The right stuff
The right stuff
If you’re like most
people, your daily to-do list seems, to constantly grow while your energy
levels dip.
Sound familiar? If so, it may be time to try adaptogen herbs. Derived from plants and plant parts, these herbs reduce stress and correct imbalances, and with the right regimen, they may even help you sail through winter in good health.
“Adaptogenic
herbs increase your body’s resistance to physical, biological, emotional and
environmental stressors,” says David Winston, R.H. (AHG), a founding member of
the American Herbalists Guild and co-author of Adaptogens: Herbs for
Strength, Stamina, and Stress Relief (Healing Arts Press).
All adaptogens help regulate the HPA (hypothalamic-pituitary-adrenal) axis and the sympathoadrenal system, meaning they can adjust imbalances related to immunity, hormones and stress, ultimately giving you more energy.
Each
one also offers unique benefits. One herb might calm your mind, while another
gives you energy or increases your endurance. “Adaptogens help fight
inflammation by switching on areas of our genes known as antioxidant responsive
elements,” says Winston. “They may also build stamina, ease anxiety or enhance
cognitive function.”
Here are the adaptogen herbs that can help you feel great this season. Follow label instructions or refer to Winston’s dosage recommendations included with each herb mentioned here, and talk to your doctor before taking herbs if you’re nursing, pregnant or planning to become
pregnant. You’ll also want to plan in advance: Start taking adaptogens two
weeks before holiday stress is likely to kick in, says Winston.
For fatigue and
insomnia
ASHWAGANDHA
The
roots of this nightshade plant, also known as Indian ginseng or winter cherry, have
been used in parts of Asia and Africa to treat various ailments, including
lower back and muscle pain, arthritis, sexual dysfunction and anemia.
A
review of scientific studies published in Alternative Medicine Review concluded
that the herb combats stress and has a positive effect on the central
nervous system.
Ashwagandha
fights anxiety, fatigue, stress-induced insomnia
and exhaustion, says Winston.
How to take: Tincture (1:5): 40 to 60
drops three times a day. Capsules: one 400 to 500 mg capsule twice a day.
For emotional balance
REISHI
Traditional
Chinese Medicine (TCM) practitioners use this herb to calm the mind and restore
emotional balance. A study in the Journal of Medicinal Food in 2005 found eight weeks of treatment with Reishi reduced exhaustion and improved well-being in 123 Chinese patients diagnosed with fatigue. The mushroom variety contains polysaccharides, phytochemicals that boost the immune system.
How to take: Tincture (1:5): 80 to 100 drops four to six times a
day. Capsules (mycelial extracts): three 500 to 1,000 mg capsules three times a
day.
For mental and
physical ability
SCHISANDRA
These
berries are unusual in that they help people to feel alert, focused and calm.
TCM practitioners use the fruit to remedy diarrhea and boost lung and liver health.
Schisandra also can be used to enhance physical and mental abilities. A study
in Phytomedicine showed
that athletes who took Schisandra before training had improved exercise performance and enhanced recovery when compared with athletes not given the herb.
How to take: Tincture (1:5): 40 to 80 drops three to four times a
day. Capsules: one to two 400 to 500 mg capsules two to three times a day.
For vitality
ASIAN
GINSENG
One
of the more stimulating adaptogens, Asian ginseng root (Chinese or Korean) improves
cognitive function and strengthens the body. In TCM, it’s used to restore
energy, boost a depleted immune system and improve vitality. Panax ginseng is used
for people who have chronic fatigue syndrome and frequently feel cold. A Journal
of Nutrition review says ginseng’s anti-inflammatory properties may
thwart damage to DNA.
How to take: Tincture (1:5): 20 to 40 drops up to three times a
day. Capsules: two 400 to 500 mg capsules of the powdered herb two to three
times a day; one 400 to 500 mg capsule of the powdered extract twice a day.
For stamina
ELEUTHERO
Formerly known as Siberian ginseng (though it doesn’t belong to the same genus as true ginsengs), Eleuthero was developed as a remedy in the former Soviet Union.
Evidence shows Eleuthero improves endurance and strengthens the immune system, reducing the incidence of colds and other common infections. In an Italian study of 20 elderly adults reported in Archives of Gerontology and Geriatrics, those treated with Eleuthero experienced
improved
mental health and social functioning after four weeks, without negative side
effects, while a study reported in Psychological Medicine showed Eleuthero reduced the severity and duration of chronic fatigue in 86 individuals with the condition at the two-month follow-up mark. Eleuthero can also be given to people who are stressed and too busy to eat well or get enough sleep.
How to take: Tincture (1:4): 60 to 100 drops three to four times a
day. Fluid extract (1:1): 20 to 40 drops three times a day.
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