In today’s fast-paced world, many of us face the challenges of chronic stress. Whether you’re leading a busy lifestyle, managing the demands of intense training, or navigating life transitions like perimenopause or new motherhood, stress can show up in various ways. From juggling work, family, and health responsibilities to pushing your body physically, the impact on your wellbeing can be significant. Long-term experience of this can result in burnout.
In addition to this, our bodies are continuously exposed to many physical stressors such as household and environmental chemicals, pesticides, and artificial and processed foods, which can disrupt normal biochemical processes. These stressors can increase oxidative stress and inflammation, affecting the function of mitochondria (the energy powerhouses of cells) and impairing detoxification pathways. Over time, the accumulation of reactive oxygen species (ROS) leads to greater inflammation. The continual activation of the stress response pathways, mainly the hypothalamic-pituitary-adrenal (HPA) axis can overwhelm the body’s stress adaptation mechanisms. This dysregulation can contribute to symptoms such as insomnia, fatigue and anxiety, making it harder to recover or maintain balance during life’s many demands.
This is where a class of plants called herbal adaptogens can be beneficial. Adaptogens are a unique class of plants and medicinal mushrooms that are rejuvenating and have been used for centuries in traditional medicine to help the body resist various forms of stress and promote overall wellbeing.
What are herbal adaptogens?
Unlike stimulants, which provide a temporary energy boost, adaptogens normalise body function without overstimulation or sedation. In functional medicine, adaptogens are recognised for their role in enhancing the body’s resilience to stress. Similar to how Traditional Chinese Medicine (TCM) uses qi tonics and Ayurveda employs rasayanas to restore prana or life force, adaptogens are seen as powerful agents that help balance and support the body’s stress response. These herbs work by modulating the HPA axis and improving the body’s ability to cope with various stressors – whether physical, chemical or biological. By promoting homeostasis and reducing the harmful effects of chronic stress, adaptogens can help restore vitality and support overall wellbeing.
How adaptogens support your body
As touched on above, adaptogens work by modulating the HPA axis. By preventing cortisol spikes or prolonged elevations, adaptogens help conserve energy and allow the body to adapt to stress without depleting energy reserves, leading to sustained vitality. This lowering of stress hormone levels helps mitigate the negative effects of chronic stress, such as high blood pressure, anxiety, and insomnia.
In addition to their stress-reducing effects, adaptogens can improve cognitive function. They enhance mental clarity, boost memory, and offer protection against cognitive decline, helping to maintain brain health and support long-term mental performance.
Adaptogens also play a key role in immune support. By strengthening the body’s immune response, they can help the body recover more quickly when sick, promoting overall resilience to illness.
Adaptogens can be broadly classified as being either calming or stimulating. Some work better at promoting sleep, while others promote exercise resilience. Hence it is important to consider your health picture, health goals, and stage of life before taking an adaptogen.
In our clinic, we often use adaptogens not for targeting a specific action within the body, but to support the body’s natural ability to restore balance and move towards homeostasis.
We find they’re most beneficial for people such as:
- Those experiencing chronic stress, whether from work, personal life, or environmental factors
- These with constant fatigue or low energy
- Athletes or people engaged in regular physical activity to enhance performance and accelerate recovery
- Those seeking to enhance mental clarity, improve memory, and protect against cognitive decline
- Patients with suboptimal immune function, or with a chronic infection. Adaptogens such as reishi mushroom and Astragalus are excellent for modulating the immune system. They help the body overcome chronic infections or support it during times of post-viral fatigue
- Women going through perimenopause and menopause can experience significant stress and fatigue along with anxiety and reduced resilience. Adaptogens like Schisandra, Ashwagandha or Rhodiola can be particularly supportive during this transition
There are many different adaptogens that we prescribe for different reasons, depending on the goals and health picture of each patient. Some common adaptogens and their uses include:
- Withania (Ashwagandha) and Holy Basil (Tulsi) are renowned for their ability to reduce cortisol levels and promote a sense of calm
- Rhodiola and Siberian Ginseng (Eleutherococcus) are known for their energy-boosting properties. They can help combat fatigue and enhance stamina
- Ginkgo and Lion’s Mane are celebrated for their neuroprotective properties. They support cognitive health and can improve focus
Cautions
While adaptogens are generally safe, some cautions and contraindications include:
- Licorice root: Can raise blood pressure, so it’s unsuitable for those with hypertension
- Withania (Ashwagandha): May exacerbate hyperthyroidism
- Schisandra: May interact with liver medications or conditions
This is why, when it comes to adaptogens (and all supplements), it’s essential to consult a healthcare professional, especially if you’re pregnant, breastfeeding, or have existing medical conditions before starting adaptogens.
Also worth mentioning is a caveat to not use adaptogens as a means to maintain a stressful lifestyle. They should not be used to try and push your body beyond its stress management capabilities, but rather as part of a holistic stress management plan that incorporates diet and lifestyle strategies to mitigate the impact of stress.
If you’ve been feeling drained and struggling to regain your energy and balance, need more support for your busy lifestyle, or have ongoing infections, it may be time to explore the potential of adaptogens. These powerful herbs offer a natural way to manage stress, enhance energy, and support overall wellbeing.
