Adaptogenic Herbs (and Common Sense) to Survive the Holiday Season
Let’s start with one true thing: the real holistic approach to intense stress isn’t to survive it so much as it is to remove yourself from it whenever possible! Let that sink in.
But sometimes, no matter how calm and in-touch-with-nature you try to be, two or three weeks hit you like a ton of bricks. Sleep deprivation, overwork, physical and emotional exhaustion. You can’t concentrate, you can’t sleep (but you really need to!), your blood pressure up, and it seems like every time somebody sneezes you catch their cold.
This is an article about surviving those times. Here are some other true things.
1. Perhaps the most important thing you can do when dealing with unavoidable stress is to avoid avoidable stress.
How’s that for a tongue-twister? Now let me explain. Feeling “stressed” is a stressor. So are
exposure to cold, overexertion, low blood sugar, and sleep deprivation is a stressor. What they all have in common is the body responds to them them the same way. And in that sense they add up, physiologically. So maybe you can’t control the current crisis. BUT – you can make sure to eat breakfast (or at least grab a protein bar). Maybe you can’t back out of running that marathon. BUT – you can make sure to get a good night’s sleep. Etc.
2. Herbal adaptogens can be invaluable in dealing with all kinds of stress. Simply put, adaptogens are substances that increase the body’s nonspecific adaptation to stress, and the key word here is “nonspecific.” Think of it this way: a sweater will increase your resistance to the specific stressor of being cold, A cup of coffee may increase your resistance to the specific stressor of sleep deprivation.
Adaptogens, on the other hand, increase your resistance to all types of stress. They won’t make you feel warmer or more wakeful, but you will experience less immune suppression as a result of being cold, less fatigue as hard as a result of being sleep deprived, less blood pressure as a result of being anxious, etc.
What does this all mean in real-world terms? Well, let’s talk about the adaptogenic herb, Rhodiola rosea. In one study, Rhodiola or placebo was given to 60 medical students during a 3-week final exam period. After three weeks, the Rhodiola group outperformed the placebo group on tests of physical fitness and mental fatigue. They reported better mood and general well-being. They slept better. And they got better grades on their exams.
In another trial 120 people were given either a single dose of Rhodiola or placebo before a series of proofreading tests over 24 hours without sleep. In the beginning, when everyone was fresh and rested, both groups performed the same. But by the end of the 24 hours, the Rhodiola group was making 88% fewer mistakes. Then there’s the classic swim-to-exhaustion test (which isn’t “nice” as animal research goes, but is classic way to measure fatigue). Mice are put in a tub of water and watched to see how
long until they’re too exhausted to keep swimming. Rhodiola improved swimming times significantly – as did practically every adaptogen tested: ginseng (Panax ginseng), ashwaganda – (Withania somnifera), Siberian ginseng (Eleutherococcus senticosus), etc.
Now, Rhodiola isn’t the only adaptogen. Here’s the super-quick and abbreviated guide to choosing an adaptogen that’s best for you:
- For healthy athletes under physical stress: Siberian ginseng.
- For stress with anxiety, insomnia: Ashwaganda.
- For stress with lethargy and fatigue, for someone’s whose constitution is “damp” and “cold”: Panax Ginseng
- For stress that interferes with your cognitive performance, or when you need something to work quickly: Rhodiola Rosea.
3. Adaptogens mediate the response to stress. Other herbs are more directly calming.
Adaptogens reduce the longer-term response to stress, the ways that stress drain and deplete and rattle you. But sometimes you just need to relax directly. Consider herbs like Passionflower for stress that’s skyrocketing your blood pressure – and then it stays elevated even when your trying to relax; Kava when you need a stronger direct anxiolytic; theanine for a well-researched compound that appears to work safely with medications; CBD as an allpurpose stress-reliever that may be safe to take in higher doses.
4. Use stimulant herbs judiciously. The #1-selling herbal product on Earth is an extract of Caffea arabica (a.k.a. “coffee”), and that’s because it works. I will never denigrate coffee. True, some people are sensitive to it nd/or overuse it. But for the vast majority of us, it appears to be, not just an acceptable vice, but actually good for you in a lot of ways.
For real. Heart health, liver health, etc. So don’t drink 5 cups a day, every day, because that can wear you out. Pick your moments.
Having said that, for some, a better choice may be the Argentinian drink called Maté, which contains mateine instead of caffeine. Mateine is longer-acting, and when it finally does wear off, it doesn’t wear off as abruptly as caffeine. And of course there’s green tea, which contains caffeine, and may just be the healthiest drink on the planet. The research is astounding. It also contains theanine, which can blunt the jittery-making effects of caffeine for some people.
5. If you can sleep, do. But if you can’t…
I have personally found the medicinal mushroom, Cordyceps, to be remarkable. Cordyceps increases oxygen uptake from the lungs, and that has broad-reaching ramifications. I know, I know… “oxygenation” is an overused buzzword, used to sell everything from overpriced tap water, to raspberry-scented actual oxygen in aerosol-style bottles. Cordyceps, however, is the real deal. You can take a full dropper before bed, and wake up feeling like you’d gotten a little more sleep. Or you can take it in the evening, when it will help you stay up, but not interfere with me eventually sleeping. It’s invaluable for older folks who often take afternoon naps, when they can’t. You’ll figure out dosage and timing that works for you.
I don’t normally mention brands, but Host Defense Cordyceps is excellent. I’ve used it for 25 years. Also, the Pine Mountain company makes a product called “Cordyceps Tablets” which combine Cordyceps with Rhodiola and one more adaptogen. My favorite formula for physical, cognitive, and sleep stress combined – not to mention it’s great for adapting to altitude.