Chronic stress, persistent fatigue, and a weakened immune system have become common concerns. To address these, more and more people are turning to adaptogens, plants known to help the body adapt to stress and maintain balance.
In this article, we will explore the main adaptogens, their benefits, how to incorporate them into your diet, and two simple recipes to enjoy them daily.
What is an adaptogen?
Adaptogens are plants or herbs used for centuries in traditional medicines, such as Ayurveda and Chinese medicine, to help the body adapt to physical, mental, and emotional stress.
These plants work by rebalancing the hormonal system, particularly the adrenal glands, which produce cortisol, the stress hormone. They also help stabilize energy levels, improve concentration, and strengthen immunity.
The main adaptogens and their benefits
1. Ashwagandha: the emotional balancer
Ashwagandha is a root traditionally used to reduce stress, soothe anxiety, and improve sleep quality.
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Benefits:
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Lowers cortisol levels
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Improves concentration
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Promotes restorative sleep
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Ashwagandha can be consumed as a powder, capsule, or infused in plant-based milk for a relaxing drink. (read the article: Ashwagandha, Indian ginseng and its properties)
2. Rhodiola: the energy "booster"
Originating from the cold mountains of Russia and Scandinavia, rhodiola is known to increase physical and mental endurance. It is especially useful for combating fatigue caused by stress.
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Benefits:
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Reduces mental fatigue
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Improves physical endurance
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Supports memory and concentration
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It is often found as a powder or tincture, to mix into smoothies or energy drinks. (Read the article: The benefits of Rhodiola Rosea Extract - Fatigue and Stress)
3. Ginseng: the overall revitalizer
Ginseng is often used to boost energy and strengthen the immune system. It helps maintain good energy levels while reducing stress.
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Benefits:
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Increases energy
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Improves cognitive function
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Strengthens immunity
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Ginseng is commonly consumed as tea, capsules, or powder. (read the article: Demystifying ginseng)
4. Maca: the hormonal regulator
Maca, a root from the Andes, is known for balancing hormones, increasing physical endurance, and reducing menopause-related symptoms.
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Benefits:
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Regulates hormones
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Increases energy
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Reduces hot flashes
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Maca powder can be added to smoothies, energy bars, or porridges.
Precautions and warnings
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Medical consultation: Some adaptogens may interact with medications or specific health conditions.
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Pregnant and breastfeeding women: Consult a professional before consuming adaptogens.
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Recommended dosage: Follow the doses indicated on products or by a qualified practitioner.
Why incorporate adaptogens?
Adaptogens are natural allies to help the body adapt to daily stresses, increase energy, and strengthen immunity. By regularly incorporating them into your diet, they can provide effective support to maintain physical and mental balance, especially during periods of stress or intense fatigue.
References:
- https://pubmed.ncbi.nlm.nih.gov/28219059/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10784128/
- https://pubmed.ncbi.nlm.nih.gov/32021735/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6240259/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10910417/
Article written by Audrée Hogue