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Take a brisk 5-minute walk to stimulate anti-anxiety effects, clear your thoughts and allow you to deal with your stressors more effectively. | Take a brisk 5-minute walk to stimulate anti-anxiety effects, clear your thoughts and allow you to deal with your stressors more effectively. | ||
•Sleep deeply with a valerian root tea | |||
Lack of sleep dramatically increases the output of our stress hormone, cortisol. Fatigue also hinders our ability to deal with stressful situations. | Lack of sleep dramatically increases the output of our stress hormone, cortisol. Fatigue also hinders our ability to deal with stressful situations. | ||
Revision as of 18:14, 20 October 2016
Herbal Remedies and Medicinal Cures for Diseases, Ailments & Illnesses that afflict Humans and Animals
Aloe Vera •
Astragalus •
Bankoro •
Bilberry •
Bitter Gourd (Ampalaya) •
Bitter Orange •
Black Cohosh •
Cat's Claw •
Chamomile •
Chasteberry •
Coconut •
Cranberry •
Dandelion •
Echinacea •
Ephedra •
European Elder Tree •
Evening Primrose •
Fenugreek •
Feverfew •
Flaxseed •
Garlic •
Ginger •
Ginkgo •
Ginseng (Asian) •
Golden Seal •
Grape Seed •
Green Tea •
Hawthorn •
Hoodia •
Horse Chestnut •
Kava •
Lavender •
Licorice •
Malunggay Moringa Oleifera •
Milk Thistle •
Mistletoe •
Passion Flower •
Peppermint Oil •
Red Clover •
Ringworm Bush (Akapulko) – Cassia alata •
Saw Palmetto •
St. John's Wort •
Tawa Tawa •
Turmeric •
Valerian •
Yohimbe •
accept the bitter to get better
 Valerian Leaves | |||
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 Valerian Flowers | |||
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 Valerian Red Spur |
Valerian
The medicinal herb Valerian as an alternative herbal remedy for headaches and depression - Valerian is a plant native to Europe and Asia; it is also found in North America.Common Names--valerian, all-heal, garden heliotrope
Latin Names--Valeriana officinalis
What Valerian Is Used For
- Valerian has long been used for sleep disorders and anxiety.
- Valerian has also been used for other conditions, such as headaches, depression, irregular heartbeat, and trembling.
Herbal Remedy Products with Valerian as part of the ingredients
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Valerian root has a long and illustrious history and appears in recorded writings from ancient Greece and Rome. It’s well-known for its soothing and calming properties and for its ability to encourage peaceful slumber. Research suggests that natural chemicals found in valerian act on GABA receptors in the brain. Due to its long history of use, valerian has been well-studied. There are also many scientific studies which support its benefits. Marder M, Viola H, Wasowski C, Fernández S, Medina JH, Paladini AC (2003). "6-methylapigenin and hesperidin: new valeriana flavonoids with activity on the CNS". Pharmacol Biochem Behav 75 (3): 537–45. ; Fernández S, Wasowski C, Paladini AC, Marder M (2004). "Sedative and sleep-enhancing properties of linarin, a flavonoid-isolated from Valeriana officinalis.". Pharmacol Biochem Behav 77 (2): 399–404.. Holzl J, Godau P. (1989). "Receptor binding studies with Valeriana officinalis on the benzodiazepine receptor.". Planta Medica 55: 642. doi:10.1055/s-2006-962221. ; Mennini T, Bernasconi P, et al. (1993). "In vitro study in the interaction of extracts and pure compounds from Valerian officinalis roots with GABA, benzodiazepine and barbiturate receptors". Fitoterapia 64: 291–300.
How Valerian Is Used
- The roots and rhizomes (underground stems) of valerian are typically used to make supplements, including capsules, tablets, and liquid extracts, as well as teas.
What the Science Says about Valerian
- Research suggests that valerian may be helpful for insomnia, but there is not enough evidence from well-designed studies to confirm this.
- There is not enough scientific evidence to determine whether valerian works for anxiety or for other conditions, such as depression and headaches.
- NCCAM is funding a study to look at the effects of valerian on sleep in healthy older adults and in people with Parkinson's disease.
Side Effects and Cautions of Valerian
- Studies suggest that valerian is generally safe to use for short periods of time (for example, 4 to 6 weeks).
- No information is available about the long-term safety of valerian.
- Valerian can cause mild side effects, such as headaches, dizziness, upset stomach, and tiredness the morning after its use.
- Tell your health care providers about any herb or dietary supplement you are using, including valerian. This helps to ensure safe and coordinated care.
News About Valerian
Feeling the strain? Seven ways to deal with stress
- By Lily Soutter [Bsc (Hons) Nutrition, Dip ION, mBANT, CNHC]
The occasional stressful event is part of life. Stress is the body’s way of helping us to focus so we can tackle the problem. When stress is ongoing, whether it’s from work demands or taking care of everybody else – it can take its toll on the body.
Chronic stress can result in all sorts of health problems such as hormonal, heart as well as causing fat to gather around the middle. Whilst we can’t always control stressful events from occurring, we can control how we respond to them.
- 7 Ways To Deal With Stress: Gain Back Serenity and Control…
•Keep cool with 3 meals a day
Skipping meals can cause our blood sugar levels to drop.
Low blood sugar not only stimulates the release of the stress hormone cortisol, but also can leave us feeling tired, irritable and even tearful.
•Ease tension with magnesium
Known as ‘Nature’s tranquilliser’, upping your magnesium intake is a must if you’re feeling the tension. Magnesium can help with sleep, resilience to stress and muscle relaxation.
Eat more dark leafy greens, nuts, seeds, fish, beans, whole grains, avocado, yoghurt and dark chocolate.
•Calm your nerves with chamomile
Chamomile is a calming herb with potent anxiety reducing effects.
Chamomile can be consumed daily as a tea, infused in oils or honey, and can be added to smoothies.
•Unwind with a little bit of chocolate
New research has shown that eating a square of dark chocolate a day can relieve emotional stress. It’s the high quantity of antioxidants called flavonols, which are responsible for these positive effects.
Stick with dark, organic, unprocessed chocolate for maximum benefits.
•Stay peaceful with deep breathing
The way you breathe can affect your whole body. By slowing your breathing down, you can dramatically reduce anxiety and emotional intensity.
If you’re feeling overwhelmed, simply perform 20 slow deep breaths.
•Clear your thoughts with movement
Exercise is one of the most potent stress relievers but also the most underutilised.
Take a brisk 5-minute walk to stimulate anti-anxiety effects, clear your thoughts and allow you to deal with your stressors more effectively.
•Sleep deeply with a valerian root tea
Lack of sleep dramatically increases the output of our stress hormone, cortisol. Fatigue also hinders our ability to deal with stressful situations.
Valerian root tea is the most commonly used herb for sleep disorders and insomnia. Make a brew and drink one hour before bedtime.
7 Foods That Can Help You Sleep Better at Night
- Source: http://www.cheatsheet.com/health-fitness/foods-that-can-help-you-sleep-better.html/?a=viewall
- By Chloe Della Costa
Nutrition can affect everything from energy levels to disease prevention to stress relief. Food choices also have the power to encourage or discourage a good night’s sleep. Unfortunately, numerous studies have shown people who are sleep-deprived are more likely to eat unhealthy, high-calorie foods. To break this vicious cycle, you’ll need to rethink your eating habits from morning until night. Several small meals throughout the day, for example, will help you sleep better. Eating a large meal late at night, however, can disrupt your body’s sleep cycle.
Certain vitamins and minerals have been linked to relaxation and sleep. According to Fitness, B vitamins, calcium, zinc, iron, and copper are all beneficial to people looking to sleep soundly, so seek out foods that deliver these nutrients. Potassium, magnesium, vitamin D can also be helpful. Tryptophan, an amino acid that helps make you sleepy when combined with carbohydrates, is another commonly-cited sleep aid.
It’s important to pay attention to your body’s specific needs. People who suffer from gastrointestinal issues stemming from dairy or gluten intolerance should definitely avoid these foods at night. Ultimately, you’ll have to listen to cues from your own body to discover what makes you feel calm, relaxed, and ready for bed. To help give you a head start, here are seven foods that can help you settle in for a full night’s sleep.
1. Cherries
Grab some fresh cherries or a glass of cherry juice before bed, and you could start catching Zs in no time. Researchers have found drinking tart cherry juice right before bed helps you fall asleep. Some studies suggest it is more effective than taking melatonin supplements.
2. Milk
A glass of warm milk before bed has long been thought of as the ultimate sleep remedy. Since calcium promotes relaxation and has a calming effect on the body’s nervous system, try drinking milk or a non-dairy milk substitute that’s calcium-fortified before you start your nighttime routine.
3. Fish
Research has suggested the omega-3 fatty acids in fish such as salmon, halibut, and anchovies can enhance your brain’s secretion of melatonin. The presence of vitamin B6 in many types of fish is also thought to be helpful. EverydayHealth recommends a three-ounce serving of fish at least two times per week to aid in restful sleep.
4. Jasmine rice
A small dinner or bedtime snack rich in complex carbohydrates can be beneficial for sleep, and Jasmine rice offers unique benefits. A 2006 study published in the American Journal of Clinical Nutrition found that when participants ate high-glycemic-index jasmine rice with dinner instead of lower-GI long-grain rice, they fell asleep faster. Researchers speculate high-GI meals may boost tryptophan.
5. Bananas
A well-rounded sleep-promoting food, bananas are a great source of both magnesium and potassium, which act as natural muscle-relaxants. It’s easy to incorporate bananas into a bedtime snack, such as a smoothie or a small bowl of oatmeal. Bananas also contain vitamin B6 and copper. 6. Oysters
Oysters contain a sleep-inducing mixture of zinc, iron, magnesium, and vitamin B11. According to LiveStrong, oysters are the best food source of magnesium and zinc. A 3-ounce portion of cooked oysters provides 19% of the daily recommended amount of magnesium and well over 1,000% of your RDA of zinc
7. Herbal tea
The calming ritual involved in brewing and sipping a cup of hot tea is relaxing in itself. On top of that, chamomile tea is thought to act as a mild sedative, encouraging relaxation and relief from anxiety. Some studies have shown Valerian tea can encourage sleep and even improve sleep quality.
What Are the Benefits of Valerian Root?
- By Chaunie Brusie, RN, BSN (Medically Reviewed by Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT)
- What is it?
Highlights
- 1. Valerian root became popular in the 7th century as a way to help people sleep better.
- 2. Although research supports its use as a sleep aid, scientists aren't entirely sure how or why it works.
- 3. One 2016 study found that the root could be helpful for women with severe PMS symptoms.
Valerian is a flowering plant with light pink, purple, or white flowers that appear in early June. People have used the root of the plant throughout the years as an alternative medicine. Valerian has been used as early as the second century, although it became especially popular in the 7th century as a way to help people sleep better.
- What are the benefits of valerian root?
Many studies have found that valerian root could be helpful as a sleep aid. The plant root is thought to have a mild sedative effect, although scientists aren't entirely sure just exactly why or how it works.
One 2016 study found that valerian root can be helpful for treating severe PMS symptoms. Researchers found that the extract made a significant difference in decreasing PMS symptoms.
Evidence suggests that valerian root is effective when used with St. John's wort to help treat depression and anxiety disorders together. A 2016 study also found that valerian root might be helpful as an anti-inflammatory for certain medical conditions, such as arthritis.
- How to use valerian root
You can buy prepared valerian root capsules at your local supermarket or health food store. You shouldn’t crush or separate the capsule. Instead, you should swallow it all at once.
The correct dosage will depend on what you’re using valerian root for. If you’re doctor has recommended that you use valerian root, they’ll likely provide you with an advised dose.
Valerian root is generally sold in 500-milligram tablets. For PMS, one study suggested taking 530 milligrams of valerian root twice per day. You can take 500 milligrams daily to help you sleep.
Although the most common way to use valerian root is by taking a prepared capsule, you can also drink it in a tea. Many herbal remedies also combine valerian root with other ingredients. For example, some sleeping pills mix valerian root and melatonin for better results.
Valerian root is also found in over-the-counter sleep agents, such as Valerian Sleep and Nature's Way Valerian Nighttime.
- What you can do now
If you’re interested in adding valerian root to your routine as a supplement or aid for a specific disorder, talk to your doctor about it first. They can advise you about how to best use valerian root for your specific medical condition, such as using it as a sleep aid, for depression and anxiety, or for PMS symptoms.
You should also make sure that it's safe to take with any medications you’re currently taking. Although it’s generally safe to use, valerian root interacts with many different medications, alcohol, and other herbs. If you’re at risk of having medicinal interaction, your doctor may advise you about how to correctly wean yourself off of any other medications you’re taking before trying valerian root.
Benefits of Valerian Root
- (Jessica,YouQueen)
Valerian is a very beneficial herb used in many herbal supplements that produce sedative effects. If you have never taken valerian root in any form, you should give it a chance, for it is a valid alternative to chemical anxiolytics and relaxants. Check below to discover the most significant health and mind benefits of valerian root.
- Valerian Root Helps Beat Insomnia
One of the first and most important benefits of valerian root consists in fighting insomnia.
Valerian root is widely known for its calmative effects and is largely used to treat sleeping disorders. It has anxiolytic and tranquilizing properties, and sleep-inducing and calming effects on the nervous system.
Valerian root is therefore very efficient in reducing sleeplessness and helping people who have to deal with restless nights and insomnia. It fights anxiety and nervousness, and lowers heart rate, relieving hypertension and tachycardia.
Owing to its sedative properties, valerian root is also useful in alleviating nervous disorders, such as panic attacks, depression, hysteria, excitability and others.
Valerian root contains a number of active constituents, including valerenic acid and various valepotriates, which are responsible for its sedative effects. It seems that these compounds are able to increase the effect of gamma aminobutyric acid (GABA), an amino-acid naturally produced in the brain, which has tranquilizing and mood-improving effects.
Valerian root seems to affect also the autonomic nervous system and relax tensed muscles.
Unlike other prescribed sleeping drugs, valerian root has just a few side effects and is not addictive. It also doesn’t cause morning drowsiness and grogginess, or sleepiness during the day.
- Valerian Root Acts Also as an Efficient Pain Reliever
Apart from sleeping disorders, valerian root can be very useful in treating a variety of other ailments as well.
Valerian root acts as a natural muscle relaxant and is very effective in reducing pain. It also tranquilizes the nervous system, which in turn aids in alleviating different types of aches. Valerian root therefore helps getting rid of headaches and migraines, reduces menstrual cramps and muscle spasms, and relieves arthritis and other pains.
Owing to its muscle-relaxing properties, valerian root is also known to reduce stress-related digestive problems, by calming the digestive tract muscles. It is efficient in easing the irritable bowel syndrome (IBS), flatulence, bloating, intestinal colic and other disorders caused by nervous tension.
- Tips on Using Valerian Root Remedies
Valerian root is available in various forms, including capsules, tinctures, powder and dried extract for making tea.
The valerian root dosage depends on the ailment, and can vary from person to person. High doses can, however, produce negative effects, which goes for every herb and medicine. It does not always have an immediate effect, but recommended doses should never be altered.
Dosages of crude valerian root may vary from 2–10 grams per day, while standardized root extract can range from 200 to 600 mg. It is highly recommendable to consult your physician before deciding on the amount of valerian root to take.
Valerian root can be found in both standardized and unstandardized forms. It is always preferable to choose standardized products, which contain 0.8% valerenic or valeric acid. Make sure also that the product you are buying is 100% valerian, without substitutes or additional ingredients.
- Caution:
Always carefully read the product label and follow the directions written on it. Speak to your doctor if you are taking other medicines or herbal and dietary supplements, because valerian root may interact with them. Also if you have a specific medical condition, consult your doctor before using valerian root.
Have you ever experienced some of the above mentioned benefits of the valerian root? If yes, leave a comment and let us know.
What are the benefits of valerian?
- By Lindsay POUI-DI
Graceful, with its small flowers grouped in bouquets, this plant has relaxing virtues that have been known for millennia.
- To stop smoking
With it, weaning yourself off cigarettes is much more serene. It comes as additional help from nicotine substitutes and stimulates the self-gratification. It is ideal for fighting nervousness, as it prevents mood changes, palpitations due to withdrawal, and the food compulsions that lead to weight gain.
- To fall asleep smoothly
Its underground stem and roots contain active ingredients that act as natural sleeping aids. They are capable of erasing the light and moderate insomnia, especially during periods of stress, and improve the quality of the light and paradoxical sleep. The valerian does not fight against the night-awakenings. On the other hand, it fights the very annoying restless legs syndrome. Its effects are not immediate. They become perceptible only after two to four weeks of continuous use (2 capsules of 100 mg in the morning and evening). Thus, it is necessary to persist.
- An antispasmodic effective painkiller
It limits premenstrual pains, as well as the irritability and tiredness that precede or often accompany periods. Laboratory experiences have shown that valerian extract inhibits in vitro the contraction of the uterine muscles. Consumed in the form of herb tea, it also soothes migraines, stomach pains and intestinal cramps.
- An ally against anxiety
While the grass of Saint-Georges, the other name of the valerian, excites felines, it calms the human beings. “The acid of valerian acts on intellectual receptors (GABA) involved in the regulation of the anxious disorders”, explains Dr Franck Gigon, medical herbalist. To reduce anxiety, it is used with the balm or the hop (2 to 3 cups of herb teas a day).
If the valerian is especially known for its effects on sleep, stress and insomnia, it is also effective to stop smoking.
DECOCTION OF THE VALERIAN
We can benefit from the valerian in the form of dry extract, conditioned in capsules. For those who are not averse to its very acquired taste, it is also effective in herb tea: pour a tablespoon of dried roots into 250 ml of cold water. Bring to the boil for 5 minutes, then cover for 10 minutes before filtering and drinking. To combat insomnia, drink a cup 30 minutes before sleeping. For anxiety, drink 2 to 3 cups a day. Valerian grows as well in the shade as in the sun. It is a good way to save money and to have it always at hand.
Health Benefits of Valerian
- By Elizabeth Millard
Valerian can be reliever for those plagued by stress, anxiety, and depression, works as a sedative for insomnia, and can even be a perfume.
Many common, easy-to-grow herbs and plants have beneficial properties. Ground basil can be added to toothpaste for fresher breath. Mullein flowers in olive oil can treat chapped lips. Raspberry leaves soothe sunburn. Homegrown plants like these can improve everyday wellness, and by growing them you can become more self-sufficient and take charge of aspects of your health. Backyard Pharmacy by Elizabeth Millard gives detailed information for the best plants to grow in your garden, or even indoors, to treat daily ailments. Complete with color photographs of the herbs, this book provides an overview of preparation methods, growing needs, harvesting tips, storage, and scientific research about each plant. With this as your guide, you can truly turn your yard or garden into a pharmacy. Valeriana officinalis
One of the best-known herbal sedatives, valerian was used during both World War I and World War II to treat battle-related stress. Before that, the perennial flowering plant was used to make perfume extracts in the 16th century, and was favored in ancient Greece for treating ailments of the urinary tract, liver, and digestive system. Valerian was once used as a spice, and its roots added to stews or softened enough to be added to salads. Although it’s not consumed much (if ever) in the US as an edible, the herb continues to be added to dishes in other parts of the world. In addition to medicinal and culinary uses, valerian was once thought to bring squabbling couples back together, and acted as a major ingredient in love spells.
Valerian is the ultimate chill-out herb, and has been noted as one of the most effective plants for lowering blood pressure. As with many herbs, valerian shouldn’t be taken indefinitely; instead, use for a couple weeks, then take a week off from the herb before resuming use.
Here are a few ideas for your Rx/medicinal preparations:
- • For a general calming effect, make a tonic wine by using about 2 ounces of the dried root; crush and add to 1 cup of dry white wine, then steep for a month, gently shaking occasionally. Use up to three times daily or as needed.
- • To relieve PMS symptoms or assist with insomnia, create an infusion by crushing a teaspoon of fresh valerian root and soaking in a cup of room-temperature water for at least twelve hours. Strain, and then drink a small cup in the evening.
- • To create a compress for drawing out a splinter or bee stinger, make the infusion double strength and soak a clean cloth in the liquid, and then apply to the affected area.
A towering perennial, valerian can grow to about 5 feet tall and often sports white flowers that provide a happy space for bees and butterflies. Because of that, it’s advisable to plant near vegetables and fruits that can benefit from pollinators, such as melons, tomatoes, or cucumbers. Its robust size also makes a nice backdrop to an ornamental landscape, and it trellises well on fencing.
- Varieties
The standard variety of valerian is called simply “common valerian,” or “official valerian” in reference to its botanical name. This type is native to Europe and temperate parts of Asia, and is remarkably hardy, down to -20 degrees Fahrenheit. Although other varieties are sometimes mentioned, finding seeds for these is difficult, and it’s much easier to secure the familiar, well-known variety.
- Plant
Although valerian can be grown from seed, germination can be tricky, so it’s best grown through root division. Dig up a small amount of an existing plant, leaving the majority of the roots in place, and transplant into a your garden space after loosening the soil. Place transplants into the soil carefully, and water thoroughly to help reduce shock. Mulch around the roots to assist with moisture control.
If you prefer to give seeding a try, start the seeds indoors in a small container (about 2 inches or so) first, which will keep the roots warmer, aiding in germination. Cover with a very thin layer of vermiculite, a silicate that’s fluffy and pebble-shaped. It helps to promote fast root growth, anchor young roots, boost moisture retention, and assist germination. Look for horticultural vermiculite, as opposed to other types that are used for shipping chemicals or enriching concrete. In the case of valerian, it helps to let light in for the seeds, but still protects the top layer of the soil during the germination process.
As the plant grows larger, transfer to a larger container (at least 6 inches deep) so the roots can establish more firmly. Transplant outside in early spring, after the last frost.
Use valerian seeds as soon as you can; they don’t store for long and germination suffers if you’re using seeds that are left over from the previous season.
- Grow
Once valerian is established, maintenance is minimal. It’s best to mulch around the roots each spring and autumn so that roots are well protected.
Keep in mind that cats love valerian, usually as much as catnip, and some ancient herbalists would gauge a plant’s potency based on how eager cats were to destroy it. If kitties are becoming an issue, consider some fencing or netting, but in general, if your cats are rolling in the valerian, it means you have a good crop.
- Harvest and Store
Although valerian leaves can be dried and used, the part of the plant most commonly used is its potent roots. Wait till after the plant’s flowering and summer stages and harvest part of the roots in late autumn of its second year, once the greens have died back and the plant’s energy is going into the roots to prepare for winter. Be sure to leave enough roots to keep the plant healthy for the next season—that’s not too difficult since even a small amount of the roots can be potent, and it only takes about a teaspoon of ground roots to make an infusion.
During the autumn, you can use fresh roots, as long as they’re thoroughly washed and allowed to dry. For preparations during the winter, let the roots dry in a well-ventilated area and store in an airtight glass jar in a cool, dark place.
One important note: valerian root has a very distinct aroma, which I tend to equate with dirty feet. Be prepared. If the smell bothers you too much while drinking tea, you can also get valerian’s benefits by putting some powdered root into empty gelatin capsules, available at co-ops, online, or some drug stores.
You can also dry the leaves to use as a tea for relaxation and insomnia. They aren’t as potent as the root, but they’re also much less stinky.
Valerian may aid menopausal sleep problems: study
- By Amy Norton (NEW YORK)
(Reuters Health) - The popular herbal sleep aid valerian could help ease some of the sleep problems that can come with menopause, a small study suggests.
Valerian root has been used since ancient Greek and Roman times for various health problems, including insomnia. Modern science is split on whether the herb works: some studies have indicated that it can ease insomnia, but few rigorous clinical trials have put valerian to the test.
For the new study, researchers in Iran randomly assigned 100 postmenopausal women with insomnia to take either two valerian capsules or inactive placebo capsules every day for a month.
That type of clinical trial -- in which neither researchers nor participants know who is taking the real treatment or the placebo -- is considered the "gold standard" of medical evidence.
Overall, the study found, 30 percent of the women assigned to valerian reported an improvement in their sleep quality -- which includes factors like how long it takes to fall asleep at night and how often a person wakes up overnight.
In contrast, only four percent of women taking the placebo reported better sleep.
Simin Taavoni and colleagues at Tehran University report the findings in the journal Menopause.
Sleep problems tend to become more common as people age, with studies suggesting that about half of older adults have insomnia symptoms, such as trouble falling asleep or staying asleep.
For women, menopausal hot flashes and night sweats can add to sleep problems.
The current findings are "encouraging," according to Dr. Jerome Sarris of the University of Melbourne in Australia, who was not involved in the study but has researched herbal approaches to treating insomnia, anxiety and depression.
And for women with sleep problems who are interested in valerian, "there is no harm in trying it," Sarris told Reuters Health in an email.
Women in this study reported no side effects, according to Taavoni's team. And in general studies suggest that any side effects from the herb are mild, like headache or upset stomach.
Valerian is also fairly cheap, with 100 capsules generally costing less than $10.
On the other hand, there's no research on the safety of long-term use, according to the U.S. National Center for Complementary and Alternative Medicine.
And despite the positive findings in the current study, there are still questions about valerian's effectiveness. In a recent review of clinical trials on alternative remedies for insomnia, Sarris and his colleagues found only weak evidence that valerian -- or other herbs -- work.
There was better evidence in support of yoga, tai chi and acupressure.
Lifestyle changes like cutting down on caffeine and getting regular exercise (but not too close to bedtime) are often recommended for insomnia. When those don't work, the mainstream medical fixes include prescription medications and cognitive behavioral therapy.
According to Sarris, future studies should look at valerian's effects on other measures of sleep -- like the total amount of time that people taking the herb are able to stay asleep and their daytime functioning.
Women in the current study took two valerian capsules a day, each containing 530 milligrams of valerian root extract. Both the valerian and placebo capsules they used were made specifically for the study.
One question that arises when taking valerian is whether you are actually getting the amount listed on the product label.
A recent report by ConsumerLab.com, an independent testing company, found that of nine valerian supplements sold in the U.S., five had lower amounts of the herb than indicated on the packaging. That included one product with no valerian in it at all.
In the U.S., valerian and other medicinal herbs are considered dietary supplements, and not regulated in the same way as drugs.
Valerian has an ancient reputation for sleep
- (The Irish Times)
DOES IT WORK? Valerian and sleep disorders
VALERIAN IS one of the world's top-selling herbal remedies. This is surprising given how bad it smells. Its odour has been compared to that of socks badly in need of washing or a sharp cheese that starving mice would avoid.
Nonetheless, valerian has been recommended since ancient Greek and Roman times for sleeping difficulties.
The root and rhizome (underground stem) are soaked in either alcohol or water to give an extract. Traditional herbalists recommend using the alcohol extract (or tincture).
However, most products are available as tablets made from dried extracts. The composition of the extracts has been shown to vary widely depending on how they are made.
- Evidence from studies
A recent systematic review of valerian research found 37 studies. However, much variation existed in how these studies were conducted, which makes overall recommendations difficult. The most recent and highest quality studies were conducted on tablets made from alcohol extracts.
Studies comparing valerian with a placebo found it no better at speeding up how quickly people fell asleep or for improving sleep quality. However, three studies compared valerian with benzodiazepines (sleeping pills from the same group as Valium). These showed that valerian was as effective as the pharmaceutical drugs.
Studies testing water extracts of valerian against placebo were much more variable in their results. Most of these studies were small, older and of lower quality. A few showed valerian was no better than placebo, but most showed benefits on some, but not all, tests.
Another group of studies tested combination products of valerian along with hops and/or lemon balm. These herbs are alleged to improve sleep themselves and to have even better effects in combination. However, the studies had variable results, mostly showing that the combinations were no more effective than placebo.
In contrast to pharmaceutical sleeping tablets, valerian does not have an immediate sedative effect. General recommendations usually state that it needs to be taken consistently for one to two weeks before improvements will be seen. While this approach to taking valerian has not been tested specifically, most of the placebo-controlled studies that lasted two weeks or longer did not find valerian more effective than placebo.
- Problematic aspects
The various studies did not report any serious adverse effects with valerian. Some mild side effects were reported, such as headache, intestinal problems and morning drowsiness. The side effects with benzodiazepines were more frequent and more problematic.
Valerian should not be taken along with alcohol, benzodiazepines or other sedatives in case they enhance one another's effects in unpredictable ways. Concerns have been expressed that valerian may interfere with how other drugs are eliminated from the body, but little research has been conducted in this area.
- Recommendations
Valerian is a herbal remedy with an ancient reputation for improving sleep quality. It appears to be safe and does not have as many side effects as commonly prescribed sleeping tablets. While people often report beneficial results, most recent studies have not found it any more effective than placebo. However, a few studies have found it to be similar in effectiveness to benzodiazepines.
Such contradictory results may arise because of the variety of valerian products that are available. These are made from different species and prepared in different ways.
The studies themselves have also used numerous ways to measure the quality of people's sleep, which can be difficult to measure accurately.
Given its lack of side effects, valerian may be worth trying. Most studies use 400-900mg valerian extract, taken about two hours before bedtime. If no improvements are seen after two to three weeks, other options should be investigated.
What You Need to Know About Valerian
- By Cathy Wong, ND (Reviewed by a board-certified physician)
Health Benefits, Uses, Side Effects & More
- What is Valerian?
Valerian is a plant native to Europe and Asia. It grows to up to four feet high and has trumpet-shaped flowers. The roots are used medicinally. Although the fresh root is relatively odorless, the dried root has a strong odor that many find unpleasant.
Valerian is believed to have been used since at least the time of ancient Greece and Rome. It was used as a folk remedy for a variety of conditions such as sleeping problems, digestive complaints, nervousness, trembling, tension headaches and heart palpitations.
Valerian's popularity waned with the introduction of prescription sleep medication.
There is no consensus on the active constituents of valerian. It's possible that valerian's activity may result from a combination of compounds rather than any one. Valerian appears to increase the body's available supply of the neurotransmitter gamma aminobutyric acid (GABA), possibly by increasing its production, decreasing its absorption or slowing its breakdown.
Valerian can be found in capsule, tea, tablet or liquid extract forms in most health food stores, some drugstores and online.
Other names for valerian include All-heal, Amantilla, Setwall, Setewale, Capon's Tail, and Valeriana officinalis. Uses for Valerian
So far, scientific support for the potential benefits of valerian is fairly lacking.
1) Insomnia
The use of valerian is supported by some evidence from clinical studies. The problem with many of the studies, however, is they've generally been small, used different amounts of valerian for varying lengths of time, or had problems with the study design, making it impossible to form a conclusion about the effectiveness of valerian.
Valerian appears to be less effective than prescription sleep medication. One possible advantage of valerian, however, is that it may not have as much of a "hangover" effect on mental or physical functioning the following day. Also, people taking sleeping pills sometimes have a temporary worsening of insomnia when they are discontinued, an effect that hasn't been reported with valerian.
2) Anxiety
Valerian is also used for anxiety, although there's insufficient evidence that it's effective.
- Caveats
People taking medications for insomnia or anxiety, such as benzodiazepines, should not combine these medications with valerian.
Side effects of valerian may include headache, dizziness, itchiness, upset stomach, drowsiness during the daytime, dry mouth and vivid.dreams.
Rarely, liver damage has been associated with the use of valerian. It's not certain whether the cause of the liver damage was due to valerian itself or to contaminants in the product. Until we know more, people should use valerian only under the supervision of a qualified health care practitioner and those with liver disease should avoid it. Although liver damage doesn't always produce noticeable symptoms, if excessive tiredness, intense itching, nausea, vomiting, diarrhea, pain or discomfort in the upper right side of the abdomen, or a yellowing of the whites of the eyes or skin occurs, see your doctor immediately.
Valerian may cause excessive sleepiness or daytime drowsiness if combined with other drugs that cause drowsiness, such as the benzodiazepines Ativan (lorazepam) or Valium (diazepam), some antidepressants, narcotics such as codeine, and barbituates such as phenobarbitol, or with over-the-counter sleep and cold products containing diphenhydramine and doxylamine.
It may also cause excessive sleepiness if taken with herbs thought to have a sedative effect, such as hops, catnip and kava.
Valerian is broken down in the liver. Theoretically, it could interfere with the effectiveness of medications that are broken down by the same liver enzymes, such as:
- • allergy medications like fexofenadine
- • cholesterol medication such as lovastatin
- • antifungal drugs such as itraconazole and ketoconazole
- • cancer medications such as irinotecan, etoposide, STI571, paclitaxel, vinblastine or vincristine
Valerian supplements haven't been tested for safety and keep in mind that the safety of supplements in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications has not been established. You can get tips on using supplements here, but if you're considering the use of valerian, talk with your primary care provider first.
Herb to Know: Valerian
- By Barbara Pleasant
Try soothing valerian for sweeter sleep.
Sometimes known as garden heliotrope, valerian is one of the most fragrant perennials you can grow. Its rounded clusters of pale pink blooms perfume the garden and indoor bouquets for up to six weeks in early summer.
But valerian is much more than a pretty flower. Its roots contain compounds with calming effects so potent that valerian sometimes is called "poor man’s valium." (Valium is not made from valerian, but the two travel similar neural pathways in the brain.)
More than 1,800 years ago, the Greek physician Galen prescribed valerian for insomnia. The National Institutes of Health’s recent review of studies on valerian’s effectiveness drew "inconclusive" results, but two of these studies showed that valerian helped people fall asleep faster. In the study with the most participants, conducted in Switzerland in 1982, valerian reduced nighttime awakenings, especially among people who reported they were poor sleepers.
The active ingredients in valerian are water soluble, so you can take it as a simple tea. Although some think its flavor "foul," I find these claims to be wildly exaggerated. I steep ½ teaspoon dried or fresh snipped valerian root and 1 teaspoon chamomile in 1½ cups boiling water to make a potent nightcap for two. Even without honey, the tea tastes just fine to my sleep-challenged palate.
Other people like to combine valerian with hops, which also has sedative effects. Or you can buy valerian as a supplement. The typical before-bed dosage is 600 mg; exceeding this level could make you feel groggy the next day.
- Growing Valerian
Native to Western Europe, valerian grows into a robustly upright, 5-foot-tall tower of sweet vanilla-and-clove fragrance. You can grow the plants from seed sown directly in the garden; or start seeds indoors, then set out container-grown plants in spring or late summer. Choose a sunny spot with access to water as valerian grows best with constant light moisture.
Established plants bloom in early summer and are most fragrant in late afternoon. If you live in the Northeast—where valerian often becomes weedy—be sure to snip off faded flowers to prevent reseeding. After several seasons, established clumps can be dug and divided in spring or fall.
In spring and fall, the medicinal compounds in valerian roots are at their peak potency, so these also are the best times to harvest. Simply dig the plant, with roots intact, and hang it in a dark location indoors to dry. Freshly dug valerian roots have been said to smell like dirty socks, but to me they smell more like slightly soured laundry with a hint of mint … and after a couple of days of drying, the odor dissipates. When the roots are crisp-dry (after several weeks), snip off the best and store them in airtight containers in a cool, dark place.
Three herbal remedies to beat insomnia
- Source:http://www.stuff.co.nz/life-style/home-property/79572376/three-herbal-remedies-to-beat-insomnia
- By JANE WRIGGLESWORTH
- HOP PILLOW
Most of us know that hops are a key component of beer - but in herbal medicine they're favoured for their calming effect on the nervous system.
That's good for those who suffer from insomnia (myself included), and it's especially good for those who cannot take valerian (which has the opposite effect on some people – like me), though frequently you see the two herbs combined.
Hop pillows were first made popular by King George III, who supposedly used one to relieve his insomnia.
You can make your own hop pillow easily enough – just fill a small bag with fresh hops and sew it closed, then sleep with the bag in such a way that you can smell it. Replace it every few months as the therapeutic properties will diminish over time.
- VALERIAN TINCTURE
The active constituents in valerian depress the central nervous system in a similar way to GABA, a relaxing neurotransmitter in the brain. Clinical studies have shown that valerian is effective in the treatment of insomnia, mostly by reducing the time it takes to go from fully awake to asleep and improving sleep quality.
Valerian is easy to grow in rich, heavy loam with good moisture. It's a hardy perennial, with summer flowers reaching up to 1.5m high, but as it's the root that is used, you may want to snip off the flowers so that the plant puts more energy into the rhizomes.
You can make a tincture by soaking the chopped roots in three times their volume of vodka. Place both in a jar, screw the lid on tightly and store in a cool, dark room. Shake daily for 4-6 weeks, then strain. Alternatively, you can steep slices of fresh or dried root in freshly boiled water to make a tea.
- SCULLCAP TEA
Scullcap is a relaxing nervine used to relieve stress and anxiety, and it can also be taken at night to quieten a busy mind. It is often used with passionflower (Passiflora incarnata) as a overall herbal mind-body sedative. Skullcap leaves can be used either fresh or recently dried, as they lose their potency as they age. For a good night's sleep, make a strong tea with a couple of tablespoons of leaves, taken perhaps an hour before retiring.
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7 Ways to Fall Asleep Without Ambien
- By Leslie Price
Stress, caffeine, car alarms, the neon sign outside your window — there are all sorts of elements conspiring to ruin your sleep. If you’re not quite ready for prescription solutions, natural sleep aids can seem like a promising middle ground. But which ones actually work? We sifted through medical studies and spoke with experts to round up seven ways to get some rest when your blackout curtains just aren’t cutting it.
Before we start, some caveats: Natural sleep supplements aren’t subject to the same restrictions as, say, Ambien, so “there’s a bit of a buyer-beware situation with these,” says Dr. Lawrence Epstein, assistant sleep clinic medical director, division of sleep and circadian disorders, at Brigham and Women’s Faulkner Hospital. “Supplements aren’t regulated the way that medications are regulated,” he cautions. “Companies are not required to prove that they work. They’re not even required to prove that they’re safe, or that they deliver what they say they deliver."
There’s also lack of data regarding supplements’ efficacy, which doesn’t necessarily mean they don’t work — many simply haven’t been studied enough. “With pharmaceuticals, there is a company that is going to make a lot of money if the pharmaceutical is proven to work,” says Dr. Catherine Darley of the the Institute of Naturopathic Sleep Medicine in Seattle. That’s not the case with many natural cures, which is part of the reason why there is a dearth of scientific research. “There are financial forces at play in funding the research.”
That said, if you’ve been on the Ambien train a few times and are searching for something that won’t make you blackout and sleep eat, natural sleep supplements are worth a try. They don’t come with a laundry list of freaky side effects, aren’t habit forming, and don’t require a trip to the doctor’s to obtain.
When considering supplements, it would behoove you to consult with a naturopathic doctor. “The dose you take, how you take it (with or without food), and the timing makes a huge difference,” says Darley. But first, here’s our list of seven all-natural options to choose from.
Melatonin: Melatonin is a hormone naturally produced by the body to help regulate our circadian rhythm, the internal clock that includes the sleep-wake cycle. There are both over-the-counter and prescription medications that include melatonin. Though it does have a “mild” soporific effect, says Epstein, “its greater role is with the timing of sleep and helping people regulate their circadian rhythms.”
“It is very useful for circadian problems,” echos Darley, “particularly delayed sleep phase. People need to take it six hours before bed to have that phase-shifting effect, to shift your body clock earlier. Many people don’t know that.” If you’re a night owl, have jet lag, or are a shift worker, melatonin could help you fall asleep at a normal time of night.
L-tryptophan: The amino acid L-tryptophan was pulled off shelves in the '90s due to a contamination issue (speaking to that earlier point about supplements being unregulated), but has been back on the market for ten years and is now considered safe by the FDA. LT is not naturally produced by the body; you have to get it from food (it’s in sleep-inducing foods like turkey and milk) or a supplement. Once absorbed, it’s eventually converted to serotonin, the precursor to melatonin. Unlike other natural sleep aids, there have been many studies concerning LT’s effectiveness. It seems to work like a sedative, helping you feel sleepy and fall asleep faster.
“5HTP can be helpful, and sometimes can be more easily taken than tryptophan. The thing with tryptophan is you are supposed to take it away from food, so it’s not competing with other amino acids. Take it a few hours after dinner,” says Darley. “It can give some people an allergic response, like a rash,” says Sanjeev Kothare, M.D., associate professor, department of neurology, NYU Langone’s Comprehensive Epilepsy Center. “So you have to be careful with tryptophan.”
Valerian root: This herb is commonly included in sleep supplements, and research backs up its effects: It can help you fall asleep faster and improve the quality of your sleep. “Valerian root has been around for a very long time,” says Epstein. “It has some potential to affect a couple of the sleep systems, like GABA and serotonin, and there have been a number of small trials performed.”
“Valerian is pretty well studied, though some of the results are mixed,” says Darley. “I don’t often use it in my practice, but I am working with people who have chronic, long-term insomnia and are at the point where they need something stronger.” It could be more effective, “for a person having insomnia thanks to temporary upset or a life event, for those whose sleep isn’t as disturbed long-term.”
“There’s anecdotal data that Valerian does work in sleep induction. How it works is unclear,” says Kothare. “But it works.” Valerian root is endorsed by Dr. Andrew Weil, who writes that the “sedative herb,” which can be found relatively easily, should be taken a half-hour before bedtime.
Magnesium: A few small studies have shown a link between magnesium deficiency and poor sleep. And according to the University of Maryland Medical Center, most people in the U.S. aren’t getting enough magnesium in their diets. The “miracle” mineral is endorsed by Dr. Frank Lipman, Gwyneth Paltrow’s guru, who recommends “taking 1,000 mg” before bed, as well as Dr. Weil.
“Magnesium is known to have relaxing properties,” says Darley, “and it’s one of the nutrients that many Americans are deficient in because we don’t have a very magnesium-rich diet and because magnesium is used up in the metabolism of sugar. We have high-sugar diets, so we burn through a lot of magnesium, and then we’re not replenishing it with magnesium-rich foods.” Try one of the magnesium drinks on the market that “seem more absorbable and calming.”
Hops: This plant, a crucial component of beer, has been studied for its sedative effects and has historically been used for sleep issues. Hops “have a soporific effect,” says Kothare. Though there’s not a ton of evidence that hops alone will cure insomnia (it’s often taken with valerian root), there have been some positive results regarding its usefulness. As Men’s Health explains, “Most hops-related sleep studies with humans pair the extract with valerian and prove that, when taken together — usually 120 mg of hops extract with 500 mg of valerian extract — the combination may help to improve sleep and decrease the time it takes to fall asleep.”
An important note: This doesn’t mean that beer is a sleep aid. Alcohol has been proven to disturb the quality of sleep, and over time, alcohol abuse can screw up your sleep permanently.
Chamomile: Consumed as a tea or tincture, chamomile is a very, very gentle sleep inducer. In other words, this one isn’t going to help you if you’re a chronic insomniac. Still, if you’re doing all the things to try to sleep better, it certainly can’t hurt. “It’s mild but helpful,” says Darley. “I have had many patients say that they get some help with chamomile tea. It doesn’t solve their problem, but it decreases the amount of time it takes them to fall asleep or helps them feel more relaxed.”
“It works well with lavender, “ says Kothare, who recommends the herbal combination in a soothing bath.
Tart cherries: Tart cherries are a close relative to sweet cherries. They offer more nutritional value, and their juice is a proven source of both melatonin and tryptophan. In a much-talked-about study published last year, tart cherries were shown to help people sleep longer — nearly an hour and a half more per night. If you don’t have problems falling asleep but tend to wake up way too early, tart cherry juice could be just the trick. It “could be something worth trying for mild insomnia,” says Darley.
Medicinal Uses & Benefits of Valerian
- By Tracey Roizman, D.C. (Demand Media)
Valeriana, a genus of perennial flowering plant native to Europe, North America and South America, contains several species with potentially medicinal benefits, collectively referred to as valerian. Herbalists have used valerian, a mainstay in traditional medicine, since 200 A.D., according to the University of Maryland Medical Center. Consult your doctor about the appropriate use of valerian.
- Anti-Anxiety
Valerian helps alleviate symptoms of anxiety, according to a study published in the July 2010 issue of the journal "Phytomedicine." In the laboratory animal study, two valerian extracts showed the ability to bind to receptors for GABA, one of the brain's calming neurotransmitters, in a manner similar to that of benzodiazepine drugs. Doses of 3 mililiters per kilogram of body weight of whole valerian root extract and 3 miligrams per kilogram body weight of valerenic acid, an extract of valerian, both reduced anxious behavior. Results of this preliminary study support valerian's traditional use as a natural method to manage mild anxiety.
- Sleep Improvement
A type of valerian known as Valeriana wallichii, may help you sleep better, according to a laboratory animal study published in the July 2012 issue of the journal "Phytomedicine." Participants who took doses of 200 and 300 milligrams per kilogram of body weight fell asleep faster and woke up fewer times during the night. Total sleep time increased and brain levels of the neurotransmitters norepinephrine and serotonin were improved. Additionally, slow brain waves during non-REM sleep increased, indicating improved sleep quality. Researchers concluded that Valeriana wallichii's sleep benefits may be related to its effects on levels of neurotransmitters and certain other amino acids in the brain.
- Liver Protection
A form of valerian known as Valeriana jatamansi, an herb used in traditional Indian herbal medicine, may offer liver-protective benefits, according to a study published in the December 2010 issue of the journal "Methods and Findings in Experimental and Clinical Pharmacology." In the laboratory animal study, supplementation with Valeriana jatamansi for nine weeks reduced elevated liver enzymes. Researchers note that the herb has also been shown to decrease overactive cell reproduction in response to chemical irritants and conclude that Valeriana jatamansi shows potential as a natural treatment for liver cirrhosis. Further studies are needed to determine if these preliminary benefits extend to humans.
- Antioxidant Benefits
Antioxidants help protect cells from the damaging effects of toxins and cellular waste products. Antioxidant activity of valerian was demonstrated in a test-tube study published in the January 2013 issue of the "Pakistan Journal of Pharmaceutical Sciences." In the study, levels of valerenic acid and valepotriates, valerian's active constituents that provide antioxidant benefits, were compared between Valeriana officinalis and two other plants that contain valerenic acid -- Valeriana sisymbriifolia and Nardostachys jatamansii. Results showed that the compounds were present in all three plants and that Valeriana officinalis contains the highest levels, providing the greatest antioxidant activity.
Valerian—How this “Stinky Herb” May Help Us Sleep
- By Alison Stanton
For thousands of years, people have been taking valerian to help them sleep, and to ease the effects of stress and anxiety.
However, if you’re going to give this herbal remedy a try, you might want to put a clothespin over your nose—it is often referred to in literature as the “stinky herb.”
Actually, if you take it in capsule or tablet form, you should be just fine. Having said that, we recently were out of state visiting relatives and I had placed my bottle of valerian capsules in the same bag that contained our toothbrushes and my older son definitely noticed the smell coming from the bottle as he reached into the bag to get his items. I often take valerian with me when traveling by plane for many days with my two sons, just in case I need a boost to my emotional equilibrium!
In spite of its odor, valerian appears to be quite sweet when it comes to its abilities to help us feel calmer and to get a better night’s rest. Some people have also used it as both a diuretic and to help ease stomach cramps.
To make the tablets or capsules, the root of the valerian plant is typically freeze-dried into a powder. I’ve also seen valerian “calming” teas in the health food section of my favorite grocery store. I prefer the capsules as they are easy and quick to swallow. It is often standardized to contain 0.3-0.8 percent valerenic or valeric acid, although interestingly, researchers are not 100 percent sure that this is the key ingredient.
What scientists do believe is that valerian works by increasing the amount of gamma aminobutyric acid, or GABA, in our brains. GABA helps to modulate our nerve cells and can help reduce anxiety. The drugs Xanax and Valium, which are in the class of drugs called benzodiazepines, also work by increasing the amount of GABA in the brain.
Many people take valerian to help them fight bouts of insomnia. It is often combined in formulas with things like lemon balm, hops, and other herbal remedies that are also typically found to cause
Photos of Valerian Herb, Flowers, Plants and leaves
Valerian flowers
Valerain Leaves
Valerian flowers and pods
Young Valerian plant
Valerian as Wall decoration
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