Welcome to part two of this stress series. In part one I explained the stress response and what consequences our bodies may face. Part two is the fun part where I get to highlight a few plants that can help reduce stress and/or train our bodies to manage stress more efficiently.
Adaptogenic herbs***(see below) have been used in Chinese medicine and Ayurveda medicine, the oldest medical system, for centuries however over the last few years there has most definitely been a spike in marketing. Many companies are jumping on the adaptogenic herb train and marketing items such as coffee, teas, tonics, capsules, and tinctures. So what are adaptogens and is it worth trying?
The best way for me to understand adaptogens is to think what adapting mean. I think back to a time where I was training for a 10K that involved a lot of hills. To train for this race I tried to find routes that were similar in topography and increased the incline on my treadmill runs. For this I was adapting my body to this upcoming event. The same concept goes for adaptogens.
Adaptogens are a class of plants/herbs that help our body adapt to stress. They act as “good stressors that mimic mild stress in the body and therefore decrease acute distress by modifying chronically high levels of the stress hormones cortisol…”.1 The exact mechanism isn’t quite clear but we know that adaptogens have high concentrations of phytochemicals that work on many different functions in the body and interact with different chemical receptors; therefore their actions and benefits are considered non-specific. This means they do not act on only one part, or receptor, in the body.
With stress there are 3 phases, alarm, resistance, and exhaustion. Adaptogens work mostly on the alarm phase by decreasing the side effects we generally feel and then reducing the exhaustion phase. So to put it together if we are adding daily adaptogens in to your diet than those future alarming stressors will have a much milder effect on our body. Ultimately we are looking for overall decreasing these high levels of cortisol circulating in our body. Below check out a few common adaptogens.
Ashwagandha (Withania somnifera): this root powder herb has been used for thousands of years particularly in Ayurveda medicine for multiple purposes. From helping to lower blood glucose, acting as a powerful antioxidant, decreasing perceived stress/circulating cortisol, and balance of hormones it really is an herb of great significance. Of note there is still a lot of human studies ongoing and does recommendations vary from 300mg-600mg/day across different studies 3. Ashwagandha can be found in my Moon Milk recipe (see below). Look to your local health food store to purchase. I can attest that consuming around bedtime has been great for my sleep and improved my overall zen 🙂
Holy Basil/Tulsi (Ocimum sanctum): also known as “the Queen of herbs” 2, this herb has been studied for many reasons including protection from toxic effects of chemicals and pollutant and counter metabolic stress. Until doTERRA releases their Tulsi oil you can find it in tinctures or capsules.
Turmeric (Curcuma longa): the active compound in turmeric, curcumin, is the primary component that has been found to have many benefits including being anti-inflammatory, anti-microbial and anti carcinogenic. There are more studies starting to show that curcumin may also hold adaptogenic properties by reducing the amount of cortisol produced but again, more studies are needed. Knowing that this herb does possess known benefits it is definitely one I feel comfortable adding to my daily regimens and why I included it in my moon milk recipe.
Ginseng (Panax ginseng): the primary antioxidant compound in the plant root, ginsenosides, has been studied for it’s immunomodulating and cardioprotective benefits. The exact mechanism of action is still unclear however so far it seems to target the HPA axis (see part 1 for more information) and provide immune support 4.
Amla (Emblica officinalis): An adaptogen but also being studied for it anti-oxidant and anti-bacterial products. Find it in capsules or tinctures.
With this discussion I also want to highlight a doTERRA oil blend that has similar properties and benefits to herbal adaptogens. Adaptiv is a unique and thoughtfully blended creation of 
wild orange, lavender, copaiba, spearmint, magnolia, rosemary, neroli, and sweetgum. These oils work synergistically together to promote feelings of calm in times of tension. Adaptiv has a sweet smell that I love to wear as a perfume as it has way more benefits than just smelling good. At work when things just feel chaotic, I use my Adaptiv roller along my hair line and neck to find composure. It’s also great for moodiness during that time of the month or when I am just not the happiest. It’s actually diffusing next to me as I am writing this blog and making me feel quite motivated.
doTERRA also has also released the Adaptiv capsules that contain the oil blend along with GABA, an amino acid that attaches to receptors in the brain to help promote calm states, and the botanical extract Sceletium, a succulent plant native to South Africa that traditionally is used for promoting feelings of well-being and managing stress. If you find yourself intrigued with the use of Adaptiv or essential oils contact me for a free talk!
Click here for the PDF recipe Moon Milk
***The use of some herbs and alternative therapies may be contraindicated with certain medical conditions and/or negatively interact with medications you may be taking. I suggest speaking with your doctor prior to incorporating these therapies in to your diet.