Adaptogens don't exactly sound like pure nature. But they actually refer to certain plant compounds that can help you better compensate for and minimize stress. Learn exactly how this works and which plants contain adaptogens in this article.
Table of contents
1. How does stress arise
Chronic stress is no stranger to you, then you're like many others. According to a study by the Federal Health Gazette, one in four Germans suffers from the effects of chronic stress .[1]
However, stress factors often cannot be immediately minimized or completely eliminated from life. The problem with stress factors is deeply rooted in the history of human development.
The body still reacts to stress today in the same way as it did in the Stone Age . What is triggered in the body by stress is a primal instinct that once mobilized humans to fight or flee in dangerous situations and was thus essential for survival. The extreme physical reaction has remained the same, but the stress factors have increased significantly .
When you feel stressed, a variety of reactions occur in your body. Intense stimulation of the sympathetic nervous system triggers the release of the hormones noradrenaline , adrenaline , and cortisol . Your heart rate , pulse , and breathing rate increase .
It's definitely a challenging strain on your body, especially when the stress becomes chronic and you're regularly thrown into this state of emergency. In addition, your body expends a large amount of energy to maintain this state of heightened readiness.
If your body is weakened by the constant state of emergency, other regulatory processes , also known as homeostasis, are disrupted , and you become susceptible to illness . Memory lapses and difficulty concentrating are just some of the effects stress can have on your behavior and mental performance.
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2. Adaptogens against stress
If stress hormones are released regularly, this leads to a deterioration in well-being in the long term, as a study by the European Archives of Psychiatry and Clinical Neuroscience shows.[2] However, those affected rarely know how to help themselves.
Nature provides natural substances in the form of adaptogens that make your body resistant to stress and thus improve your well-being. Adaptogens have the unique ability to calm you and re- energize you without being overly stimulating .
You can learn more about chronic stress and acute stress in our article "Relaxation is good - stress is bad - or is it?."
Take-Home Message #1: If stress becomes chronic, it can negatively impact your well-being and reduce your mental performance. Adaptogens are natural substances that can help you minimize stress.
3. How adaptogenic herbs reduce stress
Simply put, adaptogens are plant compounds that make you less susceptible to stress or help you adapt better to stressful situations. The term "adaptogen" was coined in the mid-1950s by Russian scientist Nicolai Vasilevich Lazarev, who discovered that certain herbs can help your body adapt to the effects of stress.
In the traditional Indian healing art of Ayurveda, the harmonizing effect of herbs on the body has been relied upon for thousands of years. Adaptogenic herbs help reduce imbalances in the body's homeostasis that occur as a result of stress.
Homeostasis in the body encompasses various regulatory processes , such as the regulation of circulation, body temperature , hormone balance , pH , etc. These systems are regulated by a variety of factors, including your hormone balance. This is where chronic stress comes into play.
Since this causes your hormone levels to become unbalanced, homeostasis is disrupted. Adaptogenic herbs counteract this. They support and strengthen homeostasis , thus increasing your body's resistance to stress factors . However, it turns out that only certain herbs possess precisely these properties. The two most important are ginseng and rhodiola.
Take-Home Message #2: Adaptogens are plants with a harmonizing effect on your body's balance, known as homeostasis. Chronic stress can disrupt your homeostasis and make you ill.
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4. The adaptogens ginseng and rhodiola
Ginseng (Panax ginseng)
Ginseng is definitely the king of adaptogens. Asian ginseng, in particular, can boost your resistance to stress and thus improve mental performance. The root is one of the most popular herbal remedies in the world, and rightly so.
Ginseng has been used in Asian medicine for over 5,000 years and is currently especially valued in the biohacking scene for its diverse properties. In addition to its stress-relieving effects, ginseng has a long list of proven health benefits.
Because ginseng acts as an adaptogen, positively affecting the body 's dopaminergic and serotonergic systems , the feel-good hormones, it improves well-being during stress. It is therefore also frequently used to promote mood, cognitive performance, and restful sleep.
Rhodiola rosea
Rhodiola rosea is one of the most popular adaptogenic herbs and has a similar effect to giseng. It has also been used in traditional Scandinavian and Chinese medicine for thousands of years.
Rhodiola rosea is characterized by its ability to increase physical balance and thus reduce fatigue and exhaustion caused by stress . This adaptogenic herb can do even more.
Rhodiola rosea has a positive effect on the release of the stress hormone cortisol . A recent study by the Swedish Herbal Institute examined the connection between cortisol and rhodiola rosea.
It was discovered that the adaptogen has a positive effect on stress resistance by minimizing cortisol secretion . Study participants treated with Rhodiola rosea had low levels of the stress hormone in their blood.[3]
5. Conclusion
Adaptogens are natural plant compounds that can help reduce oxidative stress. Ginseng and Rhodiola rosea, in particular, are said to have positive effects.
6. Sources
[1] http://link.springer.com/article/10.1007/s00103-013-1690-9
[2] https://www.ncbi.nlm.nih.gov/pubmed/18985307
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155223/
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