Summary of Key Points
- Stress and anxiety are natural responses to demanding situations, but when they become overwhelming, they can negatively affect a person’s physical and mental health.
- Adaptogens are compounds used for centuries in traditional medicine to help the body adapt to stress and restore balance. They are known for reducing the harmful effects of stress on the body and mind.
- Adaptogenic herbs, including ashwagandha, Rhodiola rosea, ginseng, holy basil, and licorice root, contain compounds that modulate the body’s stress response and regulate cortisol levels.
- Stress is a holistic mind-body condition. Adaptogenic herbs work via multiple layers and mechanisms spanning from mind to body.
The good news is that the body is designed to cope with stress, which is commonly defined as the body’s reaction to a perceived internal or external threat or pressure.
Often coupled with stress is the feeling of anxiety, a feeling of uneasiness or fear about something in the future. Although stress and anxiety are natural responses, they can become overwhelming and negatively affect physical and mental health.
Managing stress and anxiety is essential for maintaining overall health and longevity, especially in our fast-paced world, where productivity and industry are prioritized. Although many people have heard of ways to naturally manage stress and anxiety, such as lifestyle changes and mind-body techniques, there is a stress antidote many don’t know about: adaptogens.
Adaptogens constitute anything that helps buffer or remove stress, hence the name: “gen” meaning “that which produces,” and “adapt” being the ability to adjust to new conditions. Therefore, broadly speaking, adaptogens are anything that can prompt the body to adapt to new or difficult conditions. Exercise, meditation, and sleep are adaptogens, as is anything else that can reduce stress and improve mood.
How Do Our Bodies React to Stress?
When we encounter a perceived threat or challenge, our bodies respond with a stress response, a complex set of physiological and psychological changes that help us cope with the situation. In short, this set of changes is designed to prepare the body for action. This response is modulated by two central systems in the body: the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system.When faced with a threat, the hypothalamus in the brain releases a hormone called the corticotropin-releasing hormone; this hormone later stimulates the pituitary gland to release adrenocorticotropic hormone. This then stimulates the adrenal glands, which release cortisol and other stress hormones into the bloodstream. This interplay between the different glands is what constitutes the HPA axis.
Amid this cascade and interaction of glands and hormones, one hormone steals much of the spotlight: cortisol, also known as the stress hormone. And of course, there is a reason behind it, as cortisol has several powerful effects on the body.
Cortisol increases glucose availability in the bloodstream, providing readily available energy for the body to respond to a perceived threat. It also suppresses nonessential bodily functions, such as digestion and reproduction, to conserve energy for dealing with a perceived threat.
While cortisol is released, the sympathetic nervous system is activated. The sympathetic nervous system is responsible for the “fight or flight” response. The activation of the sympathetic nervous system leads to a release of adrenaline and noradrenaline. These hormones increase the heart rate and blood pressure, dilate the airways to improve oxygen uptake, and stimulate the release of glucose from the liver. All of this is for one purpose: to increase alertness and prepare the body for action.
The interaction of the HPA axis and the sympathetic nervous system is part of what makes up the stress response; this is what we can observe objectively and what scientists use to measure stress in the lab.
Chronic Stress Harms the Body
In a meta-analytic review from Carnegie Mellon University, researchers conducted a comprehensive review of the relationship between stress and immunity in humans. Their meta-analysis included more than 293 studies analyzing the effects of acute and chronic stress on immune parameters such as natural killer cell activity, lymphocyte proliferation, and antibody responses.The authors found that acute stressors, such as public speaking or exams, were associated with a temporary enhancement of immune function, including increased natural killer cell activity and lymphocyte proliferation. In contrast, chronic stressors, such as caring for a spouse with dementia or job strain, were associated with more prolonged suppression of immune function.
Apart from suppressing the immune system, chronic stress naturally has serious implications regarding mental health and cardiovascular disease.
Adaptogens have been shown to affect stress hormones such as cortisol, adrenaline, and noradrenaline, helping to support a healthy stress response.
Common Herbs Used as Adaptogens and Their Effectiveness
Ashwagandha
Ashwagandha, also known as Indian ginseng, is a popular adaptogenic herb used traditionally in ayurvedic medicine.The researchers sought to measure the effect of ashwagandha across numerous metrics. The study assessed levels of perceived stress, depression, anxiety, and general well-being by using stress scales and biochemical markers such as serum cortisol levels.
The findings demonstrated the power of ashwagandha: Taking 300 milligrams of ashwagandha root extract twice daily for 60 days significantly reduced perceived stress, serum cortisol levels, and anxiety levels in adults relative to placebo.
The results are expressed in p-values, which indicate the probability of the observed differences being due to chance. A p-value of less than 0.05 is generally considered statistically significant, meaning the results are unlikely to have occurred by chance alone. In this case, the values for perceived stress and anxiety levels are both less than 0.0001, while the value for serum cortisol is 0.0006.
Rhodiola Rosea
Rhodiola rosea is another adaptogenic herb that helps people cope with stress and has been shown to improve cognitive function and physical performance.
Ginseng
Ginseng is a well-known adaptogenic herb used traditionally in Chinese medicine to promote overall health and vitality.Holy Basil and Licorice Root
Holy basil and licorice root are other adaptogenic herbs that have been shown to have a range of beneficial effects on the body, including reducing stress and anxiety, improving cognitive function, and enhancing immune function.The studies on adaptogens for stress and anxiety suggest that adaptogens can effectively manage stress and anxiety symptoms. Although more research is needed, the existing studies provide promising results. Adaptogens positively affect the nervous system and cortisol levels.
However, it’s important to note that the effectiveness of adaptogens may vary depending on the individual and the specific adaptogen being used. It’s also important to use adaptogens as part of a holistic approach to managing stress and anxiety rather than as the sole treatment.
How Do Adaptogens Work?
Even though stress is a psychological term often defined by the type of strain we experience, stress is actually a mind-body holistic condition.- Most of these adaptogenic herbs have an attenuating effect on HPA axis activity, according to a 2019 study in the journal Medicine, thus reducing cortisol levels and lowering the emotional level of stress in subjects.
- Inflammation and oxidative stress are increased when experiencing high stress levels; according to the same study, adaptogens, therefore, may help reduce stress through their antioxidant and anti-inflammatory effects.
- As discovered in preclinical trials, ashwagandha can also influence GABAergic and serotonin activity, which modulate antidepressant and anti-anxiety effects. GABAergic signaling dysfunction is associated with general anxiety disorders, muscle spasms, sleep disturbances, and seizures.
- Ashwagandha improves energy levels and promotes mitochondrial health.
How to Use Adaptogens
Adaptogens are obtainable in various forms, such as capsules, powders, teas, and tinctures. Each form has its benefits and drawbacks. Capsules and powders provide a concentrated form of adaptogens. Teas and tinctures may offer a gentler and more soothing effect.Ashwagandha
- The recommended dosages of ashwagandha root extract based on studies range from 250 to 600 mg/day. The standard dosing protocol involves taking 600 mg/day divided into two dosages; one taken with breakfast in the morning and the other in the evening.
- Research indicates that 600 mg/day is more effective than lower dosages in improving sleep, and dosages ranging from 600 to 1,000 mg/day may be more beneficial for athletes undergoing intense exercise. However, further studies are required to verify whether dosages exceeding 600 mg/day result in greater benefits.
- The effect of the long-term daily usage of ashwagandha on its potency remains unknown. However, it’s recommended to use ashwagandha for only one to two months, when experiencing moderate to severe stress.
Rhodiola Rosea
- Daily consumption of Rhodiola rosea as a preventive measure against fatigue has been proven effective at low dosages of 50 mg.
- For immediate relief from fatigue and stress, Rhodiola rosea is commonly taken in dosages ranging from 288 to 680 mg.
- Rhodiola’s response has been observed to follow a bell-curve pattern. Therefore, it’s advisable to refrain from exceeding the 680 mg dosage, as higher dosages may not be beneficial.
Holy Basil
- The recommended dose of holy basil for neurological and adaptogenic effects is 500 mg of leaf extract taken twice a day.
- Studies show that dosages of 100 to 200 mg/kg and 500 mg/kg may provide health benefits and boost testosterone, respectively.
Other Adaptogens
As we have discovered, stress is part of a holistic mind-body condition; anything that makes the body’s natural healing process stronger could, in theory, help us release stress.- Getting regular exercise
- Practicing good sleep hygiene
- Eating a healthy diet
- Gardening
- Practicing meditation
- Being mindful in your work and routines
- Keeping your room tidy and clean
- Helping others
- Being optimistic and thinking positively
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