How can you increase your energy and become more adaptable to everyday challenges? Part of the answer may be adaptogenic herbs. Read more in this article!
What is an adaptogen?The word adaptogen means "to adapt."Adaptogens are used as a collective term for herbs/plants that work to increase the body's ability to adapt to various forms of physical, mental, chemical, or biological stress.They are often highly praised herbs in traditional herbal medicine systems around the world.According to many herbalists and nutrition experts, adaptogens are among the most important supplements we can add to our bodies.
How do adaptogens work?
Just as the name suggests, adaptogens help you adapt to different forms of stress while promoting stability.
Another way to describe how they work is that they "normalize" many of the body's processes and help maintain the body in homeostasis.
They thus contribute to creating a state of balance in the body and make the body more adaptable.
One way they do this is by interacting with the HPA axis (hypothalamic-pituitary-adrenal axis), which controls the release of many hormones.One such hormone is cortisol, a primary "stress hormone" that also contributes to symptoms associated with aging.
When cortisol levels rise, we react with "fight or flight," which stimulates the sympathetic nervous system and the adrenal glands.
First and foremost, it's important to understand that stress is only meant to exist for short periods.
But many people experience the fight-or-flight reaction regularly, many times a day, and may then experience a state of constant stress, which puts pressure on the adrenal glands, lowers our energy, and burdens the digestive tract causing a number of problems.
This is where adaptogens can support. They keep the body's stress reaction at a desirable level.
12 Known Adaptogens that Help the Body
Ashwagandha – Studies have shown that this herb has effects on mental balance, increased stress tolerance, and stamina.
Astragalus – A popular energy booster, especially strengthening for muscles, bones, and arms.
Chaga – A highly regarded medicinal mushroom for antioxidants and the immune system.
Reishi – The queen of medicinal mushrooms with a history spanning over 4000 years. For the immune system.
Cordyceps – Has positive properties regarding energy production and endurance.
Rhodiola – A well-known herb that helps support the stress response.
Russian Root / Siberian Ginseng – Its active compounds have been shown to contribute to increased blood flow and oxygen supply to the brain.
Schisandra – An elite herb, a berry, with very high nutritional content for all organs and the skin.
Tulsi – The Queen of herbs. An herb that has shown to have a calming effect and can be helpful for sleep quality.
Panax Ginseng / Korean Ginseng – Can help increase ATP production and improve blood circulation.
Gynostemma – Gynostemma leaves are known in Asia as "Miracle Leaf" and share a remarkably similar chemical profile with Ginseng.
Maca – Has been shown to combat fatigue and increase endurance.
It's good to adapt which herbs you take based on your life situation, time of year, and your constitution. Experiment and see what feels right for you; or consult an herbal expert to get a personalized program.
How to take an adaptogen
Generally, adaptogens are meant to be taken for shorter periods, about 6 to 12 weeks depending on which herb it is.
Afterward, you may need a break from that particular adaptogen for about 4 weeks.
It's also recommended that you rotate adaptogens every other month so that your body benefits from exposure to several different types of chemical compounds.
Important considerations when taking adaptogens:
Take stimulating adaptogens early in the day, e.g., with breakfast or before a workout. Ginseng, cordyceps, and rhodiola are examples that can give you energy.
Ashwagandha and tulsi may be better suited for the evening, e.g., to help with sleep.
Remember to never take medications and herbs at the same time; they need to be taken at least 4 hours apart.
6 ways to activate the body's own adaptogenic response
It's also very helpful to increase the body's own adaptogenic ability through, for example:
meditation.
practicing yoga, qi-gong, or tai chi.
singing and humming.
sauna bathing.
cold bathing/showering.
giving yourself massage and touch.
These activities promote the body's ability to adapt to everyday stresses.
It's about recovery and creating a state of calm within ourselves that we can always return to and feel secure; having a place inside that is "home" regardless of life's fluctuations.
One thing is certain; everything is changeable, nothing lasts forever, so the greatest gift you can give yourself is to feel at home within yourself. To know that you are your own lighthouse guiding the way.
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