Adaptogens for Stress Management
Adaptogens are a class of herbs that may support your body during times of stress, and over time may change the way your body responds to stress overall. In a world where chronic stress is worn like a badge of honor, adaptogens may be needed now more than ever.
It's no secret that stress in the form of elevated cortisol, the primary stress hormone, can wreak havoc on our bodies. Stress can occur in physical, mental, and emotional ways, all of which have the same negative effects on our metabolic function. When stress rises, the increase in cortisol triggers the body's natural fight-or-flight response. Elevated stress also causes the body to burn through key minerals like sodium, potassium, magnesium, and calcium at a much higher rate.
When stress becomes chronic, metabolic function slows, effecting bodily functions like hormone regulation, digestion, detoxification, and more. High stress, low minerals, and impaired metabolic function results in symptoms like fatigue, irritability, brain fog, changes in mood, changes in appetite, weight gain or loss, poor sleep, decreased libido, weakened immune function, weakened glandular function (thyroid and adrenal), and a host of other physical and emotional symptoms.
When your body begins to show symptoms of stress outwardly in the form of identifiable symptoms, it's typically a sign that you need more support than diet and lifestyle changes can offer. It may be time to look into the world of adaptogens for deeper support!
Adaptogens & the Stress Response
The term adaptogens refers to a range of plants and mushrooms that may help the body adapt to stress by interfering in the fight or flight response without causing any harm. Adaptogens may also reduce the impact of long-term stress. When stress occurs, there is a three phase response: alarm, resistance, and exhaustion. Adaptogens have been shown to prolong the resistance phase, allowing the body to recover more efficiently before moving into the exhaustion phase. Over time as adaptogens increase the resistance phase, they may also change the way the body responds to stress when it occurs, decreasing the negative impact on the organs and systems.
Adaptogens have also been shown to support the body's adrenal system, the system responsible for the production and dispersal of hormones like cortisol. Metabolic balance relies on balanced adrenal function. By supporting the adrenals, adaptogens help regulate cortisol production, balancing stress.
Not all adaptogens work the same, however. There are two categories of adaptogens, primary and secondary. Primary adaptogens meet all the primary criteria for classification as an adaptogen: 1. produce a non-specific defense response to stress, 2. have a normalizing influence on the body, 3. non-toxic, 4. help re-regulate the endocrine, nervous, digestive, immune, and cardiovascular systems. Secondary adaptogenic herbs either only meet 2-3 of the above requirements, or have not been studied enough. Most of the common adaptogens fall into the primary category because they have been studied and used more rigorously. Specific adaptogens from both categories may also work together to create the ideal stress reducing balance for each user.
It is also important to note that adaptogens are just one part of a stress reducing protocol. Things like a balanced diet, quality sleep, and limiting other stressors are also important, and should be adjusted before beginning any type of supplementation.
Adaptogens for Every Symptom
Choosing adaptogenic herbal supports can seem daunting because of the wide range of options, but these plants and medicinal mushrooms can be used in conjunction to support a combination of symptoms. This list is not exhaustive, but these are some of the most commonly used and easily acquired adaptogens for stress management:
Primary Adaptogens
American Ginseng panax quinquefolius (root)
Ashwagandha withania somnifera (root)
Asian Ginseng panax ginseng (root)
Cordyceps cordyceps militaris (mushroom)
Cynomorium cynomorium coccineum (stem)
Eleuthero eleutherococcus senticosus (root, stem, bark)
Holy Basil / Tulsi ocimum tenuiflorum (whole herb)
Lemon Balm melissa officinalis (leaf)
Morinda morinda citrifolia (root)
Reishi ganoderma lucidum (mushroom)
Rhodiola rhodiola rosea (root)
Schisandra schisandra chinensis (berry)
Shatavari asparagus racemosus (root)
Secondary Adaptogens
Codonopsis codonopsis pilosula (root)
Guduchi tinospora cordifolia (root, stem)
Devil's Club oplopanax horridus (root, bark)
Horny Goat Weed epimedium grandiflorum (leaf)
Licorice glycyrrhiza glabra (whole herb)
Lion's Mane hericium erinaceus (mushroom)
Maca lepidium meyenii (root)
Oat Straw avena sativa (whole herb)
Turmeric curcuma longa (root, rhizome)
White Bryony bryonia alba (root)
Ways to Use Adaptogens
Adaptogens are not one size fits all, but they are very versatile and can be widely used to ease symptoms. While it can be rather easy to choose herbs and dose to support your symptoms, I do recommend working with an herbalist and/or your preferred medical or holistic professional to create a balanced protocol.
There are so many ways to utilize adaptogens in your daily routine. Some adaptogens can be dosed once a day for continual support, while others need to be dosed multiple times as symptoms recur. Adaptogenic tinctures are commonly used because of their ease of dosing. Capsules are also a great choice when time is limited or you just need an easy dose. Each adaptogen has specific properties that may be more potent when made into different preparations as well, so you want to make sure to choose appropriately.
Personally, I use a combination of teas, tinctures, and powders in my family's adaptogen routine. I typically choose tinctures as my staple adaptogenic preparation, but I also like to brew a cup of Tulsi tea when I need a little extra relaxation. I also like to use powdered adaptogenic mushroom blends for continued support between tincture doses.
FullScript Dispensary
Check out my Stress Management (adults) and Hyperactivity & Stress (kids) protocols in my FullScript dispensary for more adaptogenic preparations!
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Adaptogens offer an unmatched holistic approach to stress management and overall wellness. With countless ways to utilize their benefits, adaptogens can easily be incorporated into your daily routine. Share your favorite ways to use adaptogens in the comments!