In today's fast-paced world, stress has become a common part of our lives. From work deadlines to family responsibilities, financial pressures to social expectations, stress can take a toll on our physical and mental health.

While there are many ways to manage stress, one natural and effective approach is through the use of adaptogens. I was introduced to these by my doctor ten years ago when I was feeling quite stressed and run down in the lead up to my wedding.

Adaptogens are a group of herbs and mushrooms that have been used for centuries in traditional medicine to help the body adapt to stress and promote overall well-being.

In this blog, I want to share my favourite top adaptogens for stress management and provide practical ways to incorporate them into your daily routine for a healthier and more balanced lifestyle.

Ashwagandha

Ashwagandha, also known as Indian ginseng, is a powerful adaptogenic herb that has been used in Ayurvedic medicine for centuries. It helps the body to adapt and resist stress by reducing cortisol levels, the hormone released in response to stress.

Ashwagandha also promotes relaxation, supports a healthy immune system, and enhances mental clarity. You can incorporate ashwagandha into your routine by taking it as a supplement in capsule or powder form, or by adding it to your favorite beverage or recipe. 

Rhodiola

Rhodiola, also known as Arctic root or golden root, is another adaptogenic herb that has been used for centuries in traditional medicine to combat stress. It helps to improve physical endurance, mental performance, and resilience to stress.

Rhodiola also supports a healthy mood and helps balance cortisol levels in the body. You can take rhodiola as a supplement or brew it as a tea for a refreshing and stress-relieving beverage.

Reishi Mushroom

Reishi mushroom, also known as the "queen of mushrooms," is a potent adaptogen that has been used in traditional Chinese medicine for its stress-reducing properties. It helps to strengthen the immune system, support liver health, and promote relaxation.

Reishi mushroom is available in various forms, including capsules, powders, and teas, making it easy to incorporate into your daily routine. My favourite way is to add 1/2 teaspoon in my morning coffee. I buy this one from Amazon.

Holy Basil

Holy Basil, also known as Tulsi, is a revered adaptogenic herb in Ayurvedic medicine known for its calming effects on the mind and body. It helps to reduce stress, improve mental clarity, and support healthy immune function. Holy Basil can be consumed as a tea, taken in capsule form, or used as a culinary herb in cooking.

I love my Tulsi tea and drink it almost daily. It is a great caffeine free alternative and I just love that it is nourishing for my adrenals and nervous system. My favourite brand is Organic India which can be found in health food stores, however I usually buy this one from Amazon.

Ginseng

Ginseng, a popular adaptogenic herb, has been used in traditional Chinese medicine for centuries to enhance vitality and boost overall well-being. It helps the body to adapt to stress, supports healthy energy levels, and enhances cognitive function.

Ginseng is available in various forms, including Asian ginseng and American ginseng, and can be taken as a supplement or brewed as a tea. You can sometimes find ginseng added to coffee as well. Pat's Apothecary makes a delicious 'Decaf Energy Coffee' with a beautiful blend of ginseng, mushrooms and other adaptogens to support energy levels.

Before you think, ugh here's another thing I have to add to my health routine, I promise it isn't as hard as it may seem. I don't use all of these adaptogens all of the time, rather I supplement my health routine according to what's going on in my life. 

At times of higher stress due to work or family projects going on, I may incorporate a few more of these into my daily routine. Then when things begin to settle, I pull back and continue to focus on good nutrition through whole foods.

If you feel in times of high stress you would like to try some of these natural and effective adaptogens, here are just a couple of ways to incorporate them into your health regime.

Ways to Use Adaptogens for Stress Management

Supplements:

Adaptogens are available in the form of capsules, powders, and tinctures, making them convenient to incorporate into your daily routine. Follow the recommended dosage instructions on the product label or consult with a healthcare professional for personalized guidance.

Teas:

Many adaptogens can be brewed into a delicious and soothing tea. Simply steep the adaptogenic herb or mushroom in hot water for a few minutes, strain, and enjoy. You can also blend different adaptogens to create your own unique stress-relieving tea blends.

Culinary Use:

Some adaptogens, such as holy basil and ginseng, can be used as culinary herbs in cooking. Add them to your favorite recipes, such as soups, stews, or stir-fries.

It's important to note, not all supplements are created equal (more on that in another blog post). Therefore, it's best to check the ingredients for fillers or extra colours or preservatives and avoid those brands. I try to buy organic where I can and I always check the label. 

As I mentioned I buy most of my adaptogens from Amazon and I have included a link for some of the products. As an Amazon affiliate, I earn from qualifying purchases.

There are many more adaptogens out there that can naturally support your overall health and wellbeing, however these are the top five I like to use that are especially effective in stress management. Of course, these are not to replace a diet rich in whole foods, but rather to supplement in times of stress. Give them a try and see how you feel!

Until next time,

Your Health Coach Bethany