Gail Edgell: I think you probably have dealt with women who are going into menopause and suffering from burnout, fatigue and adrenal stress. Can you tell us a little bit about that?
Dr. Chilkov: I think that in modern life, most of us are spread quite thin. We use up our energy every day and do not get enough rest. This is particularly true of women in midlife who may be trying to take care of many generations of family members or juggling careers and family. They may experience chronic fatigue, even though they may sleep enough at night. This can become an ongoing cycle for women.
Gail Edgell: If that is the case, what are some things they can do?
Dr. Chilkov: I want to address a few things. I want to talk about adaptogenic herbs. These are herbs that are used to counteract the adverse effects of stress. I will talk a little bit about lifestyle and things to avoid as well.
The real beauty of Chinese herbs is in their ability to nourish and support us, particularly when we are burned out and deeply stressed. I want to give you a sense of what adaptogens are because there are quite a lot of them — the most famous is Ginseng. These are herbs that help us deal with stressful and environmental challenges. They reduce some of the negative effects of stress, enhance physical and mental performance, and help us recover from prolonged exhaustion or prolonged illness. They promote vitality and longevity and really boost the immune system and overall well-being. Traditionally, this is how they have been used to increase energy.
Gail Edgell: There are three of them that you want to talk about?
Dr. Chilkov: I am going to talk about three herbs that anyone can use quite safely. I want to emphasize that these are not stimulants. They are not like using caffeine. These feed your energy at the base. It’s really important to understand that these tonic herbs are really like concentrated foods or super vitamins.
The first herb is called Rhodiola; it’s common name is “arctic rose.” This herb actually is native to Siberia and Russia. Many of these herbs live in harsh environments. The plant makes defenses against said environment and concentrates certain constituents. These are the things that end up making that plant medicine for us.
Rhodiola is one of my favorite herbs. It has a wide range of actions, as most adaptogens do. It’s really one of the great anti-fatigue herbs. It’s used by Olympic athletes, for example — it really increases physical endurance and allows you to work much more productively. It’s one of the greatest longevity herbs. It really shortens recovery time if you are dealing with an illness. It also has a really big impact on the brain, which is one of the reasons that I like it so much. It increases memory and learning capacity.
Some people have insomnia because stress hormones are spiking at night and waking them up. Rhodiola is one of the herbs that will lower cortisol, the stress hormone, in your brain. Having elevated cortisol in your brain will also lead to depression. So Rhodiola is used both to help people sleep and to deal with depression and extreme stress. Of course, depression and insomnia can be symptoms of stress. This is an herb that balances the nervous system and the endocrine or hormonal system. It’s a much more balanced herb than Ginseng, and it can be taken by a wide range of people.
Rhodiola has also been used for sexual enhancement. It’s used by bodybuilders and in weight reduction. But mostly, I think of it as an herb for stress and for the immune system.
Gail Edgell: Did you say that you have two others?
Dr. Chilkov: Yes. American Ginseng is a very unique Ginseng. It’s an herb that I like much better for women than Korean Ginseng and Chinese Ginseng, although those are quite safe for women. American Ginseng is much more balanced. It not only will boost your energy, but it will help you relax and calm down as well. This is what the Chinese call the balance between “yin” and “yang.” American Ginseng is very good at this in the same way that Rhodiola is.
Ginsengs have been used in Asia for over 5,000 years. They are among the most widely used and valued herbs in all herbal traditions. Actually, “Ginseng” translates into “promoting essence.” This is a way to think about adaptogens and Ginseng in particular. We are lucky to have a very potent Ginseng that comes from right here in America. You will see American Ginseng labeled as Panax quinquefolium rather than Panax ginseng. It is not as warming as Chinese Ginseng and Korean Ginseng — because women have hot flashes as a part of menopause, they don’t want to take heating herbs. It is a very good choice for that reason. It is a soothing, relaxing energy tonic. It also happens to be very good for digestion.
Ginseng also helps balance our blood-sugar levels. When our blood-sugar levels are going up and down, we can be very moody. And that can be very stressful.
The last herb I want to discuss is an herb from India. It is called Ashwaganda. This is sort of like the Ginseng of India. It is one of the most widely used herbs. Again, I am choosing this herb out of all the adaptogens to include in this group because it not only boosts your energy but calms you down and relaxes you. Sometimes, when we are stressed, we are so tired that we cannot relax. We want to look for herbs that not only will give us more stamina, endurance and solid energy but that will also help us unwind and get through the day without being tight, constricted and strained. I like this very much for that reason.
Ashwaganda has had a lot of studies done on it. It seems to prevent the depletion of Vitamin C and cortisol, the stress hormone that is produced by the adrenal gland — the gland that helps us deal with stress. Vitamin C is stored in the adrenal gland. When you are under a lot of stress, your need for Vitamin C goes up.
Ashwaganda is effective in preventing stress-related ulcers — that is one of its unique benefits. It also has this wonderful effect on the brain, providing clarity of mind. It has some anti-inflammatory properties; therefore, it has some anti-aging benefits as well.
Gail Edgell: Do people get these herbs from a natural food store? Are they all in one tablet or combination, or do people buy them separately?
Dr. Chilkov: You will see these herbs in separate capsules or separate extracts. You will also see stress formulas that combine these herbs. Putting them all together really gives complete support. You always want to buy high-quality herbs. I always suggest that you go to a natural food store or a natural pharmacy where there are knowledgeable people. Do not buy cheap herbs and vitamins. You won’t get the full effect.
I just want to say that you can’t ignore lifestyle choices when you are trying to manage stress. You just can’t take herbs and expect to feel dramatically better if you’re not getting enough sleep and exercise, if you’re not eating a diet that is high in protein and low in refined sugars. You also need to be getting good, healthy fats in your diet, particularly the omega-3 fats from fish oils or flax oil. And, of course, you want to avoid things like caffeine, stimulants and excess alcohol intake. If you really want to have a holistic plan for addressing burnout, you have to take a look at your lifestyle choices.
Gail Edgell: It sounds like there are a number of things that individuals can do for burnout, fatigue and adrenal stress.
Dr. Chilkov: To review, you can use adaptogenic, tonic herbs such as Rhodiola, American Ginseng and Ashwaganda. You also want to address your lifestyle factors. You want to be eating a good diet that is high in protein and high in healthy fats. You want to drink plenty of water. Practice good sleep habits, and avoid caffeine, stimulants and excessive alcohol intake.
Note: This article is an edited transcript of an audio interview. Changes have been made.
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