Adaptogens: The Secret to Reducing Stress and Improving Mental Clarity | Natural alternatives.

Standard Definition:

According to this definition, adaptogens must meet three key criteria’s: 
i) They must be non-specific and help the human body resist a wide range of adverse conditions
ii) They must maintain homeostasis in the body and not harm normal body functions and 
iii) They must assist the human body in resisting physical, chemical or biological stress. 
This definition remains the standard for evaluating the potential benefits of different adaptogenic substances. 

How do adaptogens actually work?

Adaptogens work by regulating the stress response in the body, helping it to better cope with stress and promote overall health and wellness. They do this by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for controlling the body’s stress response.

Now, what is Hypothalamic-Pituitary-Adrenal (HPA) axis?

The HPA axis as it is commonly called, describes the interaction between the hypothalamus, pituitary gland, and adrenal glands. The hypothalamus and pituitary gland are located just above the brainstem, while the adrenal glands are found on top of the kidneys.

How does HPA impact us?

When something stressful happens to us, our initial response is mediated by the sympathetic nervous system. This response occurs almost immediately, and results in the secretion of hormones epinephrine andnorepinephrine. Both of these work to enact changes that you would generally expect if you felt stressed or frightened, like increased heart rate and perspiration.

If this persists for several seconds the HPA axis is stimulated. This triggers the release of Cortisol and other stress hormones.

The HPA axis plays a crucial role in maintaining homeostasis (balance) in the body. However, chronic stress can lead to over-activation of the HPA axis and elevated Cortisol levels. This can have negative effects on the body, including fatigue, anxiety, and depression.

List the top 5 Adaptogen and their Uses:

How do Adaptogens work?

Adaptogens work by helping to regulate the stress response, reducing cortisol levels and allowing the body to better handle stress. Some adaptogens are believed to have a normalizing effect on the HPA axis, helping to balance cortisol levels and reduce the effects of stress.

Adaptogens also have other health benefits, including improving mental clarity and concentration, boosting the immune system, and reducing fatigue.

Why are they popular these days?

Recently, adaptogens have gained popularity as a natural alternative to traditional medications for stress and anxiety. They are believed to work by regulating the stress response in the body, reducing the effects of stress and helping the body to recover more quickly. Some of the most commonly used adaptogens include Ashwagandha, Ginseng and Rhodiola.

Are adaptogens safe to use?

Adaptogens are generally considered safe for most people to use. However, some adaptogens may interact with certain medications, so it is important to be aware of any potential drug interactions before taking them. Certain adaptogens may not be safe for women who are pregnant or breastfeeding. It is important to check with a healthcare provider before using them.

It is also important to use adaptogens as directed and to choose high-quality products from reputable sources.

How much adaptogens should I take?

The amount of adaptogens that you should take can vary depending on a number of factors, including your age, weight, and overall health. It is also important to consider the specific adaptogen that you are taking and the form in which it is available (e.g. as a supplement, tea, etc.).

It is always recommended to start with the lowest effective dose and gradually increase it if necessary. For example, the recommended starting dose for Ashwagandha is typically 300–500mg per day, while the recommended starting dose for Rhodiola is typically 100–200mg per day.

Is Ashwagandha the best adaptogen for stress management?

Also known as Indian winter cherry or Indian ginseng, Ashwagandha is an evergreen shrub. It is grown in India, Africa and some parts of the Middle East.

Yes, Ashwagandha is often considered one of the most powerful adaptogens due to its ability to help the body adapt to stress. The root of the ashwagandha plant has been used for thousands of years in Ayurvedic medicine for its potential to improve stress resistance, enhance physical and mental performance, and promote overall health and wellness. 

How do I consume Ashwagandha?

1. Capsules: Ashwagandha is available in capsule form, which makes it easy to take and dose accurately. Capsules can be found in many health food stores and online retailers.
2. Powder: Ashwagandha root powder can be mixed into liquids or added to food, such as smoothies, oatmeal, or yogurt.
3. Tea: Ashwagandha root powder can also be steeped in hot water to make a tea. This method of consumption is commonly used in traditional Ayurvedic medicine.
4. Tinctures: Ashwagandha tinctures are made by soaking the root in alcohol to extract its active compounds. Tinctures can be added to water or other liquids and taken as a supplement.
5. Topicals: Ashwagandha is also available in topical form, such as creams or balms, which can be applied directly to the skin.

Note: When consuming ashwagandha, it is important to follow the manufacturer’s recommended dosages and to consult with a healthcare provider before starting to use it.

How have Ginseng, Rhodiola, Maca been used in Sports?

Ginseng, Rhodiola, and Maca are adaptogenic herbs that have recently gained popularity as natural supplements for sports performance. 

1. Ginseng: Ginseng (Panax ginseng) is often used to improve physical performance and endurance, as well as to reduce fatigue and stress. Some studies have shown that ginseng can help enhance athletic performance, but more research is needed to fully understand its effects.
2. Rhodiola: Rhodiola (Rhodiola rosea) is believed to improve physical and mental performance, reduce fatigue, and increase endurance. Some studies have shown that Rhodiola can help reduce muscle damage and improve recovery time after exercise.
3. Maca: Maca (Lepidium meyenii) is often used to enhance energy and endurance, as well as to reduce recovery time after exercise. Some athletes use Maca to help improve athletic performance and support healthy hormone balance.

What is Holy basil and why is it called “Holy”?

Holy basil, also known as Tulsi, is an herb that is native to India and has been used for thousands of years in Ayurvedic medicine. It is considered to be a sacred plant in Hindu culture and is often grown near temples or in homes as an offering to the gods. This is why it is called “Holy” basil.

Holy basil is believed to have several medicinal properties, including stress-relieving, anti-inflammatory, and immune-boosting effects. It is commonly consumed as a tea or taken as a supplement in capsule form. In addition, Holy basil essential oil is used in aromatherapy for its calming and relaxing properties.

Medical Case studies:

1. Ashwagandha for stress and anxiety: A study published in the Indian Journal of Psychological Medicine found that ashwagandha supplementation reduced symptoms of stress and anxiety in people with a history of chronic stress.
2. Rhodiola for physical and mental performance: A study published in the journal Phytomedicine found that rhodiola supplementation improved physical performance and reduced symptoms of fatigue in healthy individuals. Another study published in the journal Neuropsychopharmacology found that rhodiola supplementation improved cognitive function and reduced symptoms of anxiety and depression.
3. Maca for physical performance: A study published in the Journal of Sports Science and Medicine found that maca supplementation improved physical performance in healthy athletes.
4. Ginseng for cognitive function: A study published in the Journal of Ethnopharmacology found that ginseng supplementation improved cognitive function and memory in healthy individuals.

These studies suggest that adaptogens may have potential health benefits, but it is important to note that further research is needed to fully understand the effects of adaptogens and their potential health benefits

Note: My intent with my writings is to create health awareness. Please always consult a medical professional before consuming anything.
Thank you for reading. I would GREATLY appreciate your comments/suggestions for improvements.