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No one needs to be convinced of the benefits of coffee. It jolts your brain into action in the and is the main way that humanity functions during those early mornings (or late nights) spent working away. Caffeine is the lifeblood of culture, and good news for coffee drinkers, it may actually help save your […]
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Dr. Jason Fung is stopping by the blog today to share a bit about using adaptogens for stress. Enjoy, everybody—and be sure to share any questions you have on the comment board.
“Adaptogens.” Something about the word is reminiscent of Transformers—you know, those robots that look like a normal automobile or airplane—and then turn into something so much more powerful.
In truth, adaptogens aren’t that different from Transformers. They look like normal herbs, roots, and mushrooms. You’ll perhaps even recognize some of the adaptogens discussed in this article and will have eaten them before.
But adaptogens aren’t just normal plants and mushrooms. Research tells us that adaptogens can transform us into people who are less affected by stress.(1)
And, in the modern world, being less stressed certainly sounds like a superpower, right?
So, let’s take a research-based look at how adaptogens work and which ones you might try. We’ll focus in particular on the best adaptogens for stress reduction.
It could be that you’re physically stressed from exercise, worn out from fighting off an illness, or emotionally stressed by a work-life balance issue. In any of these situations, adaptogens can help reduce cortisol levels, balance your hormones, and leave you feeling calmer.
In short, adaptogens help with stress reduction because they increase your tolerance for stress.
The reason adaptogens can assist with a broad range of stressors has to do with the mechanism by which they reduce stress. Rather than going to the specific site of our stress—an injured body part or rush hour traffic (wouldn’t that be nice?)—they go to work on our hypothalamus, pituitary, and adrenal glands. These are the parts of our anatomy that signal and respond to stress.
As a result of this interaction, our “fight or flight” response is less likely to be triggered by every little thing that is happening in our day. And our overall cortisol levels are less likely to skyrocket in response to modern-day stresses that don’t actually deserve a physical response (back to that rush hour traffic).
Conversely, chronically high stress levels—and chronically high cortisol—can lead to adrenal fatigue, digestive issues, and even premature aging. So, the fact that adaptogens can reduce stress is important on a physical level, not just an emotional one. Reducing stress can keep us younger and healthier.
So, how do you go about incorporating adaptogens into your diet or supplement regimen? It’s actually pretty easy, and you will recognize some of the names of the adaptogens below. While all adaptogens will reduce your body’s stress response, they each have their own special qualities and methods for attacking stress.
Let’s discuss five adaptogens that you can easily get ahold of and why they might be a great addition to your daily health routine.
Chaga comes first in this list because of its broad spectrum of benefits. Chaga has been used for hundreds of years in a variety of Eastern European countries and may even have been used as far back as Roman times.
It is extremely high in antioxidants and is therefore known for its anti-aging properties. These same antioxidants may be behind chaga’s traditional use as a cancer treatment, as well.(2)
But chaga’s ability to boost the immune system (3) also means it has the benefit of stress reduction. How many of us have experienced the two-fronted attack of stress and illness? Don’t you always come down with the flu or a cold at the worst possible time? A 2011 study demonstrated that mice treated with chaga had an increased ability to fend off viruses and bacteria.(4)
This knobby looking root is one of the adaptogens you’re more likely to already be familiar with. Ginseng has trended in and out of fashion in the Western world, but in Traditional Chinese Medicine it has long been a powerful tool for reducing stress, anxiety, and mental fatigue.
There are many recent studies available that demonstrate ginseng’s status as one of the powerful adaptogens for stress reduction. Here are just a few:
Note: because ginseng can also be a natural energy-booster, it can be an effective way to kick a caffeine habit and switch to something more beneficial.
Reishi mushrooms have been used therapeutically for over two thousand years because of the multitude of benefits this mushroom imparts.
In China, reishi mushrooms are considered to symbolize “success, well-being, divine power, and longevity.” (8) On a more practical level, reishi mushrooms are a good source of all nine essential amino acids. (9) This means reishi can assist with muscle growth and recovery, hormonal balance, antibody production, and more—all things that can help us recover from stress and fight it off to begin with.
Reishi has also proven effective in fighting fatigue from various sources. A 2005 study conducted on neurasthenia sufferers—a condition that results in chronic fatigue, irritability, headaches, and more—found consuming reishi resulted in a significant improvement in their symptoms. (10) Another human study found reishi reduced fatigue and improved quality of life in breast cancer patients. (11)
The adaptogens in rhodiola come from the roots of the plant. Rhodiola is good both for regulating mood and improving cognitive function.
A 2008 study published in the Journal of Alternative and Complementary Medicine demonstrated that participants experienced a significant improvement in their generalized anxiety disorder. (12) And a 2009 study from the Journal of Ethnopharmacology (conducted in a laboratory and using neither humans nor animals) showed that rhodiola roots possessed “potent anti-depressant activity” due to its ability as an MAO inhibitor. (13)
For the most effectiveness, take rhodiola first thing in the morning before you eat.
While this root has long been prescribed in India for a wide range of issues—everything from inflammation to insomnia—modern science does indeed back up ashwagandha’s claims to positively impact our stress level.
According to a study published in the Indian Journal of Psychological Medicine, study participants’ serum cortisol levels were “substantially reduced.” (14) In this study, participants took 300 mg of high-concentration full-spectrum ashwagandha extract twice a day for sixty days.
Conclusion
As you can see from the diversity of the research, adaptogens are not a simple substance—but their benefits are simple to understand. By improving our immune system, reducing our cortisol, boosting our brain function, and reducing our anxiety, these seemingly “normal” herbs, roots, and mushrooms can drastically reduce our everyday stress levels.
An easy (and delicious) way to give adaptogens a try in your life is with Pique’s TCM Elixirs:
The Chaga Energy Elixir is a perfect way to begin your day. Blended with N.American ginseng and burdock root, it boosts brain function and energy—and is a great alternative to caffeine. (Or you can add it to your coffee or tea, if you’d like!)
The Reishi Calm Elixir is a great way to complete your day. Drinking it in the evenings can help you wind down from work while it also supports your immune system, combats stress, and regulates your mood.
No matter which adaptogens for stress reduction you decide to try, get ready to feel less anxious and more balanced. Both science and traditional medicines tell us this is true. It’s amazing how many benefits such a simple substance can bring to our lives.
Thanks again to Dr. Jason Fung for his post today. Questions about adaptogens for stress management? Share them below. Have a great week, everybody.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
2. https://www.ncbi.nlm.nih.gov/pubmed/17980585?dopt=Abstract
3. https://www.ncbi.nlm.nih.gov/pubmed/15970296?dopt=Abstract
4. https://www.ncbi.nlm.nih.gov/pubmed/21820502
5. https://www.jstage.jst.go.jp/article/jphs/93/4/93_4_458/_article
6. https://www.ncbi.nlm.nih.gov/pubmed/20737519
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659633/
8. https://www.ncbi.nlm.nih.gov/books/NBK92757/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1057970/
10. https://www.ncbi.nlm.nih.gov/pubmed/15857210
11. https://www.ncbi.nlm.nih.gov/pubmed/22203880
12. https://www.ncbi.nlm.nih.gov/pubmed/18307390
13. https://www.ncbi.nlm.nih.gov/pubmed/19168123/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
The post The 5 Best Adaptogens for Stress Reduction appeared first on Mark’s Daily Apple.
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The best way to prevent Lyme disease is to avoid tick bites. Check out this article to find out how to prevent a bite and learn steps to take if you have been bitten.
The post What to Do about a Tick Bite appeared first on Chris Kresser.
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Physio bands are one of my best friends in the gym. They’re great for shoulder health, great for activating my sleepy lats before a big pulling day, and even useful for building some muscular endurance through exercises like lat pulldowns and triceps extensions.
Lately, I’ve also been using them for my core—to bulletproof those abs!
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Anyone who knows me well has seen how much broccoli I eat. It’s one of my go-to sides with chicken or steak at dinnertime. But that doesn’t mean I eat it the same way every day. While roasting is my favorite prep method for broccoli’s flavor, it’s all about the sauces and seasonings, too. One of my favorite ways to punch up broccoli: a sesame ginger flavor. Check it out.
Servings: 2
Prep Time: 2 minutes
Cook Time: 20 minutes
Ingredients:
Instructions:
Preheat oven to 425 ºF.
Place broccoli on a sheet pan. Toss with avocado oil and Sesame Ginger Dressing. Roast for 20-25 minutes, or until lightly browned. Enjoy!
Nutritional Information (per serving):
The post Primal+Keto Cooking Made Easy: Sesame Ginger Broccoli appeared first on Mark’s Daily Apple.
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The benefits of consuming a plant-based diet cannot be ignored. Research shows that eating a diet rich in vegetables and other plants can reduce your risk of heart disease and slow down cognitive decline while preventing diabetes and even certain types of cancer. Furthermore, there is plenty of evidence to support the fact that a […]
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We often talk about the importance of four movements: pushing, pulling, squatting, and hinging. All the while forgetting about one very important, albeit less sexy, way we move: Carrying!
Oddly, carrying is one of the most common things we do in life—and also it is one of the most challenging things. Just ask any new mother who spends half her day walking around with a baby (why is it that all babies can sense when you’re sitting and scream bloody murder until you reluctantly stand up and walk around with them?).
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As we head into midsummer, we’re already enjoying the first early harvests. This summer ratatouille is the perfect choice for showcasing and enjoying the very best of the summer season’s produce.
Whether you’re serving it as a savory vegan and vegetarian main course or as a generous side dish for some backyard barbecue, this dish is sure to impress all your guests.
Servings: 4
Prep Time: 30 minutes
Cooking Time: 80 minutes
Notes: The ingredients are broken down by type of vegetable for easy arranging later on, but you can cut down on bowls and prep by combining the zucchini and squash/bell pepper ingredients together. Allowing the eggplant to marinate separately ensures the slices stay moist and flavorful while cooking. You can also experiment with different herbs and herb blends with this dish, including basil, rosemary, herbs de provence, etc. Your options are endless! The vegetables are arranged in an oven-safe dish and covered with aluminum foil prior to baking. If you’d like to avoid foil, make this dish in a lightly greased dutch oven and cover it with a lid instead.
Ingredients:
Eggplant mix:
Zucchini mix:
Squash mix:
Tomato and shallot mix:
Garnish: parsley and thyme
Instructions:
Combine the eggplant ingredients in a bowl and toss until all of the slices are well coated. Set aside and marinate for 30 minutes.
Combine the shallot ingredients in another bowl and allow the tomatoes and shallots to marinate for 30 minutes.
Toss the sliced zucchini ingredients in a bowl.
Toss the squash and pepper ingredients in another bowl.
Preheat your oven to 350 ºF. Grease a square or round baking dish or small dutch oven with a little olive or avocado oil.
Carefully arrange the eggplant, zucchini, and squash rounds and red pepper slices in an alternating pattern around the dish, being sure to arrange them so the rounds are perpendicular to the bottom of the dish. Continue arranging the slices; you can work from the inside out or the outside in depending on what’s easiest to you. Continue until the dish is either very full or you run out of vegetables. If you have some slices left over, you can push some slices aside to make room for the remaining slices.
Top the dish with the shallot and tomato mixture, drizzling all of the liquid from the bowl around the dish. Tightly cover the dish with foil or pop the lid on if you are using a dutch oven. Place the ratatouille in the oven for 45-50 minutes.
Remove the foil/lid to check to see if the vegetables are just tender. If the vegetables aren’t tender, you can place the dish back in the oven for another 15-20 minutes. Uncover the dish and place it back in the oven for an additional 20 minutes. Sprinkle with salt and pepper and garnish with extra thyme and parsley.
Nutrition Information (¼ of ratatouille):
The post Summer Ratatouille appeared first on Mark’s Daily Apple.
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For years, doctors have attempted to develop an accurate tool for measuring one’s risk factors and obesity using a simple calculation known as BMI or Body Mass Index. However, recent research has brought this practice into question since it is not an accurate representation of abdominal fat. Of course, this type of fat is the […]
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