Can You Adapt? Understanding Adaptogens

Aug 15

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If you were to look back on your entire life, could you say your life is less stressful now than 10, 20 even 30 years ago? Unfortunately, this question is most likely met with a resounding no. Our society and cultural norms have accepted, and encouraged, working longer hours, staying plugged in to all types of technology, and removing ourselves from nature and community. No wonder we are stressed! This higher stress load taxes your adrenal glands and autonomic nervous system communications while increasing your risk of chronic disease and cognitive dysfunction, decreasing immunity and energy reserves, and promoting a state of depression and anxiety.

Stress management can be a tremendous tool for enhancing health, but sometimes the body needs a little extra support in the meantime. Adaptogens may be exactly what your body is looking for.

What are Adaptogens?

For an herb or plant to be considered an adaptogen it must meet three criteria:

It must benefit the body without causing harm or side effects.
It must function in a way that reduces the body’s stress response.
It must support all body systems and offer benefits to the entire body.

Adaptogens have been used for centuries, even dating back to 196 CE. These certain herbs and mushrooms help your body regulate its stress response. They not only help your body “adapt” to stress, they also “adapt” their function within the body based on its specific needs at the time. Hence the name – adaptogens. This means they adjust to the stressor and the individual. Like a heat-regulating thermostat, adaptogens stress-regulate by increasing stress hormones when needed, quickly stopping stress hormones when not needed and reserving resources in the long term. Additionally, they have anti-oxidation and anti-inflammatory properties adding to their health-enhancing qualities.

Each adaptogen has certain properties it is known for – such as boosting immunity or calming overtaxed adrenals – but on the whole they help your body handle stress. Research indicates adaptogens interact with the Hypothalmic-Pitutitary-Adrenal (HPA) axis, sympathetic nervous system and corresponding hormones to safeguard the body and allow it to function optimally. Research also has shown they have neuroprotective, anti-fatigue, anti-depressive, anti-anxiety and cognitive enhancing properties. When taken over a period of time, adaptogens have the power to strengthen your system and stress response.

Which Plants are Adaptogens?

Bearing in mind that although each adaptogen has unique properties, on the whole they all work synergistically in the body. So whether you choose one or a mix of several you will still get compounding health benefits. Below is a list of adaptogens:

Aloe Vera – This succulent plant isn’t just for skin care. As an adaptogen, aloe vera strengthens the immune system, reduces blood pressure, and decreases inflammation.
Ashwagandha – This root has a lot of research behind it. It has been shown to soothe stressed adrenals, decrease stress and anxiety, control blood sugar, boost immunity, fight against cancer, decrease inflammation and may even promote muscle strengthening and leaning body fat. One caveat, ashwagandha is in the nightshade family so if you are sensitive to nightshades you may want to choose another adaptogen.
Astragalus – This Chinese flowering plant may boost immunity, improve heart function, control blood sugar, and increase energy.
Bacopa – This lesser known plant is actually a staple in Ayurvedic medicine. It has anti-oxidation and anti-inflammatory properties as well as boosts brain function, reduces stress and anxiety, fights against cancer and controls blood sugar.
Coconopsis – This root helps strengthen the immune system, calm the adrenal glands, and reduce blood pressure.
Eleuthero – This root may decrease blood pressure, improve immunity and cognitive function, increase energy, reduce risk of heart disease and regulate blood sugar.
Ginseng – This American plant may increase energy, improve cognitive function, enhance immunity, control blood sugar, decrease inflammation, and help with erectile dysfunction.
Gotu Kola – This herb traditionally used in Chinese and Ayurvedic medicine may boost cognitive function, reduce anxiety and stress, improve circulation, ease insomnia, and reduce inflammation.
Holy Basil – This Southeast Asian plant reduces stress and anxiety, boosts immunity, lowers blood sugar and cholesterol, and decreases inflammation.
Licorice – Although more commonly known in candies, licorice root has been shown to support the adrenal glands to better regulate the stress response.
Maca – This root vegetable may boost energy and mood and balances hormone levels, including stress hormones.
Milk Thistle – This flowering plant is more commonly known for its liver health benefits, but it may also reduce cholesterol, regulate blood sugar and insulin levels, reduce inflammation and allergies, improve cognition and boost immunity.
Reishi Mushroom – This mushroom helps promote sleep, supports the adrenal glands, and boosts immunity.
Rhodiola Rosea – This root has been shown to enhance mental performance and physical stamina, improve endurance, increase energy and improve resilience to stress.
Schizandra – This red berried plant helps resist infections, reduce blood pressure, increase energy, and combat insomnia.
Shatavari – This member of the asparagus family has anti-oxidation and anti-inflammatory properties, boosts immunity, regulates blood sugar, and eases depression.
Tree of Life – This North Indian tree, also called Moringa, may help lower blood sugar and cholesterol as well as decrease inflammation.

Adapting Your Stress

Of course, adaptogens should be considered after you have already taken steps to reduce your overall stress load – physically, mentally and nutritionally. Changing to a whole foods, nutrient-dense meal plan is priority number one. If you don’t have the nutrients to support your adrenal glands, autonomic nervous system and other systems in your body, adaptogens will only be a drop in the bucket. Next is prioritizating what stressors can be dropped and which need to be managed. Once your stress load has become more manageable, add in stress management techniques such as daily meditation or prayer, journaling, exercising, getting adequate sleep and finding joy and passion in your life. Finally, once these practices have been put into place, adaptogen herbs could be an essential piece of the puzzle that gets you back to optimal health.

Adapting Your Expectations

Remember, there are no miracle cures, even in the plant world. Additionally, although some adaptogens may have an immediate effect, most increase their potency and effectiveness over time. Deciding to take adaptogens should be part of your whole body treatment plan that includes nutrition, purposeful movement, adequate sleep and stress management for the long term.

Adapt your expectations that all herbs are innocuous as well. One criteria to be categorized as an adaptogen is that the plant has to be safe. Even though they are safe, you may have a paradoxical effect – an herb meant to help you relax and sleep better may actually make you wired. That is the beauty and curse of being human, uniqueness includes how we respond to things. So always discuss adaptogens with your doctor, nutritionist and/or health care team before adding them to your supplement regimen, and pay attention to your body’s response. You may find adaptogens have been your missing piece of the puzzle all along!

RESOURCES:

https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits#section13

https://drinkmetta.com/blogs/the-elevated-life/the-ultimate-guide-to-adaptogens

https://www.aloevera.green/aloe-vera-adaptogen/

https://www.healthline.com/nutrition/astragalus#other-benefits

https://www.healthline.com/nutrition/bacopa-monnieri-benefits

https://www.anniesremedy.com/codonopsis-pilosula.php

https://www.medicalnewstoday.com/articles/319084.php

https://www.healthline.com/health/gotu-kola-benefits#detox

https://www.healthline.com/health/food-nutrition/basil-benefits

https://www.healthline.com/health/licorice-the-sweet-root

https://www.gaiaherbs.com/blogs/seeds-of-knowledge/why-we-love-maca-top-benefits-of-this-amazing-adaptogenic-herb