Feeling anxious, stressed, fatigued, or over it all? You’re far from alone. The pandemic, the “new” normal that’s anything but, our current political climate, along with everyday stressors have taken their toll in more ways than we could have imagined. As we head into the colder, darker days of winter it’s impossible to overstate the importance of checking in with ourselves to see what we need during this time. Maybe it’s more sleep, keeping a healthier diet, exercising, staying connected to loved ones, or taking a sliver of time to read a good book. Herbal adaptogens are another way to provide some much needed stress relief.
Adaptogens are types of herbs that help us deal with the stress and demands of life, and literally help us adapt to different situations. They increase endurance and maintain a state of balance during physical or emotional stress, thereby improving our health and well being. Unlike pharmaceuticals, adaptogens are not used as “a pill for an ill”. They do not simply alleviate symptoms, but act like a general tonic for the mind and body, promoting health by countering the negative effects of stress and improving resistance. Adaptogens can have different properties, from soothing to more stimulating, and can be blended with different herbs and nutrients for the best results. Let’s take a look at a few of these amazing herbs.
Ashwagandha (Withania somnifera) is a calming and deeply relaxing herb. It helps decrease anxiety, improve cortisol levels, and can help with falling asleep. It also helps with musculoskeletal pains including achy joints and chronic muscle tension. It can help to decrease inflammation, as well as improve blood glucose and cholesterol levels. It is very safe, but caution is advised if sensitive to nightshade plants because it is in the same family.
Reishi (Ganoderma) is another calming and relaxing adaptogen that is a medicinal mushroom. It is known for its immune boosting capability. It’s also good for anxiety and feeling overwhelmed. This adaptogen will help to improve the quality of sleep and help with detoxification as well.
Holy Basil (Ocimum sanctum), aka Tulsi, is a neutral herb that acts as a gentle tonic for the mind, mood, and boosts immunity. It elevates mood, helping with anxiety and mild depression. It reduces stress and fatigue. Holy basil is also helpful to motivate a person to make changes. Lowering blood sugar and cholesterol can result as well with this adaptogen.
Eleuthero (Eleutherococcus senticosus) is the most extensively studied adaptogen. It’s a stimulating adaptogen—think a performance- enhancer both in the physical body and mental work capacity. It increases stamina and energy as well as focus and alertness. It can be especially helpful for people who work night shifts or very long hours that interfere with sleep. It also has an immune-enhancing antiviral effect. If you have insomnia, better to take before noon or skip this one. And not suitable for those with high blood pressure.
Rhodiola (Rhodiola rosea) is also a stimulating herb that is very good for anxiety. It induces a sense of well being with decreased anxiety and improvement in depression. It is also known for its ability to enhance mental and physical performance and can help with exercise recovery and exercise induced muscle damage and inflammation. It can improve immunity as well as libido. Rhodiola should be avoided if you have bipolar depression with mania.
If you are new to adaptogens, start with something gentle and that can be incorporated in all circumstances, like ashwagandha. Many adaptogens work well together and can be purchased as a combination product. I think of adaptogens as an extra layer to be added in while covering the basics of health—nutrition, sleep, exercise, stress, and sense of purpose and community.