THEANINE- Relaxation without getting Drowsy!
Ellen Kamhi , PhD, RN, AHG, AHN-BC
Getting a good night’s sleep is challenging for many individuals. There are substances in nature that can help with rest and relaxation, without the harsh side effects that may be experienced with pharmaceutical drugs.
As scientific evaluations continue on assessing the therapeutic effects of natural remedies, there is more information available about specific natural compounds that can be useful for overall health, as well as helping with sleep. One of these compounds is called L-theanine.
L-theanine is an amino acid that is found in tea leaves. Tea leaves are from a specific plant known as Camellia Sinensis. The leaves of this plant are picked and then processed in different ways to create both Green tea and Black tea. L-theanine can also be extracted from some species of medicinal mushrooms.
Scientists have been investigating the mechanism of action of how L-theanine might be helpful to support relaxation. This substance has the ability to increase GABA (Gaba Amino Benzoic Acid), which is an important natural chemical that helps the body attain a state of relaxation. GABA helps to inhibit neurotransmitters, thus allowing activities in the brain to slow down and relax. GABA is normally synthesized within the brain, if there are enough precursors available, such as Vitamin B. GABA has been studied for its anti-anxiety, anticonvulsant, and relaxation effects. Several herbs are associated with a natural increase in GABA, including Kava, Valerian, Skullcap and L-theanine. While some of these substances are also sedating, and may cause drowsiness, L-theanine has the advantage of acting as a calming agent, while also supporting mental clarity.
Experiments have been performed analyzing the action of L-theanine on the brain. EEG readings of brain waves have shown that brain waves get less jagged, and show a smoother pattern after using L-theanine, but are not completely flattened , as would occur in a drowsy state. This leads to a relaxed, but not drowsy state.
In human studies, Japanese researchers offered 200 mg of L-theanine daily to a group of volunteers. The participants reported that they experienced a deep quality sleep, and woke up feeling rested and refreshed.
If people use L-theanine along with caffeine, it tends to soften the jitters caused by caffeine, but does not interfere with caffeine’s ability to increase brain activity.
L-theanine may be linked to the positive relaxing effects that many people experience after participating in a ‘tea ceremony’. L-theanine has actually been patented as a mood modulator, to help restore a ‘happy mood’. (US Patent Application 20040171624; Japanese Patent Application 2001-253740). Although the exact mechanism of action of this effect has not been discovered, it is believed to be linked to L-theanine’s ability to assist the body’s production of serotonin and other mood related neurotransmitters.
L-theanine has also been studied for its helpful support to the liver, in terms of its ability to detoxify substances such as alcohol and other potential toxins. It is believed that this supportive effect is due to L-theanine interfering with the loss of glutathione, which is a compound that is needed by the liver to perform its detoxification functions.
The amount of theanine that is often recommended as a supplement is 200 mg per day. There are no reports of serious adverse effects or herb drug interactions, although it is always possible that there can be individual sensitivities.
If you are seeking a relaxing, non drowsy state of mind, L-theanine may be just your cup of tea!
Ellen Kamhi PhD, RN, The Natural Nurse®, is the author of several books, including THE NATURAL MEDICINE CHEST. Dr. Kamhi has been involved in natural health care for over 4 decades. She offers consults in person or by phone, and will be teaching a course at Century Village entitled Natural Remedies, Jan-Feb 2015. Dr. Kamhi will be lecturing at CUNY group meeting on Thurs Feb 11 th, 7 pm, at GP-A in the Clubhouse. All CV residents are invited ! www.naturalnurse.com 954-418-2388.
Summer is the perfect time to focus on natural healthy skin care. There is no lack of skin care products on the market, but even those that claim to be ‘natural’ often contain chemicals that act as sudsing agents, emulsifiers, preservatives and other artificial ingredients that can have detrimental effects on the skin. Summer is a great time to try some truly ‘all natural’ skin care items, which include fruits, vegetables and essential oils.
Citrus fruits, including oranges, lemons and grapefruits have long been valued as part of a nutritious and tasty diet. Citrus fruits are famous for their Vitamin C content. However, citrus fruits are also a rich source of many vitamins, minerals, dietary polysaccharides and other phytochemicals that support healthy skin tone, such as potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin and pantothenic acid. A variety of valuable phyto-chemicals are in found in citrus, such as monoterpenes, limonoids (triterpenes), flavanoids, carotenoids and hydroxycinnamic acid. Many of these nutrients act as powerful antioxidants, which help to diminish skin damage caused by free radicals, due to sun exposure and other stressful factors. Vitamin C in Citrus fruits is particularly important because Vitamin C is a necessary nutrient that the body needs to form collagen. Collagen is the ‘matrix’ which gives skin its tone and firmness. Wrinkles and ‘hanging skin’ are actually due to the weakening and breakdown of collagen that often occurs with advanced years. Make your own Citrus Skin Reviver- squeeze the juice of ½ grapefruit, one lemon and ½ orange into a glass. Add two times the amount of water to the juice combination, and one tablespoon of witch hazel. Pour the solution into a spray bottle (available at most drug stores). Spray your face a few times a day, and experience the natural exhilaration!
Carrots, along with other orange colored vegetables and fruits, such as butternut squash and pumpkins, contain a high amount of a family of nutrients known as carotenes. Beta carotene is one of the better known members of the carotene family, but actually, when they are used as a group, they provide superior protection against free radical damage than isolated beta carotene. Orange colored vegetables also contain flavonoids, which are active antioxidants that neutralize destructive free radicals. Carrots are particularly high in Vitamin A, with one carrot providing 270% of the daily requirement for Vitamin A. This is a plus for healthy skin. In fact, a Vitamin A derivative, Retinoic Acid, is a well known and scientifically studied skin care therapy, that helps to increase collagen and decrease wrinkles. To make a carrot facial, cut up 2-3 medium to large carrots and steam for 10 minutes or until soft. Mash with a fork. Add about 1 tsp of honey and mix well. Apply the carrot mixture to the face, and cover with a wash cloth soaked in luke warm water. Sit down and listen to music for 10-20 minutes. Rinse well and enjoy the refreshed skin glow! (The wash clothe may get ‘dyed’ orange, so don’t use your best linen! )
Green Tea has been a favorite drink of health enthusiasts for decades. It has also been well studied for its health promoting effects on skin. The skin-healing properties of green tea are linked to compounds called polyphenols, which help eliminate free radicals. The most abundant green tea polyphenol, EGCG (Epigallocatechin gallate), has been studied for its ability to rejuvenate aging skin cells. Green tea has been shown to help reduce the effect of damaging UV radiation from the sun, which causes skin aging. Green tea also decreases inflammation and can help to improve skin elasticity. There are several ways you can take advantage of Green Tea. Get some Organic Green Tea Bags. Do NOT get de-caffeinated, since chemicals are often used in the decaffeination process. Put two Green Tea bags in a cup and cover with ¼ cup of boiling water. Allow to cool until it is warm to the touch. Then use the tea bags directly on the face, especially in any areas that tend to be puffy, such as lower eye lids. Allow the tea bags to stay in place for 20 min-1/2 hour. You can also use the liquid that the tea bags soaked in directly on the skin as a refreshing wash. Green tea is also available in powdered form, which is great for mixing into creams and lotions. Try green tea powder mixed into organic plain yogurt for a soothing and nutrition rich mask.