Support Your Nervous System with Adaptogens
Stress has become a constant companion for many of us in today’s fast-paced world. While short-term stress can be motivating, chronic stress can wreak havoc on your nervous system, immune health, and overall well-being. Fortunately, nature has provided us with powerful tools to support our bodies during stressful times. One of the most effective and time-tested natural solutions for stress resilience is the use of adaptogens.
Adaptogens are a special class of herbs and fungi that help your body adapt to stress, balance hormones, and maintain homeostasis. They’ve been used in traditional medicine systems like Ayurveda and Traditional Chinese Medicine (TCM) for thousands of years. In this blog, we’ll explore how adaptogens work, the science behind them, the best adaptogens for supporting your nervous system, and practical ways to incorporate them into your daily routine.
What Are Adaptogens and How Do They Work?
Adaptogens are unique in that they help your body respond more effectively to both physical and emotional stressors. They don’t eliminate stress, but they improve your body’s ability to manage it by modulating the hypothalamic-pituitary-adrenal (HPA) axis and balancing the production of key stress hormones like cortisol and adrenaline.
The term "adaptogen" was first coined in the 1940s by Russian scientist Dr. Nikolai Lazarev, who defined them as substances that help the body adapt to different stressors. For a plant or fungus to be classified as an adaptogen, it must meet the following criteria:
- Non-Toxic: Safe to consume over long periods without adverse effects.
- Normalizing: Balances bodily functions regardless of whether they are too high or too low.
- Non-Specific: Enhances resistance to a wide variety of stressors, whether physical, emotional, or environmental.
Adaptogens act on the adrenal glands and help regulate the HPA axis, which controls the release of cortisol. By balancing cortisol levels, adaptogens help reduce the negative effects of chronic stress, such as anxiety, fatigue, poor sleep, and weakened immunity.
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The Science Behind Adaptogens
Scientific studies have shown that adaptogens influence the body’s stress response through multiple mechanisms:
- Modulating Cortisol: Adaptogens help keep cortisol levels in check. When you’re under chronic stress, cortisol levels can remain elevated, leading to problems like weight gain, insomnia, and a weakened immune system. Adaptogens help balance these levels to avoid overproduction.
- Enhancing Neurotransmitter Activity: Some adaptogens, like Rhodiola and Ashwagandha, impact neurotransmitters such as serotonin and dopamine, which play roles in mood and mental clarity.
- Protecting Against Oxidative Stress: Chronic stress increases oxidative damage in the body. Adaptogens like Schisandra and Holy Basil have antioxidant properties that help combat free radicals and reduce cellular damage.
- Balancing the Sympathetic Nervous System: Adaptogens help calm the "fight-or-flight" response triggered by the sympathetic nervous system, encouraging a more balanced state and promoting relaxation.
Top Adaptogens for Supporting Your Nervous System
Different adaptogens have different strengths and properties. Here are some of the most effective adaptogens for supporting your nervous system and improving stress resilience:
- Ashwagandha (Withania somnifera)
- Benefits: Ashwagandha is one of the most well-known adaptogens and is particularly effective for reducing cortisol levels, improving sleep quality, and enhancing mental clarity.
- How It Works: It helps balance the HPA axis and promotes GABA activity, which has a calming effect on the nervous system.
- Best Uses: Take as a supplement or in powdered form. Ashwagandha is ideal for evening use, as it supports relaxation and sleep.
- Rhodiola Rosea
- Benefits: Rhodiola helps combat fatigue, improve focus, and enhance mood. It’s great for those dealing with mental exhaustion or "burnout."
- How It Works: Rhodiola influences serotonin and dopamine levels, supporting cognitive function and energy levels.
- Best Uses: Take in the morning or early afternoon to boost energy and mental performance.
- Holy Basil (Tulsi)
- Benefits: Holy Basil supports relaxation, improves cognitive function, and reduces inflammation. It is often used in Ayurvedic medicine to promote mental clarity.
- How It Works: Tulsi has antioxidant and anti-inflammatory properties, helping to protect the nervous system from stress-induced damage.
- Best Uses: Enjoy as a tea for a calming ritual or take as a supplement.
- Schisandra (Schisandra chinensis)
- Benefits: Schisandra is known for its ability to boost energy, improve mental performance, and protect against oxidative stress.
- How It Works: It helps balance cortisol levels and supports liver function, which is essential for detoxification during stressful times.
- Best Uses: Schisandra can be taken as a tincture, powder, or supplement.
- Lion’s Mane (Hericium erinaceus)
- Benefits: This adaptogenic mushroom supports brain health, enhances cognitive function, and promotes nerve regeneration.
- How It Works: Lion’s Mane stimulates the production of Nerve Growth Factor (NGF), which supports the growth and maintenance of neurons.
Best Uses: Add Lion’s Mane powder to smoothies, coffee, or take in capsule form.
How to Incorporate Adaptogens Into Your Routine
Incorporating adaptogens into your daily routine is easier than you might think. Here are some practical ways to enjoy their benefits:
- Adaptogenic Teas
- Tulsi Tea: Brew a cup of Tulsi tea in the morning or evening for a calming ritual.
- Ashwagandha Latte: Mix ashwagandha powder with warm coconut milk, cinnamon, and a touch of honey for a soothing drink.
- Smoothie Add-Ins
Add a scoop of adaptogen powder to your morning smoothie. Rhodiola, Ashwagandha, and Lion’s Mane blend well with smoothies and provide a daily dose of stress resilience.
- Supplements and Tinctures
If you prefer a more concentrated form, adaptogenic supplements and tinctures are easy to take on the go. Follow the recommended dosages on the label, or contact us and we can help you with what dosage would be right for you. We carry all of these adaptogens in our office. Call or text us to see what is right for you. You can come by to pick them up, or we can drop ship them to you.
- Adaptogenic Blends
Many natural health stores offer blends that combine multiple adaptogens. These blends are formulated to provide a synergistic effect for stress relief, focus, or energy.
Precautions and Considerations
While adaptogens are generally safe, it’s important to keep a few things in mind:
- Listen to Your Body: Everyone responds differently to adaptogens. Start with a low dose and observe how your body reacts.
Quality Matters: Choose high-quality, organic adaptogens from reputable sources to ensure purity and effectiveness.
Final Thoughts
Supporting your nervous system with adaptogens is a gentle yet powerful way to build resilience against stress. By incorporating these time-honored herbs into your lifestyle, you can cultivate a greater sense of balance, energy, and calm during the holidays and beyond.
If you’re looking for personalized guidance on incorporating adaptogens into your wellness routine, Back On Track 2 Wellness is here to help. Our holistic approach combines functional medicine, lifestyle counseling, and cutting-edge therapies to help you thrive.
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The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
Dr. Todd W. Bunning, DC, PC
Dr. Todd W. Bunning’s Chiropractic and Functional Medicine services reach far beyond the local Roseville area, with webcam consultations available for patients in any location. With over 21+ years of Private Practice experience, Dr. Todd continues to focus on the individual: science-based methods to address whole-body health factors.
Dr. Todd’s education didn’t stop when he graduated from Life West Chiropractic College in 2003. Today, he’s continuing to receive training and is chipping away on numerous post-graduate degree programs. This unique blend of clinical health investigation and Lifestyle Medicine application helps people of all ages find the underlying factors that result in chronic disease.