If you’re a normal human person, chances are, you experience some level of stress in your life.  This stress can manifest physically: maybe you’re experiencing tummy aches, muscle pains, or breaking out in acne. Stress can also manifest mentally: through depression, anxiety, or irritability.

That’s why it’s so important to do anything you can to manage that stress. Abundant research shows that stress can take years off our lives.

A healthy, balanced lifestyle is shown to help ward off the negative impacts of stress. Eating a nutritious diet full of whole foods, staying hydrated, getting enough sleep, and getting daily exercise are all fabulous ways to curb stress. But adaptogens, when used in conjunction with a healthy lifestyle, can put you ahead of the curb and help your body bounce back from the stress that much faster.

What are Adaptogens?

Adaptogens are natural substances that are usually derived from plants that can help your body adapt to high or low cortisol levels (ie. stress) in the body.

How do they work?

Adaptogens work cohesively with a system in our body called General Adaptation Syndrome (aka GAS). GAS works through three stages when our bodies experience a mental or physical stressor; Alarm Stage, Resistance Stage and Exhaustion Stage. Adaptogens are helpful for all stages of GAS but primarily, can prolong the Resistance Stage.

By prolonging the resistance stage, adaptogens help the body spend more time in “repair” mode,  thereby lessening the impact of anxiety, depression, burnout, and other undesirable effects of stress.  

Which Adaptogen should I start with? / How do I start taking Adaptogens?

When it comes to adaptogens, start low and slow. Taking too much too soon can stress the adrenals out further.

Herbal teas containing adaptogens can be a great place to start as they are often a gentler or diluted approach as opposed to starting with an extract. Tulsi or Holy Basil is perfect for this introduction. Tulsi is beneficial for anxiety and has a wonderfully warm and herbaceous flavour that can be great any time of day as a tea and is perfect as a chilled beverage in the summer.

How do I know which Adaptogen is right for me?

There are a few key ways to address what adaptogens may be right for you:Long-term stress: American Ginseng may be beneficial here. Studies have shown it to aid in balancing the response to long-term stress and aid in coping skills. Holy basil, or Tulsi, may help lower longer term stress levels and Licorice’s adaptogenic properties may also benefit those suffering from longer term adrenal fatigue.

For acute stress and anxiety: Turmeric has been linked to treating anxiety, sleep disorders, depression by potentially supporting serotonin and dopamine levels. Additionally, Tulsi is also beneficial for anxiety and shorter term stress.

For supporting immune health: Goji berries contain high levels of beta-carotene which converts into the Vitamin A, an important antioxidant, in the body. These antioxidants will support the immune system by decreasing oxidation in the body, support energy levels, promote calmness and can also improve sleep quality.

When do I know when to stop taking Adaptogens?

Sometimes, the benefits of adaptogens may take longer to notice than other herbals.  Immediate changes do not happen overnight.

Depending on your level of stress, adaptogens may be incorporated to your daily lifestyle adjustments if you're aware you're prone to strong reactions to stressors. Good rule of thumb is to take adaptogens for a minimum of 3 months and may take up to 9 months to notice full effects.

No one knows your body more than you and if you are feeling different or unpleasant in any way after starting an adaptogen, taking a break if you feel you need one is encouraged.

What adaptogens work best with foods (and what types of food) How to add adaptogens to your meals - how much adaptogens should I add to my recipes.

Luckily, you can incorporate adaptogens easily into your daily life in capsule form, extract or powder form.

Goji berry is great as a topping for salads, smoothie bowls or oats. Anywhere you would use dried fruit (think cranberries), you can use goji berries.

Licorice is another adaptogen that can translate to hot or cold, sweet or savoury foods. A close relative of fennel, licorice has an earthy, sweet and sometimes sharp flavour. It can be used in teas, soups or stews or energy balls. It pairs well with flavours like mint, ginger, chocolate, rhubarb and raspberries.

Tulsi or Holy Basil is often seen in Southeast Asian cuisine and herbal teas. It’s flavours are warm, spicy and a little sweet. You can experiment with holy basil and use it the same way you may use regular basil.

Ginseng has a sharp and bitter flavour that may be an acquired taste so using ginseng as a supplement may be preferred. Though, you CAN use it in cooking in recipes that will compliment it's bitter and strong flavour. Pestos, guacamole or other zesty dips or salad dressings would work great with ginseng extract due to their acidic and bitter ingredients. Teas or tonic blends would also work well with Ginseng as well as the other adaptogens mentioned!

As mentioned before, if you're new to adaptogens, starting low is important to keep in mind. For example, if you're purchasing a powder or extract starting with half the dose on the label and working your way up to full dose after 4-6 weeks.

Adaptogens can be very specific for each individual. Always consult with a health care practitioner before you begin taking adaptogens. Additionally, talk to your doctor before adding adaptogens to your diet or supplement routine as any herbal supplements can interact negatively with prescription medications.

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Further Reading

Ask the Nutritionist: How to get started on the Mediterranean Diet

Ask the Nutritionist: 4 Practical Buying Tips for Weight Loss supplements

Behind the Research: Do Detox Diets Actually Work?

Overcome business owner anxiety with these 4 daily actions

Adaptogens, inspiration, stress

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