Personal Care Corner

Adapting to Stress

by Carrie A. Corson, from the September 2003 newsletter

When faced with a stressful situation, the human body instinctively goes into what is often called the “fight or flight” mode. Hormones are secreted that change our physiology and enhance our ability to either run away or stand and defend ourselves. Though this often serves us well, some of us may be overexposed to this mode, because bodies may have a stress response to all sorts of stimuli. Rush hour traffic, financial worries, over work, balancing work, school, and child rearing can all leave us in an overstressed state, which can lead to adrenal exhaustion and many believe, to chronic disease.

Dr. Hans Selye, noted endocrinologist, first defined the three stages of stress response, in the 1930s. Stage One was identified as the alarm phase when the release of stress hormones, adrenaline, and cortisol occur. While these hormones are valuable in the short term, they are disruptive to effective cellular function over prolonged periods of time. During the Stage Two or resistant phase, we begin to adapt to stress. Ideally the adaptive phase continues until the stressful situation is resolved. However, our capacity for adaptation is limited and highly individualized. A continued stress response can eventually lead to Stage Three, exhaustion. Exhaustion is characterized by a depletion of energy reserves and a loss of adaptational ability, leading to other symptoms of disease, including nervousness, severe PMS, depression, inability to concentrate, allergies, anxiety, headache, poor memory, muscular and joint pain and tenderness.

Enter adaptogenic herbs. First named “adaptogens” in the 1940s by Dr. Nicholai Lazarev, a pioneering Russian scientist in toxicology and preventative medicine, this group of herbs has a long history of use for increasing physical and mental capacity, reducing fatigue, improving resistance to disease, and promoting longevity. As a group, adaptogens are some of the most highly studied herbs.

Dr. Lazarev identified three criteria that he felt an herb had to meet in order to be considered an adaptogen. The remedy should cause minimal disturbance of the normal physiological function of a person; its action should be nonspecific (increase resistance to a wide range of stressors); and it should have an overall normalizing effect, improving all kinds of conditions and aggravating none. Studies indicate that in addition to the ability to help the body cope more effectively with stress, adaptogens also enhance general health, well-being and performance. Using adaptogenic herbs is thought to prolong our ability to stay in Stage Two of stress response, thereby allowing our bodies to adapt to the stress, release fewer hormones, and stay in balance.

Below is a list of some of the more popular adaptogenic herbs. Most are available in liquid or capsule form and can be found as single herbs or multiple herb formulations.

Asian (Panax) ginseng: Numerous studies support its effectiveness at approving a person’s ability to withstand stress and enhance mental function.

Siberian (Eleuthro) ginseng: One of the most popular adaptogens and heavily studied by Dr. Lazarev. This herb is often an ingredient in herbal formulas designed to support both the adrenal and immune systems.

Ashwagandha: Sometimes called Indian ginseng, ashwagandha is Ayurvedic medicine’s most acclaimed adaptogen. Like ginseng, Ashwagandha is indicated for people who are exhausted, depressed or emotionally distraught after a period of extreme stress.

Astragalus: Used in China for centuries to tone the immune system.

Schizandra: Another popular and historically significant adaptogenic herb from Chinese tradition. Like all adaptogens, Schizandra is said to restore health to a weakened body. Unlike other adaptogens, Schizandra has a particular “affinity” for the liver. It is thought to support the liver’s natural detox system.

Licorice: Another premier Chinese adaptogen, now used worldwide for a variety of conditions. Like ginseng, licorice helps the body adapt to stress by increasing the metabolism of the adrenal hormone, cortisol.

Symptoms of adrenal exhaustion may be similar to other medical conditions such as anemia, so be sure to check with a health care professional before adding an adaptogen to your supplement regimen.

References:
"Role of Russian Adaptogenic Compounds in Restoration of Adrenal Function", Ward Dean, Townsend Letter for Doctors and Patients, November 2001.
"Herbs to the Rescue (To Boost Immune System)," Jamison Starbuck, Better Nutrition, November 2000.
"Adapting To Long-Term Stress," Thomas Garvey May, Natural Foods Merchandiser, April 2000.
Adaptogens, Robyn Klein, Herbalist, AHG.

Copyright: Copyright on articles, recipes and images are jointly held by the Moscow Food Co-op and the respective contributors, except were otherwise noted.

Return to Resource Archive

For additions or corrections to this page, please contact the Webmaster.