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BLOG ONSEN® / Healthy body and mind

Adaptogens – a secret weapon in the battle against stress and insomnia

20 września 2023
Adaptogens, living with stress, insomnia
Contents
The natural power of adaptogens
The most popular adaptogens
How adaptogens work
Proven effectiveness of adaptogens
Ways to use adaptogens
Adaptogens as the key to harmony
The impact of adaptogens on stress and insomnia
Adaptogens are a group of plant-based substances that have been used for centuries in folk medicine in various cultures around the world. In recent years, the popularity of adaptogens has significantly increased as more and more conscious individuals seek natural ways to improve their health.

One convenient aspect is that adaptogens can be consumed in various forms, such as capsules, extracts, teas, or powders. The dosage can naturally vary depending on the type of adaptogen and may also depend on individual needs. It's always worth consulting with a doctor before starting supplementation.
Tea for relaxation, calming herbs, valerian

The natural power of adaptogens

As a rule, adaptogens are plants and herbs that have the ability to adapt to the body's needs. They are called adaptogens because they help the body adapt to challenging conditions and regulate physiological processes. A key characteristic of adaptogens is that they work regardless of the type of stress, whether it's physical, emotional, or chemical stress.

One of the most commonly mentioned benefits of adaptogens is their ability to reduce tension and stress, which is often experienced in modern times. In addition, adaptogens help the body adapt to stressful situations, which can ultimately contribute to minimizing the effects of stress on biopsychosocial functioning.

They support the human immune system, helping the body cope with infections and other threats. By stimulating the action of immune cells, they can help increase resistance to diseases and infections. Some adaptogens also have the ability to regulate hormone levels in the body, which is particularly beneficial for individuals dealing with hormonal disorders, and often during the menopausal period.
Adaptogens provide support for the body in coping with everyday stress.
Using adaptogens can contribute to increased energy and stamina for everyone. They help in better utilizing the available energy, which translates into an improvement in well-being and daily performance.

What's incredibly important is that adaptogens can also have a significant impact on improving sleep quality. They assist in relaxation and stress reduction, which can make falling asleep easier and contribute to achieving more peaceful sleep than usual.

Thanks to their remarkable ability to adapt to the complex needs of the body, adaptogens undeniably aid in maintaining overall health harmony and balance. They support various systems and functions of the body, which, of course, reflects on our well-being throughout the day.
Adaptogens, yoga, mental tension
The group of natural plant substances with the ability to adapt to the body's needs, which we call adaptogens, is gaining increasing popularity in the field of health and well-being. It's worth knowing the list of popular adaptogens that attract attention due to their confirmed properties and health benefits.

Ashwagandha
Ashwagandha (Latin: Withania somnifera), often known as Indian ginseng, is one of the most popular adaptogens. It originates from Ayurvedic medicine and is widely used in India. Ashwagandha helps reduce stress, regulates cortisol levels, and noticeably improves sleep quality while enhancing overall body performance.

Siberian Ginseng
Siberian ginseng (Latin: Eleutherococcus senticosus) is an adaptogen commonly used in Russia and Asian countries, as well as in Europe. It helps increase the body's resistance to stress, improves physical and mental stamina, and supports overall body balance.

Rhodiola Rosea
Rhodiola Rosea (Latin: Rhodiola rosea) is a popular adaptogen in Scandinavian countries. It has anti-fatigue properties, increasing resistance to stress and aiding concentration. It is chosen by individuals leading intensive lifestyles. It is also considered a stimulating adaptogen as it affects memory and concentration improvement and makes the body more resilient to distress.

Reishi Mushroom
Reishi mushroom (Latin: Ganoderma lucidum), also known as the mushroom of immortality, is an adaptogen directly from Chinese medicine. It is known for improving the immune system's function, reducing stress symptoms, and having anti-inflammatory effects. It is often consumed in the form of tea or extract, as these forms provide the best results.

Saffron
Saffron (Latin: Crocus sativus) is an adaptogen widely used in Ayurvedic medicine. Many sources provide evidence that it helps with mood and sleep stabilization, as well as reducing anxiety. It is also known for its proven impact on improving concentration and memory. Additionally, it is the most expensive spice in the world.

Turmeric
Turmeric (Latin: Curcuma longa), a popular spice and ingredient in Indian cuisine, is also considered an adaptogen. Its active ingredient, curcumin, has strong anti-inflammatory and antioxidant properties. It helps alleviate stress symptoms and may influence mood improvement.

Maca
Maca (Latin: Lepidium meyenii) is an adaptogen primarily from Peru. It is known for increasing energy, improving physical and sexual endurance, and reducing stress symptoms in various forms. Maca is often consumed in powder form.

The aforementioned adaptogens are just a few of the most popular examples among many available on the market. Each of them exhibits unique properties and health benefits. Before starting supplementation with any adaptogens, it's always advisable to consult with a doctor, psychologist, or dietitian to choose an adaptogen that fully suits your individual needs.
Ashwagandha, ginseng, rhodiola, reishi, maca

How adaptogens work

Adaptogens fundamentally work by reducing the impact of stress on the body. This ability involves increasing resilience to stressors, and often lowering the level of the hormone cortisol, which is released in response to stress. As a result, adaptogens help maintain full emotional and physical balance in stressful situations, but not only that.

Some adaptogens affect hormonal balance in the body, which can be beneficial for individuals dealing with hormonal difficulties. By regulating hormone levels, they assist in alleviating symptoms such as irregular menstrual cycles or hormonal disturbances related to menopause and other conditions.

They also support the human immune system, often increasing the body's ability to combat infections and other threats. By stimulating immune cells, they aid in preventing diseases and infections. These remarkable plant-based substances help increase energy levels, as well as human stamina. They act like natural elixirs, enhancing overall body condition and enabling the utilization of available energy in a more efficient manner.
Adaptogens, stress hormone, cortisol

Proven effectiveness of adaptogens

Publicly available scientific research is providing increasingly more evidence of the effectiveness of these natural remedies in improving both physical and mental health. Many of them adequately demonstrate that adaptogens can help reduce cortisol levels in people experiencing stress. Regular use of adaptogens can contribute to reducing symptoms related to chronic stress in individuals.

An increasing number of scientists and researchers confirm in their studies that adaptogens have the ability to stimulate the immune system. They help combat diseases by increasing the number and activity of immune cells. Some adaptogens may also boost energy levels and physical endurance. Therefore, adaptogens can prove to be extremely beneficial not only for athletes and physically active individuals but also for others.

They can assist in improving sleep through relaxation and stress reduction. Specifically, individuals suffering from insomnia or other sleep difficulties may benefit from their use. Some adaptogens can help alleviate symptoms associated with hormonal disorders that affect sleep due to melatonin, a sleep hormone.

It's important to remember that although adaptogens demonstrate potential in improving health, their effectiveness can vary depending on the type of adaptogen and individual characteristics. It is highly recommended to consult with a specialist before starting supplementation with adaptogens.
Melatonin, sleep hormone, hormonal system

Ways to use adaptogens

As a rule, adaptogens are natural substances of plant origin that can be consumed in various forms, depending on individual preferences and needs. One of the easiest ways to take adaptogens is by taking capsules or tablets with different doses. These forms are convenient and easy to store for most of us, making them very effective for precise dosing. However, before purchasing a specific supplement, it's advisable to consult with a doctor to determine the appropriate dosage.

There are also various extracts, which are concentrated forms of adaptogens that can be added to beverages or dishes. They are extracted from plants using special extraction processes. A few drops of the extract can be added to tea, juice, or water to enrich them with adaptogenic properties.

Currently, many adaptogens available in the Polish market are in the form of freeze-dried or dried herbs, which can be brewed in tea or infusion. They give rise to adaptogenic teas, such as ashwagandha or ginseng, which are quite popular. They are very tasty and, therefore, a good way to actively use the benefits of adaptogens.

You may also come across adaptogen powders that can be added to various foods and beverages. You can mix them with yogurt, smoothies, muesli, or water. Powders are often more concentrated than other forms of adaptogens, allowing for precise dosing.

Many dietary supplements contain adaptogens as one of their ingredients. Such supplements offer comprehensive health support and combine various types of adaptogens in one product. They should be carefully balanced, and in such cases, they can be a convenient solution for individuals who want to easily use different adaptogens simultaneously.

Before choosing any dietary supplement, it's advisable to consult with a specialist. It's also not worth overpaying or buying dietary supplements that contain adaptogens in combination with non-absorbable forms of minerals and vitamins, as their bioavailability is close to zero. Therefore, it's important to have limited trust in advertisements and influencers whose goal is sales.
Adaptogens, dietary supplements, herbal extracts

Adaptogens as the key to harmony

In today's busy world, filled with chaos, challenges, and stressful situations, the search for effective ways to experience harmony and balance becomes a priority for many of us. In this context, adaptogens become the key to achieving and maintaining harmony in both body and mind.

Adaptogens help the body adapt to changing conditions and challenges. Their ability to regulate stress levels and hormonal balance translates into physical harmony. Through tension reduction and improved stamina, adaptogens support us in achieving and maintaining physical health at the right level.

Of course, our mental health also plays a crucial role in achieving harmony and homeostasis in everyday life. Adaptogens, by reducing cortisol levels and supporting the nervous system, help in alleviating symptoms of stress and improving emotional well-being. This allows us to cope better with daily challenges.

Modern lifestyles come with serious threats, mainly related to increased levels of stress and pressure, which can negatively impact the mind. Adaptogens aid in maintaining mental balance by supporting concentration, enhancing memory, and clarity of thought. As a result, we can make decisions and solve problems more effectively.

Sleep plays a crucial role in maintaining harmony in our lives. High-quality adaptogens, by reducing insomnia resulting in improved sleep quality, allow us to fully regenerate our bodies. Sleep is a time when the body and mind can rejuvenate, so it's important to take care of its quality.

It's worth emphasizing that adaptogens act holistically, supporting various aspects of health and well-being. Their ability to adapt to individual body needs makes them a valuable tool in the pursuit of physical, emotional, and mental balance.
Sleep problems, how to fall asleep quickly, work pressure, bullying

The impact of adaptogens on stress and insomnia

Daily stress, responsibilities, and fast-paced life can pose a significant challenge to our healthy sleep. Therefore, insomnia and other sleep disorders have become increasingly common, negatively impacting our well-being and daily functioning. One of the solutions that can help in dealing with these issues is adaptogens.

Stress is one of the major factors affecting the quality of our sleep. As widely known, high levels of stress can lead to muscle tension, anxiety, and difficulty falling asleep. Adaptogens are known for their ability to reduce the levels of stress hormones. Regular use of adaptogens can help reduce stress symptoms, which can contribute to a more peaceful sleep.

Various types of adaptogens can also improve sleep quality through relaxation and tension reduction. This can help with easier falling asleep and contribute to deeper and more relaxing sleep each night. Therefore, individuals dealing with insomnia may find support in adaptogens.
The way adaptogens work is by supporting the overall balance of the body
It's important to remember that alongside supplementing with adaptogens, an essential aspect of maintaining healthy sleep is sleep hygiene. One of its key factors is choosing the right mattress with the appropriate features, as well as ergonomic pillows. Well-matched mattresses and pillows should be tailored to individual preferences and needs. This helps in effectively and permanently reducing muscle tension, eliminating discomfort during sleep.

We confirm that adaptogens are a fascinating tool in combating stress and insomnia. Their ability to reduce stress and influence sleep quality makes them valuable support for a healthy lifestyle. Equally important is taking care of appropriate sleep hygiene, including selecting the right mattress and pillows to help achieve full relaxation and rejuvenation during sleep each night.

Remember that before starting supplementation with adaptogens, it's always worth consulting a doctor to adjust the dosage and type of adaptogen to individual needs. By combining adaptogens and sleep hygiene, we can strive for harmony of body and mind, which translates into improved well-being and quality of life.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.
Adaptogens, mattress, deep sleep, sleeping on your back

FAQ: Adaptogens

Do adaptogens really work?

Yes, adaptogens really work. There is a wealth of scientific research confirming their effectiveness. This is also supported by years of experience in natural medicine. Adaptogens help the body adapt to stress and maintain balance. Their effects include reducing stress levels, boosting immunity, improving energy and stamina, and regulating hormones.

Are adaptogens healthy?

Yes, adaptogens are considered healthy. They are natural plant-based substances, making them relatively safe. However, as with any supplement or substance, there are dosing recommendations, and it is advisable to consult with a doctor before starting supplementation, especially if you have existing health conditions or are taking any other supplements or medications.

What are the best adaptogens?

There are many different adaptogens available, so which ones are best may depend on your individual needs and ailments. Some popular adaptogens include ashwagandha, ginseng, turmeric, and saffron. The choice of the best adaptogen depends on your specific health needs and preferences, as well as your overall health.

Where can you buy adaptogens?

Adaptogens are available in many health food stores, pharmacies, online stores, and some grocery stores. However, it is important to choose reputable sources and products from trusted manufacturers that prioritize production quality. Before purchasing, it's also a good idea to consult with a doctor to select the right adaptogen for your needs.

Why is ashwagandha so popular?

Ashwagandha is one of the most popular adaptogens due to its versatile health benefits. It is known for reducing stress, improving sleep quality, regulating cortisol levels, and enhancing overall well-being. Additionally, ashwagandha is relatively easy to find and has been extensively researched, contributing to its popularity.

Contents
The natural power of adaptogens
The most popular adaptogens
How adaptogens work
Proven effectiveness of adaptogens
Ways to use adaptogens
Adaptogens as the key to harmony
The impact of adaptogens on stress and insomnia
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