply due to the stressand worries of everyday life. The good news is thatthere are many natural strategies for improving sleepquality and duration. Behavioural strategies haveproven to be extremely effective. Oftentimesindividuals just need to approach sleep differently, andto shed their preconceived notion that they won’t beable to sleep! Being more active, reducing coffeeconsumption or developing better strategies for copingwith stress can all be effective solutions for sleepingdifficulties. Finally, for those that still need help gettingto sleep, there are natural sleep aids available that areclinically demonstrated to improve sleep qualitywithout the side-effects of pharmaceutical sleepingpills.

References1. Roth T. and Roehrs T. Insomnia: Epidemiology, Characteristicsand Consequences. 2003. Clinical Cornerstone, 5(3): 5-15.2. Tjepkema M. Insomnia. Health Reports, 17(1). 2005.Component of Statistics Canada Catalogue no. 82-003-XPE2005001.3. Roth T. Insomnia: Definition, Prevalence, Etiology, andConsequences. 2007. Journal of Clinical Sleep Medicine.Supplement to Vol. 3, No. 5: S7-S10.4. Patlak M. Your Guide to Healthy Sleep. U.S. Department ofHealth and Human Services. National Institutes of Health, NationalHeart, Lung and Blood Institute. November 2005. NIH PublicationNo. 06-5271.5. Moffitt PF, Kalucy EC, Kalucy RS, et al. Sleep difficulties, painand other correlates. Journal of Internal Medicine 1991; 230(3):245-9.6. Martikainen K, Partinen M, Hasan J, et al. The impact ofsomatic health problems on insomnia in middle age. SleepMedicine 2003; 4(3): 201-6.7. Sutton DA, Moldofsky H, Badley EM. Insomnia and healthproblems in Canadians. Sleep 2001; 24(6): 665-70.8. Ohayon MM, Roth T. Place of chronic insomnia in the courseof depressive and anxiety disorders. J Physchiatr Res. 2003; 37: 9-15.9. Breslau N et al. Sleep disturbance and psychiatric disorders: Alongitudinal, epidemiological study of young adults. Biol Psychiatry.1996; 39: 411-418.10. Chang PP et al. Insomnia in young men and subsequentdepression. The Johns Hopkins Precursor Study. Am J Epidemiol.1997; 146: 105-114.11. Linton SJ. Does work stress predict insomnia? A prospectivestudy. British Journal of Health and Psychology. 2004. 9: 127-136.12. Kim K et al. Lifestyles and Sleep disorders among the Japaneseadult population. Psychiatry and Clinical Neurosciences. 1999; 53:269-270.13. Hindmarch I et al. A naturalistic investigation of the effects ofday-long consumption of coffee, tea, and water on alertness, sleeponset and sleep quality. Psychopharmacology. 2000; 149: 203-216.


14. Karacan I et al. Dose-related sleep disturbances induced bycoffee and caffeine. Clin Pharmacol Ther. 1976; 20(6): 682-689.15. Shilo L et al. The effects of coffee consumption in sleep andmelatonin secretion. Sleep Medicine. 2002; 3(3):271-273.16. Avidan AY. Sleep in the geriatric patient population. SeminNeurol 2005; 25:52-63.17. Dement W et al. Changes of sleep and wakefulness with age.In: Finch C, Schneider EL, eds. Handbook of the Biology of Aging.2nd ed. New York: Van Nostrand Reinhold, 1996.18. McCall WV. A psychiatric perspective on insomnia. J ClinPsychiatry 2001; 62 Suppl 10:27-32.19. Katz DA and McHorney CA. The relationship betweeninsomnia and health-related quality of life in patients with chronicillness. J Fam Pract 2002; 51:229-35.20. Kuppermann M et al. Sleep problems and their correlates in aworking population. J Gen Intern Med 1995; 10:25-32.21. Brondel L et al. Acute partial sleep deprivation increases foodintake in healthy men. American Journal of Clinical Nutrition. 2010.Online ahead of print. doi: 10.3945/ajcn.2009.28523.22. Balter MB, Uhlenhuth EH. New epidemiologic findings aboutinsomnia and its treatment. J Clin Psychiatry 1992; 53 Suppl:34-9.23. National Sleep Foundation. Sleep in America: A survey of USadults. A report prepared by the Gallup Organization for theNational Sleep Foundation. Los Angeles, CA: National SleepFoundation; 1991.24. Morin CM et al. Behavioural and Pharmacological therapiesfor late-life insomnia: a randomized controlled trial. JAMA. 1999;281(11): 991-999.25. Morin CM, Hauri PJ, Espie CA, Spielman AJ, Buysse DJ, BootzinRR. Nonpharmacologic treatment of chronic insomnia. AnAmerican Academy of Sleep Medicine review. Sleep.1999;22:1134-1156.

26. Freedman R and Papsdorf JD. Biofeedback and progressiverelaxation treatment of sleep-onset insomnia: a controlled all-nightinvestigation. Applied Psychophysiology and Biofeedback. 1976;1(3): 253.27. Winkelman JW et al. Reduced brain GABA in primaryinsomnia: Preliminary data from 4T Proton Magnetic ResonanceSpectroscopy. Sleep. 2008; 31(11): 1499-1506. 28. Gamma-aminobutyric acid (GABA), Monograph. Altern MedRev. 2007 Sep;12(3):274-9.29. Melatonin. Monograph. Altern Med Rev. 2005 Dec;10(4):326-36.30. Lemoine P et al. Prolonged release melatonin improves sleepquality and morning alertness in insomnia patients aged 55yearsand older and has no withdrawal effects. J. Sleep. Res. 2007;16: 372-380.31. Bruni O, Ferri R, Miano S, Verrillo E. L -5-Hydroxytryptophantreatment of sleep terrors in children. Eur J Pediatr. 2004Jul;163(7):402-7.32. Ito K, Nagato Y, Aoi N, et al. Effects of L-theanine on therelease of alpha-brain waves in human volunteers. NipponNogeikagaku Kaishi 1998;72:153-157.33. Monograph. Valeriana officinalis. Altern Med Rev. 2004Dec;9(4):438-41.34. Poyares DR et al. Can valerian improve the sleep of insomniacsafter benzodiazapene withdrawal? Progress in Neuro-Psychopharmacology & Biological Psychiatry. 2002. 26: 539-545.35. Dhawan K, Dhawan S, Sharma A. Passiflora: a review update.J Ethnopharmacol. 2004 Sep;94(1):1-23.36. Brendler T, et al. Lemon Balm (Melissa officinalis L.): AnEvidence-Based Systematic Review by the Natural StandardResearch Collaboration. Journal of Herbal Pharmacotherapy;2005, Vol. 5; Issue 4, p71-114.

Zen Theanine™

Supports HealthyMental Function

and Mood

• Helps maintain a relaxedstate of mind• Anti-stress

• Supports mood• Supports cognitive function


L-THEANINE:A Versatile NutrientGreen tea is a widely consumed beverage, especiallyin Asia where it has been consumed for hundreds ofyears. Numerous studies both in animals and humanshave consistently supported the positive health benefitsof green tea in various pathologies includingcardiovascular, diabetes, cholesterol, cancer, bonehealth, inflammation, aging, as well as numerousneurological conditions like dementia, Parkinson’sdisease, Alzheimer’s Disease, depression and so on.1

How is it that many natural products can have such adiverse range of health benefits? Unlikepharmaceuticals that are produced with a “singlemolecule single disease” approach (the classic “magicbullet”), natural products differ in that many of themcontain literally hundreds of active constituents. Someof these actives have been pharmacologically verifiedand studied, but many others remain to be uncoveredand further researched. Green tea, like other naturalhealth products such as curcumin from the turmericroot, pomegranate, ginger, garlic etc., contains manytypes of active molecules each with its own propertiesand mechanism of action.One group of constituents commonly found in greentea are polyphenols, a broad category encompassinghundreds of different molecules, including catechins,tannins, lignans and other flavanoids as well asminerals, proteins and amino acids. The most wellknown active compound found in green tea isprobably EGCG, or epigallocatechin gallate, acatechin with antioxidant and anti-cancer properties.However there are other widely studied compoundsfrom green tea that have very different properties. One

of these compounds is the amino acid, L-theanine. L-theanine is unique in that unlike the 22 amino acidsthat are broadly classified into essential and non-essential and present in various products like whey soyand egg protein, it is mainly found in the tea plantwhere it comprises 1-2% of dry weight of the tea leaf.L-theanine is a typical amino acid with an amino(NH2) and acid (COOH) groups and has a similarstructure to the more widely present L-glutaminehowever its properties are quite unlike those of L-glutaimne. In green tea L-theanine may represent upto 50% of total amino acids present.1

Figure 1. The molecular structure of L-Theanine

PharmacologicalProperties of L-TheanineRelaxation EffectThe human brain generates various types of weakelectric pulses (brain waves) that are classified asalpha, beta, delta and theta waves. Each of thesewaves are associated with particular physiologicalactivity e.g. theta waves are associated with drowsinesswhile alpha waves are associated with relaxation.Repeated clinical trials have shown that L-theaninepowerfully activates alpha waves and inducesrelaxation in test subjects.2 Not only that, but theseeffects were very quick, occurring within 15-30minutes following ingestion. Moreover, there was doseresponse effect, meaning the higher the dose used thestronger the effect. Typical doses used were between50-200mg of L-theanine orally per day.2 In addition, L-theanine is also thought to counteract the effects ofcaffeine possibly by inducing alpha waves and/ordirectly reducing caffeine levels at the receptor sites.3

This makes sense since caffeine is naturally present inthe green tea and yet most people do not find thatgreen tea induces the typical effects expected of acaffeine containing beverage. In fact, in Asia green teais frequently used as a relaxant as well as a duringsocial events.

NH2

HO

O O

HN


The quick acting action of L-theanine is important inthat the nutrient must reach the brain rapidly to induceits relaxation effects. The brain is protected by the socalled blood-brain-barrier, a membrane that preventstoxic and foreign compounds from entering the brain.L-theanine however, easily penetrates the blood-brain-barrier, allowing it to act directly on the brain.2 Aninteresting aspect of L-theanine research has recentlybeen reported in the Journal of Veterinary Behaviorwhere one set of researchers reported that L-theaninesignificantly reduced anxiety related emotionaldisorders in cats, while another research groupreported L-theanine as an effective treatment forphobias in dogs!4,5

Blood Pressure Lowering EffectMany peptides (group of amino acids joined together)have been shown to help lower blood pressure. Suchpeptides are present in milk, fish (bonito, mackerel),flaxseed, legumes and even green tea whichundergoes fermentation with yeast or bacteria. Thefermentation process breaks down the longer chainmolecules into smaller ones that not only have theircharacteristic unique physiological properties but alsoare of sufficiently smaller size and therefore moreabsorbable (bioavailable) and thus more active.L-theanine has been shown to lower blood pressure(both systolic and diastolic) in animals and humans. Inanimal studies rats that are prone to developinghypertension (spontaneously hypertensive), and whichare considered a close model to the human disease,

were used. L-theanine was repeatedly found to lowerblood pressure in these rats. Similarly, a recent 2009human study showed that 200mg of L-theanine with astandardized green tea formulation significantlyreduced blood pressure.6 The mechanism of action isthought to be due to the reduction of variousneurotransmitters, particularly serotonin, both in thecentral nervous system (brain) and at the peripheraltissue (blood vessel) level.6

Improvement of LearningAnimal studies examining the effect of L-theanine onmemory and learning have consistently shown that theamino acid has a positive effect on these factors.7 Forexample, the results of specific tests, such as theOperant and the Avoidance tests have shown that L-theanine improves the performance of the animals.For example, L-theanine improves the animal’s abilityto learn its way back through a maze, or to learn toavoid a negative stimulus, like a shock.7

Neurotransmitters like dopamine and serotonin areboth linked to memory and learning.

It is thought that L-theanine’s effect on learning andmemory is achieved by raising dopamine levels andreducing serotonin levels.3,7 For this reason, L-theaninesupplement foods and beverages are quite popularwith the children in Japan that wish to improve theirmemory and learning skills!

DepressionMany risk factors are recognized as contributors to thedepression. Stress is a particularly well establishedfactor that can cause depression. Inflammation is alsoassociated with depression as evidenced by the raisedlevels of inflammatory proteins like C-reactive protein(CRP) in individuals suffering from depression. Severalanimal studies have suggested that L-theanine has a


tranquilizing effect on the brain. Human clinicalstudies have confirmed these animal findings andhave shown that L-theanine can effectively lower stresslevels in human participants under acute stress.8.9

Furthermore, a study conducted in Japan in 2010found a strong correlation between green tea intakeand depression.8 In other words, the higher the intakeof green tea, the lower the incidence of depression.This study was impressive in that it was fairly large(over 1000 patients), included seniors (over the age of70 years) and that many of the confounding factorsthat can influence the study, such as age, sex, diseasestatus, inflammation, body mass index, folic acidintake etc. were carefully adjusted for. The study alsoshowed a dose response relationship, with a lowerincidence of depression being associated with higherdaily consumption of green tea.8

Another much larger study also from Japan analyzedover 42,000 individuals aged over 40 years. Again,this study confirmed a strong correlation betweengreen tea consumption and improved mental health.The authors suggested that catechins and L-theaninewere probably the reason for the activity of the greentea.9

Immune EnhancementGreen tea and its various constituents have beenshown to exert a powerful effect on the immunesystem. L-theanine has been shown to stimulatevarious important immune system cells, includingmacrophages, neutrophils and natural killer cells, aswell as the production of cytokines, the chemicalmessengers that help the various immune cells tocommunicate and co-ordinate their actions.10,11

A recent double blind placebo controlled study hasshown that a standardized and proprietary L-theaninewith green tea extract reduced the occurrence of coldsand respiratory tract infections.10 The authorsattributed this protective effect to raised levels ofgamma delta T cells. These are highly specializedimmune cells that are considered the first line ofdefense against infection. Moreover, these cells alsoproduce gamma interferon, a powerful antimicrobialcompound. Supplementation with L-theanine has alsobeen shown to raise cellular glutathione levels.Glutathione is a powerful antioxidant that the bodyproduces to protect its cells against free radicaldamage and against dangerous toxins.10,11,12

Various animal studies have pointed to the fact that L-theanine can also exert potent anti cancer effects.12,13

Such effects included increasing apoptosis or”cellular

suicide” by damaged cells, preventing cellularproliferation or multiplication of cancer cells andimmune system enhancement. Furthermore, L-theanine has been found to work synergistically withradiation and chemotherapy to reduce unwanted sideeffects as well as to improve the cancer killing effectsof drugs like doxorubicin.13,14

Other Physiological EffectsL-theanine is such a versatile molecule that researchcontinually uncovers new and exciting applications.Many of these studies are double blind placebocontrolled human studies, the gold standard forevaluating unbiased pharmacological efficacy. Severalstudies have assessed L-theanine’s immunestimulation in athletes undergoing endurance andhigh intensity exercise. Athletes are particularly proneto reduced immune function in large part due to theexcessive formation of free radicals. These reactiveoxygen species are known to cause multiplepathologies including damage to the blood vesselswhich ultimately leads to atherosclerosis (hardening ofthe arteries), oxidation of LDL cholesterol, high bloodpressure, cancer, cataracts and so on. L-theanine onits own and in conjunction with another amino acid,cysteine, has been shown to quench free radicals in apowerful manner.15,16

Another exciting area of L-theanine research is in theprotection of nerve cell (neuron) health.17,18 Damage tothese cells is responsible for degenerative diseasessuch as Alzheimer’s disease (due to the formation ofbeta amyloid plaque and tendrils) and Parkinson’sdisease (resulting from the destruction of dopamineproducing cells in the sustantia nigra in the brain).


ConclusionL-theanine is a safe and versatile nutrient naturallyfound in green tea. There is much research on thisexciting nutrient and many publications. Much of thework has been done in Japan where the ingredientwas first isolated in the 1940s and is widely used infoods, candy, beverages etc. Taiyo International inJapan has studied this and other green tea constituentsvery actively and has conducted extensive research toassess the safety, proper dose and applications of thisexciting nutrient, in addition to working towardsgaining a better understanding of its mechanisms ofaction. Taiyo alone has several dozen patents rangingfrom anxiety inhibition, promotion of sleep, treatmentof premenstrual symptoms, anti-obesity, smoking aswell as the suppression of behaviour problems inpets!. The brand name under which most of theresearch has been done is SuntheanineTM , the world’smost widely studied L-theanine.

References1. Juneja L R et-al “L-theanine- a unique amino acid of green teaand its effect in humans” Food Sci. Technol 1999, 10: 199-2042. Kobayashi A et-al “Effects of L-Theanine on the release ofalpha waves in human volunteers” Nippon Nogeikagaku Kaishi,1998, 72: 153-1573. Owen G “The combined effect s of l-theanine and caffeine oncognitive performance and mood” Nutr. Nuerosci. 2008, 11: 123-1314. Dramard V et-al “Clinical efficacy of l-theanine tablets toreduce anxiety-related emotional disorders in cats: A pilot open-label clinical study” Journal of Veterinary Behavior, 2007, 2: Suppl.5. Berteselli G, V et-al “Use of L-theanine tablets and behaviormodification for the treatment of phobias in dogs: A preliminarystudy” Journal of Veterinary Behavior, 2007, 2: Suppl.

6. Nantz, M.P “Standardized capsule of Camellia sinensis lowerscardiovascular risk factors in a randomized, double-blind, placebo-controlled study. Nutrition, 2009.7. Yamada T ey al. Effects of theanine, a unique amino acid intea leaves, on memory in a rat behavioral test. Biosci BiotechnolBiochem. 2008. 72(5): 1356-9.8. Hozawa A et-al “Inverse relationship between green teaconsumption and psychological distress” Am J Clin Nutr, 2010, Inpress9. Niu K et-al “Green tea consumption is associated withdepressive symptoms in the elderly” Am J Clin Nutr 2009, 90:1615-162210. Rowe C A et-al “Specific formulation of Camella sinensisprevents cold and flu symptoms and enhances gamma delta T cellfunction: A randomized, double-blind, placebo controlled study” JAm Coll Nutrition, 2007, 26: 445-45211. Bukowski, J et-al “ L-theanine intervention enhances humangamma delta T lymphocyte function” Nutr Rev, 2008, 66: 96-10212. Sugiyama, K et-al “Liver injury preventive effect of tea theaninein rats” Journal of Food Sciences , 2000, 65: 30-3313. Sadzuka Y et-al “Modulation of cancer chemotherapy by greentea” Clin Cancer Res. 1998, 4: 153-15614. Sadzuka, Y et-al “Efficacies of tea components on doxorubicininduced antitumor activity and reversal of multi-drug resistance”Toxicol Lett. 2000, 114: 155-16215. Murakami, S et-al “Effects of oral supplementation with cystineand theanine on the immune system of athletes in enduranceexercise: randomized, double-blind, placebo-controlled trial. BiosciBiotechnol Biochem 2009, 73: 817-82116. Kawada, S et-al “Cystine and theanine supplementationrestores high-intensity resistance exercise-induced attenuation ofnatural killer cell activity in well-trained men” J Strength andConditioning Research, 2010, 24:846-85117. Cho H, “Protective effect of the green tea component, l-theanine on environmental toxins-induced neuronal cell death”Neuro Toxicology, 2008, 29:656-66218. Yamada T et-al “Effect of theanine, r-glutamylethylamide onneurotransmitter release and its relationship with glutamic acidneurotransmission” Nutritional Neuroscience, 2005, 8:219-226

Gandha 750™

An Ayurvedic Solution

Helps with chronic stress and low energy

Adaptogens:Nature’s StressRelieversThe Adrenal GlandsThe adrenal glands are small triangular-shapedglands that sit on top of the kidneys, and they areresponsible for producing a number of hormones thatregulate various functions in the body. These includethe “stress” hormones cortisol (or hydrocortisone) andadrenaline (or epinephrine). Cortisol is released intothe blood in response to stress and acts to increaseblood sugar levels, suppress the immune system andaids in fat, carbohydrate and protein metabolism.Adrenaline is also released as part of the body’s“fight-or-flight” response, and acts to increase bloodpressure, constrict blood vessels and dilate airpassages. Basically, the purpose of cortisol andadrenaline is to provide the body with a quick burst ofenergy to cope with stressful conditions. However, afterthis response the body in meant to be returned tonormal conditions. In our high-stress culture, stress isoften chronic, leading to prolonged presence of stresshormones, especially cortisol, in the system. This canhave negative effects on the body and can lead tohealth problems. Some natural substances, calledadaptogens, can help restore balance in the body,thereby helping to prevent overstimulation of theadrenal glands.

What are Adaptogens?The term “adaptogen” was originally coined in 1947by a pharmacologist named N.V. Lazarov.1 Asoriginally defined, an adaptogen was a substance thathad to:

1. Show some nonspecific effect, such as increasingresistance to physically, chemically, or biologicallyharmful agents or factors.

2. Have a normalizing influence on a pathologicstate

3. Not disturb body function at a normal level.

Adaptogens are essentially naturally occurringmetabolic regulators that increase an organism’sability to adapt to and avoid damage from changingenvironmental factors or stress.1 Early research onadaptogens began in Russia during the Second WorldWar, and was part of an effort to find substances thatwould help to increase the ability of soldiers to copewith situations of stress.2

How do Adaptogens Work?One feature that is important to understand aboutadaptogens is that they function in a manner that isdistinctly different from stimulants. Both stimulantsand adaptogens produce an increase in performance,however, with stimulants this effect is short-lived and isfollowed by a period of decreased performance.Adaptogens, on the other hand, produce a gentle andsustained performance increase, without thesubsequent crash. Stimulants are also associated withenergy depletion, insomnia and negative side-effectsthat are not encountered with adaptogens (seeFigure 1).1,2


ADAPTOGENS STIMULANTS

Average Level of Performance

Lev

el o

f Per

form

ance

Lev

el o

f Per

form

ance

Average Levelof Performance

Time Time

Figure 1. Differences between Adaptogens and Stimulants

Differences Between Stimulants and Adaptogens

Stimulants Adaptogens

Recovery after exhaustive Low Highphysical loading

Energy depletion Yes No

Performance under stress Decrease Increase

Survival under stress Decrease Increase

Quality of arousal Poor Good

Insomnia Yes No

Side effects Yes No

DNA/RNA and protein Decrease Increasesynthesis


In general, adaptogens work by helping increase thecapacity of the body’s stress system to maintainhomeostasis (a state of balanced equilibrium) duringexposure to stressful conditions. Adaptogensaccomplish this by helping the body to remain in aStage of Resistance (see page 4 and 5), which is oftenachieved by their ability to normalize levels of stresshormones, thereby preventing an over reactive orchronic response to stressful stimuli. These stimuli caninclude physical stressors, like cold and physicalexertion, or psychological stressors, like work andfamily situations.Chronic or excessive stress responses can lead totissue or organ damage, anxiety, exhaustion,increased blood pressure, a suppressed immuneresponse, improper digestion and even some chronicdiseases.2 By helping the body to reduce the reactivityof the stress response system, adaptogens play aprotective role in the body.

Effective Botanical AdaptogensMany natural substances have been shown to haveadaptogenic properties. Some of these includeLicorice, Ashwagandha, Siberian ginseng andRhodiola.

Glycyrrhiza glabra - Licorice

Licorice (Glycyrrhiza glabra) is the source of thephytochemical glycyrrhizin, which is partly converted inthe intestine to the more active glycyrrhetic acid. Bothglycyrrhizin and glycyrrhetic acid can activate thereceptors for key adrenal hormones(mineralocorticoids and glucocorticoids) involved inmobilizing your energy reserves in response to stress.Glycyrrhetic acid also helps your body to keep thesehormones in their more active forms, by inhibiting theenzymes (5-beta-reductase and 11-beta-hydroxysteroid dehydrogenase) that degrade adrenalhormones into less active forms.3

Some individuals cannot take licorice supplementscontaining glycyrrhizin, because this molecule cansometimes act to increase blood pressure. It istherefore advised that individuals with hypertensionnot take licorice containing glycyrrhizin.Deglycyrrhizinated licorice supplements are available;and while these are highly effective for the treatment ofulcers and heartburn, these would not have anadaptogenic effect, since the glycyrrhizin itself is theactive ingredient in this situation. For the majority ofindividuals, 200 mg of glycyrrhizin from licorice is asafe and effective dose to help maximize theavailability of the adrenal hormones necessary for theadaptogenic response.4 Licorice extracts are evenmonographed by Health Canada’s Natural HealthProduct Directorate (NHPD), further attesting to theirsafety and efficacy.5

Withania somnifera - Ashwagandha

Ashwagandha (Withania somnifera) is also known as“Indian Ginseng” although it is not actually a type ofginseng at all. This plant has a long history oftraditional use in Ayurvedic medicine, and has beenused for centuries to help calm the nervous system.Ashwagandha has been shown in animal and humanclinical trials to be helpful for anxiety, inflammationand neurological disorders.6 Ashwagandha is a wellknown adaptogens, and provides powerful supportagainst overwhelming stress. Ashwagandha appearsto work by helping to calm the nervous system,reducing its overactive response to stress or alarm. Forexample, when there is an excess of a certainhormone, like stress-hormones, the active componentsof ashwagandha can occupy cell membrane receptorsites so the actual hormone cannot attach and exert itseffect. In this fashion, the herb can regulate the stressresponse.6


Several studies show that Ashwagandha is superior toPanax ginseng at helping animals and humans tocope with stressful situations, such as forced swimmingin cold water.7 Ashwagandha has broader effects aswell. In one double-blind trial, 101 healthy men aged50 to 59 were evaluated for various aging parametersover the course of a year. Increased red blood celllevels, greater libido, and lower erythrocytesedimentation rate (a measure of chronicinflammation) were observed in the men takingashwagandha.8 Ashwagandha also helps to preventsboth over-activation and suppression of the immunesystem, strengthening the immune system inindividuals taking immunosuppressive drugs whilealso helping to protect the body from chronicinflammation.6 Like licorice, ashwagandha is alsomonographed in Canada by the NHPD.9

Eleutherococcus senticosus - “Siberian ginseng”

Eleutherococcus senticosus, or "Siberian ginseng," isanother misnomer: like ashwagandha, it is not aginseng species at all. Despite this, its adaptogenicproperties are, if anything, better documented thanthose of regular Panax ginseng. Eleutherococcus alsolacks the side effects observed in some users of Panaxginseng, which overexcites some people and canironically even cause them stress. "Siberian ginseng"also has a more global beneficial effect on theimmune system than Panax ginseng, and itsphytochemistry - and resulting benefits - is morereliable than its Panax namesake.10

The adaptogenic effects of Eleutherococcus have beenclearly demonstrated in both animal and human trials.In animal studies, this herb has been shown to reduceadrenal hypertrophy, to prevent vitamin C depletion inthe adrenal glands and to reduce fatigue duringstressful conditions.11,12 In humans, Eleutherococcushas been shown to have anti-stress effects and alsohelps to reduce chronic fatigue.10 It has beneficialeffects on the immune system as well. Human studies

have demonstrated that Eleutherococcus improvessome immune system parameters more effectivelythan Echinacea, and helps to reduce the symptoms ofupper respiratory tract infections.10,13

In one clinical study, 45 volunteers received eitherEleutherococcus or a placebo for 30 days. Before andafter supplementation the subjects’ stress responsewas tested. Individuals who took the Eleutherococcussupplement showed a 40% reduction in heart-rate inresponse to a stressor. Furthermore, in women, thesupplement reduced blood-pressure increases inresponse to cognitive tests by 60%.14 The results of thisstudy clearly demonstrate the ability ofEleutherococcus to support the body’s ability to copewith stress.

Rhodiola rosea

Rhodiola rosea is a very well-studied and effectiveadaptogen. Also known as "Arctic Root" or "Roseroot,"Rhodiola is an herb with a long history of use in thetraditional medicine of Siberia. Its adaptogenicproperties have been extensively studied in animalsexposed to a wide range of stressors by scientists in theformer Soviet Union.15 Clinical trials in humans haveprovided further support for the ability of standardizedRhodiola extracts to enhance the body's physical andmental work capacity and productivity underconditions of stress. Users find that Rhodiola is highlyeffective at helping with the psychological impact ofstress, even as it enhances physical and mentalendurance.15

Standardized rhodiola extracts have been studied innumerous groups of individuals that are consistentlyexposed to high levels of physical or mental stress;these groups include students, military cadets andphysicians.16,17,18 In one trial, 161 military cadetsperforming a 24-hour military exercise wererandomized to receive either Rhodiola supplements or


a dummy pill. It was found that the cadets taking theRhodiola supplement experienced an anti-fatigueeffect, and experienced marginally better performancethan they did before the military exercise began!Cadets taking the placebo, on the other handexperienced a 10% reduction in performance.16

Standardized rhodiola supplements have also beenput to the test in physicians during two-week stretcheson night duty and in students during final exams.These trials have provided further support for theherb's general anti-fatigue effect, showing that it canhelp to improve tests of physical fitness, mental fatigueand neuromotor function under stress.17,18

References1. Panossian A et al. Plant Adaptogens III. Earlier and morerecent aspects and concepts on their mode of action.Phytomedicine. 1999; 6(4): 287-300.2. Panossian AG. Adaptogens: Tonic herbs for fatigue and stress.Alternative and Complementary Therapies. Dec 2003; 327-331.3. Armanini D, Karbowiak I, Funder JW. Affinity of liquoricederivatives for mineralocorticoid and glucocorticoid receptors. ClinEndocrinol (Oxf) 1983;19:609-612.4. Glycerrhiza Glabra Monograph. Alternative MedicineReviews.2002; 10(3): 230-237.5. Licorice. NHPD Monographs. Feb, 25, 2008.6. Withania somnifera Monograph. Alternative MedicineReviews.2004; 9(2): 211-214. 7. Bhattarcharya SK, Muruganandam AV. Adaptogenic activity ofWithania somnifera: an experimental study using a rat model ofchronic stress. Pharmacol Biochem Behav 2003;75:547-555.8. Bone K. Clinical Applications of Ayurvedic and Chinese Herbs.Monographs for the Western Herbal Practitioner. Australia:Phytotherapy Press; 1996:137-141.

9. Withania somnifera. NHPD Monograph.10. Eleutherococcus senticosus Monograph. Alternative MedicineReviews. 2006; 11(2): 151-155.11. Mills S, Bone K. Principles and Practic of Phytotherapy. NewYork, NY: Churchill Livingston; 2000:536.12. Nishibe S, Kinoshita H, Takeda H, Okano G. Phenoliccompounds from stem bark of Acanthopanax senticosus and theirpharmacological effect in chronic swimming stressed rats. ChemPharm Bull (Tokyo) 1990;38:1763-1765.13. Szolomicki J, Samochowiec L, Wojcicki J, Drozdzik M,Szolomicki S. The influence of active components ofEleutherococcus senticosus on cellular defence and physical fitnessin man. Phytother Res. 2000 Feb; 14(1): 30-5.14. Facchinetti F, Neri I, Tarabusi M. Eleutherococcus senticosusreduces cardiovascular response in healthy subjects: a randomized,placebo-controlled trial. Stress Health 2002;18:11-17.15. Rhodiola rosea Monograph. Alternative Medicine Reviews.2002; 7(5): 421 – 423.16. Shevtsov VA, Zholus BI, Shervarly VI, et al. A randomized trialof two different doses of a SHR-5 Rhodiola rosea extract versusplacebo and control of capacity for mental work. Phytomedicine.2003 Mar; 10(2-3): 95-105.17. Spasov AA, Wikman GK, Mandrikov VB, et, al.A double-blind,placebo-controlled pilot study of the stimulating and adaptogeniceffect of Rhodiola rosea SHR-5 extract on the fatigue of studentscaused by stress during an examination period with a repeated low-dose regimen Phytomedicine. 2000; 7:85-8918. Darbinyan V., Kteyan A., Panossian A., Gabrielian E., WikmanG., Wagner H. Rhodiola rosea in stress induced fatigue – a doubleblind cross-over study of a standardized extract SHR-5 with arepeated low-dose regimen on the mental performance of healthyphysicians during night duty. Phytomed 2000; 7(5): 365-371

Rhodiola

The StressBuster

• Enables the body to make the bestuse of its energy

• Enhances physical and mentalperformance

• Supports a healthy immune system

• Helps prevent burnout

Rhodiola


Stress Vulnerability Self-TestIn modern society, most of us can't avoid stress. But we can learn to behave in ways that lessenits effects. Researchers have identified a number of factors that affect one's vulnerability tostress - among them are eating and sleeping habits, caffeine and alcohol intake, and how weexpress our emotions.

The following questionnaire is designed to help you discover your vulnerability quotient and topinpoint trouble spots.

• Rate each item from 1 (always) to 5 (never), according to how much of the time thestatement is true of you.

• Be sure to mark each item, even if it does not apply to you - for example, if you don't smoke,circle 1 next to item six.

1. I eat at least one hot, balanced meal a day.

1 (always) 2 3 (sometimes) 4 5 (never)

2. I get 7 to 8 hours of sleep at least four nights a week.


3. I give and receive affection regularly.


4. I have at least one relative within 50 miles on whom I can rely.


5. I exercise to the point of perspiration at least twice a week.


6. I limit myself to less than half a pack of cigarettes a day.


7. I drink fewer than five alcoholic drinks a week.


8. I am the appropriate weight for my height.


9. I have an income adequate to meet basic expenses.


10. I get strength from my religious or spiritual beliefs.


Continued over


11. I regularly attend club or social activities.


12. I have a network of friends and acquaintances.


13. I have one or more friends to confide in about personal matters.


14. I am in good health (including eyesight, hearing, and teeth).


15. I am able to speak openly about my feelings when angry or worried.


16. I converse regularly with the people I live with about domestic problems – e.g., chores or money.


17. I do something for fun at least once a week.


18. I am able to organize my time effectively.


19. I drink fewer than three cups of coffee (or other caffeine-rich drinks) a day.


20. I take some quiet time for myself during the day.


Results:To get your score, add up the figures and subtract 20. A score below 10 indicates excellentresistance to stress. A score over 30 indicates some vulnerability to stress; you are seriouslyvulnerable if your score is over 50.

You can make yourself less vulnerable by reviewing the items on which you scored three orhigher and trying to modify them. Notice that nearly all of the items describe situations andbehaviors over which you have a great deal of control.

Concentrate first on those that are easiest to change – for example, eating a hot, balancedmeal daily and having fun at least once a week – before tackling those that seem difficult.


Ortho Sleep• Prevents Insomnia

• Restores restful sleeppatterns

• Promotes relaxation andreduces anxiety

Zen Theanine• Helps maintain a relaxed state

of mind• Anti-stress

• Supports mood• Supports cognitive function

GABA• Promotes relaxation during

times of stress• Reduces Anxiety• Increases growth

hormone levels• Helps prevent insomnia

Ortho Adapt/Ortho Adapt Vegan

• Mobilizes internalenergy stores

• Reduces the impact of stressfulconditions

• Activates whole-body defenses• Prevents the body fromoverreacting to a stressor

Gandha 750• Supports the function of the

immune system and liver • Helps with chronic stress

and low energy• Enhances physical

endurance• Anti-inflammatory

Rhodiola• Enables the body to make

the best use of its energy• Enhances physical and

mental performance• Supports a healthy immune

system• Helps prevent burnout

AOR.ca

Promotes Restful Sleep Naturally

• Prevents Insomnia• Restores restful sleep patterns

• Promotes relaxation and reduces anxiety

Ortho•Sleep™

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