In our most recent newsletters, mohealth looked at how ginger, turmeric and mushrooms help keep immunity strong. As we continue to look at ways to support the immune system, we shift our focus to managing stress as stress has a direct impact on immunity. When stressed, our sympathetic nervous system releases the stress hormone cortisol which reallocates the body’s resources to make more energy available to the brain and large muscle groups in order to accelerate speed and response times (commonly known as fight or flight response). However, it also simultaneously decreases support to other systems within the body such as the immune system. To keep the immune system at peak performance, it is vital to keep stress levels down. In this newsletter, we look at adaptogens and how they help manage the effects of stress.
What is an Adaptogen?
There is a lot of buzz around adaptogens these days. Although common in Ayurveda and Traditional Chinese Medicine, they are fairly new to the western world. We hear a lot about adaptogens and that they are good for us and for dealing with stress. But what exactly are they? And how do they help us deal with stress?
In a nutshell, adaptogens are herbs that adapt to your body’s need to resist the damaging effects of stress and help restore normal physiological function – primarily that of the immune system.
More specifically, they help balance the hormones of the adrenal system and overcome adrenal fatigue, a common condition of chronic stress. Studies show that adaptogens such as Rhodiola and Schisandra help reduce the presence and effect of stress hormones, thereby keeping the body’s stress response at a more desirable level, even under chronic stress. Although the term has been generalized a bit overtime, all adaptogens help keep our bodies normalized and thereby enhance immune function.
Adaptogens, like most herbal remedies, are meant to be taken over a period of time (at least three months) to have the best effect on the whole body. They are generally safe for most people, but as with any medicinal herb or medication, there can be side effects and if you are on any other medications, it’s a good idea to consult your physician before taking them.
The most common Ayurvedic adaptogens are Ashwagandha, Holy Basil (Tulsi) and Amla. Adaptogens with origins in Traditional Chinese Medicine include Schisandra, Astragalus and Ginseng. Other well-known adaptogens include Rhodiola and Reishi.
Ashwagandha
Ashwagandha is one of the most well known and most used Ayurvedic herbs. It has numerous benefits and rarely any side effects. It stimulates the immune system and has powerful antioxidant action. Ashwagandha is used to calm the mind, relieve weakness and nervous exhaustion and promote sound sleep. Ayurvedically it is also used to promote vitality and longevity, as an anti-inflammatory, to relieve anxiety and for cognitive and neurological disorders. Pregnant and nursing women should not use it.
Holy Basil (Tulsi)
Holy Basil has been used for thousands of years in Ayurveda for its many healing properties. It’s a member of the mint family and is often consumed as a tea. Holy Basil’s antioxidant properties support heart health and blood glucose levels. It is well known as a powerful it is also used to improve memory, treat coughs, colds, indigestion and fatigue. Research has also shown it reduces excess immune response in allergic asthma and allergies while enhancing normal immune function.
Amla
One of the most potent sources of vitamin C, Amla provides powerful immune support. Also referred to as Indian Gooseberry, it is a natural antioxidant, anti-bacterial and used to treat many digestive disorders as well as fatigue.
Schisandra
A common adaptogenic herb in Chinese medicine, Schisandra is a balancing herb that improves memory, protects the liver, treats respiratory ailments and digestive disorders.
Astragalus
Astragalus has been used for centuries to boost the immune system, fight stress, combat fatigue, protect against heart disease and as an anti-aging agent. Its active compound protects against aging and supports detoxification and kidney health. Astragalus also has anti-viral, anti-bacterial, and anti-inflammatory properties.
Ginseng
Probably the most well-known adaptogen in the west, in ancient China, ginseng was considered more valuable than gold. Its benefits have been supported by numerous studies. Ginseng is commonly used to increase immunity, endurance and mental clarity as well as fight fatigue. Research shows that it improves memory and learning by increasing blood flow to the brain and also that it helps regulate cholesterol and blood sugar and reduce blood pressure.
Rhodiola
Rhodiola originates from the traditional medicines of Russia and Scandinavia. It has many proven effects including reducing stress by reducing stress related hormones, boosting endorphins, fighting fatigue and depression, increasing stamina and memory. Rhodiola also strengthens the heart and cardiovascular system, protects the liver and is a powerful antioxidant.
Reishi
As discussed in the last newsletter, Reishi is well known to improve immune function. Studies have also shown that Reishi has antibacterial and antiviral properties, is a powerful antioxidant and suppresses the growth of several types of cancer. It may also reduce cholesterol, blood pressure and blood sugar.
Adding adaptogens to your daily routine can greatly improve your ability to counteract the effects of stress that we are all feeling these days. As with any herb or supplement, always look for ones without additives. Some of the supplement brands mohealth recommends include Organic India, Sun Potion and Pure Planet. These brands are all found on Amazon as well.