Blog #20 Herbs that Reduce the Effects of Stress

Life today is demanding & stress is the new normal in westernized society. Stress may be triggered due to physical, mental, emotional or environmental reasons and may throw the body off balance switching-on its stress mode (fright or flight mode). While the symptoms of stress such as anxiety, worry, lack of focus, mood swings originate in the mind, the burden to create equilibrium in the body is borne by the adrenal glands that release stress hormones in equal frequency to the stress response, as a cope-up mechanism for our body and mind. Constant state of stress causes adrenal fatigue with constant stimulation of adrenals in response to stress signals from the brain.  This creates a vicious cycle of cortisol being released by stress & experiencing more stressful emotions due to high cholesterol, making you get stuck in a cyclic pattern of conditions like anxiety, depression, anger, frustration, fatigue, headaches, poor sleep, body pains and weight gain.

Learning to adapt to stress and challenges of life has always been a part of human evolution. Even the 5000-year-old texts of Ayurveda and Traditional Chinese Medicine describe hundreds of medicinal plants and herbs that possess potent properties to help us adapt and build resistance to the stressors. Fast-forwarded to today, such plant compounds that have references in ancient folk-medicine, have been studied extensively for their positive effects for restoring and activating mental and emotional states, and enhancing focus and clarity. The class of such plants and herbs is called ‘Adaptogens’.

What are Adaptogens?

Adaptogens are flowers, herbs, roots, mushrooms, stems, fruits, leaves of various plants that helps retore the physiological functions of the body that gets disturbed by effects of stress in the body. Adaptogens with their active compounds help ease out the adrenal glands and help body restore its balance by activating the parasympathetic response (relaxation response) of the body and helping maintain balance inner balance between energy and relaxation to reduce fatigue, support immunity, restore hormone balance and lower inflammation.

Adaptogens function in the following different ways:

• Stimulate the nervous system through herbs like red ginseng, white asian ginseng, rhodiola
• Calm the nervous system through herbs and mushrooms like schisandra, ashwagandha, reishi, cordyceps
• Dampen the stress response through herbs like american ginseng, codonopsis, shatavari
• Create energizing effect through herbs and mushrooms like american and asian ginseng, cordyceps, shilajit
• Strengthening the body through herbs like shilajit
• Balancing and nourishing the body with herbs like ashwagandha and holy basil

Role of Adaptogens in Dealing with Adrenal Fatigue

Active compounds in adaptogens interact with brain and adrenal glands via hypothalamic-pituitary-adrenal (HPA) axis. This system regulates the production and release of hormones including the stress hormone ‘cortisol’. When excess cortisol is released, the body switches to the ‘’fight or flight’ mode which activates the sympathetic nervous system and adrenal glands as a cope-up mechanism to deal with stress effectively. If the body gets stuck in the constant loop of sympathetic response, it leads to excess cortisol production, taxing the adrenal glands and causing bigger health concerns such as poor digestive health, constant fatigue, poor mental state, weight gain, low libido, visible signs of aging, anxiety, inability to relax, poor sleep and skin breakouts.

Active compounds in adaptogens help stabilize the stress-physiology by activating the para-sympathetic system that reduces cortisol production, releases energy for vital body functioning and restoring homeostasis.

Adaptogens to Include

1. Maca: Balances sex hormones and supports vitality. Available in capsule and powder form and can be added to teas, latte’s, smoothies, porridge, breakfast bowls and home bakes.
2. Liquorice Root: Regulates cortisol. Available in capsule, powder or dried stem form and can be enjoyed as a tea by infusing the dried stem or powered root in boiling water.
3. Holy Basil (Tulsi): Supports metabolism, improves immunity, lowers anxiety and induces calm. Available in capsule, powder or dried leaf form and can be infused in teas, added to soups and stir-fries as a herb.
4. Nettle: Restores body from effects of stress and burnout. Available in capsule and dried leaf form and can be infused in teas.
5. Raspberry Leaf: Balances female hormones. Available in capsule, dried leaf and teabags to infuse in teas.
6. Schisandra - Known to lowers physical and mental strain, promote mood stability, and menopausal symptoms. Available in capsule and dried berry form that can be added to smoothies.
7. Ashwagandha Known to lower anxiety, regulate cortisol levels and reduce stress and promote relaxation. Available in capsule and powder form. Add it to teas, smoothies or hot chocolate latte.
8. Rhodiola – Enhances physical and mental endurance and improve cognitive function. Available in capsule or tincture form.
9. Cordyceps: Known to improve physical endurance and support energy levels. Available in capsule and powder form and can be blended in smoothies and protein shakes.