From demanding work schedules to health concerns, stress has become common in our society today. Over time, chronic stress can take a toll on mental and physical well-being, which can lead to fatigue, anxiety, weakened immune function, burnout, and other health issues. Thus, there arose the need to find stress-relieving strategies, ranging from breathing exercises to relaxing activities and herbal supplements.
However, one of the most remarkable natural solutions to alleviating stress lies in the power of a unique group of mushrooms and herbs called adaptogens. They are natural compounds that aid the body’s ability to adjust and resist stressors. Unlike common stress relievers such as sedatives, adaptogens help the body stay balanced by interacting with its natural rhythms.
In this article, we will explore how adaptogens relieve stress and the top adaptogenic foods you can add to your nutrition to help you deal with life’s daily challenges. Read along!
What are adaptogens?
Adaptogens are a class of natural compounds, originating primarily from herbs and mushrooms. These substances help the body to adjust to different types of stress, whether emotional, physical, or environmental. Adaptogens have strong roots in traditional medicine and have been used for years to boost the adaptability and balance of body systems. In Ayurvedic medicine, adaptogens such as holy basil and ashwagandha are used to increase energy and calm the mind.
What makes adaptogens unique is their powerful mechanism of action. Unlike stimulants or sedatives, which provide temporary relief, adaptogens function in collaboration with the body’s natural processes. They support the regulation of stress, boost energy levels, and enhance mental clarity without causing sedation or overstimulation.
Adaptogens work by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which plays an important role in stress response. When faced with a stressor, whether physical or emotional, the HPA axis triggers the release of cortisol – the main stress hormone. While cortisol is necessary for us in small amounts, long-term stress can result in elevated levels, contributing to various issues like weakened immunity, anxiety, and fatigue.
Top 8 adaptogenic foods
1. Ashwagandha
Also known as winter cherry or Indian ginseng, ashwagandha is a strong adaptogenic herb with a long history of use in traditional medicine. It is popular for its ability to boost cognitive function and decrease stress and anxiety. Studies have shown that ashwagandha can significantly reduce stress levels in individuals experiencing chronic stress.
Ashwagandha also can support brain function by boosting focus, memory, and overall cognitive performance. Moreover, ashwagandha possesses antioxidant properties, which can aid the protection of cells from damage. Athletes use it to boost physical performance as it can support energy levels and boost endurance. Ashwagandha can also be beneficial for people struggling with insomnia because it can aid in the regulation of sleep patterns and improve sleep quality.
2. Holy basil
Another adaptogenic food that you should add to your diet is holy basil. Holy basil has qualities that can help decrease stress and support overall well-being. Often referred to as the ‘queen of herbs,’ holy basil is renowned for its ability to help the body adjust to stress by lowering cortisol levels and reducing the effects of stress on the mind and body.
Holy basil also possesses calming qualities, which can help ease anxiety, promote relaxation and improve mood. Unlike sedatives, holy basil works gently to support the nervous system without causing drowsiness. Holy basil is also a potent antioxidant, which can help to decrease inflammation and oxidative stress in the body. It is commonly consumed as tea or its leaves are added to food.
3. Ginseng
Ginseng, particularly panax ginseng, has been used for years in traditional medicine, especially in Korean and Chinese cultures. Ginseng is a powerful adaptogen that can help the body manage stress and boost energy levels. It aids stress alleviation by supporting the body’s natural ability to cope with emotional and physical stressors.
One of the notable benefits of ginseng is that it helps in regulating the production of cortisol, the stress hormone. By balancing cortisol levels, ginseng can help reduce the harmful effects of chronic stress, such as fatigue, anxiety, and weakened immunity. Ginseng also helps to boost the body’s ability to maintain stable energy levels, which is especially beneficial in stressful situations. In addition, ginseng possesses immunomodulatory properties, helping to enhance the immune system and keep illnesses at bay.
4. Reishi mushrooms
Reishi mushrooms, popularly called ‘mushrooms of immortality,’ have strong medicinal benefits including the management of stress. They have adaptogenic qualities that can help the body respond to stress better by balancing the immune system, decreasing inflammation, and boosting mental clarity. Reishi mushrooms also possess calming properties that can help ease nervous tension and boost relaxation without causing drowsiness.
Reishi mushrooms also contain powerful compounds such as triterpenoids, whose anti-inflammatory qualities can help decrease inflammation and boost overall health. They are also loaded with antioxidants that help neutralize free radicals in the body, reducing the risk of chronic diseases like neurodegenerative conditions and cancer.
5. Astragalus
Astragalus possesses strong adaptogenic qualities that help the body cope with stress and enhance immune function. Known as Huang Qi in Chinese medicine, astragalus is often used to boost the body’s natural defense systems, particularly during periods of emotional and physical stress. Moreover, astragalus works by increasing the body’s capacity to fight off infections by boosting the formation of white blood cells, helping to enhance overall health during stressful times.
Additionally, astragalus also aids in regulating body stress response by regulating the adrenal glands. These glands produce cortisol in response to stress, which reduces the negative effects of stress such as exhaustion and burnout. Furthermore, astragalus also supports heart health by reducing blood pressure and balancing cholesterol levels.
6. Schisandra
It is also known as a five-flavor berry because it contains all five basic tastes sour, salty, sweet, bitter, and pungent. Schisandra is known for its distinct ability to balance the body’s internal systems and adaptability. Schisandra aids in regulating cortisol, the primary stress hormone of the body. By supporting the stabilization of cortisol levels, schisandra can help decrease the negative effects of chronic stress such as poor sleep quality and fatigue.
In addition, schisandra is known for its ability to boost mental clarity and enhance cognitive function. It can promote alertness, focus, and memory, which makes it beneficial for improving mental fatigue or difficulty concentrating due to stress. Moreover, schisandra also helps to boost liver health, which is beneficial for detoxification and maintaining energy levels during times of stress.
7. Maca root
Maca root, regarded as Peruvian ginseng because it is native to the high Andes of Peru, is beneficial for managing stress-related fatigue and promoting overall wellness. Maca root can help regulate the body’s response to stress by balancing cortisol levels. When the body experiences chronic stress, cortisol levels can become elevated, resulting in feelings of irritability, exhaustion, and burnout. By aiding the stabilization of cortisol levels, maca can help support a more balanced energy level and decrease the effects of long-term stress on the body.
Maca can also have a positive effect on mood and mental clarity. It can boost concentration and focus, making it beneficial for individuals who experience mental fatigue due to stress. In addition, maca root can enhance energy levels and hormonal balance, which makes it beneficial for menopausal and menstrual symptoms.
8. Licorice root
Among its health benefits, licorice root helps to balance adrenal glands and modulate the production of stress hormones such as cortisol. It can help normalize cortisol levels, decreasing the risk of chronic stress and supporting adrenal health. In addition, licorice root possesses immune-boosting, anti-inflammatory, and antioxidant qualities.
Furthermore, licorice root can also help boost digestive health, as it can soothe the gastrointestinal tract and improve the symptoms of bloating and indigestion. It can help decrease the symptoms of heartburn, indigestion, and acid reflux by promoting mucus production in the stomach lining, which protects the digestive organs from acid. Licorice root may also support the healing of ulcers by boosting the production of protective gastric juices.
Conclusion
Adaptogenic foods are superfoods that offer a wide range of health benefits that help the body maintain balance and adapt to stress. By incorporating adaptogenic foods such as licorice root, maca root, ginseng, schisandra, and astragalus into your diet, you can boost your body’s resilience to stress, improve overall well-being, and support mental well-being and physical performance. Incorporating adaptogens into your routine can be as simple as brewing tea or adding to your smoothie. With consistent consumption, adaptogenic foods can help you manage stress better.
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