If you’re stressed, your immune system is less able to fight off toxins and other foreign substances, which can lead to you being more susceptible to infections. Herbal adaptogens are known to counteract the effects of stress and can help support and boost your immune response.
Adaptogens have been used as traditional medicine for millennia, but the adaptogen market is growing as a result of increased clinical research over recent years. Adaptogen is a non-medical term and is used as a way of describing certain botanical compounds that can strengthen the body, combatting fatigue, fighting the body’s response to stress, increasing attention and energy, and promoting mental balance.
Recent research is investigating how adaptogens might be able to help defend against chronic health conditions, such as heart and respiratory conditions.
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In this article, we will take a closer look at different herbal adaptogens and their ability to positively impact your immune system and overall health. Supplements can be an effective way of improving your health, but some people may experience side effects; and if you are pregnant, breastfeeding or have any chronic health conditions, always consult your doctor before taking any supplements.
1. Ashwagandha
Ayurveda refers to an alternative medicine originating in India, and the Ayurvedic herb, ashwagandha, is a small evergreen shrub, the roots and berries of which are used to make medicine. It has been proven in clinical studies to be an effective adapatogen. The chemicals that ashwagandha contains have been shown to support a healthy immune response, reduce inflammation, enhance focus, increase energy levels, and reduce stress. With antioxidant properties, ashwagandha can protect against free radicals that cause damage to cells.
2. Siberian ginseng
Siberian ginseng is also known as eleuthero, and there is evidence suggesting its use as medicine in China 2000 years ago. It is popularly taken to help the body adapt to stress, enhance athletic performance, and is also associated with improving insomnia, boosting the immune system, and reducing symptoms of the common cold, as well as many other potential health benefits. Evidence of the benefits of this adaptogen however are unclear or even conflicting and more research is needed.
3. Holy basil
Also known as tulsi, holy basil is sometimes referred to as ‘mother medicine of nature’. This aromatic perennial plant contains an active compound, eugenol, which is a natural antimicrobial; it has been shown to improve skin conditions such as acne and improve dental health. Holy basil can relieve headaches and insomnia, and can be taken as a calming tea to alleviate stress, reduce anxiety and promote wellbeing. The potential health benefits don’t stop there – it is also associated with lowering cholesterol and blood sugar levels, protecting the stomach and relieving joint pain.
4. Acorus calamus
Acorus calamus, also known as sweet flag or sway, is a very powerful adaptogen exerting many different pharmacological effects including antibacterial and antiulcerative properties. The root of this sweet-smelling water plant is used to make medicine. One study found that feelings of anxiety, stress and depression were reduced in people who took 500mg of acorus calamus twice a day. It can help to lower free-radical induced oxidative stress, and so has a protective effect on the body and particularly the immune system, which is negatively impacted by stress. Calamus can be used to treat stomach problems, earache and skin problems, but scientific research into its efficacy is limited.
5. Astragalus
This flowering perennial is another popular choice and is commonly used in traditional Chinese medicine to boost the immune system and reduce the impact of stress as well as having many other potential health benefits, including anti-ageing and anti-inflammatory effects and reducing inflammation. The root of the plant is used to make medicine because of the myriad of active plant compounds it contains. Whilst more research is needed, astragalus is thought to be beneficial in treating heart conditions, kidney disease and chronic fatigue.
6. Rhodiola rosea
Rhodiola rosea is also known as artic root, which is specifically the rhizome and root of the rhodiola plant. Used to increase resistance to stress and to counter stress-induced fatigue, rhodiola might also be able to lower oxidative damage caused by free radicals. It’s a powerful herb, with extensive medicinal properties, and has a varied history of use by nutritional therapists, naturopaths and Ayurvedic practitioners. Packed with a range of antioxidants and flavonoids, it is used for many purposes including to stimulate the nervous system, alleviate symptoms of depression and enhance mental and physical performance.
7. Schisandra
As well as helping with reducing the effects of stress, this deciduous adaptogen is also known for boosting liver and kidney function, as well as lowering inflammation generally. In traditional Chinese medicine, its red berries are referred to as ‘five-flavour berry’ referring to the fact that it includes all five flavours – salty, sweet, sour, spicy and bitter. Containing all five flavours is traditionally thought to mean that these berries can bring health benefits to the five ‘yin’ organs – spleen, heart, lungs, kidneys and the liver. Studies suggest that schisandra may be beneficial in treating conditions such as asthma, skin allergies, insomnia, insulin resistance, hypertension and heart palpitations, but scientific research is limited.
8. Goji berry
This adaptogenic berry containing B vitamins, essential amino acids and important trace minerals, can boost energy levels and mental and physical performance, whilst also promoting calm, wellbeing and improving sleep. Promoting healthy skin and eyes, these powerful berries are also thought to provide support to the immune system and protect against flu. They are more readily available in their dried form, which doesn’t affect their nutrient content, only their water content.
9. Maca
Sometimes called Peruvian ginseng, maca root has a sweet, nutty flavour and is popular as a powder, which can be sprinkled onto food such as yoghurt or added to smoothies. It is thought to improve energy levels and stamina, and this nutritious root contains high levels of important vitamins and minerals including Vitamin C, copper and iron. Other potential health benefits are alleviating menopausal symptoms such as night flushes and disturbed sleep, boosting mood and reducing anxiety, and improving brain function, particularly in terms of learning and memory.
10. Reishi mushroom
Sometimes described as the ‘mushroom of immortality’ and usually found in dried, powdered form, the Asian reishi mushroom is a versatile adaptogen that can be added to savoury dishes, although be aware it has a very bitter taste. These mushrooms contain beta-glucans, which help to modulate and improve the function of the immune system. As adaptogens, they are thought to help the body better handle stress, as well as improving mood, and reducing inflammation.
Takeaway
Adaptogens are powerful botanical substances that have traditionally been used medicinally to improve many different health conditions. Whilst modern scientific research is limited, they have been used for many thousands of years, particularly in China and other parts of Asia; their popularity is now growing in the west and more research will help us better understand their far-reaching benefits for many aspects of health.
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