Natural Medicine Causes & Treatment of Adrenal Exhaustion

Adrenal exhaustion is the term used to describe the state when adrenal glands are exhausted and unable to produce adequate quantities of hormones, primarily the glucocorticoid cortisol, and adrenalin produced in the adrenal medulla.

From a naturopathic perspective, all hormones are not made from thin air. Everything in the body requires nutritional precursors in the form of vitamins and minerals. Unlike doctors, naturopaths believe in insufficiency of nutritional precursors to these hormones due to poor diet, stress, chronic disease etc. This leads to the inability of the body to produce stress hormones resulting in adrenal exhaustion and symptoms thereof. Herbal medicine, nutritional supplementation, dietary and lifestyle approaches can treat this condition naturally, without the use of pharmacological drugs.

 The adrenal glands

The adrenal gland consists of an inside and an outside. The large, outer portion of the adrenal gland is called the adrenal cortex. It produces several hormones necessary for maintaining and restoring equilibrium

The Outside

Hormones of the Adrenal Cortex

The adrenal cortex consists of three different regions, with each region producing a different type of hormones. Chemically, all the cortical hormones are considered steroids. These hormones are all increased when we are under chronic stress.

1. Mineralocorticoids are secreted by the outermost region of the adrenal cortex. The principal mineralocorticoid is aldosterone, which acts to conserve sodium (salt) and water in the body.

2. Glucocorticoids are secreted by the middle region of the adrenal cortex. The principal glucocorticoid is cortisol, which increases blood glucose levels.

3. The third group of steroids secreted by the adrenal cortex is the sex hormones. The innermost region secretes these. Male hormones, androgens, and female hormones, oestrogens, are secreted in minimal amounts in both sexes by the adrenal cortex.

More about cortisol

Cortisol (hydrocortisone) is a glucocorticoid or steroid hormone produced by the adrenal gland. Cortisol increases blood sugar through gluconeogenesis, acts as a natural anti-inflammatory to suppress the immune system and aids in fat, protein and carbohydrate metabolism and decreases bone formation. Various synthetic forms of cortisol are used to treat a variety of diseases. A side effect of long-term steroid use, however, is adrenal insufficiency. Cortisol can become depleted in chronic inflammation and in adrenal exhaustion.

The Inside

Hormones of the Adrenal Medulla

Adrenalin and noradrenalin

The adrenal medulla secretes two hormones, adrenalin and noradrenalin. These two hormones are secreted in response to stimulation by sympathetic nerve during stressful situations. Adrenalin is responsible the "fight-or-flight" response to stress. Originally, adrenalin helped us escape natural predators however nowadays, adrenalin is produced as a result of day to day modern stressors, bad news, television, video games, sports, high consumption of caffeine, fast food etc.

The Physical Response to Stress

The functions of adrenalin and noradrenalin are to;

• Increase in the rate and strength of the heartbeat resulting in increased blood pressure
• Blood is shunted from the skin to the skeletal muscles, coronary arteries, liver, and brain
• Rise in blood sugar
• Increased metabolic rate
• Bronchi dilate
• Pupils dilate
• Hair stands on end
• Clotting time of the blood is reduced i.e. the blood thickens.

Adrenal exhaustion

In response to chronic longterm physical and emotional stress, including the stress of a chronic inflammatory disease, the body produces excess cortisol and adrenalin. This is known as hyperadrenalism. Certain nutritional supplements are precursors to adrenalin and cortisol, if the dietary intake of these nutrients is insufficient, after prolonged periods, the body can no longer produce sufficient cortisol and adrenalin. This is known as adrenal exhaustion. Adrenal exhaustion describes the inability of the adrenal gland to respond to the pituitary glands call to increase hormone production. It is similar to type 2 diabetes whereby the body can no longer produce insulin. From a naturopathic perspective the causative factor of type 2 diabetes is a nutritional deficiency.

There are three stages of adrenal exhaustion;

Stage 1

The first stage also called hyperadrenalism, is characterised by abnormally high cortisol levels and low DHEA levels. Symptoms of high cortisol include insomnia, sugar cravings, confusion, weight gain, hot flushes, water retention, glucose intolerance and muscle wasting. Cortisol also decreases serotonin and melatonin levels which may cause depression and insomnia, respectively. Cortisol is also immunosuppressive which may result in a compromised immune system resulting in frequent infections, chronic inflammatory conditions and autoimmune disease. High cortisol also can inhibit the metabolism of T4, a thyroid prohormone produced by the thyroid gland, into its active T3 form. This can create a thyroid hormone imbalance known as reverse T3 dominance which can further exacerbate your adrenal symptoms.

Stage 2

During stage two DHEA remains low while cortisol supplies will hover in the low-normal range leaving you feeling tired and stressed, but functional.

Stage 3

During stage 3 cortisol level are deficiency throughout the day. The naturopathic treatment principle is to tonify the nervous system and tonify the adrenal gland to regulate cortisol and adrenalin levels. Adaptogens have an amphoteric action on the adrenal gland meaning they can increase cortisol levels in cases of deficiency and reduce adrenal hormones in cases of excess.

Do You Have Adrenal Exhaustion?

Adrenal exhaustion can develop after long periods of intense physical or emotional stress when chronic overstimulation of the glands leaves them unable to meet your body's needs. Conventional endocrinologists and tests diagnose only extreme dysfunction in the adrenals, such as the potentially fatal condition, Addison's disease, where the adrenals essentially shut down. There is no drug treatment for adrenal exhaustion. Drugs will only worsen it in fact.

Symptoms of adrenal exhaustion

• Excessive fatigue and exhaustion
• Non-refreshing sleep (you get sufficient hours of sleep, but wake feeling tired)
• Nightmares
• A feeling of being overwhelmed
• You live at night, having the most energy in the evening
• Difficulty concentrating
• Chronic infections and a weakened immune system
• Food or environmental allergies
• Premenstrual syndrome
• menopausal symptoms including hot flushes (the adrenal should take over production of oestrogen after the ovaries have given up)
• Cravings for salty and sweet foods
• Poor digestion
• Low blood pressure
• Night Sweats
• Hyperpalmahydrosis

Why is sweating a symptom of adrenal exhaustion?

One function of adrenalin is it causes peripherovasoconstriction, thereby redirecting blood flow internally to the muscles. In the absence of adrenalin, such as in adrenal exhaustion, the result is the opposite, peripherovasodilation. Peripherovasodilation promotes sweating.

The adrenal gland and the circadian rhythm

The adrenal gland does not secrete its steroid hormones at a constant level throughout the day. The hormones are actually released in a cycle with the highest value in the morning and the lowest value at night. This 24-hour cycle is called the circadian rhythm. An abnormal adrenal rhythm can influence many functions of the body.

1. Energy Production - Abnormal adrenal function alters the ability of cells to produce energy. People who have difficulty rising in the morning, or who suffer from low energy levels, often have abnormal adrenal function and blood sugar imbalance.

2. Muscle and Joint Function - Abnormal adrenal rhythms inhibit tissue healing. Reduced tissue repair and increased tissue breakdown can lead to muscle and joint breakdown with chronic pain.

3. Bone Health – The circadian rhythm of the adrenal gland determines bone building. Elevated morning and evening cortisol levels inhibit bone building making bones more prone to osteopoenia and osteoporosis.

4. Immune system - White blood cells cycle in and out of the spleen and bone marrow for special conditioning (possible nourishment and instruction) according to the cortisol cycle. Stress suppresses the immune response on the surfaces of our body as in the lungs, throat, urinary and intestinal tract by causing a reduction in the surface antibody (called secretory IgA). This reduces resistance to infection and inflammation.

5. Sleep - High cortisol levels at night and in the morning. Negatively affect the ability to enter REM sleep cycles, i.e. regenerative sleep. Chronic lack of REM sleep can reduce the mental acuity and induce depression.

6. Skin - Skin regenerates during sleep. Excess cortisol at night prevents skin regeneration.

7. Thyroid - The level of cortisol at the cell level controls thyroid hormone production. The root of hypothyroid symptoms such as fatigue and low body may be due to adrenal insufficiency.

8. Grain Intolerance - About 12-18% of the population, specifically those with Celtic, Germanic, and Nordic derivation suffer from a genetic intolerance to grain. Consuming the grains can cause as adrenal stress response, increased cortisol and reduced DHEA.

Food allergy and adrenal exhaustion

Adrenal exhaustion is implicated in food allergy. Exposing a child to a food allergen will often result in an immediate symptom i.e. diarrhoea or skin rash. Take the food away and the symptom will disappear. However, constant exposure may not result in symptoms. This is because every time a child is exposed to an allergen the body sees this as a stress on the system. As a result of this perceived “stress”, the adrenal glands produce adrenal hormones including adrenalin, noradrenalin, cortisol and aldosterone.

High levels of adrenalin can result in hyperactivity disorders and high levels of cortisol suppress the immune system. Like corticosteroids, cortisol is also an immune suppressant. Therefore, the instant symptoms that the child previously experienced when trying a new food are no longer experienced as the immune system is suppressed. This is the mechanism whereby stress is said to suppress the immune system. As the adrenal gland can no longer keep up with the demands the secretion of adrenal hormones diminishes, resulting in adrenal exhaustion.

Whether or not children actually outgrow allergies is controversial. From a naturopathic perspective, you don't grow out of allergies. If your allergy has disappeared because you made lifestyle and dietary changes then that a more positive sign.

Traditional Chinese Medicine (TCM) and adrenal exhaustion

Adrenal exhaustion has similar symptoms to Yin deficiency. Yin and Yang Yin and Yang is the foundation of diagnosis and treatment in Traditional Chinese Medicine. All physiological processes, signs and symptoms can be explained according to Yin and Yang.

Four possible states of imbalance of Yin and Yang

1. Preponderance (Excess) of Yin
2. Preponderance (Excess) of Yang
3. Weakness (Deficiency) of Yin
4. Weakness (Deficiency) of Yang

When Yin Yang are in dynamic balance and relating harmoniously, there are no symptoms to observe. When Yin and Yang are out of balance, they become separated and symptoms develop. Each of these states is determined by specific symptoms.

For example:

a.) Yin does not cool and nourish Yang so Yang rises leading to headaches, red face, sore eyes, sore throats, nosebleeds, irritability, manic behavior.

b.) Yang does not warm and activate Yin leading to cold limbs, hypo-activity, poor circulation of blood, low energy.

In general, treatment principals are to:

1. Tonify Yang
2. Tonify Yin
3. Disperse excess Yang
4. Disperse excess Yin

Deficiency of Yin leads to excess Yang resulting in feelings of "empty heat". This is known as Deficiency Heat, also called False Heat. There are similarities between the symptoms of Yin deficiency and adrenal exhaustion. Whilst symptoms vary from person to person there appears to be a common thread. According to TCM, individual symptoms indicate a particular organ pathology.

Symptoms of Yin Deficiency

• Mallar flush (flushed cheeks/hot flushes)
• Afternoon Fever
• Night Sweats
• Five hearts hot {(wu xin fan re) heat sensation in the palms of the hands, the soles of the feet and the chest}
• Dry mouth

According to TCM organ pathology, additional symptoms determine which organ is affected and this helps us properly diagnose and treat the patient. Combining TCM and naturopathic philosophies will allow the practitioner to better treat this condition. In fact, if you are an acupuncturist trying to treat Yin deficiency with herbs and acupuncture, and do not give the correct dietary advice, it is a waste of time. You must always remove the causative factors of disease and this is where the strength of naturopathy lies. On the other hand, however, I believe Chinese Herbal Medicine offers the most powerful adrenal tonics available and acupuncture is invaluable.

If there is Heart Yin deficiency there will also be;

• Anxiety and restlessness
• Palpitations
• Insomnia
• Dream disturbed sleep
• Easily startled
• Poor memory

If there is Kidney Yin Deficiency there will also be;

• Dizziness
• Tinnitus
• Vertigo
• Sore lower back

If there is Lung Yin Deficiency there will also be;

• A dry cough possibly with blood-tinged sputum
• Dry throat and/or mouth
• Hoarseness

If there is Stomach Yin Deficiency there will also be;

• Epigastric pain
• Poor appetite
• Constipation

Adrenal exhaustion and Yin deficiency- Crossover

If you observe the naturopathic symptoms of adrenal exhaustion you can see there are similarities between TCM patterns of Yin deficiency. Now revisiting these you can class the symptoms of adrenal exhaustion according to a TCM pattern of disharmony.

Naturopathic symptoms of adrenal exhaustion and their TCM diagnosis

• Excessive fatigue and exhaustion Non-refreshing sleep (you get sufficient hours of sleep, but wake feeling tired)
• Insomnia (Heart Yin deficiency)
• Nightmares (Heart Yin deficiency)
• A feeling of being overwhelmed (Heart Yin deficiency)
• You live at night, having the most energy in the evening (Yin Deficiency)
• Difficulty concentrating (Heart Yin Deficiency or Kidney Yin deficiency)
• Chronic infections and a weakened immune system (Lung Yin /Wei Qi) deficiency)
• Food or environmental allergies (Liver Blood Deficiency- blood and yin are interchangeable)
• Premenstrual syndrome or menopausal symptoms including hot flushes,(the adrenal DHEA should take over production of oestrogen after the ovaries have given up) (Yin deficiency)
• Cravings for salty foods (Kidney Yin deficiency)
• Cravings for sweet foods (Spleen Qi deficiency)
• Poor digestion (Stomach Yin deficiency)
• Night sweats (Yin deficiency)
• Hyperpalmahydrosis (Yin deficiency)

Herbal Medicine and Yin Deficiency

From a TCM perspective, I treat Yin deficiency with a formula designed specifically to tonify the kidney Yin and treat symptoms of Yin deficiency.

Carahealth Healthy Ageing Tonic

Carahealth Kidney Tonic tonifies the Kidney Yin, Yang & Jing. It contains Sheng di huang 生地黄 Rehmannia glutinosa, He Shou Wu 何首烏 Polygoni multiflorum, Dang gui 當歸i Angelica chinensis 黃琦;, Wu Wei Zi 五味子 Schisandra chinensis, Suan zao ren 酸枣仁汤Zizyphus spinosa and Crataeva Crataeva nurvala.

It is indicated for;

• Tinnitus/ ear disease
• Sore lower back & knees
• Weak bladder
• Memory loss
• Premature aging
• Low libido
• Adrenal exhaustion symptoms
• Mallar flush (flushed cheeks/hot flushes)
• Afternoon Fever
• Night Sweats
• Five hearts hot (wu xin fan re)
• Dry mouth

Naturopathic treatment for adrenal exhaustion

The following advice is imperative.

Avoid Stimulants

As much as you may want them, stimulants are not the answer! Caffeine places further stress on the adrenals to work harder and produce more hormones resulting in yet further depletion of the adrenal hormones. This includes ‘natural stimulants" such as guarana. Although if you have to guarana may be a better temporary option when burning the midnight oil as, whilst it is a central nervous system stimulant, it is not a nervous system irritant.

Balance Your Blood Sugar

Sugar and simple carbohydrates put stress on the adrenal glands due to rapidly shifting blood sugar levels. By switching to vegetables, fruits and proteins, and high fibre carbohydrates in the form of whole grains, blood sugar remains more stable, providing less strain on the adrenal glands. To maintain proper adrenal function, it is imperative to control your blood sugar levels. An excessive ratio of carbohydrates to protein results in excess secretion of insulin, which often leads to intervals of hypoglycemia (low blood sugar).

Stress tolerance goes down when you're hungry. In an attempt to normalise blood sugar the body stimulates the adrenals to secrete increased levels of cortisol and adrenalin. This contributes to chronic cortisol depletion and consequently, adrenal exhaustion. In order to stabilise blood sugar, you must maintain a balance between two hormones, glucagon and insulin, which are produced by the pancreas. Protein in the diet induces the production of glucagon.

Carbohydrates in the diet induce the production of insulin. Insulin promotes fat production. When excess carbohydrates are eaten in the form of sugars, potatoes and pasta, the body produces large quantities of insulin and little glucagon. When insulin is high and glucagon is low, the adrenals are called upon to produce excess cortisol as a backup response to help raise blood sugar. This occurs at the expense of the adrenal glands, contributing to adrenal exhaustion.

Dietary advice for adrenal exhaustion

• Eat a small meal or snacks every three to four hours
• Eat within the first hour upon awakening.
• Eat before becoming hungry. If hungry, you have already allowed yourself to run out of fuel (low blood sugar/ hypoglycemia), which places additional stress on the adrenal glands
• The optimal level of insulin to glucagon is achieved by a diet that contains carbohydrates balanced with proteins in a ratio of approximately two to one. This basically means meat should take up 1/3 and low GI carbohydrates 2/3 of the plate i.e. roast beef and vegetables (not potatoes). If the carbohydrate is rice or potatoes, they should only take up 1/3 f the plate and meat 1/3 also.
• A small amount (1 tsp) of cold pressed vegetable or seed oil will slow down the absorption of glucose into the bloodstream.
• Eat Protein

Foods Used For Kidney Yin Deficiency/ adrenal exhaustion

• Kidney beans
• Black sesame seeds
• Sea vegetables
• Walnuts
• Asparagus
• Egg
• Sweet Potato
• String beans
• Celery
• Parsley
• Grapes
• Plum
• Berries
• Sea salt

Herbal medicine to tonify the adrenals

Adaptogenic herbs produce an increase in power of resistance against all stress whether it is physical, chemical, biological or emotional. Adaptogens restore and normalise physiological functions in the event of stress, including the stress that winter has on our circadian rhythm and hormone patterns. Adaptogens are specifically prescribed for chronic inflammation as they can lower excess levels of cortisol in adrenal stress and replenish levels of cortisol in adrenal exhaustion. Adaptogens specifically help our bodies adapt to changes in what is known as our circadian rhythm or body clock due to seasonal changes, shift work and crossing time zones.

The use of herbal adaptogens is extremely safe and recommended at all stages of adrenal exhaustion when combined with nervous system tonics to calm the bodies reaction and appropriate lifestyle advice in the way of balancing blood sugar, reducing stimulants and promoting relaxation. When a stressful situation occurs, consuming adaptogens generates a degree of generalised adaptation that allows our physiology to handle the stressful situation in a more resourceful manner.

Adaptogens;

• Lower cortisol levels during times of stress
• Boost immunity
• Increase energy levels
• Improve resistance to stress
• Improve concentration and memory
• Improves symptoms of SAD

Valerian Valeriana officinalis

Valerian is best known as a herbal remedy for insomnia. Valerian is also used in patients with mild anxiety. Valerian is usually taken an hour before bedtime, however, it can alleviate anxiety when taken 3 times a day. It not only relieves anxiety but can actually feed the nervous system. It takes about two to three weeks to work and shouldn't be used for more than three months at a time.

Passionflower

Passionflower Passiflora incarnata is used as a remedy for anxiety, insomnia and hysteria. Studies have examined the effectiveness of passionflower for anxiety. One study found passionflower to be comparable to benzodiazepine drugs such as valium. The good news is, is that it doesn't affect your cognitive awareness so you can still drive and operate machinery. Both passionflower and valerian should not be taken with sedatives unless under medical supervision. Passionflower may enhance the effect of pentobarbital, a medication used for sleep and epilepsy.

Chamomile Chamomilla recutita

Do not underestimate the value of chamomile! I am talking about the flowers and not the teabags. Chamomilla is used in the treatment of insomnia, anxiety and nervous tension. It is rich in magnesium, which nourishes the nervous system and is anti-spasmodic. It can, therefore, be used to treat period pain and migraine. This herb is particularly useful to treat digestive problems such as nervous dyspepsia and colic. It is a gentle bitter that stimulates digestive secretions. It is also mildly anti-inflammatory and can relieve conditions of the upper digestive tract such as heartburn that is often stress related.

Siberian Ginseng Eleutherococcus senticosus

Also called Devil's Shrub, Siberian ginseng has herbal properties similar to those of Panax ginseng but it is not as expensive. Siberian ginseng has a wide range of health benefits attributed to its use. Traditionally it is used to increase endurance. Its' anti-fatigue effect is stronger than that of ginseng. It is also used to enhance memory and as an anti-inflammatory and immune stimulant.

Gotu cola Centella asiatica 

Gotu cola is an adrenal and cerebral stimulant. Not only does it tonify the adrenal glands and support energy, but it also improves blood flow to the brain and enhances memory. It is also used for wound healing, to improve circulation, detoxifying the body, protect against cancer, improve vitality, treat skin disorders such as psoriasis and eczema, enhances connective tissue, burn and scar treatment and clearing up skin infections.

Nutritional supplements to tonify the adrenals

Magnesium

Magnesium is often called the anti-stress mineral because it has a calming effect when taken. Its soothing properties induce restful sleep. It is specific for hot-tempers and those who are easily agitated. Magnesium is part of bones and cells, especially the smooth muscle cells of arteries. It regulates muscular contraction and can protect the arterial lining from stress caused by sudden blood pressure changes. Magnesium also assists in the absorption of calcium and potassium.

Potassium

It is vitally important to increase potassium in times of stress. The proper balance of potassium in the body depends on sodium. Under stress, the adrenal glands produce aldosterone, which causes the retention of sodium. We know that sodium is not good for our blood pressure. Therefore the requirements for potassium increase considerably. It also plays a key role in cardiac, skeletal, and smooth muscle contraction, making it an important nutrient for normal heart, digestive, and muscular function. A diet high in potassium from fruits, vegetables, and legumes is recommended.

B-Complex

Contains Vitamin B6, niacin and other B vitamins needed as co-factors in enzymatic pathways and to restore proper adrenal functioning. A B Complex. will help regulate your blood sugar thereby reducing the pressure placed on the adrenal glands and sparing the adrenal hormones. B vitamins will also directly feed the adrenal gland and nourish the nervous system in general.

Pantothenic Acid (vitamin B5)

B5 is the anti-stress nutrient. It is involved in adrenal cortex function and nourishes the adrenals and replenishing adrenalin stores. The adrenal glands use it to make adrenal hormones. Pantothenic acid activates the adrenal glands. It is a precursor of acetyl CoA (a part of the Krebs's cycle which produces cellular energy) and acetylcholine (a primary neurotransmitter). Studies have demonstrated that pantothenic acid supplementation stimulates the ability of adrenal cells in male rats to secrete corticosterone and progesterone. Particular keynote symptoms that indicate the need for this vitamin are hand sweats, feet sweats, night sweats and insomnia. A good B5 complex should stop hand sweats in a couple of weeks.

Vitamin C

The adrenals themselves have a very high content of ascorbic acid (vitamin C). Vitamin C is essential for the production of adrenal steroid hormones increases overall adrenal function and stimulates the immune system. The adrenal glands also use vitamin C to manufacture adrenal hormones. During times of stress, demands for vitamin C go up immensely. I suggest taking a good supplement, preferably a calcium ascorbate, whenever you experience increased demands.

L-Theanine

L-theanine is an amino acid found in green tea that produces a calming effect in the brain. It works by increasing gamma-aminobutyric acid (GABA) that is a relaxer and creates a sense of well-being. L-theanine may be taken to help modulate mood and relieve stress in many health conditions (Abe et al. 1995; Kobayashi et al. 1998; Juneja et al. 1999).

L Tyrosine

Tyrosine is converted into noradrenaline and adrenaline, also dopamine and thyroid hormones(triiodothyronine (T3) and thyroxine (T4)) Magnesium (Citrate) Important for cellular energy (ATP) production. It is essential for enzyme production in the adrenal cascade.

DHEA

Aging and diseases associated with aging can cause a decline in critical hormones produced by the adrenal glands. Pregnenolone is converted into antiaging hormones such as dehydroepiandrosterone (DHEA), oestrogen, progesterone, and testosterone. DHEA supplementation may help to partly rectify hormone imbalances caused by age-induced adrenal insufficiency. DHEA helps to protect against the overproduction of cortisol from the adrenal glands and enhance the immune system.

Melatonin

Melatonin is secreted by the pineal gland and functions to regulate circadian rhythm and induce sleep. Melatonin circadian secretion in patients with pituitary- or adrenal-dependent Cushing's syndrome was shown to be significantly lower compared to healthy control groups. Studies also have shown that nightly administration of 2 mg of melatonin increased the DHEA-S-cortisol ratio after 6 months of treatment (Soszynski et al. 1989; Bruls et al. 2000; Pawlikowski et al. 2002).

Gamma-aminobutyric Acid (GABA)

GABA is an amino acid that is known to play a role in the physiology of anxiety. GABA is an inhibitory neurotransmitter. This may be a useful short-term supplement for acute anxiety disorders.

Lifestyle advice for adrenal exhaustion

Mind/Body Techniques

Mind/body breathing exercises, physical exercise, yoga, tai chi, self-hypnosis, meditation, and biofeedback are just some of the stress reduction techniques used for anxiety. Instead of simulating aerobics, do something more calming, like yoga or tai chi.

Aromatherapy

Plant essential oils can be added to baths, massage oil, or infusers. Essential oils that are used for anxiety and nervous tension are bergamot, cypress, geranium, jasmine, lavender, melissa, neroli, rose, sandalwood, ylang-ylang. Lavender is the most common and forms the base of many relaxing blends.

Bodywork

Massage therapy, shiatsu, and other forms of bodywork are widely used to diminish muscle tension, relieve stress, and improve sleep.

Health Ageing

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