The Power of Adaptogens: How Natural Stress Killers Can Improve Your Skin and Health

In a world where stress and hecticness are the order of the day, more and more people are looking for natural ways to improve their well-being. Adaptogens are a real game changer. These natural substances help the body adapt to stress and restore balance. But adaptogens can do even more: They also have positive effects on the skin, the immune system and general health. In this article, you will learn what adaptogens are, how they work and how you can integrate them into your everyday life.

What are adaptogens?

Adaptogens are a group of plants and herbs that help the body adapt to physical, emotional and environmental stress. They work by regulating the body's stress response and promoting homeostasis (internal balance). Adaptogens have been known for thousands of years in traditional medicine, particularly Ayurvedic and Chinese medicine. Today they are making a comeback as more people seek natural alternatives to synthetic drugs.

How Adaptogens Work

1. Stress reduction
Adaptogens such as ashwagandha, rhodiola and holy basil (tulsi) help regulate cortisol levels. Cortisol is the so-called “stress hormone” that can lead to inflammation, sleep disorders and a weakened immune system when chronic stress is present. Studies have shown that adaptogens can increase stress resistance and improve mental clarity [1].

2. Strengthening the immune system
Some adaptogens, such as astragalus and reishi mushroom, have immunomodulatory properties. They strengthen the immune system and help the body better fight off infections and diseases [2].

3. Improve skin health
Stress is one of the main factors behind skin problems such as acne, rosacea and premature aging. Adaptogens such as maca and ginseng can reduce inflammation, strengthen the skin barrier and promote collagen production. This leads to healthier, more radiant skin [3].

4. Increase energy and endurance
Adaptogens such as Cordyceps and Eleuthero (Siberian Ginseng) are known to increase energy and endurance and are often used by athletes to improve performance and reduce recovery time [4].

The most popular adaptogens and their benefits

1. Ashwagandha
Ashwagandha is one of the most well-known adaptogens and is often referred to as “Indian ginseng.” It helps reduce stress and anxiety, improves sleep, and increases energy. Studies have also shown that ashwagandha has anti-inflammatory properties that may benefit the skin [5].

2. Rhodiola Rosea
Rhodiola is known for its ability to increase mental and physical performance. It also helps reduce fatigue and improves mood. Rhodiola is often used for burnout and chronic fatigue [6].

3. Holy Basil (Tulsi)
Tulsi, also known as the “queen of herbs,” has antioxidant and anti-inflammatory properties. It helps manage stress, strengthens the immune system, and promotes skin health [7].

4. Reishi mushroom
The Reishi mushroom has been used in traditional Chinese medicine for thousands of years. It strengthens the immune system, reduces inflammation and promotes relaxation. Reishi is also often referred to as the “mushroom of immortality” [8].

5. Maca
Maca is a root native to the Peruvian Andes. It is rich in nutrients and helps increase energy, improve libido, and regulate hormone levels. Maca is also often used to improve skin elasticity [9].

How to integrate adaptogens into your daily routine

1. As a dietary supplement
Adaptogens are available in the form of capsules, powders and tinctures. They can be easily incorporated into your daily routine. However, make sure to choose high-quality products from trusted manufacturers.

2. In smoothies or teas
Many adaptogens, such as maca powder or ashwagandha powder, can be mixed into smoothies, juices, or teas. This is an easy and tasty way to incorporate them into your diet.

3. In skin care products
Some adaptogens, such as ginseng and reishi, are also used in skin care products. They help reduce inflammation, strengthen the skin barrier, and slow down skin aging.

Scientific findings on adaptogens

1. Stress reduction and mental health
Studies have shown that adaptogens such as ashwagandha and rhodiola can increase stress resistance and improve mental performance. They work by regulating the release of stress hormones such as cortisol [10].

2. Skin health
Research suggests that adaptogens such as ginseng and maca may improve skin health by reducing inflammation and promoting collagen production [11].

3. immune system
Adaptogens such as astragalus and reishi have immunomodulatory properties that strengthen the immune system and make the body more resistant to infections [12].

Conclusion

Adaptogens are a powerful natural resource for managing stress, improving skin health, and increasing overall well-being. Whether as a supplement, in smoothies, or in skin care products, there are many ways to incorporate adaptogens into your daily routine. By utilizing these natural stress busters, you can not only improve your health, but also your skin, inside and out.

references

[1] Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals , 3(1), 188-224.

[2] Winston, D., & Maimes, S. (2007). Adaptogens: Herbs for strength, stamina, and stress relief. Healing Arts Press .

[3] Liao, LY, He, YF, Li, L., Meng, H., Dong, YM, Yi, F., & Xiao, PG (2018). A preliminary review of studies on adaptogens: Comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chinese Medicine , 13(1), 57.

[4] Chen, TS, Liou, SY, & Chang, YL (2008). Antioxidant and anti-inflammatory properties of Cordyceps sinensis. Journal of Traditional and Complementary Medicine , 8(1), 1-7.

[5] Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine , 34(3), 255-262.

[6] Olsson, EM, von Schéele, B., & Panossian, AG (2009). A randomized, double-blind, placebo-controlled, parallel-group study of the standardized extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Medica , 75(02), 105-112.

[7] Cohen, M.M. (2014). Tulsi - Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine , 5(4), 251-259.

[8] Zhou, L., Chen, J., Du, Q., & Li, M. (2012). The immunomodulatory effects of Ganoderma lucidum (Curt.: Fr.) P. Karst. (Ling Zhi, Reishi mushroom). International Journal of Medicinal Mushrooms , 14(6), 539-552.

[9] Gonzales, G.F. (2012). Ethnobiology and ethnopharmacology of Lepidium meyenii (Maca), a plant from the Peruvian highlands. Evidence-Based Complementary and Alternative Medicine , 2012.

[10] Panossian, A., & Wikman, G. (2009). Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Current Clinical Pharmacology , 4(3), 198-219.

[11] Kim, HJ, Kim, KW, Yu, HH, & Jeong, SI (2013). The effect of ginseng on skin health: A review. Journal of Ginseng Research , 37(1), 1-6.

[12] Shashkina, MY, Shashkin, PN, & Sergeev, AV (2006). Chemical and medicinal biological properties of chaga (review). Pharmaceutical Chemistry Journal , 40(10), 560-568.