If “constantly stressed” feels like part of your personality at this point—same.
Before you impulsively get bangs (or buy yet another planner to “get your life together”), let’s discuss a healthier stress solution: adaptogens.
These powerhouse plants aren’t new. They’ve been used in traditional medicine in India, China, Korea, and Japan for thousands of years. But right now, they’re having a well-deserved wellness moment.
They work by helping to bring stress levels down to a normal, healthy state, so we can function optimally instead of operating in fight-or-flight mode 24/7. We explore the benefits of adaptogens and share some of our favorites below.
Important note: Always speak with your health care provider before adding adaptogens or any other supplements into your wellness routine.
Adaptogens are a family of medicinal herbs, roots, and plant substances that help the body adapt to and increase tolerance to stress. They basically act as a buffer to reduce the harmful effects of stress, and they help your body return to a balanced state (homeostasis).
However, not all medicinal herbs, roots, and plants are adaptogens. In order to be considered an adaptogen, a substance has to meet the following requirements:
- Generally improve resistance to all kinds of stress, whether it be emotional, physical, or environmental.
- Help maintain homeostasis (aka keep the body in balance).
- Remain safe and non-toxic at normal doses.
Primary adaptogens are thought to interact with the hypothalamic-pituitary-adrenal (HPA) axis. This axis plays a huge role in our body’s stress response, as well as our metabolism and immune function.
In stressful situations, the HPA produces a chain reaction of hormones: the hypothalamus releases corticotropin-releasing hormone (CRH), which triggers the pituitary to release adrenocorticotropic hormone (ACTH), which triggers the adrenal glands to release cortisol (aka “the stress hormone”).
When the axis is functioning properly, the release of cortisol signals to the hypothalamus to stop producing CRH, thus ending the stress response. But chronic or intense stress can interfere with this communication, throwing the axis off balance and leading to increased cortisol levels.
And that’s where adaptogens come in. They’re thought to help the HPA axis stay balanced and running smoothly.
There are also “secondary” adaptogens, considered so because they do not influence the HPA axis directly. Instead, these adaptogens help manage stress by working with the immune, nervous, and endocrine systems.
Some common adaptogens and their uses include:
Holy basil
Research suggests holy basil may help increase focus, improve memory, reduce physical and mental stress, and boost the immune system.
Cordyceps
Thanks to its antioxidant properties, this hardworking ‘shroom may be helpful for longevity and increased collagen production. It’s also thought to enhance exercise performance.
Mucuna pruriens
Known as the “velvet bean” and lovingly nicknamed the “dopamine bean,” this adaptogenic legume is one of the only naturally occurring sources of the amino acid L-Dopa, a precursor to dopamine. It’s also used as an aphrodisiac in Ayurveda.
Panax ginseng
Also known as Asian ginseng, this root helps with physical and mental fatigue. It can also help improve your energy and performance when you’re doing something stressful.
Rhodiola rosea
Studies suggest that this golden root can help improve your performance during stressful situations. It’s also used to help with symptoms of fatigue, anxiety, and depression, and has neuroprotective benefits.
Ashwagandha
Research has shown that Ashwagandha root and leaf extract safely and effectively improves resistance to stress, which in turn improved participants’ self-reported quality of life. It’s also been shown to help reduce anxiety and fatigue.
Panax quinquefolius
American ginseng, aka panax quinquefolius, helps support the immune system and reduce inflammation. Studies also suggest that it may help regulate dopamine levels and improve mood.
Schisandra chinensis
This adaptogen is thought to help protect the liver, nervous system, and brain neurons. It’s also been shown to help alleviate some symptoms of menopause, like hot flashes and sweating.
Here are a few of our favorite adaptogenic supplements:
Dr. Nigma Cortisol Balancer
Price: $60
Meant to be taken once a night, this supplement contains ashwagandha, as well as other mood-supporting compounds like l-theanine and 5-HTP.
Super Troop Mushroom Gummy
Price: $45
Multi-’shroom with this strawberry passion fruit gummy that’s packed with adaptogenic mushrooms—reishi, chaga, lion’s mane, cordyceps, maitake, and turkey tail—to help keep you balanced.
Lemme Chill
Price: $30
These yummy vegan gummies contain a clinically-studied dose of Ashwagandha, along with passionflower, lemon balm, and goji berry to help you chill out.
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The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the interviewee only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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