- Ginseng
"This is THE plant for stress adaptation," says Dr. Eric Lorrain, President of the European Plant Ingredients Institute (IESV). It has a proven calming action that helps to cope with pressure. Its root is full of ginsenosides, compounds that improve communication between brain cells. They thus boost intellectual performance (concentration, memory ...) which makes it easier to overcome periods of tension.
How to use it ? Opt for fluid extract of standardized fresh plant or capsules (200 to 1000 mg / day), preferably in the morning for breakfast. Avoid if there is a history of hormone-dependent cancers.
- Rhodiola
Originally from Siberia, she increases endurance, stabilizes mood and reduces mental fatigue in the face of prolonged stress. These properties have been attested to medical students during the stressful period of exams. "To prevent burnout from turning into burn-out, combine it with ginseng," advises Dr. Lorrain.
How to use it ? Ideally in the morning on an empty stomach, take a rhodiola extract standardized to at least 3% rosavin and 1% salidrosides, the two main active substances. 350 to 700 mg / day. To couple with ginseng, swallow 5 to 10 ml of ginseng / rhodiole fluids.
- The griffonia
The seeds of this African shrub contain hydroxy-tryptophan, a substance essential for the production of serotonin, the hormone of serenity. "She plays a key role in the regulation of character, anxiety and sleep," says Angélique Houlbert, nutritionist author of Stress natural solutions (Thou Souccar edition). Studies have shown that griffonia for 15 days reduces mental agitation, anxiety, fatigue and insomnia due to overwork.
How to use it ? In the form of dry extracts (50 to 100 mg / d), only in the evening at dinner or before going to bed because griffonia can cause drowsiness. Never drive after you have absorbed it.
- Passionflower
"A master of stress, it slows down the overproduction of adrenaline," says Dr. Lorrain. One study has shown that in 21 days it has the same anxiolytic action as oxazepan, the famous soothing molecule. It thus controls most of the symptoms generated by stress: palpitations, hypertension, digestive disorders, muscle contractures ...
How to use it ? Alone or associated with hawthorn in case of feeling of oppression, in the form of extracts of fresh plants or in decoction: 1 c to s for 25 ml of cold water. Bring to a boil, then let infuse 10 min.
- The eschscholtzia
Nicknamed the California poppy, it is considered one of the best natural sleeping pills. Its root contains highly sedative alkaloids that stimulate the receptors of GABA, the neurotransmitter of physical and psychic relaxation. Perfect for curbing nervousness and insomnia caused by chronic stress.
How to use it ? In dry extracts (300 mg 1 to 4 times / day) or in herbal tea in the evening: 5 g of plant for 150 ml of water, boil and let steep for 15 minutes.
