Adaptogens are a hot topic and their names are popping up everywhere: in skincare, supplements, and general nutrition. Many refer to adaptogens as Superfoods.
They are worthy of praise, but why not celebrate them now?
Many adaptogens have existed for over 6,000 years. What is the reason?
Perhaps it’s as easy as stress.
What’s an Adaptogen?
It is a natural substance that helps the body adapt to stress.
Some consider the following four criteria to be an adaptogen.
- Stressed states must be reduced
- Positive excitatory effects for the body
- There are no side effects to the excitatory effects
- It can do no harm.
What are Adaptogens?
Adaptogens can increase non-specific resistance to stress and reduce sensitivity to stressors. This results in stress protection.
Study on animals and isolated neurons have shown that adaptogens are neuroprotective and anti-depressive.
A number of clinical trials have also shown that adaptogens can increase mental work capacity in the face of fatigue and stress, especially in tolerance to mental exhaustion, and enhanced attention.
What’s Ashwagandha?
Ashwagandha can be used as an adaptogen.
These are the attributes of Ashwagandha (also known as Withania somnifera).
- This comes from the Nightshade Family
- Winter cherry, Indian Ginseng and poor man’s ginseng
- Somnifera = sleep inducing (restoration)
- India and Africa grow plants
- It smells just like horse (” Ashwa“), which is why it’s called Ashwagandha (on consumption it gives you the power of horse).
What is ashwagandha used for? This adaptogen is worth taking. Ashwagandha has been used for over 6000 years as a Rasayana (tonic) Ashwagandha root is regarded as a stimulant, aphrodisiac and narcotic. It is used to treat emaciation in children, elderly debility, constipation and insomnia, as well as goiter, goiter, nervous breakdown, and other conditions.
Extensive research on the biological model of animals that ashwagandha has been used to study its adaptogenic / anti stress properties have shown it to be effective at increasing stamina (physical endurance)and preventing stress-induced gastric ulcer and mortality. (2)
Actions for Ashwagandha
An interesting study with rats reveals more about ashwagandha.
The oral dosage of 100 mg/kg ashwagandha root in aqueous suspension was used in this study. Cold stress was applied to rats and caused a significant increase of plasma cortisol (cortisol, the stress hormone).
These parameters were close to control in rats treated with ashwagandha. A decrease in swimming time was also observed.
Control group = 385 mins
Ashwagandha Group = 740 minutes
In other words, the ashwagandha could adjust the stress levels to ensure that they did not rise during cold swimming. The rat could also swim longer. (2)
Also, a study on humans provides insight into the potential benefits of ashwagandha.
This particular study involved sixty participants, 60 male and female, who were given capsules of ashwagandha 125 mg, 300 mg, or an identical placebo, twice daily, for eight weeks.
At four and eight weeks, stress was evaluated. Also, anxiety, cortisol levels, and sleep quality were assessed.
Ashwagandha, at 250 mg/day or 600 mg/day, showed a significant decrease in stress levels. Both ashwagandha 250 mg/day or ashwagandha 600mg/day reduced cortisol levels. Participants who received ashwagandha experienced significant improvements in their sleep quality compared to those who took placebo. (4)
What do we know about the Adaptogen and Reshi?
What is the purpose of reishi mushrooms? These are the attributes of the reishi mushrooms, also known as Ganoderma Lucidum.
- The Mushroom of Invincibility
- Ganoderma = shiny skin lucidum = bright
- Yellow and red varieties
- It takes years for spores to become fruiting bodies. It takes several months for the Styrofoam-like substance to become established.
- It can be found in all forests in the world, but it is rare to find.
- Ganoderma Lucidum also known as reishi, is the most powerful adaptogen found in nature. Its anti-inflammatory and immunomodulatory activities, as well its anticancer and anti-inflammatory properties, are well-known.
Reishi is an adaptogen. Reishi has double-direction action, which means that it improves the functioning of the immune system and organ systems.
It does not stimulate the liver, kidneys or overall system. It regulates them. It does not stimulate or suppress the immune system. This is why it’s called an immuno-modulator.
Reishi can be used to treat insomnia or increase mental clarity, which seem like two seemingly incompatible problems.
It has also been shown to be effective for high blood pressure symptoms, both low and high, over-active and underactive thyroids, as well as over-active immune (Lupus, Fibromyalgia, and other autoimmune disorders) and weak immunity (colds and flu).
Benefits and Actions of Reishi
The purpose of this parallel, randomized, placebo-controlled, double-blind study was to examine the safety and efficacy of a reishi in 132 Chinese people suffering from neurasthenia (fatigues, irritability, and headaches). For 8 weeks, patients were randomly assigned to either placebo or reishi.
A total of 123 patients were able to be assessed. Reishi treatment was effective for 8 weeks. It resulted in significantly lower (disease severity) scores, and fatigue.
These results showed that reishi was significantly more effective than placebo in terms of clinical improvement of fatigue symptoms. (6)
Reishi & Ashwagandha Can Help You Adapt To Stress
This may be why adaptogens are becoming more popular, particularly reishi or ashwagandha. Everyone wants or needs less stress. You can either take reishi or ashwagandha as powders, capsules, or you may want to forage your own.
So in summary:
Ashwagandhaincreases stamina and modulates cortisol levels. It also decreases anxiety, perceived stress, and improves sleep.
Reishireduces fatigue and improves quality life in model organisms.
This sounds like the ideal combination for guiding you to a state of mindfulness.
References:
- Panossian A., Wikman GA. The Effects of Adaptogens On the Central Nervous System And the Molecular Mechanisms Associated With Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188-224. Published 2010 Jan 19. doi:10.3390/ph3010188
- Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). A review on Ashwagandha: A Rasayana (rejuvenator), of Ayurveda. African journal for traditional, complementary and alternative medicine : AJTCAM 8 (5 Suppl), 208-213. https://doi.org/10.4314/ajtcam.v8i5S.9
- Patak P, Willenberg H, Bornstein SSR. Vitamin C is a key cofactor for adrenal cortex and adrenal medulla. Endocr Res. 2004 Nov;30(4):871-5. doi: 10.1081/erc-200044126. PMID
- Salve J, Pate S, Debnath K, et al. December 25, 2019, Adaptogenic and anxiolytic effects of Ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus 11(12): e6466. DOI 10.7759/cureus.6466
- Randino R. Pisanti S. Basilicata MG. Covelli V. Bifulco M. Cabri W. D’Ursi AM. Campiglia P. Rodriquez M. Ganoderma lucidum Extracts Enhance Reepithelialization. Prevents Keratinocytes From Free-Radical Injuries. Pharmaceuticals. 2020; 13(9):224. https://doi.org/10.3390/ph13090224
- Wenbo Tang 1, Yihuai Gao, Guoliang Chen, He Gao, Xihu Dai, Jinxian Ye, Eli Chan, Min Huang, Shufeng Zhou A randomized, double-blind and placebo-controlled study of a Ganoderma lucidum polysaccharide extract in neurasthenia Affiliations expandPMID: 15857210 DOI: 10.1089/jmf.2005.8.53
- Hong Zhao 1, Qingyuan Zhang and Ling Zhao. Jincai Wang, Xu Huang, Xu Huang, XinmeikangSpore Powder Ganoderma lucidum Increases Cancer-Related Fatigue for Breast Cancer Patients undergoing Endocrine Therapy: Pilot Clinical Trial
- Ming-Hong Chuang 1, Shyh-Horng Chiou, Chun-Hao Huang, Wen-Bin Yang, Chi-Huey Wong Bioorg Med Chem. 2009 Nov 15;17(22):7831-40. doi: 10.1016/j.bmc.2009.09.002. Epub 2009 Sep 6. The lifespan-promoting effects of Reishi polysaccharide and Acetic Acid
Tag: WELLNESS
