Adaptogens: do these plants have stress-relieving properties?

You may have heard of adaptogens. But do you really know how these plants act on the body?

Can these plants really reduce stress and anxiety?

In the 1940s, a Russian scientist by the name of Nicolai Lazarev was tasked with finding drugs to improve soldiers' resistance to fatigue.

At the time, Russia was in the middle of a war, and soldiers often took amphetamines to improve their resistance to extremely harsh living conditions. For this reason, the Russian government was keen to find alternatives to these drugs to improve people's health.

This Russian researcher made some surprising discoveries about ancient Asian plants. These are plants with tonic virtues, capable of strengthening the body's resistance to stress. Imagine being able to improve your stamina and reduce stress simply by taking a natural supplement. That's what adaptogens can do for you.

In this article, I invite you to discover the origins of these plants and their many benefits.

What are adaptogenic plants?

Adaptogenic plants belong to the Chinese medical tradition. They are traditionally used in Chinese medicine to invigorate the body. These plants reinforce physical and mental resilience. They help restore the body's equilibrium in the face of environmental stress. They thus have both a balancing and a regulating role.

The term "adaptogen" was coined by Russian pharmacologist Nicolai Lazarev. He was researching substances capable of improving the body's adaptation to stressful conditions without damaging its equilibrium. The Russian researcher identified ancient plants with tonic virtues: ginseng, eleutherococcus and astragalus.

How do adaptogenic plants work?

You may be wondering whether these plants can really make a difference to your daily life. Well, let's see how they work in practice!

According to N. Lazareff's research, adaptogenic plants of Chinese origin induce a state of non-specific resistance in the body, while improving endurance.

They act through complex mechanisms to restore the balance disturbed by environmental aggression, on the physical, mental and emotional levels.

These plants offer a natural alternative to chemical stress treatments. Thanks to their regulatory effect, they help restore hormonal balance by influencing various neurotransmitters involved in stress management, such as acetylcholine, serotonin, catecholamines (adrenaline, noradrenaline, dopamine), endorphins, histamine and GABA.

Plants such as Rhodiola rosea, for example, help reduce levels of cortisol, the hormone associated with stress. Adaptogens play an essential role in the first two phases of the general adaptation syndrome - alarm and resistance - by delaying the exhaustion phase caused by prolonged exposure to stress. They are therefore an invaluable aid in preventing burn-out.

What are the main adaptogenic plants?

Panax ginseng, the root of long life

Ginseng is one of the most renowned adaptogenic plants. In traditional Chinese medicine, it is considered a major plant, recognized for its energy-boosting and longevity-enhancing properties. In Asia, it also enjoys a reputation as an aphrodisiac.

Ginseng's popularity in the West grew out of experiments carried out by mountaineers on expeditions to the Himalayas. They observed the incredible stamina of the inhabitants of an isolated valley, who were able to withstand considerable workloads under extreme climatic conditions. The mountaineers discovered that these men and women regularly chewed ginseng roots throughout the day.

In the 1940s, Nicolaï Lazarev's research validated ginseng's adaptogenic properties, confirming its ability to improve resistance to stress and fatigue.

Siberian ginseng, the Russians' secret plant

Eleutherococcus is also known as Siberian ginseng. This plant has been used for thousands of years in traditional Asian medicine. It is famous for its ability to survive the extreme climatic conditions of Siberia.

In health circles, it is best known for having been used by Russian athletes to improve their physical performance. Its properties were discovered by Russian researcher Nicolai Lazarev after the Second World War.

As an "adaptogenic" plant, it boosts the body's resistance to the various stresses it may face.

Schisandra chinensis, the Chinese berry with five flavors

Schisandra berries (or Schisandra chinensis), are also known as the "five-flavored berries" because of their unique combination of tastes (sour, sweet, salty, pungent and bitter). The berries come from a climbing plant native to China, Russia and Mongolia. Used for centuries in Asian medicine, these berries are renowned for their adaptogenic properties.

Rhodiola rosea, the plant of Russian cosmonauts

Rhodiola rosea is a plant native to Arctic regions. Used for thousands of years in Scandinavia and Siberia, it is known to increase physical resistance in the face of effort. The Vikings used it to better withstand extremely harsh living conditions.

It is said that Rhodiola was also used by the Russian cosmonaut team led by Yuri Gagarin during the first space mission, to help them manage the stress and anxiety associated with life in orbit.

Classified as an adaptogen in Chinese medicine, it is used to combat anxiety, stress and depression.

Reishi, the mushroom of long life

Reishi is an adaptogenic mushroom of Chinese origin. In the very first Chinese herbal treatise, it is listed among the most prestigious tonic herbs for its exceptional properties. Because of its powerful effects, it was reserved exclusively for the emperor to prolong his longevity and preserve him from the effects of aging. As an adaptogen, reishi helps the body to cope better with environmental stresses.

How are adaptogenic plants used?

These plants can be consumed in a variety of ways. As a general rule, it is advisable to refer to the dosage indicated on the supplements for safe use. Here are the main ways to consume these plants:

• Capsules These herbs are commonly available in capsule form. Dosage varies according to the manufacturer, so it's important to follow the recommendations on the supplement label.
• Powder They can also be eaten as a dried powder, usually mixed with water, smoothies or desserts.
• Tinctures Mother tinctures: These are hydroalcoholic solutions obtained from a mixture of plants and alcohol. They are consumed by diluting them in water or tea.
• Infusion These plants can also be taken fresh as an infusion.
• With coffee. Coffee with adaptogens is a very popular beverage in the world of nutrition. It allows you to enjoy the benefits of adaptogens while enjoying a good cup of coffee.

Side effects and contraindications

These adaptogenic plants have been used for millennia in traditional Asian medicine, offering a wealth of experience on their use and effects.

They are non-toxic, meaning they present no danger or harmful side effects for the body, provided the recommended doses are respected.

The rare side effects observed mainly concern the digestive system, such as bloating, loss of appetite or nausea. Although these plants have few contraindications, it is advisable to consult your doctor before taking them. As a precaution, they are not recommended for pregnant or breast-feeding women, or young children.

Conclusion

In conclusion, adaptogenic plants are a valuable natural solution for boosting the body's resistance to stress and fatigue.

Used for thousands of years in Asian medical traditions, they have proven their effectiveness over time, and are now being rediscovered for their physical and mental health benefits.

Whether to improve stamina, balance stress hormones or prevent exhaustion, these plants offer an alternative to chemical drugs, with little risk of side effects.

However, as with any supplement, it is advisable to consult a health professional before incorporating these plants into your daily routine, especially for pregnant or breastfeeding women and young children.

Samuel Tessier, September 2024

Sources and references :

The Stress of Life, 1956, Hans Selye

Ron Teeguarden, 1998, The Ancient Wisdom of the Chinese Tonic Herbs

David Winston, 2019, Adaptogens Herbs for Strengh, Stamina, and Stress Relief