Hack Your Stress Response with Adaptogens

Stress is a fact of life.

Short-term stress is normal and helps us deal with immediate challenges.

Our stress response is managed by the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system, which release hormones such as adrenaline and cortisol when faced with stress. This response is vital for survival and maintaining balance in the body - however, chronic stress, lasting for a long time, can harm our health, affecting mental health, the heart, immune system, digestion, cognitive function, and energy levels.

I see this nearly every day with my patients.

Most commonly, I see chronic stress contributing to:

• low energy and poor sleep

• blood sugar imbalance and weight gain

• depression and anxiety

• low white blood cells and frequent illness

Here’s what you need to know ⬇️

Your stress/stressors are generally outside your body, and not always in your control.

What do you have control over? Your stress RESPONSE - the way you react and respond to the stressors you face.

To keep stress hormones in check and minimize the effect of chronic stress on the body, I encourage my patients to eat a healthy, balanced diet, engage in regular exercise, and utilize relaxation techniques that fit into their daily routines.

I also have another trick up my sleeve - ADAPTOGENS.

WHAT ARE ADAPTOGENS?

Adaptogens are a group of plants and herbs that are known to help your body adapt or adjust to stress.

The word “adaptogen” is derived from the Greek word “adapto,” meaning “to adjust,” and adaptogens have been around for thousands of years dating back to ancient Indian and Chinese civilizations.

Adaptogens work through a variety of molecular mechanisms to bring balance to the various hormones of the stress response and have been shown clinically to:

• decrease perceived stress

• increase energy circulation

• increase resistance to stress

• improve mental performance

• improve sleep

ADAPTOGENS - MY FOUR FAVORITES

🌱 Ashwagandha (Withania somnifera)

Ashwagandha, a prized herb in Ayurvedic medicine, is celebrated for its diverse health benefits. Ashwagandha is known to boost energy, improve cognitive function, alleviate anxiety, and support the immune system. Its potential to regulate cortisol levels contributes to better sleep. With anti-inflammatory and antioxidant qualities, it promotes joint health and reduces oxidative stress. Ashwagandha is often referred to as “Indian Ginseng.”

I think of Ashwagandha as foundational for stress support, and I often use it in patients with stress-related anxiety and poor sleep.

🌱 Rhodiola (Rhodiola rosea)

Rhodiola is recognized for helping the body adapt to stress - in particular, reducing fatigue and enhancing cognitive function. I often use Rhodiola with patients suffering from stress-related anxiety and depression. Athletes also turn to Rhodiola for its association with increased endurance and improved exercise performance.

I have found Rhodiola to have a “lightening” effect under stress, and I often use it with patients to improve energy and lessen depression.

🌱 Panax Ginseng (Asian ginseng)

Panax ginseng, also known as Asian or Korean ginseng, may be one of the most widely used adaptogens to improve energy and general health. It is known to help the body manage stress and enhance overall well-being. Panax ginseng is recognized for boosting energy and improving cognitive function and physical performance. It also shows promise in supporting the immune system with potential anti-inflammatory and antioxidant effects.

Panax ginseng is an adaptogenic “powerhouse,” which I often recommend to boost energy and stamina.

🌱 Tulsi (Holy Basil)

Holy Basil helps manage stress by regulating cortisol levels. It possesses anti-inflammatory and antioxidant properties and supports immune function. Holy basil is known for its potential to reduce anxiety and promote a sense of calm. Additionally, holy basil may improve respiratory health, benefiting conditions like asthma.

In my practice, Holy Basil is most often used for patients with anxiety and a “racing mind” in response to stress.

While adaptogens can be used alone, I most often use them in combination formulas, which include several adaptogens and other targeted nutrients.

I have found both daytime and nighttime adaptogenic formulas to be very effective with my patients.

This information is provided for informational purposes only and should not be viewed as individual medical advice. As with any supplement, consulting with a healthcare professional is advisable, particularly for individuals with health concerns or taking medications.

Are you ready for a fresh perspective on your health? As a board-certified Integrative & Functional Medicine physician, I can help you “think outside of the box” and dig deeper with a variety of laboratory testing to help uncover the underlying root causes of your symptoms and create a plan personalized for you that goes beyond the prescription pad to incorporate diet/lifestyle change, nutritional supplements, holistic therapies, health coaching and more! Contact us to schedule an appointment or learn more.