Stress Relief In A Spoonful: What Are Adaptogens?

Stress has become a near-constant companion for many with financial concerns, health issues, work pressures, and more can create a perfect storm of stress that affects both mental and physical well-being. As stress levels continue to increase, especially post the COVID-19 pandemic, more and more people are searching for natural ways to ease the pressure. Among the most popular options are adaptogens-herbs and plants that help the body adapt to stress and restore balance. But what exactly are adaptogens, and do they really live up to the hype?

Adaptogens have become increasingly popular, but there is limited scientific evidence to support these claims. Adaptogens are usually found in plants belonging to specific families, including Araliaceae and Asteraceae. Some natural adaptogens include ashwagandha, Rhodiola rosea, and Panax ginseng. Synthetic adaptogens also exist and can be purchased as supplements.

Adaptogens are plants and herbs thought to enable the body to better withstand stress. The supposed benefits of homeostasis-which these substances help create-mean that, if balanced within the body, the system would be less bothered by stress's effects on it both physically and psychologically. According to belief, they exert their actions on the HPA, a neuroaxis that helps govern stress responses, metabolic, and immunological actions.

Adaptogens are natural compounds that help the body adapt to stress through homeostasis, or balance. Adaptogens have been used in traditional medicine for thousands of years in Chinese and Ayurvedic practices. These plants have several health benefits that can offer relief from stress, improvement in exercise recovery, hormonal balance, and increased immunity.

As highly popular up they appear, such plants have been around for ages-thousands of years ago. Back in ancient India, practices through Ayurveda made several plants, herbs, and spices useful for their healing aspects, which were now classed as adaptogens. The term "adaptogen" was coined first back in 1947, by Russian scientist Nikolai Lazarev, whose research had shown how several herbs had the potential in stress relief.

Different types of adaptogens have a lot of unique benefits, each contributing to well-being in one way or the other. In most cases, people use adaptogens either in tea form, tinctures, or powders; however, some are suitable to add directly into your food. Here is some common used of adaptogens together with the associated benefits.

One of the well-known adaptogens is ginseng; it is included in tea and supplement types. Asian ginseng is named Panax ginseng and American ginseng named Panax quinquefolius. Ginseng, from research, aids in increased stamina, enhancement of energy levels, and strength to the immune system but also poses side effects, which may present as high blood pressure and elevated heart rate on some, so one needs to take caution.

Eleuthero, also known as Siberian ginseng, is another well-known adaptogen. It is said to increase energy and promote better sleep. Some research has indicated that eleuthero can also reduce fatigue and improve cognitive function. However, it can cause side effects such as drowsiness, anxiety, and irritability, especially when taken in large doses.

Schisandra is a fruit from Asia that has been used as medicine for thousands of years. This is known as the "five-flavor fruit," which provides benefits such as a healthy liver, reducing fatigue, and better quality sleep. However, if taken in large amounts, it may cause digestive issues like heartburn and stomach pain.

An example is an African Asian herbal medication, ashwagandha; one of the most investigated adaptogens worldwide. In effect, ashwagandha has sedative and antidepressive properties and may cause lower cortisol levels-the primary stress hormone-which tends to reduce anxiety.

Further, ashwagandha may cause better sleeping conditions and also improve an overall well-being condition; conversely, it induces gastrointestinal problems like diarrhea and stomach upset as well as nausea. The use of ashwagandha must be avoided in persons who have hyperthyroidism.

Rhodiola is a plant root used in traditional Eastern medicine to combat stress, anxiety, and fatigue. It has been shown to help reduce mild depression and improve energy levels, making it an excellent option for individuals struggling with stress-related fatigue. However, it may interact negatively with medications for high blood pressure, antidepressants, or central nervous system drugs.

Holy basil, also called tulsi, is a fragrant herb that is widely utilized in Ayurvedic practice. It is believed to help reduce stress levels and better mental health. Some reports indicate that holy basil can mitigate anxiety and improve cognitive functions; however, it can have an effect on thyroid medicines and can cause bleeding disorder, so patients on anticoagulant medications should be precautious.

This is a Chinese fungus that grows on caterpillar larvae and has been used over centuries to boost energy and increase vitality. It has shown some immune-boosting action and may help enhance body functions. However, the intake of cordyceps may lead to the possibility of bleeding issues so is not recommended for persons using blood-thinning medicines.

Reishi mushrooms can be very relaxing and increase immune function. They also tend to help support adrenal functions, which help the body respond to stress. On the other hand, reishi mushrooms may have some side effects like nausea and insomnia, but they are not advisable to those on blood thinners or with compromised immune system.

While adaptogens can provide many benefits, they have a dark side as well. Unregulated supplement industries lead to inconsistencies in quality control, such that the purity and potency may vary from product to product. Adaptogens also are known to interact with prescribed medication, especially hormones, blood pressure, and immunes.

One must seek medical advice before including adaptogens in their diet, especially if they are pregnant or breastfeeding or are taking prescription medications. Some of the adaptogens, for instance ashwagandha, rhodiola, and holy basil, have been found to have hormonal activity, which may be unsafe in pregnant and breastfeeding women.

In addition to the inclusion of adaptogens, there are foods that increase stress.

Diets high in processed foods, sugars, and artificial sweeteners can contribute to inflammation and blood sugar imbalances, which in turn affect mood and stress levels. Too much sugar can cause spikes and crashes in blood sugar, which can mimic symptoms of anxiety or panic attacks.

A diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce stress. However, it is worth being wise enough on adaptogens, as more and more attention has gained stress-relieving properties.

One's effectiveness may vary since each person is unique, but the benefits and risks from this herb still need some research. Therefore, consulting a healthcare provider is indispensable before adding them to one's routine, especially those with pre-existing health conditions or taking medication.

Adaptogens act on numerous tissues and organs. They affect the hypothalamic-pituitary-adrenal axis, which manages stress reactions, and the substances which include cortisol, blood sugar, and lipids. Some of the possible effects include improved control over stress, increased mental and physical endurance, quality sleep, and hormonal balancing.

Although research on adaptogens is continually expanding, they are generally safe and useful in enhancing well-being. However, there still is a need for a greater number of studies in relation to their mechanisms and overall health impact.

Basically, dealing with stress is a holistic approach; a lot of it is about healthful lifestyle habits, good eating, regular exercise, and mindfulness practices. Adaptogens would help to an extent but should be taken as one of the other strategies meant to help individuals deal with the stresses of modern living.

The effect of adaptogenic plants on stress: A systematic review and meta-analysis. Journal of Functional Foods. 2023