There are foods and herbs that have adaptogenic properties in the body and that they are especially beneficial for women, since we know that men and women react differently to different stressors.
Adaptogens are substances that could improve the body’s resistance to certain physical stress situations and emotional. As their name says, they help our body adapt better to the different factors or situations to which we are exposed every day and can alter our health.
According to researcher Israel Brekhman, a plant must meet four requirements to be considered an adaptogen:
- That it is innocuous or harmless to the person.
- That it has an effect on the person.
- That increases the person’s resistance to different physical, chemical or biological stressors.
- Let it act as a stabilizer.
The 5 adaptogens that best help you against stress
Adaptogens, in addition to helping us adapt to stress factors, They are also toningimmunostimulants (improve defenses) and increase the general feeling of well-being.
1. Ashwagandha
Ashwagandha is a adaptogenic and rejuvenating tonicespecially according to Ayurvedic medicine. This root increases resistance to environmental stress factors, is very good for relieving pain, has antioxidant effects, reduces inflammation, stimulates thyroid function, helps regulate stress since it modulates cortisol levels and also stimulates respiratory and immune function.
In a double-blind study (one of the best to check results) conducted by the neuropsychiatry department at Asha Hospital in Hyderabad, India, people with chronic stress who took ashwagandha were evaluated and found to have significant reductions in anxiety, serum cortisol, C-reactive protein (an indicator of inflammation), pulse rate, and blood pressure, compared to the placebo group.
2. Siberian Ginseng
Siberian ginseng, also known as eleutherococcus, has been used for centuries in countries such as China and Russia as an adaptogen, as it increases the ability to adapt to adverse physical conditions and improves mental performance.
This adaptogen decreases testosterone levels. It also helps lower cortisol levels, as well as improve heart rate that accelerates in response to a particular stressor. It is excellent for reducing stress levels.
He premenstrual syndrome and menopause They are two stressors to which all women are exposed and this can cause fatigue. Ginseng can help us counteract it.
Estrogen, progesterone, cortisol and thyroid interact with neurotransmitters such as serotonin, dopamine and GABA, which benefit from ginseng consumption. That’s how it is reduces chronic fatigue and improves mental and physical performance.
3. Maca
Maca is another root that is normally consumed in powder form and can be added to smoothies or natural juices to obtain different health effects. One of its most common uses is as an energy tonic, since maca helps increase energy and reduce fatigue.
Other beneficial effects of maca on health have been related to the endocrine and reproductive systems, since can be used to treat infertility and to improve hormonal balance and its adaptation in the different cycles of women, such as menopause. It also helps improve sleep quality and mood.
Different investigations have discovered that the therapeutic effects of maca are due to the plant sterols it contains and that stimulate the hypothalamusthe pituitary, adrenal and ovarian glands, and therefore also affect the thyroid and the pineal gland (which regulate the production of hormones and other substances that intervene in many physiological processes in the body).
4. Rhodiola
Rhodiola (Rodhiola rosea), also known as golden root and arctic roothas been classified as an adaptogen due to its ability to stimulate the nervous system, reduce depression, increase performance, improve sleep and eliminate fatigue.
It helps the body adapt to stress by altering the levels and activity of serotonin, dopamine and norepinephrine. Rhodiola has a very positive effect on stresssince it helps to achieve a state of relaxation and reduce anxiety in stressful periods.
This adaptogen also can increase fertility and some scientific studies have pointed out that it can improve thyroid function.
5. Reishi mushroom
The reishi mushroom is used in some countries (in China, for example) as a form of natural medicinal and adaptogensince it helps the immune system function properly, improves mood, acts as an antihistamine (so it is good during allergy season) and is anti-inflammatory.
This mushroom can be helpful in people suffering from cancer since it reduces the fatigue caused by the disease and improves recovery from it in some patients, as shown in a study carried out by the University of Medicine of Puerto Rico, which verified its effects on breast cancer, one of the most common types of cancer in women.
Most of these adaptogens can be found in powder to add to our foods or in capsules to be used as supplementation.
Remember that herbs and plants used as medicines do work and should be used with caution and without abuse, because even if they are natural, in excess could cause toxicity or harm health. It is always good to consult a specialist when you want to use a new supplement.