Q: I tend to get very stressed out, and though I eat right, get enough sleep and exercise regularly, I still find that I'm feeling anxious. Are there any safe alternative remedies out there that I could try? —Joy, Little Rock, AR

A: Absolutely, there are many ways to decompress without the use of strong, sedative prescription meds like Ativan, Valium, Tranxene or Xanax. You can try safe, alternative remedies that are sold nationwide at health-food stores and pharmacies. Here are some of the most popular and effective supplements. But please note: You should consult your doctor before taking any supplement, and if you try these remedies and your symptoms don’t improve.

Rhodiola

What it is: This herb has been used for centuries in Arctic and Alpine regions to help people cope with the bitter cold and stressful environment. A 2003 study of Russian cadets found that those taking Rhodiola had less fatigue and better cognitive performance. Studies have shown that the herb also regulates blood pressure and heart rate. I call it “nature’s Valium,” but don’t be fooled — Rhodiola won’t put you to sleep like the drug Valium; it’s just very calming.

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How to take it: Rhodiola is best taken as a capsule or liquid extract (these are easier to absorb than tablets). You may feel effects within a few days. Take 50 to 100 mg, two or three times daily for about three consecutive months. It’s safe to take Rhodiola every day, but if you need a stress remedy for an extended period of time, that may be a clue that it’s time to make other changes in your life to lower your anxiety level.

Magnesium

What it is: You need this mineral to make adrenal hormones, relax muscles and fight fatigue. Some people who have severe depression are deficient in magnesium, so I feel safe recommending this calming mineral to most people with depression or anxiety. Magnesium also boosts levels of our “happy” brain chemical, serotonin — and we need it for healthy brain function — so it should be fine to take, even if you’re on antidepressant drugs that raise serotonin levels (SSRI drugs like Prozac, Paxil and Zoloft).

How to take it: Picking the right brand is important, because some types (citrate, sulfate or oxide) tend to cause diarrhea in people. Look for magnesium “chelate” or “glycinate,” sold in capsule form. Solaray makes a good magnesium supplement that you can find at health-food stores nationwide. Aim to take about 200 mg once or twice a day. Don’t go over that amount; large doses can cause diarrhea and heart-rhythm changes. You can add 20 or 25 mg vitamin B6 once daily, for added punch: This B vitamin helps magnesium do its job.

GABA

What it is: GABA is the abbreviation for gamma aminobutyric acid, a chemical that our brain produces while we sleep. It is the calming sister of an excitable, hyper chemical called glutamate. The balance between GABA and glutamate makes the difference between relaxation and agitation. Some believe a deficiency of GABA makes one more prone to seizures. GABA is what is released in our brain when we take sleep drugs like Ambien, Sonata, Lunesta or temazepam. It is sold at health-food stores and it can help relieve tension (in smaller doses) and put you to sleep (in larger doses).

How to take it: For anxiety, try 100 to 250 mg, two or three times a day. For sleep, up the dosage to 750 to 1,000 mg at bedtime. Since GABA makes you sleepy, I wouldn’t recommend combining it with other sleep aids — taking too much can slow breathing and heart rate to dangerous levels. Also, don’t take it with alcohol.

Green Tea

What it is: Green tea contains an amino acid called L-theanine, which has a calming effect on the body. A study in a 2001 issue of the journal Alternative and Complimentary Therapies found that L-theanine lulls your brain into producing alpha brain waves, the same type that are created when you meditate. It also sparks production of GABA.

How to take it: Take 100 to 200 mg of L-theanine (or drink 2 cups of green tea) right before that stressful meeting — it takes about a half hour to kick in.

Stay-Sane Tips to Go With the Supplements

There are other proven ways to ease stress and tension in the body. Try them!

Meditation
When Tibetan Buddhist monks were tested in America, scientists found that their gamma brain waves — the kind that help you stay calm and focused — were off the charts while they were meditating. Meditation can also help you stay positive, which can alleviate symptoms of stress and depression. Even novice meditators will benefit: You don’t have to fold up like a pretzel in order to feel better and contemplate the meaning of life; just sit still and focus on a flower, or a photo of someone you love. (For an introduction to meditating, click here.) Try to meditate for 10 minutes a day for a week and see how you feel.

Exercise
If you feel like knocking out your coworker, go to the gym and hit the boxing heavy bag or do a hundred crunches instead. This can help you release stored tension and get a six-pack. If these don’t appeal to you, then try Pilates or yoga, two fantastic, gentle forms of exercise that allow you to tone, strengthen and chill out.

Massage
This stress reliever has been proven in clinical trials to reduce levels of cortisol, a stress hormone in the body that increases the size of our love handles and spikes our blood pressure. It’s amazing what a trained licensed massage therapist can do to relieve pain in areas that hold stress, like your shoulders, your neck, your head, your back or your feet.

Movies
Why rent “Saving Private Ryan” when you can rent “Borat” instead? Laughter has been shown to reduce blood pressure, boost immune function and raise endorphins. Also, I think it’s best to skip the nightly news — it’s never good and, I promise you, it won’t make you any happier.

Suzy Cohen, RPh, has been a licensed pharmacist for nearly 20 years and is the author of "The 24-Hour Pharmacist — Advice, Options and Amazing Cures from America's Most Trusted Pharmacist." Read more about her here.



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