7 adaptogenic plants to combat stress
Adaptogenic plants have properties that help improve the body’s response to the effects of stress. Which are the most recommended?
The so-called “adaptive plants” have been attracting the attention of many consumers due to its properties to combat the effects of stress. Specifically, its components cause a state of increased resistance to physical and mental symptoms resulting from increased cortisol.
In fact, a recent study published in the journal Nutrients details that these plants provide benefits in the treatment of chronic fatigue, cognitive impairment and immune protection. Therefore, they are considered a good complement to promote well-being. What are the best options? Let’s see.
The best adaptogenic plants against stress
Stress is defined as a state of physical or emotional tension. To be more exact, is the body’s reaction to challenging situations or significant effort.
In a way, its appearance can help to ward off dangerous situations or respond appropriately. However, if it is excessive, it affects health; not only on an emotional level, but also on an organic level.
And it is that, as detailed in a review in EXCLI Journal, its persistent presence increases the production of hormones such as cortisol, associated with the risk of cardiovascular diseases, diabetes and neurological problems, among others.
Hence the need to learn to manage stress correctly; especially if it tends to occur recurrently. To do this, there are a wide variety of strategies, among which are adaptogenic plants.
Do you dare to try them?
one. Ginseng Korean
The ginseng Korean (Panax ginseng) It is one of the most popular adaptogenic plants in traditional medicine. It is used both to combat stress as to increase the energy level.
In relation to this, a shared investigation in Journal of Ginseng Research reported that the plant stabilizes the functioning of the sympathetic nervous system and improves cognition in highly stressed people.
For its part, another study shared in 2017 states that this variety acts as therapeutic agent against stress-induced diseases (diabetes, cardiovascular disorders, anxiety, depression, among others).
- supplements of ginseng Korean are available in powder, extracts, tinctures and tea. Manufacturers often suggest doses between 5 and 8 grams per day.
- However, this may vary from presentation to presentation. Therefore, it is important to consult the product label.
two. Ginseng Siberian
Despite its popular name, the ginseng Siberian is not a variety of ginseng as such. scientific name Eleutherococcus senticosus, It is a woody shrub that is often used as an adaptogen.
In a randomized controlled trial shared by Chinese Journal of Physiologysupplementation with this plant was associated with increased endurance capacity, increased cardiovascular function, and glycogen sparing in recreationally trained men.
Although research is still limited, findings to date suggest that, indeed, Eleutherococcus senticosus improves the body’s ability to respond to stress.
- At this time there is no reliable information on the safe dose of ginseng Siberian. Supplements are often a mixture of other herbs, such as Andrographis and the echinacea. It is important to consult the label to know the consumption recommendations.
Note: This supplement should be avoided if there are pre-diagnosed heart conditions or hormonal disorders. Also if you are taking medications.
3. maral root
maral root (Rhaponticum carthamoides) It has been used in popular medicine for its abundant concentration of antioxidants and nutrients. An investigation through Phytochemistry details that its extracts help strengthen resistance to long-term stress. In addition, it stimulates the body to recover after physical exertion.
- The plant is available in supplement form: in capsules, tincture, or liquid extracts. It often comes in combinations with rhodiola rosea, which is another of the adaptogenic plants that fight stress.
- The dosage should be consulted with the herbalist or the manufacturer.
The Schisandra (Schisandra chinensis) It is one of the adaptogenic plants that They are used in traditional Chinese medicine against stress and mood disorders. An animal study shared in Scientific Reports supports its effects against these symptoms.
In particular, the researchers observed that supplementation with the extract of this plant helped decrease depression and cognitive impairment induced by chronic unpredictable mild stress (CUMS).
- The plant is available in tinctures, capsules, and tea. Its berries can also be prepared as an infusion. To do this, 5 grams are boiled in a cup of water (250 milliliters).
5. buffer either ginseng Indian
The buffer, ginseng indian or Ashwagandha is perhaps one of the best known herbal adaptogens. Its consumption is associated with the reduction of stress, chronic fatigue and insomnia.
A shared studio The Cureus Journal of Medical Science concluded that the aqueous extract of the root of Ashwagandha was helpful in reducing stress and anxiety. It is also considered a natural energizer.
- The plant can be purchased in capsules, powder or tea. In general, the maximum suggested dose is 3 grams per day. In addition, prudent consumption is advised for no more than 2 months in a row.
The bed (Lepidium meyenii) is a root that comes from Peru. In popular medicine it is used as a natural sexual and energetic revitalizer.
In fact, through Evidence-Based Complementary and Alternative Medicine It was reported that it has great potential as an adaptogen and has properties that make it promising as a nutraceutical in the prevention of various diseases.
- Powdered maca is consumed in doses ranging from 5 to 15 grams per day. This can be diluted in water, juices or smoothies. Meanwhile, the capsules are usually taken 3 to 5 units a day. Each one brings about 500 mg.
rhodiola (Rhodiola rosea) It grows in the colder regions of Europe and Asia. It stands out for its nutritional quality and its bioactive compoundswhich give it adaptogenic properties.
Its consumption stimulates the functions of the nervous and immune system, so that it improves the response capacity against stressors. In addition, it helps regulate the production of cortisol.
- This plant is available in tablets. It is suggested to take one a day, about 15 minutes before breakfast. It is also possible to buy it in the form of an extract (1 ml per day) or in tea (suitable to be taken 2 or 3 times a day).
Recommendations for the safe consumption of adaptogenic plants for stress
Remedies with adaptogenic plants for stress they are not exempt from possible side effects and contraindications. These can vary from one species to another.
However, on a general level, caution should be exercised if there is already a diagnosed disease. If so, the doctor will be the one to determine whether or not it is safe to take the supplements.
You also have to be careful if you are taking drugs. Plants can sometimes enhance their effects or reduce them, which is dangerous.
In summary, some relevant contraindications are the following:
- Pregnancy and lactation.
- Patients with renal or hepatic insufficiency.
- People with chronic heart disease.
- Patients about to undergo surgery.
- Treatments with anticoagulants or antidepressants.
The safest way to take these types of remedies is making a previous consultation with the doctor or the herbalist. They can report in detail about unwanted effects.
Of course, you have to take only the recommended dose. Excesses can lead to symptoms of poisoning, such as upset stomach, nausea and vomiting.
Other strategies to reduce stress
Adaptogenic plants and derived supplements are an interesting supplement to deal with stress and increase energy levels. However, added to this, adopt a healthy lifestyle that includes a balanced diet, physical exercise and relaxation techniques such as yoga or meditation.
All this together is decisive to prepare the body and mind for situations or changes that pose a challenge. In addition, like plants, they support the prevention of other diseases.
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