Adaptogens- maintain your inner sanctum!

Adaptogens are active ingredients in certain plants and mushrooms that may impact how your body deals with stress, anxiety and fatigue. Plants and mushrooms provide adaptogenic actions. When consumed, these plants target specific stressors in your body.

There are three qualities that plants must have to be an adaptogen:

• It is non-toxic when taken in normal doses.

• It helps your body cope with stress.

• It allows your body to return to balance (homeostasis).

Everyone is looking for a way to relieve stress, many report an increase in their stress levels since the pandemic started.

In parts of Asia and India, people have been using adaptogens for centuries to treat a variety of ailments. In the United States, medical experts are beginning to recognize the value of these supplements as the body of research grows.

The theory behind adaptogens says they help your body adjust to physical, chemical, or biological stress. They're thought to stimulate your body's stress-protection response and help its systems return to a balanced state called "homeostasis."

One theory is that adaptogens work by influencing the hypothalamic pituitary-adrenal (HPA) axis which orchestrates the stress response and also plays a significant role in immune regulation, digestion, metabolism, and mood. For example, ashwagandha has been found to decrease urinary markers of stress in animal models and rasayana given to rats exposed to chronic stress showed smaller rises in corticosterone and fewer gastric ulcerations. Another theory is that adaptogens have the ability to strengthen the antioxidant status of mitochondria.

While not as common, some supplements also include synthetic adaptogens. These compounds are created in a laboratory to mimic the effects of natural adaptogens. However, their safety and effectiveness may vary compared to natural adaptogens. Natural adaptogens are generally preferred due to their long history of traditional use and their lower risk of adverse effects. Also called actoprotectors, examples of synthetic adaptogens include:

• Bromantane

• Levamisole

• Aphobazole

• Bemethyl

 Cortisol helps regulate inflammation and stress. If cortisol levels are too high, it can lead to health issues like anxiety, high blood pressure, and lowered immune response. Adaptogens interact with the HPA axis to help balance and reduce the release of cortisol.

The SAM( sympathetic-adrenal-medullary)system is a shorter-term stress response often called "fight or flight." Adaptogens work similarly with the SAM system to rebalance cortisol levels in times of stress.

Here are some of the most popular natural adaptogens:

1)American Ginseng: helps reduce inflammation to relieve pain (anti-inflammatory).

2)Ashwagandha: has a positive effect on the endocrine, nervous, immune and cardiovascular systems by regulating your metabolism and helping you relax by calming how your brain responds to stress.

3)Asian Ginseng: helps relieve both mental and physical fatigue.

4) Basil: helps improve immune system.

While some adaptogens like ashwagandha and Asian ginseng have a number of studies on their varied actions, supplements are not regulated by FDA, and FDA approval does not equate to safety.

Adaptogens come from plants, so you can take them in several different ways including:

• Adding adaptogens to food or beverages.

• Taking adaptogens as capsules.

• Using tinctures: a liquid form of a plant extract.

Studies show that adaptogens work best for a short duration (less than six months) because your body could build a resistance to adaptogens and their intended effects, proving them ineffective over time.