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If a doctor gave you a magic pill and told you it would fix all your daily problems, would you take it?
I’m talking freeing you from anxiety, sleep deprivation, insomnia, fatigue, brain fog, digestive issues and immune issues as well as improving your concentration, balancing your hormones and improving your stamina..... now does it sound appealing?
Well, that is EXACTLY what an adaptogen can do!
Adaptogens are a must-have tool in our modern world where "stress" seems to be around every corner. While these herbs can't take the stress away entirely (I mean, I wish they could just delete my nagging boss, and relieve me from any financial woes! but unfortunately not 😞 ) - but instead, they quite literally change the way we respond to the many different obstacles in our lives by modulating and regulating the HPA axis.
I first discovered adaptogens a few years ago, when I was struggling to get my anxiety under control. I felt as though I was in a constant state of fight-or-flight, feeling drained and burnt-out during the day, then wired and tired at night! Not to mention, I was 6 years deep in a stage of having no period (or what I now know to be Hypothalamic Amenorrhea, read more on this here).
I have always been a key believer that you can fix (or at least do as much as you can to help) any dis-ease in the body, but I've never been one to pop a pill or take a drug to mask these symptoms, it's just not how I roll.
I first discovered adaptogens when listening to my gals at Almost 30 Podcast, and as I began to read about these magical herbs, I stumbled across a sentence that literally changed my life.... it read 'adaptogens work by targeting your adrenals and managing your body’s hormonal response to stress. They work to bring it back to homeostasis'.
WOAH! I thought; I've gotta try these! This is exactly what my body, mind and soul needs - BRING ME BACK TO HOMEOSTASIS!
But first, lets back up a little...
WHAT IS AN ADAPTOGEN?
Well, you can learn a lot from just the name:
ADAPT = change behaviour so it's easier to live in a particular place or situation
GEN = a substance that generates
Therefore, adaptogens are substances that generate a greater sense of resilience when you are facing any sort of mental or physical stress, and what is so special and unique about this select group of herbs (and some mushrooms) is their unique ability to ‘adapt’ their function according to the specific needs of the body. These herbs nourish the endocrine system and help with our stress hormones.
I told you they are magic!
HOW DO ADAPTOGENIC HERBS WORK?
Three factors make an adaptogen well... an adaptogen, these are:
Must be non-toxic (they can usually be taken in much higher doses than other herbs and will not harm the body in any way).
Produce a non-specific response (a general increase in energy and resilience when it comes to any mental, physical or biological stressor).
Modulating normalising regulating effect on endocrine, immune and nervous system (HPA axis regulators).
For more on the HPA axis – read here?
If you have ever felt overworked, exhausted or depleted at your core, or if you’ve heard the term ‘adrenal fatigue’, it's very important to understand the HPA axis.
HPA axis = Hypothalamus Pituitary Adrenal Axis (Ovaries and Thyroid can also be added to the term as well) as all of these glands work together as a built-in stress response system (learn more about these glands here) If the body 'perceives' stress, either emotionally, mentally or physically, these glands send a negative feedback loop and can through off everything from our metabolism, weight, reproductive system and thyroid.
When you are under perceived stress for a long period of time, your cortisol levels are chronically elevated and you are putting a huge burden on your body. Perceived stress can be anything from over-exercising, under-fuelling, overworking or general daily stressors and gradually over time, the adrenals will become depleted and send a signal to the Hypothalamus in your brain that this too much of a stressful environment to bring a baby into the world and as a result, the reproductive system gets shut off.
Adaptogens are amazing tools to help regulate HPA axis, feel less stressed, reset the circadian rhythm and bring us out of chronic fight-or-flight! (Along with taking proper rest, eating plenty of food and introducing stress-busting techniques of course!).
I tried and tested many adaptogens whilst I was healing my body from chronic energy deficit and recovering my period, including Ashwagandha, Rhodiola, Ginseng, Tulsi, Shatavari, Reishi, Maca, Lion's mane and Cordyceps, but by far, my favourite were Ashwagandha, Rhodiola and Tulsi. I'll explain a little more on these, but if you want to search the market to make sure you're getting the best adaptogen right for your needs - check them all out!
ASHWAGANDHA
An ayurvedic herb, Ashwagandha is considered a 'normaliser', which means it is a narrative herb that provides the raw materials for rebuilding the body and healing from chronic conditions. Ashwagandha recognizes when the body is in a state of stress and brings it into balance by reducing cortisol (a hormone responsible for controlling stress and optimizing metabolic function) and balancing glutamate, an excitatory neurotransmitter in the brain, meaning it can help reduce both perceived stress and blood markers of stress. This may be helpful in the recovery of missing periods, as women with Hypothalamic Amenorrhea are usually under some form of mental or physical stress.
Benefits of Ashwagandha:
reduces inflammation in the body
reduces oxidative stress
lowers cortisol and reduces anxiety
support and enhance the body's nervous system
improves sleep
improves muscle repair
improves energy
improves memory
improves libido
assists with converting T4 hormone into T3 hormone
reduce heavy bleeding during your period and eliminate uterine fibroids with long-term use
increases production of blood to the reproductive system
Ashwagandha is best taken in powder form, either through capsules or adding to hot drinks/smoothies. It combines well with a fat source so it's most beneficial to take around mealtimes. This adaptogen can give remarkable results but it requires consistency. Most people will not see the effects until at least 2 weeks of consistent use so stick with it!
Caution: Not suitable for pregnancy or people with a sensitivity to nightshades. If you are taking sedative medications consult your GP before use.
TULSI (A.K.A HOLY BASIL)
Unlike other adaptogens, I love Tulsi for its very special benefit of nourishing the brain! It improves how stress affects our mental state, mood, cognitive function, mental alertness, depression and brain fog. As soon as I tried it, it was as if a cloud had been lifted from my brain. I instantly felt calmer, my thoughts ordered themselves like little soldiers and I was more present and aware than I had felt in years.
Tulsi has also been shown to counter metabolic stress through normalization of blood glucose, blood pressure and lipid levels, acting on the gut-brain axis, making it a great herb for helping digestion, bloating, IBS and gas.
Benefits of Tulsi:
antibacterial, antiviral, anti-fungal and anti-inflammatory properties which can help reduce acne and skin infections.
supports adrenal responses by addressing physical, chemical and metabolic stress which is essential for healthy hormones and can lower symptoms of anxiety.
lowers metabolic stress is through the normalization of blood glucose, stabilizing blood sugar levels and supporting detoxification in the bloodstream, liver, circulation and intestines.
Tulsi can be taken in powder form, tincture form or as a tea. Pukka tea's tulsi clarity was perfect to me to sip at work, in the evenings and when I needed a little pick me up!
Caution: Not suitable for pregnancy or breast-feeding. Can have blood sugar modulating effects so check if on blood sugar medications. Can have mild blood-thinning properties.
RHODIOLA
Rhodiola has been used in traditional medicine systems for over 3,000 years as an aid to stimulate the nervous system, improve depression, enhance work performance, improve sleep and eliminate fatigue and of course, it's been used to enhance fertility!
In a study of forty women suffering from amenorrhea (loss of menstrual cycles), 100 mg of Rhodiola was given twice daily for 2 weeks, or injection for 10 days. In some women, the regimen was repeated 2-4 times. Remarkably, normal menses was restored in 25 women, 11 of whom became pregnant. Physicians have reported cases of women who had failed to conceive with standard fertility drugs, who then became pregnant within several months of beginning Rhodiola extract.
Added bonus - Rhodiola also supports healthy progesterone.
Benefits of Rhodiola:
increasing energy, stamina, strength and mental capacity
helps the body adapt to and resist physical, chemical, and environmental stress
improves athletic performance, shortening recovery time after long workouts
improves sexual function
helps with depression
assists with heart disorders such as irregular heartbeat and high cholesterol
nourishes reproductive system
Cautions: pregnancy and breast-feeding, autoimmune diseases, diabetes and low blood pressure.
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