Have you heard of ADAPTOGENS? Adaptogens have been showing up on the top health trends of 2019 lists (even in Vogue!), but Naturopaths have been using these stress-busting herbs for years – and for good reason.

They’re called ‘Adaptogens’ because they help the body ‘adapt’ to biological and physical stressors and modulate hormonal responses.

How they work

Adaptogens are thought to modulate stress by balancing the stress hormone cortisol (learn all about cortisol here), the hypothalamic-pituitary-adrenal (HPA) axis and parasympathetic nervous system.

Increased stress and cortisol has been linked to fatigue, poor sleep, irritability, anxiety, weight gain and increased risk of chronic disease.

Focusing on stress management might be one of the most positive things we can do for our health.

Unfortunately we can’t get rid of ALL of the stressors in life, which is why I love adaptogens. Along with developing healthy nutrition, sleep and movement habits, adaptogens can help modulate the body’s response to stress and have been shown in studies to help combat fatigue, anxiety, depression, and mental + physical performance associated with stress.

It’s always important to consult with a Naturopathic Doctor to be sure that you’re taking the safe and effective dose alongside a comprehensive treatment plan to meet your individual goals.

Some of my favourite adaptogens are:

1. Rhodiola (Rhodiola rosea)
   • Rhodiola has two active components – rosavins and salisdrosides.
   • Rhodiola is an amazing adaptogen that combat the physiological and mental side effects of stress.
   • It has been shown in studies to help improve stress-induced fatigue, anxiety, depression, cognition, mental + physical performance and may improve the activity of adipose lipase – the enzyme responsible for burning fat.
2. Ashwaghanda (Withania somnifera)
   • Ashwaghanda is another top adaptogen in my practice for its anti- stress properties and variety of benefits.
   • Ashwaghanda has been demonstrated to reduce feelings of anxiety, stress and depression, decrease cortisol levels and perception of fatigue.
   • It has been shown to help Improve hypothyroid symptoms and hormone levels
   • It may also help to strengthen the immune system by increasing white blood cells and platelets
3. Holy Basil (Tulsi)
   • Holy basil has been traditionally used in Ayervedic medicine for many years.
   • It has been shown to promote significant improvements in mood, anxiety cognitive function, short-term memory and attention.
   • Holy basil also has been shown to help normalize glucose, blood pressure and lipid profiles and modulate immune responses.

Other adaptogens I use in my practice are: licorice, Siberian ginseng (Eleutherococcus senticosus), Maca root, Astragalus, Cordyceps, and Reishi.

I always recommend working with a Naturopathic Doctor before starting any treatments or making changes to your healthcare plan.

If you are interested in optimizing your health, I am a Naturopathic Doctor in Toronto, Mississauga and Vaughan and would love to help you reach your health goals. Feel free to reach out and check out available appointments here!I

In health,

Dr. Courtney Ranieri, ND

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