What are adaptogens?

Adaptogens help us deal with stress and enhance our ability to reach homeostasis. Homeostasis is the ideal state of balance that our bodies are always striving towards. It’s what we like to call the ‘Goldilocks Zone’ where everything is just right. So-if our bodies are always trying to get to homeostasis-what’s stopping us from reaching it? The short answer: Life!

Think of stress as the external force trying to push you off balance. Adaptogens strengthen your internal forces, allowing you to better withstand the stress shoves.

The term ‘adaptogen’ doesn’t describe a single herb or species of plants, but instead a collection of non-toxic herbs or mushrooms that exert a normalizing effect on the body by defending against the negative effects of stress.

How do adaptogens work?

When we face a physical or mental stressor our bodies go through what’s called general adaptation syndrome (GAS). GAS is a three-stage response: alarm, resistance, and exhaustion. Adaptogens help us stay in the resistance phase longer by producing a stimulating effect that works to holds off the exhaustion, according to Dr. Leslie Korn PhD. Instead of crashing in the midst of a stressful moment, we attain equilibrium and can keep on keepin’ on.

“Stress sets off a cascade of physical responses that affect immune function, our hormones, our cognitive function system, and our internal clock (circadian rhythm). If these stressors persist, then they may cause chronic illness […] Like a mini vaccine, some adaptogens appear to inoculate us to stress and help us cope,” says Dr. Korn.

While all adaptogens help us adapt to stress, they each have their own unique way of getting the job done. If you are looking to use adaptogens to better manage your anxiety and mental health, then these are the ones worth looking into:

Ashwagandha

Ashwagandha root has been revered for centuries for its restorative abilities. It is one of the most important herbs in Ayurvedic tradition. Ayurveda is a form of alternative medicine based on Indian principles of natural healing.

The word ‘Ashwagandha’ is Sanskrit for ‘smell of the horse’, which refers to both its unique smell and ability to increase strength. It has been used for over 3,000 years to relieve stress, increase energy levels, and improve concentration.

Ashwagandha root and powder supplement from above. Adaptogen, nutritional supplement.

Studies have shown that daily ashwagandha supplementtion can help reduce cortisol levels by up to 30%.

Why is this important?

Cortisol is the stress hormone that triggers our fight or flight response. Its release signals the body to put a hard stop on any “non essential” functions in the interest of survival; It activates the limbic system (our primal brain) and shuts down our prefrontal cortex (logical, cognitive brain); It suppresses immune function and digestion; It even effects blood sugar.

When cortisol is chronically elevated due to chronic stress, the temporary holds on these systems become full on shutdowns and your mind and body suffer.

Rhodiola rosea

Rhodiola root contains more than 140 active components, the two most potent being rosavin and salidroside. People in Russia and Scandinavian countries have used rhodiola for centuries to treat anxiety, fatigue, and depression.

Rhodiola has been shown to improve symptoms of burnout, which can occur with chronic stress. One study involved 118 people with stress-related burnout who took 400 mg of rhodiola daily for 12 weeks. Study participants showed clear improvement in various symptoms commonly associated with burnout, such as stress and depression.

Chronic fatigue is another by-product of stress and anxiety that Rhodiola can help with. Another study gave 100 people with chronic fatigue symptoms 400mg Rhodiola per day for 8 weeks. They found that administering Rhodiola resulted in significant improvements in mood, fatigue, concentration, and quality of life.

Schisandra

Schisandra chinensis (five flavor fruit) is a fruit-bearing vine. The seeds of the Schisandra berry contain lignans, which are substances with positive health benefits.

Schisandra has been used for medicinal purposes throughout Asia and Russia for generations. In traditional Chinese medicine, the berry is considered beneficial to Qi – the life force or energy inherent in all living things. It’s thought to have a positive impact on several meridians, or pathways, in the body, including the heart, lungs, and kidneys.

Schisandra enhances memory, focus and concentration through its cholinergic functions and as an acetylcholine esterase inhibitor. A who’s-a-what-now?! Let’s break it down.  Schisandra can help increase levels of the neurotransmitter acetylcholine which is important for parasympathetic (rest and digest) nervous system, memory, learning, attention span and REM-sleep.

Normalizing all of these key functions is crucial in nipping anxiety in the bud!

Eleuthero (Siberian ginseng)

Eleuthero is not a true ginseng like Asian or American ginseng, but it is a close relative. It grows in the same regions of Asia and has similar effects, but American and Asian ginsengs are more potent alternatives. Eleuthero not only helps to stave off stress and improve mental fortitude, but gives your body a nice boost as well!

We will be honest in saying that Eleuthero is not the most effective option for anxiety, but it can definitely help you power through stress with more ease. If you struggle with the kind of anxiety that leaves your physical body fatigued and feeling weak, then eleuthero can be a great supplement to help you overcome those struggles.

Holy basil (Tulsi)

Hindus worship holy basil; the plant is considered the “Mother Medicine of Nature.” It’s been revered since ancient times as an herb that can promote a healthy body, mind, and spirit. The name tulsi means “the incomparable one” and the sacred plant can be found planted around Hindu shrines.

According to the Journal of Ayurveda and Integrative Medicine, holy basil leaves have antidepressant and anti-anxiety properties comparable to diazepam and antidepressant drugs.

One study found that people who took 500 milligrams of holy basil extract each day felt less anxious, stressed, and depressed. The participants also stated that they felt more social after taking holy basil.

Holy basil also has incredible physically-fortifying effects. The herb is revered for its anti-inflammatory, gut-balancing, antibacterial, and antioxidant effects. Don’t underestimate the power of the mind-body connection when it comes to reducing anxiety!

Jiaogulan

Jiaogulan is also known as sweet tea vine, fairy herb, and southern ginseng. It has earned the designation of an “immortality herb” in Chinese traditions due to its rejuvenating properties. The herb’s immune-boosting abilities help the body stay balanced and strong, which leads to a balanced and strong mind! Like all other adaptogens, jiaogulan strengthens your defenses against stress and allows you to power through stressful situations more easily.

Jiaogulan can also help anxiety and depression by bringing balance back to your serotonin and dopamine levels. Both neurotransmitters are essential for feelings of well-being, motivation, learning, memory, and more!

One double-blind placebo-controlled human clinical trial demonstrated the herb’s ability to significantly reduce anxiety and stress in groups of high anxiety and normal individuals by over 20% and 10% respectively.

Licorice Root

One interesting note about the way licorice has been used in Chinese medicine is that it was used as a “guide drug.” Licorice root was used in tandem with other herbs and remedies to enhance their effects and essentially guide the other herbs to where they would be most beneficial. This ancient purpose, along with other licorice root benefits, no doubt contributes to licorice root being the most used herb in Chinese medicine!

Licorice root is another immune-boosting herb. It also boasts some amazing gut health benefits and can help manage leaky gut syndrome. Leaky gut syndrome can actually be a by-product of stress! The chronic inflammation that results can lead to more imbalance, so once again we cannot emphasize the importance of caring for the whole ‘you’.

Licorice root, like ashwagandha, helps to regulate cortisol levels by regulating adrenal output. Ever hear of adrenal fatigue? It’s what happens when you are super stressed all of the time and cortisol, adrenaline, and epinephrine are running through you non-stop. These chemical messengers are slamming down on your body’s accelerator and adrenal fatigue is when you finally run out of gas.

Is CBD an adaptogen?

We think so! It is not technically classified as an adaptogen, but when you line up CBD’s benefits with the benefits of any of the herbs mentioned above it sure seems like they have a lot in common!

CBD strengthens and tones your endocannabinoid system. Your endocannabinoid system’s job is to maintain a stable internal environment despite an unstable external environment. CBD works with your endocannabinoid system to fulfill its ultimate mission of homeostasis. Sound familiar?

If you are struggling with anxiety and stress, CBD can help bring you back to balance while producing anxiolytic (anti-anxiety) effects. By regulating serotonin (feel-good chemical) and anandamide (bliss molecule) while boosting immune function, CBD provides mind-body support to help you overcome stress.

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