In New York, stress is a default. It is the background soundtrack to the rush-hour shuffle. And sometimes, more often than not, it always feels like rush hour here.
Our dietary choices and habits often reinforce, instead of counter, this. Our herb of choice tends to be coffee, a powerful stimulant, in a hyper-stimulated landscape. If you are so strapped for time, that the only dose of medicine you get is a pill or beverage, then get to know adaptogens. And then take one. They will offer you some air-bag cushioning from life in the fast lane,
What are Adaptogens?
Adaptogens are a class of herbs that adapt your body to various stresses. That is, an adaptogen can support your body if you are not getting enough sleep, to promote more sleep. But, it can also provide greater energy if you are experiencing chronic fatigue, and find yourself laying around too much. How?
Herbs are deeply intelligent. They know what they’re doing, even when we don’t. They may be tapped into for their chemical compounds like saponins, alkaloids, lactones, etc. But they are so much more than any one constituent. Just like you are more than just erythrocytes, and collagen, and osteoclasts, and glia, and neurons, and alveoli, and lactobacillus, and h.pylori, etc. You are a sum total of all of this, and more. You are also your environment - family, friends, neighbors, socio-geographic landscape. The intelligence of adaptogens come from millennia of genetics that compose their eco-system.
One of my herbal teachers defined adaptogens as having a broad-spectrum response to a stressor, be it physical, psychological, chemical (toxins), or the combination thereof.
How Do Adaptogens Work?
Adaptogens work on the stress response. The stress-response system in our body is partially regulated by our Hypothalamic Pituitary Axis (HPA). Many western science texts would attribute the entirety of the stress response to HPA. But, from an Ayurvedic viewpoint, there is an engagement between our senses our mind, and our spirit. That is, we make a choice based on the information our senses relay to our brain in how we process the stimuli (information). It is not just a reflex. If the processing of this information is riddled with anxiety, anger, fear, our HPA coordinates a set of chemical reactions.
Adaptogens increase cellular activity to soften and redirect this response. According to an article on "Evidence-based Efficacy of Adaptogens", the authors have found that adaptogens have a direct influence over a stress-protein referred to as Hsp-70, which "inhibits the expression of NO synthase II gene and interacts with glucocorticoid receptors directly and via the JNK pathway, thus affecting the levels of circulating cortisol and NO. Prevention of stress-induced increase in NO, and the associated decrease in ATP production, results in increased performance and endurance". Thus the positive feedback loop that plagues the HPA-axis, in which cortisol and adrenaline are constantly released flooding/exhausting energy reserves for flight or fight, are blocked. This blocking prevents us from being debilitated.
How Often Should You Take Adaptogens?
Adaptogens have been used for millennia in Ayurveda as part of a daily regimen. As such, they are considered safe, non-toxic, and minimal to nil in risk. For instance Ashwaganda-rasayana, an herbal jelly with Ashwaganda (an adaptogen) as a main ingredient, is taken daily. With that said, adaptogens, should be taken with reverence and not abused. A little goes a long way.
How Should They Be Taken?
They should be taken based on your life circumstance. This includes time-availability, level of stress, type of stress, etc. These factors are best understood with careful self-study of your symptoms, or with a skilled medicine-wo/man. Some of the forms they can taken in are: tonic, a rasyana (a rejuvenating herbal jelly that is taken in Ayurveda), as a capsule as many herbal supplements are offered, especially with those who have minimal time to make any preparations. They can be made into a tea or decoction.
How Long Before I See Results?
Adaptogens have a long-term impact. If you are looking for a quick fix, you may not see it. But you will notice, overtime, beneficial changes in sleep pattern, fatigue, digestive disorders, etc.
Are there any Contraindications?
For the most part no. Yet, there may be some contraindications based on your unique make-up, drug interactions, and duration of time you are taking it for. Also, many herbs are often contra-indicated during pregnancy.
Which Adaptogen is Right for Me?
Below is a list of adaptogens and some of their properties. You can use this as a general reference. Each herb deserves volumes, and there are plenty of research articles and books, written over the years, on some of them.
Ashwaganda (Withaniasomnifera)
Indications: high stress causing fatigue, nervous exhaustion, chronic inflammatory diseases, insomnia.
Classic Use: In Ayurvedic medicine it increases longevity and vitality, aphrodisiac, tonic nerviness, used to treat emaciation of children and debility in the elderly
Golden Root (Rhodiolarosea)
Indications: decreases fatigue, increase endurance, increases work capacity and coordination, increases learning ability, improves memory, decrease in drug-induced arrhythmia, decreased CRP and CK after strenuous exercise, stimulant antidepressant, altitude sickness, neurasthenia
Classic Use: In Chinese medicine it is used to tonify the spleen and boost qi. It also enters the lung channel, where it clears the lung and relieves cough. 10 Given to newly married couples in Siberia to increase fertility and assure the birth of healthy children. Also used in Siberia to fortify the body against the stress of the long, cold winters; Used by the Vikings to enhance physical strength and endurance. 11 ; Used in Sweden and other Scandinavian countries to increase mental work capacity during stress, as a psychostimulant, and as a general strengthener. 11
Wu Wei Zei (Schisandrachinensis)
Indications: depression, irritability, forgetfullness, stress, hepatitis, cirrhosis, coughs, wheezing, shortness of breath, skin rash
Classic Use:: In Chinese Medicine: Contains leakage of lung qi and stops coughing; Tonifies the Kidney, binds up essence, and stops diarrhea; Quiets the spirit and calms the heart: for irritability, palpitations, dream-disturbed sleep, insomnia due to injury of the blood and yin of the heart and Kidneys
Siberian Ginseng (Eleutherococcussenticosis )
Indications: build vitality, increase resistenceto infection, stress, and toxicity, improve physical performance, and improve mood.
* A 6-month, double-blind, placebo-controlled trial of 93 men and women with recurrent herpes infections found that treatment with eleutherococcus(2 g daily) reduced the frequency of infections by approximately 50%.
* Animal studies of Eleutherococcussenticosusindicate possible therapeutic benefit in prevention of bone resorption in steroid-induced osteoporosis.
American Ginseng (Panaxquinquifolium)
Indications: nervous dyspepsia, loss of appetite, mental exhaustion
A mild, stimulating tonic whose effects are observed only after quite a long period of administration. It is a feeble nerve stimulant and as such is adapted to nervous exhaustion of a mild type from too close application to work, and to mild forms of nervous dyspepsia and slight stomachic debility. As a medicine it acts kindly and quietly, giving a grateful sense of comfort to the stomach. - The Eclectic Materia Medica, Pharmacology and Therapeutics, 1922, Harvey Wickes Felter, M.D.
Asian Ginseng (Panaxginseng)
Indications: Weakened state due to chronic illness or chronic stress
Licorice Root (Glycyrrhiza glabra)
Indications: Inflammatory conditions of the GI tract, cankers, gastritis, ulceration, cancer sores, “hyperacidity”. Respiratory conditions requiring expectoration and soothing mucilage, Adrenal insufficiency, Addison’s disease, Inflammatory conditions, arthritis, other autoimmune diseases, Chronic viral hepatitis, Herpes simplex, Urinary tract infections/ diabetes insidious, Constipation, Polycystic ovary syndrome, infertility, dysmenorrhea.
in chinese medicine:
Classic Use:: Tonifiesthe spleen and augments qi. Moistens the lungs and stops coughing. Clears heat and relieves fire toxicity. Moderates spasms and alleviates pain. Moderates and harmonizes the characteristics of other herbs.
Caterpillar Fungus (Cordycepssinensis)
Indications: excessive tiredness, persistent cough, impotence, anemia (supports marrow); Improves the Respiratory Function; Increases cellular Oxygen Absorption by up to 40% ; Improves the Functioning of the Heart ; Decreases cholesterol, increases HDL; Chronic kidney disease improvement; Reduces Tumor Size in Cancer Patients; Increases NK cell activity; Reduces Fatigue; Improves Stamina and Athletic Performance; Increases cellular energy; Combats Sexual Dysfunction; Improves libido
Devil’s Club (Oplopanaxhorridus)
Indications: As an energetic medicine for nervous, mental, emotional, and physical exhaustion – often compared to other aralia family adaptogens, but indigenous use s do not mirror this equation. Indigenous use is as an antimicrobial, antirheumatic, and antidiabetic, and respiratory medicine. Modern research has mainly focused on anticancer actions
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