Do you feel stressed or mentally depressed? Adaptogens may reduce the negative impacts of stress on the body and boost your body's resilience, with several potential added benefits. They will make you work without anxiety, complete deadlines, and have peace of mind. Follow this guide to discover which supplements are best for stress management.

What are adaptogens, and how do they work in our body?

Adaptogens are supposed to be some kind of herbs and mushrooms that help the body cope with stress, help it recover as well. I.I. Brekhman first used the term describing that an adaptogen is nontoxic to humans, gives a nonspecific resistance to a range of stress factors, and can restore order in the body. The companies who market the supplements refer to them as supplying restoration of homeostasis in the body when it experiences stressors physical, chemical, or biological. Adaptogens products come in different product forms such as teas, powders, and capsules, thus are quite commonly used with potential health benefits.

• Improved Sleep: Adaptogens drive better sleep by helping relax the nervous system and reducing stress-related sleep disorders.
• Reduce Stress: They can reduce the unfavorable impacts of physical, chemical, or psychological stress.
• Restoring Balance: Adaptogens help in restoring balance to the body through concerting with the natural systems designed by it in order to regulate stress.
• Improvement of Adaptation: They help the body build resistance against stress, thereby improving general stamina and strength.

What is the historical and cultural significance of adaptogens in traditional healing practices?

For ages, adaptogens have been utilized in traditional medicine to promote adaptability and energy, especially in Ayurvedic and Chinese treatments. Their ability to help the body's capacity to adjust the stress and enhance general well-being, as well as to promote balance, gives them cultural importance.

• Ayurvedic Wisdom: These ancient physicians used herbs like Ashwagandha and Tulsi, Holy Basil, as adaptogenic herbs to fortify energies, boost immunities, and restore imbalances or the internal energies of the body.
• Traditional Chinese Medicine: It has long utilized herbs such as Ginseng and Schisandra, considered to give a boost in stamina as well as longevity meant to restrain imbalances especially during stress and strain.
• Global Acceptance: Today, all over the world, adaptogens are recognized because of their potential to overcome stress, improve mental clarity, and support the general well-being of an individual. Adaptogenic herbs have been the popular inclusions in a dietary tablets and wellness product.
• Soviet Research: In the middle of last century, there were researchers in the Soviet Union exploring the potential of using such adaptogens as Rhodiola and Siberian Ginseng. 

They found these substances to increase physical endurance and also to increase the resistance to stress; they were especially helpful to athletes and laborers.

Here are the Best Natural Key Adaptogens and Their Benefits For Stress Management

The adaptogen you choose will depend on the outcome you desire, as each one impacts the body differently.

1. Ashwagandha is amongst the Indian herbs which have become very popular in the country owing to this ability to reduce stress, increase vitality, and enhance mental acuity. Since this ability of balancing hormones makes it good to boost up the immunity.

2. Holy basil, or Tulsi: For millennia, Indian medicine has based their practice on Tulsi, the hallowed herb whose adaptogenic properties include the lowering of stress, increase in immunity, and reduction in inflammation. The herbal drug is very commonly used as tea to unwind the body and the mind.

3. Shatavari: This is also name as such "Asparagus racemosus" means is an ayurvedic medicine that is commonly used in India, it is considered a good source of female reproductive health, hormone balancing drug, and increase general vitality and energy levels.

4. Brahmi or Bacopa monnieri: It is really renowned for improving cognitive functions, more commonly used in India to enhance memory, reduce anxiety, and enhance focus, thereby becoming an excellent adaptation for mental clarity.

5. Ginseng (Panax ginseng): Although native to Asia, Ginseng is primarily used in India as an adaptogen for vigor, endurance building and in reducing fatigue. It is said to also increase the physical endurance of the body as well as the ability to resist stress.

6. Rhodiola: specifically Rhodiola rosea and this herb is not originally from India, but it has lately gained much popularity regarding improving resistance to fatigue, mental working capacity, and stress. It helps the body cope with any kind of stress-inducing activity physically or mentally and generally improves one's well-being.

Since they provide a natural means of stress management and health promotion, these adaptogens are essential to traditional Ayurvedic therapies in India and worldwide.

What are the best ways to incorporate adaptogens into your diet?

• Herbal Teas: For stress relief, experience adaptogenic herbs like ashwagandha and tulsi in soothing tea form.
• Supplements & Powders: For convenience, use adaptogen powders as capsules or mix them into coffee or smoothies.
• Food preparation & Baking: To discreetly make use of adaptogen powders qualities, incorporate them into baked dishes, soups, or curries.
• Adaptogen meals: For a portable, rapid boost, choose foods like granola or protein bars that have been laced with adaptogens.
• Tinctures: For speedy absorption, use concentrated tinctures by mixing them with water or juice.

Studies show that adaptogens increase serum Hsp72 levels, which enhances tolerance to both physical and emotional stress by promoting protein repair during stress. This process suggests that adaptogens act as mild stressors or "stress-mimetics," stimulating the stress system to help the body better cope with more severe stress, influencing various systems including the nervous, cardiovascular, immune, and endocrine systems.

Supplements vs. food sources

Supplements: 

Adaptogen tablets are concentrated substances, either from plants or mushrooms, that help the body manage stress and work for general overall health. Supplements include tablets, powders, tinctures, and capsules designed to improve the adaptability of the body to other stressors. 

Here are the few major advantages of adaptogen tablets are:

To reduce stress: Support the reduction of cortisol levels and relief from symptoms of stress.

Increased Energy & Endurance: Building up physical endurance and mental acuity.

Balancing Effects: Versatile support for hormonal balance, immune function, and overall body stability.

There are some extremely popular adaptogens, which include Ashwagandha, Rhodiola, Tulsi, Ginseng, and Schisandra that you will find in supplement forms. These supplements are supposed to be taken as part of one's daily routine for resilience against stress and in support of long-term health.

Food sources:

Food adaptation can be easily added to meals, teas, or snacks to get a more natural approach toward incorporating the substances into diets. 

1. It will take a longer time for people to feel the effects of adaptogens through food since they are consumed in lesser amounts than when taken as supplements.

2. Foods having adaptogens also provide extra essential nutrients, which make it a healthy dietary inclusion besides providing general well-being.

3. You can add natural food sources of adaptogens to your diet to create a balanced and sustained way of imparting all the benefits to your body.

Depending on your tastes, way of life, and the particular advantages you are looking for from adaptogens, either dietary sources or supplements may be beneficial.

Conclusion:

Adaptogens offer a natural and powerful solution for managing and overseeing levels of stress for the betterment of mental clarity and well-being. Because they help the body to adapt to external physical, emotional, and environmental stressors, the class of substances plays an immense role in wellness packages, especially in India, where traditional herbal medicine has long been considered powerful plants. Incorporation of adaptogen-rich tablets such as Ashwagandha, Tulsi, and Rhodiola can definitely give your body the right kind of targeted support against stress and increased resilience. With these natural remedies included in your daily life, you can do your work without any stress and anxiety, be healthy, and happy. Improve your balance, health, and peace of mind with this adaptation.

FAQ’s:

1. How do adaptogens work in the body?

Adaptogens are believed to work through alteration of the body's stress response in order to regain balance in hormone levels, particularly with cortisol. They enhance systemic resistance to physical, emotional, and environmental stressors.

2. What are the best ways to take adaptogens?

Adaptogens can be consumed as teas, powders, or supplements, very easily being incorporated into your daily routine. They can also be added to meals, smoothies, or drinks to ensure the consumption of a natural and destressifying treatment.

3. Are there any side effects to be aware of when using adaptogens?

Adaptogens are usually safe; however, some people do experience minor side effects such as digestive problems or insomnia. Start with low dosages and consult a health professional if you have an underlying health condition.

References:

1.Drake K.V. On the pharmacology of Schisandra chinensis. Farmakol. Toksikol. 1942;5:32–36. [Google Scholar]

2.Varlakov M.N. On the stimulating effect of Schizandra chinensis. Pharmacia. 1944;6:31–34. [Google Scholar]

3.Zhestyanikov V.D. Some data on the effect of the Far East Schizandra on the CNS. Scientific Papers of 3rd Year Students of the Naval Medical School. 1945;3:24–29. [Google Scholar]

4.Gammerman A.F., Kadaev G.N. Medicianl Plants. 2nd ed. Visshaya schkola; Moscow, USSR: 1975. pp. 142–143. [Google Scholar]

Dr. Alakha AS, BAMS

Dr. Alakha graduated, BAMS physician from MGR University P.S. Varier Ayurveda College in Kottakkal