Stress is ubiquitous in our modern society affecting our mental and physical health. Non-pharmacological methods that may help manage the stress include the implementation of adaptogens. Adaptogens are routinely used as natural healing for centuries in Ayurvedic Medicine and Traditional Chinese Medicine (TCM). They are found in herbs, roots, and other plant substances.
As the research explores this ancient practice, more people are turning to adaptogens as an approach to managing their stress.
WHAT ARE ADAPTOGENS?
Whether physical, chemical, or biological stressors to the body, adaptogens are non-toxic plants used to resist stress from myriad sources. Adaptogens work delicately to restore equilibrium (Panossian, et al., 2020; Winston, 2019), supporting the adrenal glands, which regulate the body’s response to stress.
They do so importantly devoid of causing a subsequent crash to the body. This enables the body to manage stress more effectively, without the typical peaks and troughs associated with many other stress- relieving substances.
Adaptogens have a unique ability to “adapt” their function according to the body’s specific needs. For example, if stress is leading to fatigue, an adaptogen may increase energy. Conversely, if stress leads to overstimulation, it may induce relaxation.
This balancing effect is what uniquely distinguishes adaptogens from other herbs and supplements.
HOW DO ADAPTOGENS WORK?
Adaptogens operate primarily by interacting with the hypothalamic-pituitary-adrenal (HPA) axis and the sympathoadrenal system (Panossian & Wikman, 2010). This complex interaction of systems modulates the release of stress hormones like cortisol and adrenaline.
During periods of acute stress, the body’s sympathetic nervous system response is activated, leading to increased heart rate, blood pressure, and heightened mental alertness and attention.
If the stress is chronic, these responses can become maladaptive, leading to a range of health issues, including anxiety, depression, digestive issues, immune suppression, and cardiovascular diseases.
Adaptogens may help buffer this response via their influence on cortisol levels and support to the adrenal glands (Arunabha et al., 2021). Adaptogens may prevent the negative effects of chronic stress on the body by promoting a more balanced stress response.
Research has shown that adaptogens may help improve cognitive function, enhance mood, increase energy levels, and support a healthy immune system. Although the exact mechanisms are yet to be precisely determined and vary between different adaptogens, the overall effect is a reduced physiological impact of stress on the body.
Many common illnesses are associated directly or indirectly with inflammation. Adaptogens act as anti-inflammatory agents displaying anti-inflammatory effects, which suggests that their application may be broader than previously thought.
They regulate gene expression of anti- and pro-inflammatory cytokines (prostaglandins, leukotrienes) and can modulate signalling pathways (e.g., NF-KB) (Wrobel-Biedrawa & Podolak, 2024). It is worthwhile investigating adaptogens as a strategy to combat the excessive inflammation concomitant with many disease states.
COMMON ADAPTOGENS AND THEIR BENEFITS
Ashwagandha: Most thought of for its sedating properties, Ashwagandha has been widely researched for its ability to lessen cortisol levels. Studies indicate that it can reduce stress and anxiety, making it particularly beneficial for those experiencing chronic stress (Slave, Pate, Debnath, & Langade, 2019).
Additionally, Ashwagandha may increase energy levels, endurance, and cognitive function, which can be favourable in managing both mental and physical fatigue associated with stress (Guo & Rezael, 2024).
Rhodiola Rosea: This adaptogen is known for its ability to enhance energy and mental performance, especially in situations that demand high endurance and resilience.
Rhodiola is believed to lessen symptoms of burnout and fatigue, which are often the byproducts of chronic stress. It is also renowned for increasing mental clarity, making it popular among students and professionals who need to stay sharp under pressure (Amir et al., 2023).
Holy Basil (Tulsi): A staple in Ayurveda, Holy Basil is revered for its calming and therapeutic effects. It has been shown to reduce levels of cortisol and anxiety, making it effective in handling stress (Amir et al., 2023).
Additionally, it has antioxidant properties, which may help fight inflammation and enhance immune function (Dakshayani et al., 2021).
Reishi Mushroom: Referred to as the “mushroom of immortality” in TCM, Reishi is valued for its calming properties. It is commonly used to enhance sleep quality and support immune health. Reishi is specifically beneficial for those dealing with long-term stress, does not induce drowsiness, yet it promotes relaxation (Mitra et al., 2024).
Cordyceps: This adaptogen is frequently used to boost stamina and endurance, hence making it a favourite among athletes and those with high physical demands (Amir et al., 2023). Cordyceps may increase energy levels and may also have positive effects on respiratory health, hence favourable for individuals whose stress manifests as fatigue and breathlessness (Shu et al., 2024).
INCORPORATING ADAPTOGENS INTO YOUR DIET
There are numerous approaches to implement adaptogens into your daily diet. They are available in diverse forms, including in some cases whole foods, capsules, powders, teas, and tinctures, allowing for flexibility based on personal preference.
Powders are easily added to smoothies, coffee, or food, making them a convenient supplement to a morning routine. Teas made from adaptogenic herbs offer a warm, soothing ritual, perfect for unwinding at the end of a stressful and cold day.
It is crucial to start with a low dose and monitor how your body reacts to the introduction of adaptogens to the diet. Adaptogens are most effective when used consistently over time, therefore they may take a few weeks to deliver noticeable effects.
While adaptogens are largely safe, it is always recommended to consult a healthcare provider before starting any new supplement, particularly for individuals who are pregnant, nursing, or on medication.
ADAPTOGENS AS PART OF A HOLISTIC STRESS MANAGEMENT PLAN
While adaptogens can be a valuable tool for dealing with stress, it’s vital to remember that they are most effective as part of a holistic approach to health. Stress management should also include a balanced diet, regular physical activity, good sleep hygiene, and mindfulness practices such as meditation or deep breathing. These lifestyle factors collectively enhance resilience to stress and promote overall well-being.
Adaptogens are not a panacea, but they offer a natural, supportive way to manage stress and increase resilience.
By acting in harmony with the body, adaptogens may help people navigate the challenges of daily life with greater ease, ultimately contributing to a healthier, more balanced lifestyle.
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