In a world where daily stress becomes omnipresent, the quest for natural solutions to preserve our well-being is more pressing than ever.🌱 These solutions include adaptogenic plants stand out for their unique ability to boost resistance the body's resistance to stresswhether physical, emotional or environmental.
But what are these plants really, and why are they so popular? growing interest both in traditional medicines as well as in scientific research research? 🤔
What is an adaptogenic plant?
Definition and etymology
The termadaptogen"was introduced in the mid-20th century by Russian pharmacologist Nikolai Lazarev. 📜 The word, derived from the Latin adaptare, meaning "to adapt", means "to adapt".to adapt"perfectly describes the function of these plants: to help the organism to adjust efficiently to the various types of stress. 🧘
Unlike stimulants or sedatives adaptogens do not act on a specific symptom, but rather on a balance the body as a whole, preparing it to cope better with aggressions external aggressions.
To be classified as an adaptogen, a plant must meet three criteria:
- ✅ Non-toxicity the plant must be safe to consume, with little or noside effectseven over the long term.
- ⚖️ Normalizing effect : adaptogen should stabilize biological functions, thereby increasing resistance without disrupting the body's natural balance.
- 🔋 Increased overall resistance This should enable the body to better manage a wide range of stresses. stresswhether physical, chemical or biological.
Info
💊 more than 25% of drugs prescribed in the world come from plants. Despite the boom in chemical synthesis, nature remains an essential source of new therapeutic molecules.
History and origins of adaptogenic plants
The use of adaptogens goes back thousands of years, long before the term was formalized. Every culture has its flagship plantsused to strengthen vitality and prolong life:
- China and Panax Ginseng For over 2000 years Ginseng has been considered a first-rate medicinal plant in China. Reserved for emperors 👑it was prized for its ability to revitalize the body, strengthen immunity and increase stamina. In traditional Chinese medicine (TCM), the Ginseng is often referred to as the "root of life", due to its profound effects on the immune system. longevity.
Fact
📚 Ginseng is mentioned in ancient Chinese texts dating back over 2000 years. It was so precious that it was sometimes worth more than gold.
- L'Ashwagandha in India in Ayurveda, Ashwagandha is revered as a "Rasayana", i.e. a plant that rejuvenates and revitalize. Nicknamed "horse power 💪. It is used to restore balance to the body, particularly after illness, and to strengthen the nervous systemhelping to manage the effects of daily stress.
- Russia and Siberian Ginseng In Siberia and Russia, theEleutherococcus senticosusknown as Siberian ginsenghas been used for centuries to boost physical and mental stamina. 🧠 During the Cold War, Soviet researchers intensified studies on this plant to improve the performance of soldiers and cosmonauts. 🚀This led to the formalization of the concept of adaptogen.
Active components of adaptogens
The adaptogenic plants derive their properties from bioactive components which are at the heart of their beneficial effects 🌿 :
- Withanolides : these lactonic steroids modulate inflammationsupport system immune system, and reduce cortisolthe stress hormone. 💊
- Ginsenosides these triterpene saponins play a key role in the modulating the stress response and boosting the immune system. 🛡️
- Rosavins and Salidroside: these phenolic compounds help to reduce fatigue, improve cognitive performance and regulate mood. 🌞
- Schizandrines these lignans are recognized for their properties antioxidant properties and their ability to protect the liver against oxidative damage. 🍇
Why take adaptogens?
Visit adaptogens are precious allies in helping the body better manage stress. Here's why so many choose to make them part of their daily routine 🧘♂️ :
- Relieve anxiety They help calm the mind and reduce feelings of anxiety. of anxiety by balancing stress. 😌
- Fight fatigue and boost energy for adaptogens can restore energy ⚡ and help you stay alert without the fatigue often associated with stimulants.
- Overcoming trauma : these plants support nervous systemhelping the body and mind to recover smoothly after difficult events. 🌱
- Regulating emotions in the face of stress when emotions take over, the adaptogens help keep the calm and react more serenely. 🌬️
- Strengthening the immune system by boosting natural defensesthe adaptogens adaptogens help you stay healthy, even in times of stress. 🛡️
Info
🧘 nearly 70% of adults say they experience stress on a daily basis.
Natural methods such as adaptogens, meditation and exercise are becoming increasingly popular for managing this stress.
Main adaptogenic plants and their clinical applications
Ashwagandha (Withania somnifera)
Ashwagandha is one of the adaptogenic plants adaptogenic plants. It is particularly effective in reducing cortisolthe stress hormoneand improve sleep quality. 😴
It also has neuroprotective propertiesenhancing memory and concentration. 💡 Regular use can help manage chronic stress effectively.
Advice
💤 a short 20-minute nap in the middle of the day can significantly improve concentration and productivity, while reducing stress levels.
Rhodiola rosea
Used for centuries to combat fatigue and improve staminaand Rhodiola is ideal for those facing prolonged stress or work overload. 📈
It stimulates the central nervous systemthe central nervous system, improving concentration and helping to overcomemental exhaustion. 🧠
Panax Ginseng
Known as the "king of adaptogens"adaptogens Ginseng is used for strengthen the immune system, increase physical energy and improve cognitive function. 🏋️
It is particularly useful for those seeking to improve their stamina and protect against infectionswhile boosting their general vitality. 🌟
Schisandra chinensis
This plant is revered for its regenerativeparticularly on the liver. 🍃
It protects liver cells against oxidative damagewhile improving mental clarity andphysical staminamaking it invaluable for those seeking to maintain a cognitive health and physical health. 💪
Eleutherococcus senticosus (Siberian ginseng)
Recognized for its role in increasingphysical and mental staminaendurance Ginseng Siberian is particularly suitable for people suffering from intense physical stress. ⚡
It boosts production of ATPproduction, providing energy sustainableand has been used by cosmonauts to increase their resistance in extreme conditions. 🚀
Info
Visit Tribulus terrestris is widely recognized for its effects on hormonal health and vitality, in particular for its role in the stimulation the libido and production of testosterone.
💪 Rich in saponins, particularly protodioscin, this plant is used to enhance physical performance and support recovery.
Although traditionally not as well known as an adaptogen as some other plants, the Tribulus terrestris is nevertheless recognized in herbal medicine for its adaptogenic properties, helping the body to adapt to stress and maintain hormonal balance. ⚖️
When should adaptogens be avoided?
Although adaptogens are generally safe, certain precautions are necessary ⚠️ :
- Anticoagulant drugs: the Ginseng may interact with anticoagulants, increasing the risk of bleeding. 🩸
- Hypertension and medications the Rhodiola may influence blood pressure medication by lowering blood pressure. 💊
- Autoimmune diseases : Ashwagandha is not recommended in cases of autoimmune diseases 🚫as it may exacerbate symptoms.
- Tolerance and habituation Prolonged use of certain adaptogens can lead to tolerancereducing their effectiveness. ⏳
Conclusion
When stress enters your life, the adaptogens can provide natural support to help your body regain its balance.
If in doubt, consult a healthcare professional to ensure they are suitable for your situation and do not interfere with your treatments. 🩺
By taking this precaution, you can take full advantage of their benefits and enhance your daily well-being.
FAQ
How do I take adaptogens?
Visit adaptogens can be consumed in a variety of ways, including :
- Added to food or drink You can incorporate them in powder form into your meals or drinks.
- In capsule form capsules adaptogens are also available in food supplements in capsule form.
- Use of tinctures Tinctures are liquid plant extracts that can be diluted in water or other liquids.
Can I drink adaptogens in tea form?
Drinking tea is an excellent way of taking a break and reducing stress.
Some adaptogenic plants can be dried, ground and infused in hot water, just like your favorite tea. There are a number of tea blends on the market that use adaptogens. adaptogens as their main ingredient.
What is the recommended dosage of adaptogens and in what forms are they available?
The dosage of adaptogens vary according to the plant and the form in which you choose to consume them. For example, for one capsule of ashwagandhacapsule, for example, the recommended dose is 1 to 6 grams of dried root a day, or a tincture whose dose depends on concentration, which may vary according to brand.
Capsules can also contain a standardized plant extract, with a typical dose of 500 milligrams twice a day.
How long should I take adaptogens?
Studies show that adaptogens are most effective when taken over a short period of time (less than six months). In fact, the body can develop a tolerance to adaptogenswhich reduces their effectiveness over time.
What are the side effects of adaptogens?
Visit adaptogens are generally well tolerated. However, some effects side effectsAlthough rare, side effects can occur and vary according to the plant used. These include :
- Allergic reactions
- Abdominal pain
- Constipation
- Nausea
- Diarrhea
References
- Panossian, A. (2017). Understanding adaptogenic activity: Specificity of the pharmacological action of adaptogens and other phytochemicals. Annals of the New York Academy of Sciences, 1401(1), 49-64. https://doi.org/10.1111/nyas.13399
- Panossian, A. (2020). Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases. Medicinal Research Reviews, 40(2), 629-651. https://doi.org/10.1002/med.21743
- Liao, L.-Y., He, Y.-F., Li, L., Meng, H., Dong, Y.-M., Yi, F., & Xiao, P.-G. (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, Article 57. https://doi.org/10.1186/s13020-018-0214-9
- Tóth-Mészáros, A., Garmaa, G., Hegyi, P., Bánvölgyi, A., Fenyves, B., Fehérvári, P., Harnos, A., Gergő, D., Nguyen Do To, U., & Csupor, D. (2023). The effect of adaptogenic plants on stress: A systematic review and meta-analysis. Journal of Functional Foods, 108, 105695. https://doi.org/10.1016/j.jff.2023.105695
