Adpatogens are herbs that can modulate the effects of stress on the mind and body, and help to balance and protect various body systems. Many of these herbs originate from China and India, where they have a long history of use, though a handful of adaptogenic herbs are native to the United States, Europe, Russia, and other parts of Asia. In the West, people are now starting to use adaptogens to buffer the effects of the fast-paced Western lifestyle, to address some of the resulting chronic health problems, and to take advantage of the general increase in vitality that these herbs can bring. While the power of adaptogens to increase our well-being is great, they cannot fully counteract the ill effects of a lifestyle characterized by overwork, overindulgence, lack of rest, a poor diet, etc. There never has been, and never will be, a botanical or pharmaceutical pill we can take to make it all better. That said, many people find that wisely chosen adaptogenic herbs, when used alongside healthy habits, can yield wonderful results.
In both Traditional Chinese Medicine and the Indian medical tradition of Ayurveda, there is a central concept that could be described as life force, vital essence, or essential energy. This is a deep reserve that we can easily deplete with a stressful lifestyle and poor health choices, but which can be nourished and protected with proper lifestyle and food choices, and can be augmented with certain herbs. Many of these herbs are now known in the West as adaptogens, and our science is beginning to elucidate some of the physiological mechanisms by which these herbs likely achieve their effects in the body. One of these mechanisms appears to be an interaction with the hypothalamus-pituitary-adrenal (HPA) axis that is largely responsible for mobilizing the stress response. We can learn a lot from both tradition and modern science about how we can utilize these special herbs.
The adaptogens share some characteristics in common, bit each herb has it own unique set of characteristics and effects, and I encourage people to study the herbs and/or consult with an herbalist to find the best one(s) for them. While herbs are generally quite safe, and adaptogens in particular, it is always important to study an herb that one plans to take regularly, to begin with smaller doses, and to exercise particular caution when on pharmaceutical medications, which can interact with herbs. The herbs considered to be adaptogenic number somewhere around 10-20, depending upon who you ask, with other herbs sharing only some qualities with adaptogens. Below I will highlight the characteristics of a couple of common adaptogens.
American Ginseng (Panax quinquefolius) is probably the most well-known adaptogen in the West. It is thought to relieve fatigue and increase energy, slow aging, increase mental and physical acuity and stamina, and to regulate the immune system, blood sugar, blood pressure, and more. The related species Asian ginseng (Panax ginseng), highly prized in China for over 2000 years, shares many of the same traditional and modern uses, though Asian ginseng is considered to be more heating to the body and American ginseng cooling or neutral. It should be noted that American ginseng is very expensive and quite over harvested in the wild. There is also a lot of cultivated American ginseng that relies on high pesticide use, harming both people and the environment. There are people making great effort to protect the Eastern forest habitat of American ginseng and to grow it sustainably. The Chinese ginseng is also expensive, and one must be careful of the same factors mentioned above. Eleutherococcus senticosus, sometimes known as Siberian Ginseng because it has similar effects to the true ginsengs discussed above, though it is not related, may be a good alternative for many people. This herb, perhaps better called eleuthero, may be more appropriate for some, who find the true ginsengs too stimulating, and is wonderful for supporting the overworked, overtired, and very active person “burning the candle at both ends.”
Ashwagandha (Withania somnifera) probably rivals ginseng in its common use in the West. This adaptogen is particularly known for its ability to calm, and to bring deep relaxation and rejuvenation to the “wired tired” individual. This herb, a member of the nightshade family which contains our tomatoes, peppers and potatoes, comes to us from India, It is considered a Rasayana in Ayurveda, an herb that helps to strengthen and increase the health of all tissues in the body, promoting longevity and deep nourishment. While some of the adaptogens can be somewhat stimulating to the nervous system, this herb is also a nervine, an herb which calms the nervous system. Traditional Indian uses of this herb include simmering it in milk or ghee and drinking it before bedtime. It is thought that the fats in the milk and the ghee help to drive the herb’s rejuvenating effects deeper into the tissues. See below for my Bedtime “Latte” recipe. Studies have suggested that ashwagandha can protect the heart, reduce inflammation, protect the brain from dementia and other types of deterioration, improve immunity through increasing blood cell counts, and more.
Bedtime “Latte”
Far from coffee, this bedtime drink relaxes and deeply restores the health of the nervous system. The “latte” part comes from the milk, which may be cow’s milk, goat’s milk, or a milk alternative, and can be frothed using an immersion blender to create a more latte-like texture.
1 1/2 cup milk or milk alternative
1 rounded teaspoon ashwagandha powder
1/2 teaspoon cinnamon powder
1/4 teaspoon ghee (optional)
honey to taste
pinch sea salt
Place all ingredients except ghee and honey together in a saucepan and turn on medium heat until warm. Reduce to a low simmer and heat for 10-15 minutes, stirring as needed to keep milk from scalding. Remove from heat, froth if desired, and add ghee and honey to taste. Dust with more cinnamon and sip about an hour before bed to start getting relaxed.
Reishi mushroom (Ganoderma lucidum) is probably the most well-studied and popular of the medicinal mushrooms. Reishi has a long list of virtues, and shares a lot of qualities with most adaptogens, including a general ability to increase stress resilience, protect the heart, reduce inflammation and regulate the immune system. Where it perhaps best shines is in its potential to fight cancer cells and shrink tumors. It has shown a lot of promise in these areas, though to date mostly in studies using mice and in vitro (in a petri dish) studies. It also appears to have particular strength in protecting the liver from damage. This is another herb of ancient use in Chinese medicine, where it has been prized as an herb for vitality, longevity, better memory, improved heart function, and for calming the spirit.
We have just begun to scratch the surface of adaptogens. Some of the others include schisandra berries (Schisandra chinensis), shatavari (Asparagus racemosa), rhodiola (Rhodiola rosacea), and holy basil (Occimum sanctum). Adaptogens are a wonderful group of herbs for our modern-day constellation of ailments, as they have the ability to buffer the effects of stress and bring greater balance to our bodies and minds. I will be teaching a lot about stress and adaptogens in the coming months. Please visit my classes page to learn more.
Here’s to your health and happiness in 2019 and beyond!