Feeling Holiday Stress?
Try these 5 adaptogens to bring peace back into your season.
Holidays are a time of joy and gathering with friends and family — and a long list of obligations and expectations. You want to enjoy the festivities but the anxiety of how to fit it all in can be stressful and overwhelming.
Reaching for sugary treats, alcohol, and rich foods is a common stress-relief habit. These indulgences may bring temporary calmness and relief but leave you feeling more stressed and tired. Interested in a more natural approach to treating stress?
Adding adaptogens to your daily nutrition could be a way to keep your stress in check.
What Are Adaptogens?
Adaptogens are natural substances, such as plants, herbs, or mushrooms, that can help the body regulate mental and physical balance. They can decrease stress, fatigue, and anxiety and provide a host of health benefits.
Adaptogens are the latest health trend, with ads for mushroom coffee, stress relief powder, pills, sparkling drinks, and more.
Although they are in vogue, they are not new. Their use dates back to ancient times in Indian and Chinese medicine, and the term “adaptogen” was officially coined in the 1940s. Research is still growing on their benefits on body systems.
5 Adaptogens to Bring Balance and Calm
With over 70 adaptogens to choose from, there is a remedy for every ailment. Here are the 5 most popular adaptogens to help your body deal with stress.
1. Ashwagandha
Also called Indian winter cherry or Indian ginseng, ashwagandha is one of the more well-known adaptogens. Studies show it is likely to decrease stress,anxiety, and improve sleep. Other benefits may include decreased inflammation, reduced cancer risk, increased immune health, improved cognition, and anti-aging effects.
2. Rhodiola Rosea
Rhodiola rosea has been shown to increase the body’s ability to handle physical and mental stress. It may also decrease depression, anxiety, fatigue, and age-related cognition.
3. Holy Basil
Holy basil is also known as Tulsi in Hindu, or the ‘elixir of life’, due to its numerous health benefits. Studies show that it helps your body regulate various forms of stress, such as physical, mental, chemical, and illness-induced stressors.
Research participants who took holy basil experienced reduced levels of stress and anxiety similar to taking prescription pharmaceuticals.
4. Reishi
Reishi is a long-used mushroom containings compounds that soothe the nervous system. It can naturally boost mood, help the body regulate stress, improve sleep, and more.
5. Ginseng
Multiple names and varieties of ginseng exist. Ginseng can help with overall stress by regulating the stress hormone response. It can also help protect memory, decrease anxiety, and may prevent heart disease, diabetes, stroke, and more.
How to Take Adaptogens
Due to their bitter taste, most companies package adaptogens in a pill, powder, or tincture form that can be taken like a supplement or mixed in foods or liquids.
Popular ways to enjoy them include gummies, sparkling beverages, dissolvable powder for soup, smoothies, tea, or coffee.
Safety Considerations
As with any supplement, you should first discuss with your doctor if it is safe.
Adaptogens can interact with specific medications, may not be suitable for certain health conditions, and should be screened with pregnancy and breastfeeding.
Tis the Season
Stress in every season is inevitable, but utilizing natural remedies to relieve stress, such as adaptogens and self- care techniques, can help your holidays be merry and bright.
References
Cohen MM. (2014). Tulsi- Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014 Oct-Dec; 5(4): 251–259. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/
Mishra, L. C., Singh, B. B., & Dagenais, S. (2000). Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): A review. Alternative Medicine Review, 5(4), 334–46. https://pubmed.ncbi.nlm.nih.gov/10956379/
Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress — Protective activity — PMC (nih.gov). Pharmaceuticals (Basel), 3(1), 188–224. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
Stojcheva, E. I., & Quintela, J. C. (2022). The effectiveness of Rhodiola rosea L. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions — Encouraging clinical evidence. Molecules, 27(12), 3902. https://www.mdpi.com/1420-3049/27/12/3902
