Give your teenagers the edge in summer exams with a herb called Rhodiola which can help with memory and concentration. It has also been shown to help boost energy, and may also act like an herbal antidepressant.

In one study, Rhodiola was tested against a placebo in students during stressful exams. Their physical and mental performance was assessed before and after the exams. The students taking the Rhodiola coped better generally with the stress of the exams and experienced less mental fatigue.

Rhodiola has also been given to hospital doctors working night shifts to see what effect it had on their ability to perform certain tasks and their level of fatigue. The doctors took the herb for two weeks and it was found that their mental performance improved on tasks such as short term memory, calculations, ability to concentrate even when under stress from sleep deprivation and their energy levels were better than without the herb.

There are different species of Rhodiola herb and it is important to use Rhodiola rosea as it this kind that has the stress buster effects.

Ginseng has often been called the king of herbs in China; and for good reason. For centuries it has been revered for its ability to boost energy and restore vitality. The first Chinese Emperor offered soldiers the same weight of silver as the wild ginseng they brought him. Ginseng’s reputation as the king of herbs rests on its ability to act as a general tonic that can boost mood, energy and concentration as well as helping people cope better with illness and stress of all kinds. Modern research has shown that ginseng can indeed improve alertness and concentration as well as inducing a feeling of relaxation and well-being.

There are three main types of ginseng: Panax ginseng which is also called Asian, Chinese or Korean, Siberian ginseng and American ginseng. In the East, Panax ginseng is used as a medicine but in the West we tend to see it as a tonic that can improve attention, concentration and prevent fatigue. The most common mistake is to take it unnecessarily or for too long – six to eight weeks is the maximum. The Chinese recommend that it should not be taken during the acute phase of illnesses such as colds, flu, bronchitis or allergy, but is best taken during the recovery period to speed a return to full health. Traditionally it has always been combined with other herbs for best effect.

Siberian ginseng is, in fact, not a true ginseng but an adaptogenic herb, which goes under the Latin name of Eleuthrococcus senticosus. Being an adaptogenic herb (adapting itself to your individual needs) it is believed to help the body adapt to stress, including the metabolic stress of fluctuating blood sugar levels. Currently, research is focusing on Siberian ginseng as a possible replacement for insulin in diabetes. Canadian scientists have found that Siberian ginseng taken before or after eating can reduce blood sugar levels significantly. It also aids in moving fluids and nutrients around the body. Like Panax ginseng, Siberian ginseng stimulates stamina and resistance to stress.

Its tonic effect particularly supports the adrenal glands, helping people to calm the body and withstand physical stresses like infection, heat and cold. Athletes have shown up to nine per cent improvement in stamina when taking Siberian ginseng.

American ginseng was used historically by native American Indians for reducing pain in childbirth, increasing fertility (although it is contraindicated in pregnancy), treating shortness of breath, curing nose bleeds and upset stomachs, as well as increasing mental alertness.

For women, the best ginseng to use is the Siberian ginseng. Panax ginseng is more potent than Siberian ginseng and is often more suitable for men as it has a much stronger effect on boosting energy. In some women it is strong enough to cause palpitations and should definitely only be used in the short term (just a few weeks). Siberian ginseng on the other hand is a very nourishing herb for the adrenal glands and can be used over three to six months if you have been under constant stress.

Q: A few months ago I was going through a stressful time and I found a small lump under my armpit. It has since disappeared, but should I be worried?

A: Lumps in the armpit can have various causes so should always be checked out with your doctor. If the lump re-appears then it is important to see your GP.

It is interesting that you associated the lump with going through a stressful time as these two can be connected. So the main aim now is to prevent a recurrence by controlling the stress hormones. Make sure that you are eating little and often, no longer than three hours without eating and avoid caffeine and sugar. If your blood sugar is fluctuating then adrenaline (one of the stress hormones) will be released.

Add in a good multivitamin and mineral supplement for three months (like the BioCare One a Day or MenoPlus if you are over 45) and extra B vitamins as a B complex as these vitamins are known as the ‘stress’ vitamins. Also include extra magnesium as this is Nature’s ‘tranquiliser’ and will help to cushion your body if you go through another stressful period.

The herb Siberian ginseng (Eleutherococcus senticosus) could also be very helpful. This herb is classed as an adaptogen, which means that it works according to your body’s need — providing energy when required, and helping to combat stress and fatigue when you are under pressure. It helps the adrenal glands which will have been under extreme pressure if you were stressed. Siberian ginseng is extremely useful when you have been under mental or physical stress and should be taken for around three months.

Aromatherapy oils, such as bergamot, lavender and camomile, can be added to a relaxing warm bath just before going to bed and some women have said that sprinkling the essential of lavender onto the pillow is restful. Oils that support the action of the adrenal glands are geranium and rosemary. Rosemary is also a gentle stimulant, which can help to increase energy levels when you are experiencing stress. Sedative and antidepressant oils that are noted for initiating the relaxation response include bergamot, clary sage, jasmine, marjoram and rose.