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in Blog· Hormones and Metabolic Health· Stress and Adrenal Health

Adaptogens: Support for Chronic Stress

You may have heard of the category of herbs called Adaptogens that help our bodies resist stress. By using adaptogens on a regular basis, we can increase our bodies’ resistance to all kinds of stressors including emotional, physical, and environmental. Sounds like a miracle, right? Where have they been? Adaptogens may be a relatively new buzz word in the USA, but these herbs have been used, mainly in India and China, for thousands of years. Naturopathic Doctors in the United States, like Dr. Simms, are actively bringing herbal medicine into the mainstream.

Adaptogens help to maintain homeostasis during chronic stress by regulating the body’s adaptive reactions. They can balance under- or overactivity of the central nervous system, immune system, blood sugar metabolism, mitochondrial functions, and the HPA axis (an intertwining of the central nervous system and endocrine system that controls our stress response).

So, how can we benefit from taking adaptogens? In all kinds of ways! To give you a taste, here are a few applications for adaptogens:

Lowering chronic stress, anxiety, depression – Adaptogens work all the way down at the cellular level to help our bodies cope with stressful situations. These adaptive herbs help regulate and support the neuroendocrine and immune systems. Within the neuroendocrine system, they particularly help support the adrenal system (see also Adrenal Fatigue below), helping to counteract the effects of stress. Adaptogens can enhance one’s mood and present antidepressant effects. A few anxiety-reducing adaptogens are: ashwagandha, jiaogulan, reishi, and schisandra. The following can act as antidepressants:  ashwagandha, Asian ginseng, holy basil, rhodiola, and more.

Reversing adrenal fatigue – Adrenal fatigue occurs when our adrenal glands cannot meet the needs and demands of chronic stress. They are trying their best, but can’t function at a high enough frequency to maintain balance. Adaptogens can help support the adrenal glands in meeting the needs of the excess stress hormones when one is under heavy stress. Herbs that can help with adrenal fatigue are: ashwagandha, cordyceps, holy basil, licorice, reishi, rhodiola, and more.

Digestive Support – Stress has an effect on our digestive system in more ways than one. Not only can it slow down digestion due to stress hormones, it can have detrimental effects on our gut microflora leading to indigestion, constipation, and irritable bowel syndrome. Licorice is an adaptogen that is widely recommended for those with inflammatory bowel diseases. Amla is useful for those with constipation, diarrhea, colitis, and hemorrhoids. American ginseng aids in digestion and the absorption of nutrients.

Support for aging adults – Adaptogens act as antioxidants and protect cells from damage caused by pesky free radicals. The also support our immune systems which need more help as we age. Several adaptogens that work against oxidative damage are: ginseng (American and Asian), ashwagandha, astragalus, cordyceps, he shou wu, holy basil, and more. The herb eleuthero is also especially helpful in aiding an aging immune system.

Aiding athletes – Adaptogens protect our energy resources from being depleted. They also have an anabolic effect, meaning that they help build up energy sources in our bodies! In fact, according to National Geographic, Russia (the USSR at the time) was found to have secretly studied the effects of adaptogens on the endurance levels of its soldiers and Olympic athletes in the 1970s. Researchers found the most striking results from the use of Rhodiola rosea and its ability to “help soldiers stay alert and energized during sleep-deprivation tests” and for athletes, when exhaustion would normally have set in at the end of their races, “Russian biathletes could shoot their targets without their arms quaking as they raised their guns.” Besides rhodiola, other helpful adaptogens for athletes are: ginseng (American and Asian), ashwagandha, cordyceps, dang shen, eleuthero, holy basil, and more.

 

We could continue with this list all day! Other than the benefits above, there are adaptogens for hormone balancing, lowering cholesterol, liver support, sleep, weight management, and more! If it sounds like just about everyone falls into one or more of those categories, you’re correct. Adaptogens can truly be helpful to everyone. We recommend working with a health professional who is well versed in herbal medicine when deciding which adaptogens you use and to determine the correct dosage for you!

Authored by Ellen Davenport

References:

Winston, D., Maimes, S. Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Healing Arts Press, 2007. Print

https://www.nationalgeographic.com/people-and-culture/food/the-plate/2016/08/long-before-doping-scandals–russians-were-studying-performance-/

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Estrogen dominance, or unopposed estrogen, is a th Estrogen dominance, or unopposed estrogen, is a theory in which the level of estrogen outweighs the level of progesterone and other hormones in the body. Picture a seesaw. Estrogen is the person high in the air looking down at the progesterone (and other hormones)- sitting at the other end with their feet on the ground.

Our bodies need estrogen for reproductive, cardiovascular, and bone health. Estrogen is a very important hormone! Too much estrogen, however, can be linked to an assortment of conditions like: 
- Heavy periods
- Migraines
- Water retention 
- Fibrocystic breasts
- Uterine fibroids 
- Endometriosis
- Mood swings 
- Hormonal weight gain

High estrogen can be caused by certain medications, excess body fat, stress, alcohol, liver issues, and synthetic xenoestrogens, so some dietary and lifestyle changes may be needed to correct your hormone levels. And, what about supporting the other hormones? Picture the seesaw again. We can support healthy progesterone production with dietary and lifestyle changes as well!

Was this helpful? If so – like, follow, and don’t forget to comment below any questions you have about estrogen dominance!
There are few health conditions as frustrating to There are few health conditions as frustrating to address and correct as acne.

Courses of antibiotics, dozens of topicals, spironolactone, supplements, and the birth control pill are the main treatments most of my patients have tried before they come to me. While some may be effective, you might be still wondering: is there a way to heal my skin once and for all and not have to use this stuff?

Acne is so frustrating for many because it seems like there are a million things you could be trying. So, what are some NATURAL first steps you can take if you are struggling with acne?

1) Get your hormone levels checked. Knowing if you have any hormone imbalances can help your doctor to cater your treatment plan to your specific needs.

2) Address your gut health. Your gut is the foundation of your health and can be closely tied to skin issues.

3) Try going dairy free. I’ve found this is one food group that can be especially problematic for people that suffer with acne. The thing to know is that you have to avoid it for at least 30 days and also that in the future, you can probably have at least some dairy back. It’s usually not a forever restriction.

If you have questions about your struggles with acne, leave a comment below or send me a DM. I’d love to chat about potential solutions and help you get to the bottom of your skin concerns.
It’s time for another Sunday Supplement highligh It’s time for another Sunday Supplement highlight! Today, we’re talking about Magnesium Glycinate.

Magnesium Glycinate is a supplement that increases magnesium levels. Magnesium is vital in regulating muscle and nerve function, blood sugar levels, and blood pressure. It may also be helpful in the making of bone, protein, and DNA. 

I love magnesium glycinate because it is one of the easiest forms of magnesium supplementation for the body to absorb. It is also gentle on the digestive tract which means it is less likely to cause undesirable side effects such as an upset stomach or loose stool. 

Magnesium glycinate might be especially helpful for you if you suffer from:
- High blood pressure or heart disease
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Depression

Do you have more questions about magnesium glycinate? Leave a comment below, or shoot me a DM and we can chat!
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