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Subject: : HOLY BASIL : RELIEVE ANXIETY && STRESS NATURALLy

Holy Basil: Relieve Anxiety and Stress Naturally

Common Name

Holy Basil

Botanical Name

Ocimum sanctum

AKA

The Incomparable One

Tulsi

Holy Basil

Ocimum sanctum

The Incomparable One

Tulsi

What is it?

Holy basil (Ocimum sanctum) is a member of the mint, or Labiatae, family. Though it is closely related to the sweet basil (Ocimum basilicum) frequently used in cooking, holy basil has a much richer history. The plant, which is native to tropical Asia, is now found in most tropical parts of the world. It has only recently gained popularity in the United States although it has been grown in India for more than 3,000 years.^1,²

Also known as "Tulsi" or "The Incomparable One," holy basil is one of the most sacred plants in India. In Hindu mythology, Tulsi symbolizes the goddess Lakshmi, the wife of Vishnu, who is one of the religion's most important deities. The herb has been valued for centuries because of its benefits for the mind, body, and spirit.²

But while its history is deeply rooted in religion and mythology, it has also been used in several ancient systems of medicine including Ayurveda, Greek, Roman, and Siddha for thousands of years.^1,²

For what health conditions can holy basil be used?

Holy basil is a powerful antioxidant with demonstrated antibacterial, antifungal, and anti-inflammatory properties.^1,³ In Ayurvedic medicine, holy basil has been used to treat a variety of conditions - everything from the common cold to bronchitis to fever to certain digestive complaints, including ulcers.^1,²

Although many of these treatments are still unproven by conventional testing, modern science is now taking a closer look at this fascinating herb. In the past decade, a number of scientific studies have focused on the effects of holy basil. Some investigations have shown great promise - suggesting holy basil may indeed prove effective in those customary uses.. But science has even looked beyond the traditional scope, studying the herb for its therapeutic potential in cancer, specifically as an adjuvant to radiation therapy, and even for its stabilizing effects in diabetes.^1,^2,^4,⁶

The most compelling data, however, suggests that holy basil possesses its greatest potential in the areas of stress relief and relaxation. And in the fast paced world in which we live, these findings may prove to be extremely significant.^1,⁷

So, what exactly is stress? What happens to my body during stress?

Stress is a normal and natural part of everyday life. Stress occurs when the demands placed upon us exceed our body's ability to cope. The body's response to stress, often referred to as the "flight-or-fight" response, occurs automatically at these times. The adrenal glands release stress hormones, including cortisol, adrenaline and corticosterone, which give you a boost of energy and strength to "fight" or "flee.." This makes sense when faced with a physical threat, but this same response also helps you deal with a more subtle, but equally stressful psychological or emotional demand. For example, this energy boost can enhance your focus helping you to perform optimally at work or improve mental clarity allowing you to quickly deal with a conflict at home. So in this sense, some stress (and our body's response to it) is good for you - it helps us respond in emergencies. When the stressful situation has passed, the hormone levels naturally decline.

It's when stress becomes chronic, or on-going, that it can create problems. Stress hormones have other, not-so-obvious effects. They play a role in metabolism, inflammation, and immune system responses. So when our body is continually stressed, that is, continually bombarded by high levels of cortisol and corticosterone, our digestive function can become impaired - leading to increased appetite and weight gain, our nervous system can be damaged - leading to anxiety or depression, and our immune system can be suppressed - leading to sickness or even autoimmune diseases.^8-10

So, while we don't want to "turn off" the stress response, we also don't want to remain in a state of continual stress. This is where holy basil comes in.

How does holy basil combat stress?

Holy basil functions as an adaptogen, enhancing the body's natural response to physical and emotional stress. Adaptogenic herbs do not alter mood, but rather, they help the body function optimally during times of stress.^1,⁷

Multiple scientific studies examining this property of Ocimum sanctum have found that supplementation with various extracts of holy basil decrease stress hormone levels, corticosterone in particular.^11-16

Lower levels of corticosterone are associated with improved mental clarity and memory, and long-term, can reduce the risk of age-related mental disorders.¹⁷

So, exactly what makes it work?

Holy basil leaves are a natural source of many important compounds that provide a wide variety of health benefits.^1,²

Eugenol and caryophyllene are aromatic compounds, so named because of their pleasing fragrance or "aroma". These compounds are present in many plants, including holy basil, and have long been used in essential oils because their fragrant scent is said to elevate both mood and spirit. Scientific studies have shown that eugenol, in particular, helps to combat stress and enhance mental clarity. Research has also shown that the triterpenoic acids isolated from holy basil effectively improve the body's response to stress.^13-16

What studies support holy basil's stress-alleviating effects?

There are several studies which examine the anti-stress effects of different components of holy basil. An herbal preparation, which combined a standardized holy basil extract along with three other Ayurvedic herbs, has been shown to improve the body's ability to adapt to stress. The subjects were continually subjected to stress leading to elevated levels of stress hormones. Administration of the combination of herbs brought the hormone levels back to normal. Further testing revealed the combination also exhibited preventative effects against stress. When taken on an on-going basis, the combination reduced the level to which the hormones were raised following exposure to stressful situations.^11,¹²

When isolated and examined individually, holy basil significantly contributed to these effects. Several studies have shown that certain alcohol extractions of holy basil combat the effects of stress. Supplementation dramatically reduced the corticosterone level, helping the body cope with stress, elevating mood, and improving mental clarity.^13-15

Eugenol has been shown to possess similar effects.¹⁶

These key components of holy basil help the body respond to both physical and mental stressors, reducing the damaging effects that on-going stress can have on other aspects of health.

What should I look for in a holy basil dietary supplement?

Because multiple constituents of holy basil have been shown to combat stress, an effective supplement must provide each of these key active components at therapeutic dosages. In particular, the supplement should be standardized for eugenol, caryophyllene and triterpenoic acids, such as ursolic and oleanolic acids. As these constituents differ significantly in their chemical structure, alternate extraction methods are needed to obtain beneficial levels. It is important to look for a dietary supplement which utilizes multiple extracts of holy basil, such as alcohol extracts, supercritical (or CO2) extracts, and distillation extracts, to provide the most complete supplement.

Why are different methods of extraction important?

Different botanical extraction methods allow for the separation, isolation, and concentration of key active components naturally found in the herb. Extraction is also useful for producing a consistent product; one that will deliver the same benefits with each dose. While there are many methods for extracting botanical compounds, each will affect the herb and the key component in different ways. Certain extraction methods will isolate lipophilic ("fat-loving" or insoluble in water) components, such as triterpenoic acids, whereas other methods yield the hydrophilic ("water-loving" or water soluble) components, eugenol and caryophyllene.^18,¹⁹

When both lipophilic and hydrophilic components are required for support, as is the case for holy basil, a combination of extraction methods is necessary.

So, how do the extraction methods differ?

As I mentioned, there are numerous botanical extraction methods available. Many herbs require unique extraction methods because of the complexity of the key components. I'm going to focus on three of the most common - steam distillation, alcohol extraction, and supercritical extraction. During steam distillation, the plant material is permeated with steam. As the plant tissues break down, the essential oils, key compounds, and water vapor are released, then collected and cooled. The volatile essential oil condenses and separates, and the key hydrophilic components can be easily isolated.^18,²⁰

Alcohol extraction is slightly more complex, but still one of the most frequently used methods for extracting botanical compounds. The plant constituents are fully dissolved, then purified through a distillation process. An alcohol is then applied to extract the key components from the other alcohol-insoluble plant constituents. A secondary distillation process removes the alcohol, leaving only the pure, concentrated key components.^18,^19,^21,²²

Finally, supercritical extraction, which has become increasingly popular, uses carbon dioxide (CO2) under extremely high pressure to isolate key components. The process involves low temperatures, ensuring the ingredients are not affected by high heat that could alter or weaken the beneficial compounds. Once the extraction is completed, the carbon dioxide is re-released into the atmosphere.^22,²⁴

Each of these methods can be utilized to create pure, concentrated extracts, and when these extracts are combined, they can yield a high potency dietary supplement with a broad range of activity.

Conclusion

Stress is linked to many aspects of both physical and mental health. Over time, stress can negatively affect the health of the digestive, immune and nervous systems. While the underlying causes of stress must be examined before one can truly heal oneself, dietary supplements can aid in the process. Holy basil, in particular, is an effective way to both prevent and combat the damaging effects of everyday stressors.

References

1. Gupta SK, Prakash J, Srivastava S. Validation of traditional claim of Tulsi, Ocimum sanctum Linn. as a medicinal plant. Indian J Exp Biol. 2002
Jul;40(7):765-73.

2. Uma Devi P. Radioprotective, anticarcinogenic and antioxidant properties of the Indian holy basil, Ocimum sanctum (Tulasi). Indian J Exp Biol. 2001
Mar;39(3):185-90.

3. Geeta, Vasudevan DM, Kedlaya R, Deepa S, Ballal M. Activity of Ocimum sanctum (the traditional Indian medicinal plant) against the enteric pathogens. Indian
J Med Sci. 2001 Aug;55(8):434-8, 472.

4. Prakash J, Gupta SK. Chemopreventive activity of Ocimum sanctum seed oil. J Ethnopharmacol. 2000 Sep;72(1-2):29-34.

5. Vrinda B, Uma Devi P. Radiation protection of human lymphocyte chromosomes in vitro by orientin and vicenin. Mutat Res. 2001 Nov 15;498(1-2):39-46.

6. Agrawal P, Rai V, Singh RB. Randomized placebo-controlled, single blind trial of holy basil leaves in patients with noninsulin-dependent diabetes mellitus. Int J
Clin Pharmacol Ther. 1996 Sep;34(9):406-9.

7. Bhargava KP, Singh N. Anti-stress activity of Ocimum sanctum Linn. Indian J Med Res. 1981 March;73:443-451.

8. Dallman MF, Pecoraro N, Akana SF, La Fleur SE, Gomez F, Houshyar H, Bell ME, Bhatnagar S, Laugero KD, Manalo S. Chronic stress and obesity: a new view of "comfort food". Proc Natl Acad Sci U S A. 2003 Sep 30;100(20):11696-701.

9. Sapolsky R. Stress, Glucocorticoids, and Damage to the Nervous System: The Current State of Confusion. Stress. 1996 ;1:1-19.

10. Elenkov IJ, Chrousos GP. Stress hormones, proinflammatory and anti-inflammatory cytokines, and autoimmunity. Ann N Y Acad Sci. 2002 Jun;966:290-303.

11. Bhattacharya A, Muruganandam AV, Kumar V, Bhattacharya SK. Effect of poly herbal formulation, EuMil, on neurochemical perturbations induced by chronic
stress. Indian J Exp Biol. 2002 Oct;40(10):1161-3.

12. Muruganandam AV, Kumar V, Bhattacharya SK. Effect of poly herbal formulation, EuMil, on chronic stress-induced homeostatic perturbations in rats. Indian J Exp Biol. 2002 Oct;40(10):1151-60.

13. Sembulingam K, Sembulingam P, Namasivayam A. Effect of Ocimum sanctum Linn on the changes in central cholinergic system induced by acute noise stress.

J Ethnopharmacol. 2005 Jan 15;96(3):477-82.

14. Sembulingam K, Sembulingam P, Namasivayam A. Effect of Ocimum sanctum Linn on noise induced changes in plasma corticosterone level. Indian J Physiol
Pharmacol. 1997 Oct;41(4):429-30.

15. Archana R, Namasivayam A. Effect of Ocimum sanctum on noise induced changes in neutrophil functions. J Ethnopharmacol. 2000 Nov;73(1-2):81-5.

16. Sen P, Maiti PC, Puri S, Ray A, Audulov NA, Valdman AV. Mechanism of antistress activity of Ocimum sanctum Linn, eugenol and Tinospora malabarica in
experimental animals. Indian J Exp Biol. 1992 Jul;30(7):592-6.

17. Montaron MF, Drapeau E, Dupret D, Kitchener P, Aurousseau C, Le Moal M, Piazza PV, Abrous DN. Lifelong corticosterone level determines age-related decline in neurogenesis and memory. Neurobiol Aging. 2005 Jun 10.

18. Kaufman PB, Cseke LJ, Warber S, Duke JA, Brielmann HL. Bioseparation of Compounds. In: Kane H, ed. Natural Products from Plants. Boca Raton, FL: CRC
Press; 1999:212-225.

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[www.keralites.net] : 15 Easy Relaxation Tips

M.D.HEGDE

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Mangalore +919845081888 INDIA

n Tips

The modern rat race can cause us great stress and leave us with little to no time to take care of our health and bodies. However, there are quick and easy ways to improve our lifestyle, improve our mood and improve our health, and they only take about 60 seconds each. Even if you only make some of these into habits, you'll still enjoy a happy and healthier life with little effort and time.

Source

1. Take a deep breath

We all get nervous and stressed, be it because of work, traffic or even house chores. In our most stressful moments, it's vital to remember that we have an innate relaxation mechanism. Taking deep, controlled breaths for 60 seconds when feeling stressed or tired can completely alter your state of mind. Deep breaths lower your blood pressure, slows down the production of stress hormones and helps to ease anxiety and internal disquiet.

2. Hug someone you love

Hugging feels great on its own, but it also has scientifically-proven health benefits, such as lowering blood pressure and stabilizing the heart rate. Hugging releases dopamine - a natural painkiller and can reduce cortisol levels (a stress hormone). A hug can give you more mental energy, and help you handle most obstacles.

3. Laugh and smile

There's a reason laughter has a reputation for being the best medicine. It's one of the body's natural painkillers and shares several physiological functions with exercising. William Fry, one of the pioneers in laughter research, claims that using a rowing machine for ten minutes exercises the heart as one minute of laughter. Laughter also improves your memory and burns calories. If you're feeling down or even somewhat depressed, a little smile (even a fake one) can change your mood.

4. Eat some dark chocolate

Isn't it great to know that some delicious treats are actually good for us (in moderation)? Dark chocolate is beneficial for your health, it lowers blood pressure, raises the levels of "good cholesterol" (HDL) and reduces the levels of "bad cholesterol" (LDL). Dark chocolate is also known to be beneficial to the cardiovascular system, and some evidence indicates that it can prevent diabetes and even keep your skin healthier.

5. Stand up whenever you can

Most of us spend our days sitting down: Working, driving and watching TV are just a few of these things. A recent research found that prolonged sessions of sitting can induce psychological distress. Another study has found that women who sit for 10 hours a day or more are in a risk group for heart and cardiovascular diseases whencompared to those sitting for only 5 hours a day. Even standing up for a few seconds will improve your circulation significantly.

6. Wash your hands

You may think it's obvious, but this simple and quick action can protect your health more than you can fathom. Most people wash their hands before eating or after visiting the restroom, but washing your hands with soap more times a day will reduce your chances of getting sick by 20-30%. Remember to moisturize your hands from time to time.

7. Wear a seatbelt

As trivial as it may seem, this easy action takes about five seconds saves thousands of lives every year. Think about it: You're not climbing the Everest or running a marathon. You're simply reaching back, and pulling on a belt. This is particularly important when you have children in the car. So don't be lazy and think about comfort first, it's better to "waste" ten seconds than risk your life.

8. Add cinnamon to your breakfast

Cinnamon has a variety of medicinal properties, including helping with diabetes by reducing blood sugar levels. Cinnamon is also beneficial in fighting obesity, lowering bad cholesterol levels, and it even warms up the body on cold days. You can add cinnamon to your breakfast by mixing it in your yogurt, oats, cereals and even your coffee.

9. Wear sunscreen

It doesn't matter if you live in a sunny place or not, UV light is still there, and it's still harmful. Avoiding the #1 cause of skin cancer takes no effort and very little time – simply put on sunscreen before you leave the house.

10. Use the stairs

It doesn't matter if we're late, busy or even just lazy, most of us don't' engage in physical exercise in our free time. The modern world doesn't give us many chances to walk: we get in the car or on the bus, use the elevator and sit at our desks. This is why it is vital that we take every opportunity to exercise. Instead of waiting for the elevator, take the stairs and burn some extra calories, and help you avoid stiff muscles and joint pain.

11. Take a break from staring at the screen

If you have a desk job or are just an avid technology lover, it's safe to say you spend a lot of time in front of a screen. Staring at the screen for so many hours is bad for your eyes, so it is crucial to take frequent breaks. The best method is the "20-60-20": every 20 minutes look away from the screen at an object 60 feet away for 20 seconds. If you can, take a moment to walk around the office.

12. Add lemon to your water

Adding a slice of lemon to your water is not only refreshing, but also has many health benefits. Lemons are a superfood and are considered to be one of the most efficient detox agents, making them a great addition to your diet.

13. Clean up your desk

It doesn't matter how tidy you keep your desk, it still gets covered with germs. Take a minute to wipe down leftovers and crumbs, which are the main source of bacterial contamination in your workplace. Use an antibacterial wipe on your keyboard and mouse, they are the most used items on your desk that come in contact with your hands regularly.

14. Elevate your feet

60 seconds of lying down with your legs raised up and leaning against a wall energizes the body as much as a half-hour nap. Rest your arms at the sides of your body and remain like that while taking slow, deep breaths. Studies have shown that this position helps the blood in your legs to flow back to your chest and head.