Stress awareness day is coming up and there are so many articles written about stress and how to manage it. It is a massive subject and very individual but cortisol being the primary stress hormone is a good place to start.
Cortisol is made in the adrenal glands, just above your kidneys. Cortisol is the body’s primary stress hormone, meaning that it’s released in response to threatening situations. It also signals the liver to increase glucose production to prepare the body for physical activity and prevents the release of certain substances in the body that cause inflammation.
Although cortisol is absolutely essential for life, excessive amounts can give rise to difficulties including increased stress and generalised anxiety, troubled sleep, suppressed immunity, abdominal weight gain, headaches, body aches and gastrointestinal upset. High cortisol levels can also suppress thyroid function.
Together, these symptoms can result in persistent fatigue, particularly when elevated cortisol levels have gone unchecked for an extended period of time.
The supplements that can yield the most benefits for this condition are known as adaptogens—plants and plant-based substances known for their ability to help support the adrenal system and the body’s ability to manage stress, fend off fatigue and counter the normal effects of ageing. Adaptogens take their name from their ability to help the body “adapt” to its ever-changing environment.
Adaptogens are silent helpers, building up in your system over time and working in the background to protect your organs from the destructive impact of excess cortisol. Used for centuries in traditional Chinese and Ayurvedic medicine, adaptogens have increased in popularity in the West over the past few decades.
Ginseng
Among the most popular adaptogens is Asian ginseng, touted for its power to support physical stamina and the immune system in addition to slowing the ageing process and alleviating some respiratory and cardiovascular symptoms.
Ginseng is thought to help diminish anxiety and relieve symptoms of depression, too. Some studies indicate the herb also helps minimize hot flashes in menopause.
Just make sure you are taking the right type of ginseng. “Red ginseng” and “white ginseng” both refer to preparations of Asian ginseng. “Panax ginseng” refers to American ginseng, and “Siberian ginseng” refers to another adaptogenic herb called eleuthero, which is not actually related to ginseng at all.
Ashwagandha
Ashwagandha has been used for centuries in Ayurvedic medicine for its immune system-boosting effects. An all-around adaptogen that can help users cope with stress and offset the physiological effects of excess cortisol, ashwagandha has also been shown to improve sleep and cognitive function along with reducing inflammation.
Astragalus
Long used in Chinese medicine as an immune booster, this herb is known for its ability to help protect against the physical and psychological effects of stress. Astragalus may also minimise the impact of excess cortisol by limiting its ability to bind to cell receptors.
Astragalus is known for its antiviral, anti-inflammatory, antibacterial and antioxidant properties, and it can also help lower blood pressure.
Rhodiola (Golden Root)
Native to the arctic areas of Asia and Eastern Europe, rhodiola has been found to directly decrease the cortisol response to awakening stress. It has been shown to help restore normal patterns of eating and sleeping in addition to reducing fatigue and oxidative stress (the body’s inability to counteract the harmful effects of free radicals).
Rhodiola can also help burn belly fat. The herb contains a compound, rosavin, which stimulates an enzyme called hormone-sensitive lipase that can break down fat stores. In one study, people on a restricted-calorie diet who added a daily dose of rhodiola saw more than twice the weight loss of those who did not take the adaptogen, and also had a significant decrease in body fat.
Mushrooms
Medicinal mushrooms, including reishi, shiitake, maitake, turkey tail and agarikon, are among the most underappreciated sources of potential adaptogenic support. Mushrooms are a functional food and can support stress and fatigue reduction.
If you are interested in this functional food and taking it as supplements try looking at Paul Stamets work for more information: https://hostdefense.com/
As with any supplement, while the most expensive option is not always the best, make sure any product you take contains the ingredients you’re looking for—and few, if any, others. In addition, look at how they make the product – for example you want the root of the ginseng plant, so even if they say 100% ginseng, if it leaves, that is not the active part of the plant!! Also look for products that are batch tested and certified under GMP guidelines.
Stress has multifactorial causes and therefore often needs a multi-pronged approach. If you are on medication or are pregnant, please consult your GP before taking the supplements mentioned in this article. The most important thing if you are feeling overwhelmed is to get some help. Talk to a friend, your GP, call us at Walnut Grove but don’t suffer in silence, there are many things that can help.
