Adaptogens are a group of herbs that are known for providing excellent support to protect and restore adrenal balance by stabilizing the endocrine system.
So what does that mean exactly?
Our endocrine system is the second most important communications system after the nervous system. It is made up of glands that make hormones, which are the body's chemical messengers that carry information and instructions from one set of cells to another. It is extremely easy for our hormones to get out of balance so we need to do our best to help support them.
How do adrenals come into play?
The adrenal are the “fight or flight” glands stimulated by the pituitary and located above the kidneys. Under extreme stress, the adrenal glands prepare the “fight” response, increasing blood to the heart, brain, and the long muscles, while decreasing blood to the skin and intestinal tract. These changes precipitate the “flight” response — the skin becomes white, the hands get cold, and the mouth becomes dry during a stress situation. The outer layer of the adrenal gland called the cortex produce hormones like cortisol which is the main stress hormone which is needed in order to live. Because the body can survive (though not well) without the other steroid hormones, the body, under chronic stress, will shunt hormone production away from the other steroid hormones in favor of cortisol production to ensure survival. When the body is unable to appropriately utilize the excess cortisol through either fight or flight, the increased levels of cortisol circulate and damage body tissues.
The chronic stress state produced by over stimulation of cortisol, followed by under functioning of the adrenal gland, can cause such symptoms as:
• Chronic fatigue
• Hypotension (low blood pressure)
• Hypertension (high blood pressure)
• Hair loss
• Weight loss (or gain even with consistent exercise)
• Infertility
• Inappropriate response to temperature changes
• Depression
We now know that chronic stress is the underlying issues to most health problems these days so when left untreated it can cause severe health issues.
What are the best ways to manage stress?
Managing stress is the most important factor in supporting the adrenal glands. We can do that in our everyday lives by:
• Limiting exposure to environmental toxins (use clean household and skin products)
• Stay away from processed foods and pesticides
• Exercise to help eliminate excess cortisol before it can damage and alter cell function
• Eat foods high in amino acids, essential fatty acids, vitamin C, potassium, zinc, and B5
• Slow down, take deep breathes, and meditate
• Using adaptogens!
Now back to adaptogens!
Adaptogens have a long history of successful use in many different cultures for managing stress, fatigue, and hormone imbalances. In order for adatogens to truly work (sorry they aren't actually magic!), you need to make sure your doing everything else above to help support your adrenals.
So which adaptogenic herbs should I try?
Here are a list of some common adaptogens and their benefits.
• Ashwaganda: what I like to refer to as the natural version of Xanax! It supports the immune and nervous systems by easing stress and has anti-anxiety and mood lifting effects. It has also been said to help maintain a natural sleep cycle.
• Rhodiola: one of my personal faves! It is great for people with adrenal fatigue since it produces energy and cognitive function. It also increases blood flow to the brain and may help boost dopamine activity. **Note that taking this after noon may cause issues with sleep.
• Licorice Root: helps keep cortisol around longer, which is the main way it can increase energy and decrease inflammation. **Licorice is not recommended for those with high blood pressure
• Holy basil leaf: also known as Tulsi, can be used to maintain emotional well-being and supporting a positive mood. It is also been said to help regulate women's cycles.
• Maca: helps to maintain energy levels so you don’t crash but can be too stimulative for hyper-sensitive people. Maca can improve hormones overall by acting on the adrenal glands and supporting healthy estrogen and testosterone levels. Bonus! It supports a healthy libido.
• American ginseng: used to maintain normal levels of stamina and to help support normal blood sugar levels.
• Siberian ginseng: supports both hyper and hypo adrenal states. It changes the metabolism of dopamine, norepinephrine, and serotonin, and may make the brain more resilient to stress.
• Schisandra: has antioxidant properties, supports the body’s natural resistance and adaptation to stressful influences, and is mildly calming.
**Mushrooms like chaga, reishi, and lions mane as well as cordyceps also act as adaptogens. We will touch more on these soon! :)
Adaptogens can be used in teas, mixed into smoothies or foods, taken as tinctures, or in supplemental form. REMEMBER! Each have their own unique properties and they do not work overnight. You may start noticing their effects after taking them for about 1 month but most benefits appear after 3 months of consecutively taking them.
Interested in learning more or trying them for yourself? Feel free to reach out to me - hayley@awholsticilife.co and we can setup a call!
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