A Herbal Way to Help You Sleep

This combination of six herbs can calm your stress and help you sleept.

This new double-blind study included 60 adults and lasted eight weeks. One group was given a placebo, and the other was given a combination of six herbs.

The herbs included the well known sleeping herbs valerian and passionflower. It added black seed (Nigella sativa), which has recently been shown to improve sleep and restorative sleep (Front Nutr. 2023;10:1200118) and holy basil, which has recently been shown to help stress and sleep (Front Nutr. 2022;9:965130). The other two herbs were rosemary and jujube (Ziziphus jujuba). Jujube is used in traditional Chinese medicine and has been traditionally used for sleep and anxiety.

The results showed that the herbal combo led to a 39% increase in sleep time: that’s like an additional two hours. It also led to 70% decrease in the time it takes to fall asleep and 53% fewer times waking up.

The herbs also led to a 40% decrease in stress scores and an objective 30% decrease in cortisol, the stress hormone.

The herbs accomplished all of this safely.

The researchers conclude that this combination of herbs “can be considered a safe and effective dietary herbal supplement to reduce stress and improve sleep quality.

International Journal of Basic & Clinical Pharmacology. Jul-Aug 2024;13(4):doi.org/10.18203/2319-2003.ijbcp20241646.

 

Struggling with Stress & Anxiety? Meet Ashwagandha!

Stress and anxiety are becoming more and more prevalent. Venerated since ancient times, science is proving the herb ashwagandha to still be up to the task.

In 2024, the American Psychiatric Association reported that an overwhelming 43% of adults say they are more anxious than did the previous year. In 2022, 49% of American adults said that stress had negatively affected their life.

Several studies have shown the Ayurvedic herb ashwagandha to be effective for stress and anxiety. This new double-blind study put ashwagandha to the test in 60 people with high stress and anxiety from generalized anxiety disorder. Ashwagandha root and leaf extract that was standardized for 35% withanolides was given in doses of 60mg and 120mg for 60 days.

Total scores on the Hamilton Anxiety Rating Scale (HAMA) decreased by 59% in both ashwagandha groups versus a 0.83% worsening in the placebo group. The 60mg ashwagandha group had a 53% decrease in the perceived stress scale, and the 120mg group had a 62% decrease. Perception of stress improved by only a 5% decrease in the placebo group. Levels of the stress hormone, cortisol, dropped by 66% in the 60mg group and by 67% in the 120mg group. They went down by only 2.2% in the placebo group. All three of these improvements in the ashwagandha group were significantly superior to placebo.

The elevated cortisol levels of stress can inhibit production of testosterone, leading to decreased sex drive and muscle mass and diminished quality of life in men. In this study, testosterone increased by 22% in the 60mg group and by 33% in the 120mg group compared to a 4% increase in the placebo group. There was no change in the females in the study.

This study adds to the evidence that ashwagandha can provide significant relief to people struggling with stress and anxiety.

Heliyon. 2024.e36885.

 

Probiotics for Kidney Disease

Chronic kidney disease (CKD) is a growing health problem. CKD increases the risk of heart disease and diabetes. Unbalanced gut microbiota can contribute to CKD, and there is evidence that supplementing probiotics can help.

This new systematic review and meta-analysis of 21 controlled studies found that probiotics improve kidney function and inflammation as demonstrated by significantly improved levels of blood urea nitrogen and C-reactive protein.

Front Nutrl. 2024; 11: 1434613.