Adaptogens: Stress-busting herbs

Raise your hand if you feel stressed on a regular basis.

Now I obviously can’t see you through the computer screen, but I’m going to bet that you have a hand raised because I have yet to work with a client who reports absolutely no stress. Stress is a normal part of life, and our bodies are wonderfully adapted to handle stress.

The HPA axis describes the body’s main stress control system and consists of the hypothalamus, pituitary gland, and adrenal glands- basically how your brain communicates to your body that there is some stressor that it needs to deal with. This is a complex process, but the short version is that your brain will tell your body to release a series of hormones. The initial phase of the stress response includes the release of epinephrine and norepinephrine. After this initial phase subsides, the brain then tells the adrenal glands to release cortisol. You’ve probably heard of cortisol because it’s often nicknamed “the stress hormone.” Under normal circumstances, cortisol production should then decrease and the body returns to a state of homeostasis.

The problem is when stress is chronic- lasting days, weeks, months, even years. Cortisol production remains elevated, and over time, the communication between the body, brain, and adrenal glands gets out of whack.

This is where adaptogens come in!

Adaptogens are a class of herbs that help train the body to adapt to and respond to stress more appropriately. They basically help the body become more tolerant to stress going forward. There are a ton of different herbs that are considered adaptogens, but here are a few examples: Ashwagandha, Rhodiola, Maca, Reishi mushrooms, Holy basil, and Ginseng.

So where to start? Adaptogens are typically taken as a blend of multiple herbs because each one works within the body in a slightly different way, but I say start small first. My favorite “all purpose” adaptogen is Ashwagandha and a therapeutic dosage usually starts around 500 mg, so I typically start clients at 250 mg for a week or two before increasing to find an appropriate dosage for them.

As always, please consult with a herbalist or nutrition provider before beginning any new supplements to make sure that specific adaptogenic herbs are right for you.

References:

Panossian, A. & Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress- Protective Activity. Pharmaceuticals (Basel), 3(1), 188-224. doi: 10.3390/ph3010188