Over the past few years, I've noticed a significant rise in chronic stress among my clients from all walks of life and around the world. Stress doesn't discriminate, and many call it a "silent killer" because it can cause serious harm to the body without immediate, apparent symptoms.
Chronic stress disrupts the balance of the nervous, endocrine, and immune systems, leading to inflammation, hormonal imbalances, and digestive problems. Adaptogenic herbs offer a natural solution for stress management, helping the body better adapt to and recover from the damaging effects of stress.
How Stress Impacts The Body
Stress has a profound impact on the body because of its ability to disrupt the delicate balance of the nervous, endocrine, and immune systems. When the body perceives stress, the hypothalamus messages the adrenal glands to release cortisol and adrenaline, activating the "fight or flight" response. Chronic stress, however, keeps these hormones elevated, which can cause inflammation, hormonal imbalances, and damage to the gut lining, resulting in a cascade of health issues like digestive problems, weakened immunity, fatigue, and mood disorders.
I have been away in Fiji for the past few weeks to celebrate my Mum's 80th and my parents' 60th wedding anniversary. It was lovely to be with the local Fijian communities, which live by 'island time' and often say 'no hurry, no worry'.
The 'island time' impacted us in a significant and positive way, and we have chosen to adopt more of this beautiful, calming philosophy.
Neuroscience Techniques To Combat Stress
I love to use Neuroscience techniques to combat stress, which I learnt over the last few years working on a Masters in Integrated Medicine and Neuroscience. If you need help getting your head in the game and your stress in order - DOWNLOAD my Mindfulness and Neuroscience Guide,
In addition to mindfulness and choosing to be less reactive, I love adaptogenic herbs, which help the mind and body self-regulate better.
How Adaptogenic Herbs Help Manage Stress
Adaptogenic herbs help the body adapt to stress by modulating the body's stress response systems, including the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system.
Here are my top 10 favourite adaptogenic herbs. You can add these herbs to your diet, drink them in tea, or take them in a plant-based supplement form, like our Rejuv Adrenal Complex capsules, which contain all of these top 10 herbs as a powerful synergistic blend. Keep reading to learn how these herbs work.
1. Ashwagandha Root Extract
- Mechanism: Ashwagandha is known for its ability to reduce cortisol levels and calm the nervous system. It helps improve resilience to stress, lower anxiety, and balance hormones.
- Benefit: Reduces anxiety, improves sleep quality, and boosts energy.
2. Astragalus Root Extract
- Mechanism: Astragalus supports immune function and reduces inflammation. It also supports adrenal gland health, helping the body recover from chronic stress.
- Benefit: Boosts the immune system, reduces fatigue, and aids in stress recovery.
3. Panax Ginseng Extract
- Mechanism: Ginseng enhances physical and mental stamina by regulating the HPA axis. It also helps balance blood sugar and has neuroprotective properties.
- Benefit: Improves focus, energy, and resistance to stress-induced fatigue.
4. Maca Root Extract
- Mechanism: Maca balances hormones, particularly in the hypothalamus and pituitary glands. It's known for enhancing endurance and alleviating stress-related hormonal imbalances.
- Benefit: Supports mood, hormonal balance, and energy levels.
5. Liquorice Root Extract
- Mechanism: Liquorice supports the adrenal glands and helps regulate cortisol. It also has anti-inflammatory and soothing effects on the digestive system.
- Benefit: Aids in reducing adrenal fatigue and promotes digestive health.
6. Rhodiola Rosea Extract
- Mechanism: Rhodiola reduces the perception of stress by balancing cortisol levels. It enhances brain function and mood by increasing serotonin and dopamine levels.
- Benefit: Reduces fatigue, enhances cognitive function, and boosts mood.
7. Schisandra Chinensis Powder
- Mechanism: Schisandra improves mental clarity and resilience to stress by regulating the body's stress response and supporting liver detoxification.
- Benefit: Enhances endurance, clarity, and stress resilience.
8. Gotu Kola Extract
- Mechanism: Gotu Kola improves circulation and has a calming effect on the nervous system. It enhances brain function and helps reduce the physical effects of stress on the body.
- Benefit: Boosts memory and mental clarity and reduces anxiety.
9. Chamomile
- Mechanism: Chamomile has a calming effect on the body and helps reduce anxiety by acting on GABA receptors in the brain, which promote relaxation.
- Benefit: Helps reduce stress, improve sleep quality, and ease digestive discomfort.
10. Holy Basil (Tulsi)
- Mechanism: Holy Basil helps regulate cortisol and blood sugar, balancing the body's stress response. It also has anti-inflammatory properties.
- Benefit: Improves mood, reduces cortisol levels, and supports overall body balance.
The Synergistic Benefits Of Combining Adaptogens
When used together, these adaptogens can create a synergistic effect. Each herb plays a unique role in modulating the body's stress response and enhancing resilience.
- Ashwagandha and Rhodiola: While Ashwagandha helps lower cortisol, Rhodiola improves mood and mental clarity, creating a balance of relaxation and energy.
- Maca and Panax Ginseng are known for boosting endurance and stabilizing hormonal levels, helping the body sustain energy throughout stressful periods.
- Astragalus and Liquorice: These herbs support the immune system and adrenal glands, helping prevent the depletion caused by chronic stress.
These herbs address stress from multiple angles— they calm the nervous system, balance hormones, reduce inflammation, and enhance mental clarity—offering a holistic approach to manage anxiety and prevent its harmful effects on health.
