Adaptogens

Lack of adequate post-workout regeneration leads to overtraining, causing, among other things, a hormonal imbalance.

Certain sports disciplines are exposing players to permanent stress. Continuous push  and high-speed training, as well as cutting off caloric intake in slimming individuals, cause long-term cortisol growth. As a result, returning to the right values can take a long time and even so-called instant vacations will not allow the body to return to homeostasis. Finally – the effects of work are not in balance with the effort you make.

I wrote about the harmful effect of cortisol (catabolic hormone, produced by the adrenal glands) called stress hormone HERE.

Elevated cortisol levels and chronic stress can affect any physiological system in the body, including the thyroid and adrenal glands. If we are healthy then cortisol promotes digestion and metabolism, stimulates the immune system and watches over our blood sugar level. It stops helping us if we are in constant then we are facing problems like:

• fatigue
• low blood sugar
• low blood pressure
• dizziness
• muscle or joint pain
• frequent infections and allergies
• irregular menstrual cycles
• no libido
• headaches
• dry skin
• accelerated heartbeat
• no tolerance for low  temperature

In such cases we need more cortisol and the body steals it from the cholesterol molecule. Over time, the whole building is devoted to the production of cortisol, it disturbs the entire hormonal economy. The adrenal gland will be over used, and this will lead to health problems. You may notice the following symptoms:

• Anxiety and irritability
• Weight gain
• Weight loss
• Development of diabetes
• Decrease in energy level
• There is also an increased risk of heart disease

Cortisol is also known as an aging hormone. When its concentration is too high, it responds to a “fight or escape” that stimulates the sympathetic nervous system and the adrenal glands. When this happens, there is a decrease in digestive secretions and an increase in blood pressure. It causes constant stress on your body, the fatigue of the adrenal glands and, as a result we are facing  faster aging, so if you want to look younger 🙂 feel healthy and if you want to deal with permanent fatigue then you need to get the right cortisol levels.

The side effects of chronic elevated cortisol levels may include:

• Autoimmune diseases
• Cancer
• Chronic fatigue syndrome
• Cold
• Hormone imbalance
• Irritable Bowel Syndrome
• Thyroid disease
• Resistance to slimming – increasing appetite
• Arthralgia
• Backaches
• Lowering immunity
• Digestive disorders in the digestive tract
• Elevated blood pressure
• Anxiety and depression
• Sleep disorder

What will help to reduce stress, especially for athletes and people on a strict diets?

ADAPTOGENES!

What is it?

Phytotherapy refers to the use of plants for their healing abilities. Adaptogens are a unique healing plants, which are helping to balance, restore and protect your body. They are characterized by increased resistance to low oxygen levels, they help the cardiovascular system, remove fatigue, regenerate, detoxify, affect normal metabolism. As naturopath Edward Wallace explains, an adaptogen doesn’t have a specific action: It helps you respond to any influence or stressor, normalizing your physiological functions. Naturopath Marcelle Pick of Women to Women reports that adaptogenic herbs can recharge your adrenal glands, helping you to respond to stress

Adaptogens include:

• ashwaganda
• ginseng
• licorice root
• holy basil
• some mushrooms
• rhodiola
• Centella asiatic
• schisandra chinesis

According to Jan Whiticomb, there are 16 adaptogenic herbs

Basic adaptogens

1. Ginseng

Benefit-rich ginseng is the most well-known adaptogen. According to reaserch done by Wallace, Asian ginseng’s shoould be use for improving mental performance and your ability to withstand stress. This red ginseng  has antioxidant effects, antidepressant effects, and can help naturally lower blood pressure and blood sugar levels.

2. Holy basil

Know as tulsi, holy basil is known in India as the “elixir of anti-aging.” Studies suggest that holy basil benefits include helping you fight fatigue and stress; boost your immune system; and regulate blood sugar, hormone levels. and blood pressure.

3. Ashwaganda (Withania somnifera)

Know as Indian Ginseng, Winter cherry, Ajagandha, Kanaje Hindi, Amukkara in Tamil and  Samm Al Ferakh

Often used in Ayurvedic medicine, ashwaganda regulates the immune system and eases anxiety. Ashwaganda has been used in Eastern medicine for more than 2,500 years and has immuno-modulating effects that boost your immune system and aid your body with lowering cortisol levels.

4. Astragalus roots

In Chinese medicine, astragalus is used to boosts immunity and to buffer the effects of stress. It increases the amount of anti-stress compounds in our bodies use to repair and prevent stress-related damage. It may also reduce the ability of stress hormones like cortisol to bind to receptors.

5. Licorice root

This plant can increase energy and endurance, boost the immune system, and protect the thymus from being damaged by cortisol, but its use requires professional medical supervision because of how it may affect blood pressure.

6. Rhodiola 

Rhodiola also knows as the golden root, is a powerful adaptogen that has been the main star of much research. Rhodiola provides a buffer to stress-related mental and physical fatigue. According to Whiticomb, Rhodiola was used by Russian cosmonauts, athletes and military personnel, and years of study have begun to uncover the mechanisms by which it acts as an adaptogen.

Rhodiola  contains a phytochemical known as salisdroside. This component helps to relieve anxiety and combat aging. Rhodiola suppresses the production of cortisol and increases levels of stress-resistant proteins.

It restores normal patterns of eating and sleeping after stress; lowers mental and physical fatigue; and protects against oxidative stress.Rhodiola also protects the heart and liver, increases use of oxygen, improves memory, and may even extend longevity. Also, new research proves it’s effective as a weight loss agent.

7. Cordyceps mushrooms

Cordyceps, reishi, shiitake and maitake mushrooms are funguses with antioxidant properties. That means they have all the benefits of antioxidant foods. They may not be the classic adaptogens, but each has adaptogenic, anti-tumor and immune-enhancing properties.

8. Maca (Lepidum peruvianum)

It has been cultivated in South America for more than 2,000 years. It grows at an altitude of 4000 – 4500 m. above see level in Andes. It belongs to the cross plants, as well as kale, broccoli, cabbage or cauliflower.

Dried maca root consists about 59% carbohydrates, 10% protein, 8.5% fiber. Fats are about 2.2% of its composition.

Maca is rich in calcium, magnesium, phosphorus, potassium, sodium, iron, sulfur, zinc and vitamins B1, B2, C, E.

This plant is not a source of wholesome protein, but because of the content of 18 amino acids (including 7 exogenous) it can be recommended to people who eliminate animal protein from their diet.

Due to its energetic effect, it can be recommended to people who are exposed to a lot of physical or mental strain.

8. Schisandra 

This is a plant from East Asia. It has long been used in traditional treatments in Russia and China. It is used for asthma, cough, and other respiratory diseases. It helps with diarrhea, insomnia, impotence and impaired renal function. It is a strong adaptogen – a herbal medicine that supports the body’s resistance to stress and traumatic experiences, used in states of exhaustion, anxiety,

Schisandra has recently been screened for efficacy in treating liver disease. Animal studies have shown that schisandra can protect the liver from damage, improve its function and stimulate its cells.

In China, 189 patients  with hepatitis B were treated with schisandra, and a greater and quicker improvement compared to other vitamins and extracts were reported.

9. Centella asiatica

It is a herb with round leaves, growing in the tropical climate. For centuries it has been used in local medicine and it is also promoted by ayurveda.

Where is the growing popularity of this plant? Curently, more and more people are convinced that it works effectively for  the mind, significantly contributing to concentration and memory. It belongs to the group of raw materials called “food for the brain”. Works as anti-anxiety and antidepressant. It calms, not causing the drowsiness, so it is recommended to those who work mentally in permanent stress.

In addition, you will help your body by healthy eating and finding the right time to rest despite sports activities. Do not neglect such spheres of life as maintaining social ties, because it best can protect you from chronic stress that can kill your quality of life.

By introducing adaptogens permanently to your menu you can even get more resistant to the high levels of cortisol.