I don’t know about you but I am seeing and hearing more and more about adaptogens. There are new products popping up on the shelves at the grocery and health food shops every month. It seems to be a rage. Or is it? So what exactly is it? Is it a trend? Here we’ll take a look at what it is, the history of it and a few different types.
What are adaptogens?
Adaptogens are made up of plants and mushrooms. They help the body respond to fatigue, stress, anxiety, aid with sleep and over-all health well being. When consumed they help your body come back to a balanced state both physically and mentally.
Where do they come from?
They are typically from Asia. The most common one you will have heard of are turmeric, ginseng and maybe more recently ashwagandha. But there are a number of others that are that are becoming more common and readily available. These include tulsi (holy basil), Goji Berry, rhodiola, and licorise root. They have been used as part of the Aryuvedic practice of hundreds of years across Asia. Many of them are FDA approved.
In this first part series of adaptogens, I’ll share the common ones which I consume regularly and chances are, many of you do too.
Turmeric
Turmeric is a spice, famously known for its yellow colour, and is used in curries. It originates from South East Asia, and is commonly grown in India. It has been used not only for cooking but also in medicine which I will explain below. It belongs to the ginger family and is very much a root. This spice has a number of health benefits from anti-inflammatory, antioxidant and anti-cancer1 benefits.
The active property which helps in much of the health benefits listed above is curcuminoids. It is a compound and of it, the most important is curcumin, which is the main powerful ingredient with anti-inflammatory effects and strong antioxidant benefits2.
Consuming tumeric increases the antioxidant capacity of the our bodies which in turn protects the body from free radicals. Free radicals can interfere with proteins and other substances. This can lead to aging, inflammation and even cancer. By increasing antioxident levels in our bodies we can stop or neutralize the free radicals.
I love adding it to my curries. It gives the dish a beautiful colour and is very mild in taste. I also have a friend who puts turmeric in a glass of water or milk if she has had alcohol drink(s). It’s anti-inflammatory effects help to minimize the day after effects including a hangover.
Ginseng
Ginseng is the root of 11 different plants that come from China, Korea and America. It is known to restore health and has overall wellbeing properites as it reduces stress, blood pressure, and cholesteral. It increases physical and mental energy, and promotes relaxation. Its also known to help with sexual disfunction among men3.
There have been a number of studies as related to the above mentioned wellbeing. In one study it was found to show positive results in helping people with chronic fatigue4. In another patients undergoing cancer treatment experienced reduced fatigue as related to cancer treatment.
The root can be consumed in a few different ways. It can be eaten raw, or can be steamed and added to a salad soups or stirfries. It can even be boiled in water to be taken as a tea. Many health food shops carry it in a capsul form as well. When looking for this type, always read the label as many products claim to be ginseng but in fact have little root extracted into the product.
I drink it as a tea and enjoy the Yogi brand which as the Sweet Tangerine flavour. It has a lovely refreshing taste. I simply steep and drink. You can add honey to it but I like it as is. Honestly I find it so relaxing.
Ashwagandha
Ashwagandha is a shrub like herb plant from India, known as the Indian ginseng and also called Winter Cherry. It is the root of this plant that is used in Ayruvedic medicine to help promote relaxation, reduce stress, and increase physical performance as well as testostrone levels. There is growing evidence of efficacy of ashwagandha to help reduce cortisol and improve sleep quality and quantity.
So how does it reduce stress? The root has an effect on the hypothalamic-pituitary-adrenal axism5, which is the part of the brain that responds to stress- thus its ability to reduce cortisol. It also changes the signaling to certain nuerotransmitters which do not work properly in anxiety disorder.
The root also has the ability to enhance GABAa reciptors which alludes to its ability to its benefits of sleep6.
It comes in liquid, powder and capsule form. It can be added to soups, teas or even smoothies. Although it can be taken alone, due to the strong bitter taste, it is best suited mixed into a drink or soup.
Sometimes I put it in my celery juice. I simply blend celery, ashwaghanda, lemon juice and honey to taste. It is a very strong flavoured drink. Occasionally I may add it to my matcha almond milk latte. More recently I have been treating myself to Rise Botanaical drinks which is a carbonated adaptogenic beverage. My favourites are Relax which also has chamomile and lavender and Focus which has turmeric, reishi and sage.
I clearly enjoy the three adaptogens listed above. I have seen first hand how turmeric helped my father while he battled with cancer and know it was a significant componenet of his healing. I have noticed a difference since I have increased my intake of ginseng and ashwaghanda how I approach stressful situations. As a woman who is a single-mom with children under 12 and has entered the perimenopause years, I have noticed a BIG difference in my ability to handle stress and my sleep quality. Which for anyone after 40, men or women, especially women who are perimenopause, know the effects from lack of sleep impact our days. And all we crave is time in bed (or at least I did!).
In the second part of adaptogens, I will break down what tulsi (Holy Basil), goji berry, rhodiola and licorice root are and their effects on health.
The information shared in this blog post article is that of my own research and experience. It should not be taken as health advice. When making changes to your health or diet, always seek the advice of your general practitioner, nutritionist, health or medical consultant.
References
PubMed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835707/
PubMed: https://pubmed.ncbi.nlm.nih.gov/17569207/
PubMed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2561113/
PubMed: https://pubmed.ncbi.nlm.nih.gov/23613825/
PubMed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
PubMed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7096075/
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