Posted on Feb 25, 2019, 2 p.m.
Stress affects just about everyone, accumulation can lead to some undesirable consequences making learning ways to manage stress levels important; along with meditation, yoga, and mindfulness adaptogens can help you fight stress.
Adaptogens are a class of nontoxic herbs and roots that have been used in Ayurvedic and Chinese traditional medicines to help boost the adrenal system that is responsible for managing the body’s hormonal responses to stress. Adaptogens help to enhance responses to stress and boost ability to manage anxiety and combat fatigue in a unique way to adapt their functions according to the body’s needs.
Ashwagandha/Indian ginseng is widely used in Ayurvedic medicine to manage stress, fatigue, anxiety, concentration difficulties, and sleep disorders. The Indian Journal of Psychological Medicine published a placebo controlled study involving adults with chronic stress who took 300 milligrams of high concentration full spectrum ashwagandha root extract twice a day for 60 days, results revealed those who took the extract displayed lower scores on stress assessment scales and lower levels of cortisol. Other research shows it to have the ability to fight inflammation and enhance brain health.
Panax ginseng/Asian ginseng is a powerful adaptogen that has been used in the Far East for at least 2,000 years for a range of health benefits. Human Psychopharmacology published a study showing a single dose of 200 or 400 mg induced calmness on the first day up until the 8th day. Other research has shown it can enhance mental performance, boost energy, and improve moods.
Siberian ginseng/Eleuthero has been used for thousands for years as a general stimulant, strengthen the immune system, and for stress management. Eleuthero works by helping the body to handle and adapt to stress better while boosting energy. Research has shown that it can also be used to boost mental performance and physical stamina.
Rhodiola Rosea is used in traditional medicines to help reduce stress, fight fatigue, reduce anxiety, relieve headaches, and treat depression. The journal Phytotherapy published a study finding Rhodiola Rosea to reduce anxiety, anger, stress, depression, confusion, and to improve overall mood in participants who took one 200mg tablet before breakfast and lunch daily for 2 weeks. Another study published in the journal Phytomedicine concluded the extract possessed antidepressant properties which had effects in humans.
These are just four common adaptogens which can be found at your local health food or vitamin store in the form of powders, extracts, teas, or supplements which can be added to smoothies, juices, soups, or baked goodies. When choosing an adaptogen and dosage the right one for you depends or your personal needs and physical condition; experts recommend that you consult a health professional before beginning any regimen to make sure it is best for you and avoid any possible complications.
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