7 Foods That Help Your Body Manage Stress

Do you know what cordyceps, turmeric, and ashwagandha have in common? They are all adaptogens, which are plants and herbs that have been found to help our bodies build resilience to physical and emotional stress.

Basically, adaptogens contain special compounds that help the body ‘adapt’ to stressors (hence the name) and protect it against the effects they can have on your bodily systems.

Many of us are no strangers to stress, and hormonal fluctuations add extra stress to the body that can result in things like hot flashes, mood swings, and weight gain.

What do we know about adaptogens?

Although they have been used for hundreds of years in Ayurvedic medicine, modern studies only recently began diving into the potential benefits of these plant compounds in Western medicine.

Researchers have studied these plants and herbs to find they have neuroprotective effects on cells, and anti-fatigue and antidepressive properties in addition to a host of other benefits.

Some research suggests adaptogens work by regulating the body’s main center for stress response, the hypothalamic-pituitary-adrenal (HPA) axis. If your body is producing more cortisol (your stress hormone) than it needs (like when you’re experiencing symptoms related to hormonal fluctuations), adaptogens would theoretically step in to help out the balance by working through the HPA axis.

There are over 70 adaptogens and each has a unique effect on the body — something researchers are still in the process of understanding. So choosing an adaptogen that’s right for you can be tricky, but it largely falls down to what benefit you want to get out of it.

7 adaptogens to help you feel your best

For managing stress and anxiety

Ashwagandha. Not only has this herb been shown to have anti-inflammatory, antioxidant, and anti-stress effects, but it also may help stimulate brain function and memory. Research shows it can increase levels of GABA, a neurotransmitter that calms the nervous system and helps control stress and fear, and is similar to how medications work that healthcare professionals sometimes prescribe to treat hot flashes.

Tulsi. Also known as ‘holy basil’ or ‘Queen of Herbs’ it has been known to help promote a thriving body, mind, and spirit in ancient medicine. According to the Journal of Ayurveda and Integrative Medicine, the herb’s antidepressant and anti-anxiety properties are comparable to antidepressant and anti-anxiety drugs.

For dealing with fatigue

Cordyceps. These medicinal mushrooms help the body deal with its stress load while also increasing blood flow, a perfect addition for those with fatigue or low libido.

Rhodiola rosea. This herb contains two potent active compounds, rosavin and salidroside, and studies show it may help reduce physical and mental fatigue. One study of 100 people taking 400mg every day for 8 weeks found their chronic fatigue and stress symptoms improved after the first week and continued throughout the end of the study.

For increasing cognitive performance & reducing inflammation

Turmeric. The bioactive compound, curcumin, in this herb boasts medicinal and antioxidant properties and is a natural anti-inflammatory. Animal studies have also found that curcumin may increase levels of a protein that’s involved in memory and learning.

Ginseng. Both American and Asian varieties have immune system benefits that also boast anti-inflammatory effects. It’s believed that the two varieties may have different effects on the body, with the American being more relaxing while Asian ginseng may be more stimulating. Several studies have shown both species of ginseng have a ton of benefits for mental performance, and a 2020 study found the active compound in ginseng, ginsenosides, may support the immune system in ways that may lower inflammation in the body.

For boosting your immune system

Reishi. Another mushroom on the list — research has shown that beta-glucans found in reishi may increase the activity of a type of white blood cell called natural killer cells that help fight infection and cancer.

Are you already getting adaptogens in your daily diet? Interested in learning some easy ways to add more of these stress-busting superfoods to your meals? Check back next week for more on this subject