Is Stress Getting the Best of You? How to Find Your Zen

Is Stress Getting the Best of You? How to Find Your Zen

Feeling occasional stress is hard to avoid. While you may not have control over the stress you are experiencing, you do have control over how you support your body during those occasional stressful times. What’s the key to helping you ease those feelings of stress? The answer may be adaptogens.

What are Adaptogens?

The human body in its infinite wisdom has checks and balances to create homeostasis, which is a state of balance among all body systems that allow it to function properly.1 Adaptogens are plants that when taken as a dietary supplement help safely support normal homeostasis and general wellness, especially during times of occasional stress.2

Originally, plant adaptogens were used by professional athletes to help support the body’s resilience and physical endurance; however, research shows that these plants have a variety of compounds that may help support the body’s immune system, brain, and energy levels during times of stress. 3

There are a variety of plant adaptogens that can help support overall wellness including mushroom extracts, Rhodiola rosea, Holy basil, Eleuthero root extract, Schisandra extract, and ashwagandha.3

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an evergreen shrub that grows in Asia and Africa that is commonly used to help support the body’s stress response. Ashwagandha is a powerful adaptogen that contains compounds that may help support a wide variety of body functions during times of stress including the brain, blood sugar, heart, immune system, and sleep.4 In addition to supporting brain function, research shows it may also help support mood and mental health during times of occasional stress.5 

Oftentimes people can experience anxious feelings during stressful periods. According to an analysis of 12 different studies featuring more than 1,000 adults between the age of 25 and 48, ashwagandha supplementation significantly helped reduced those anxious feelings during times of stress.6 Ashwagandha is often combined with other plant adaptogens to create a synergistic health-supporting effect. 

How to Manage Stress Levels

Occasional stress is hard to predict and control but supporting the body’s response to that stress is possible with many different techniques. Try any of the following when you’re feeling a bit of stress:

  • Guided imagery

  • Meditation

  • Deep breathing

  • Go for a walk

  • Hug a loved one

  • Aromatherapy

  • Be creative

  • Eat a balanced diet, like the Mediterranean diet

  • Stress relief supplements, like ashwagandha

  • Positive self-talk

  • Move your body

  • Express gratitude

The body is meant to be in balance but sometimes, it needs a little help. During those times of occasional stress, ashwagandha combined with other naturally occurring powerful plant adaptogens may help bridge the gap by bringing you back to that balanced state of homeostasis. Don’t forget to follow @zhou_nutrition for more fitness and wellness tips!

References

  1.  National Cancer Institute. Homeostasis definition. Accessed 2023, Jul 5. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/homeostasis
  2.  Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018;13:57. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6240259/?report=reader
  3.  Todorova V, Ivanov K, Delattre C, et al. Plant adaptogens—history and future perspectives. Nutrients. 2021;13(8):2861. https://www.mdpi.com/2072-6643/13/8/2861
  4.  Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera)—current research on the health-promoting activities: a narrative review. Pharmaceutics. 2023;15(4):1057. https://www.mdpi.com/1999-4923/15/4/1057
  5.  Remenapp A, Coyle K, Orange T, et al. Efficacy of Withania somnifera supplementation on adult’s cognition and mood. Journal of Ayurveda and Integrative Medicine. 2022;13(2). https://www.sciencedirect.com/science/article/pii/S0975947621001558
  6.  Akhgarjand C, Asoudeh F, Bagheri A, et al. Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research. 2022;36(11):4115-4124. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7598

Tags:

Related Articles

What You Should Know About Thyroid Supplements

The thyroid is an endocrine gland located in the neck that produces hormones that influence the health of many organs and systems within the body including healthy metabolism, brain function, and energy levels.1 It’s an important gland and any discussion about its function begins with iodine, an essential mineral found in some foods and available as a dietary supplement. 

Read More

How Does Exercise Impact Brain Function and Mood?

The brain is the most complex organ in the human body. It requires a constant supply of nutrients, oxygen, and blood flow to carry out the many instantaneous actions it makes every moment of every day. What’s one of the best ways to increase oxygen and blood flow to the brain? Exercise.1

Read More

How Does Sleep Affect Stress?

The relationship between sleep and stress is somewhat of a chicken or egg situation. Does lack of sleep cause stress or does stress cause lack of sleep? The answer is a resounding yes to both questions.

Read More