In today’s fast-paced world, stress has become an almost universal experience. From work deadlines to personal responsibilities, we constantly face pressures that affect our mental and physical wellbeing. While many people turn to medications or various coping mechanisms to alleviate stress, there’s a growing interest in natural alternatives. One such solution is holy basil, an Aryuvedic herb known for its stress-relieving properties. Let’s explore how holy basil can be a powerful ally for managing stress.

What Is Holy Basil?

Also known as Ocimum sanctum or “tulsi” in Sanskrit, holy basil is a leafy plant native to Southeast Asia. For centuries, it has held a place of honour in Ayurvedic medicine, where it’s often called the “Queen of Herbs.” Unlike the sweet basil commonly used in Western cooking, holy basil has a distinct, slightly peppery flavour and offers a range of health benefits. It is considered a sacred plant in Hindu culture, where it’s often cultivated in households as a symbol of protection and purity.

The medicinal benefits of holy basil are attributed to its high concentration of phytochemicals including ursolic acid, eugenol, and rosmarinic acid. These natural compounds have antioxidant powers and the ability to reduce inflammation, support immune function, and balance the body’s stress response.

How Holy Basil Reduces Stress

Holy basil is classified as an adaptogen, a unique category of herbs that helps the body adapt to physical, psychological, and environmental stress. Adaptogens work by balancing the adrenal system, which controls how our bodies respond to stress. When we experience stress, our adrenal glands release cortisol, also known as the “stress hormone.”

While cortisol is helpful in short bursts (such as during a “fight-or-flight” response), prolonged elevation of cortisol levels can lead to chronic stress and related health issues like anxiety, depression, and even weight gain.

Holy basil is known to regulate cortisol levels, allowing the body to manage stress more effectively. By helping stabilize the release of cortisol, it prevents the body from staying in a prolonged stress response. This is crucial because it enables the nervous system to recover more quickly, ultimately promoting a feeling of calm and relaxation.

Scientific Studies Supporting Holy Basil’s Effects on Stress

Holy basil has shown neuroprotective, cognition-enhancing, and stress-reducing effects in animal models. Human studies show similar effects.

A review found that daily supplementation of 300 mg of holy basil in young adults led to a significant reduction in anxiety and stress levels, with two studies reporting reductions of 31.6% and 39% in overall stress-related symptoms and psychosomatic problems over four weeks compared to a control group.[i] Another study found that taking a daily capsule of Ocimum sanctum, which contained 300 mg of an ethanolic leaf extract, led to a significant improvement of cognitive performance markers, lowered salivary cortisol, and alleviated anxiety symptoms after 15 days, compared to placebo.[ii]

Several studies support the claim that holy basil can effectively reduce stress and its negative effects on the body such as sleep problems, exhaustion, and forgetfulness. Additionally, they showed improvements in overall wellbeing, mood, and cortisol levels.

Further Health Benefits of Holy Basil

Aside from its stress-relieving properties, holy basil offers a wealth of other health benefits.

Antioxidant Properties

Holy basil is rich in antioxidants, which help neutralize free radicals and reduce oxidative stress in the body. This is especially beneficial for brain health and overall vitality.

Immune Support

The herb has antimicrobial properties, making it effective against common pathogens, which can help support a strong immune system.

Anti-Inflammatory Effects

Chronic inflammation is linked to various diseases, from heart disease to cancer. Holy basil contains compounds that reduce inflammation, supporting long-term health.

Improved Digestion

Holy basil is known to improve digestion and promote a healthy gut, which is important because the gut-brain connection plays a significant role in mood regulation.

Blood Sugar Regulation

Holy basil was shown to have a positive effect on blood sugar, which is helpful in chronic stress, which impairs glucose control.

How to Use Holy Basil for Stress Relief

Holy basil is available in several forms including dried leaves, tea, tinctures, and capsules. Here are some popular ways to incorporate it into your daily routine:

• Tulsi Tea: Brew holy basil leaves to make a soothing tea. Many people find that drinking tulsi tea once or twice daily helps them feel calm and grounded.
• Tinctures: Holy basil tinctures are liquid extracts that can be added to water or juice. This form is often more potent than teas and capsules, so it’s best for those seeking a higher dosage.
• Capsules: If you prefer a more convenient option, holy basil capsules or tablets provide a concentrated dose. Follow the recommended dosage on the label or consult a health-care practitioner.

Are There Any Side Effects?

Holy basil is generally safe for most people, but it may have mild side effects like nausea or dizziness if taken in large doses. Pregnant or breast-feeding women should avoid it, as it can stimulate uterine contractions. As with any supplement, consult a health-care practitioner before adding holy basil to your routine, especially if you’re taking other medications.

Incorporating holy basil into your life can be a natural way to address stress while reaping numerous other health benefits. Its adaptogenic properties make it an ideal choice for those who experience the physical and emotional effects of stress daily. By reducing cortisol levels, promoting relaxation, and supporting overall health, holy basil offers a holistic approach to stress management.

Dr. Kaitlyn Zorn, HBSc, ND

A Guelph naturopathic doctor who uses a blend of modern science and traditional healing therapies to treat the whole person. Her journey has helped her develop an interest in brain health, pain management, and critical illness relief.

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