VERIFIED CONTENTAuthor: Dominika Wilk
Adaptogens are substances of natural origin that adapt the body to difficult living conditions. They reduce the effects of stress, inhibit the action of free radicals and improve memory and concentration. It is worth reaching for them every time we want to restore harmony in our body and improve the state of our psyche. Meet the 3 most important of them.
Adaptogensare plants that have a remarkable effect on the balance of the body. When there is not enough of a factor, they increase it (e.g. in the case of serotonin deficiency they can raise its level), and when there is too much of something, e.g. toxic phenomena, they reduce it. They have been used for centuries in Chinese medicine. On the other hand, they have become popular today thanks to the Russian researcher - Lazarev, who in 1947 used this concept to define a certain group of natural substances that are able to increase the body's adaptive abilities to excessively overloading living conditions and are able to restore the body to homeostasis when its functioning is of some sort. due to disturbed.
What are adaptogens?
In order for something to be called an adaptogen, it must - according to the definition of Lazarev, meet 3 specific conditions:
- It must increase the body's resistance to stress stimuli that come from the external environment. This applies to both chemical stimuli related to, for example, pollution of the body by smog, biological stimuli related to e.g. excessive noise, or mental stimuli related to experiencing high stress.
- It cannot be toxic, which means that even if we exceed a certain dose of one of the adaptogens, it will end up with stomach upset, but not poisoning. It also means that it cannot generate disease.
- It must bring the body homeostasis.
3 most important adaptogens
Although there are more and more adaptogens on the Polish market, the most famous and best-tested ones are:
- Ashwagandha,
- Chinese lemon
- and Mountain rosary.
They can repair damage to the body caused by oxidative stress, inhibit the development of many diseases and significantly improve cognitive abilities.
Besides balancing fromon the physical side, they perfectly balance the psyche, improving the mood and increasing the level of beneficial neurotransmitters, such as serotonin.
Ashwaganda
Ashwaganda (Withania somnifera) is the most popular adaptogen today. It grows in India, Pakistan and Sri Lanka. Its active biological substances are: vitaferin A, sitoindosides, withanolide D.
The roots of this plant are used to regenerate the body in case of weakness, restore the balance of the body in various disorders, strengthen the natural immunity against diseases, or counteract stress on the body.
Antioxidant properties
The antioxidant properties of Ashwaganda are used in particular in improving the functioning of the nervous system and improving the work of the brain. Because although free radicals are harmful to the entire body, the most damage takes place in these two areas.
This is because the brain and nervous system are rich in lipids and iron, which are involved in the production of reactive oxygen species. This is why the excess of free radicals contributes most to the damage of the nervous system and the formation of neurodegenerative diseases such as Alzheimer and Parkinson.
Animal studies show that Ashwaganda extract has antioxidant effects in the brain and may inhibit lipid peroxidation. In this way, it protects the nervous system from damage and allows it to maintain its proper functioning for longer.
Antidepressant properties
Ashwaganda's antidepressant and wellness-enhancing properties have been confirmed by studies in rats. Rodents were given bioactive substances isolated from Ashwaganda root for 5 days, which, surprisingly, had the same anxiolytic effect as traditional drugs used in the case of overly anxious people (e.g. lorazepam), and also showed that Ashwaganda has the same effect in improving functioning psyche like the tricyclic antidepressant - imipramine.
In addition, it has been proven that Ashwaganda can withstand the effects of chronic stress, e.g. reduce the risk of stomach ulcers.
Memory improvement
Improving memory after using Ashwaganda is also a scientifically proven fact. In a randomized trial of 50 people divided into a group receiving Ashwaganda root extract (300 mg twice daily) and a group receiving a placebo, it was shown that after 8 weeks, the adaptogen group significantly improved both direct and memory functions. general as opposed to the groupplacebo.
Immunomodulatory properties
Ashwaganda has immunomodulatory abilities. Studies in mice with damaged bone marrow showed that administration of this adaptogen significantly increased the concentration of hemoglobin, erythrocytes, leukocytes and body weight compared to mice that did not receive it. This proves that Ashwaganda can mobilize the body's natural defenses.
Antimicrobial effect
It is also worth mentioning the antibacterial effect of Ashwaganda. It is bactericidal against Salmonella, Echerichia coli, as well as Pseudomonas aeruginosa, Klebsiella pneumonias, Proteus mirabilis, Staphylococcus aureus, Enterecocus spp. It also blocks the growth of parasites such as Leishmania donovani.
Chinese lemon
Chinese lemon (Schisandra chinesis) is a climber that grows mainly in Southeast Asia. The medicinal part of this plant is its fruits, which contain substances such as:
- lignany,
- fitesterols,
- triterpene compounds, vitamins such as E and C,
- monosaccharides
- and polysaccharides, e.g. arabinose, galactose,
- many valuable elements such as: iron, magnesium, cob alt, organic acids, e.g. fumaric and tartaric acids.
Antioxidant effect
Polyphenic compounds contained in Chinese Schisandra, such as phenolic acids, flavonoids or anti-cyanides, have antioxidant properties, which means that they protect the body against the influence of free radicals. In turn, polysaccharides stimulate the immune system, making it better at fighting pathogens.
Effects on the nervous system
Schizandra extracts have a beneficial effect on the nervous system, because they increase the level of neurotransmitters and protect nerve cells against apoptosis.
In addition, studies in mice showed that in rodents with significant memory problems, memory improved, including concentration and the ability to learn new tasks, after administration of Chinese Schisandra extract.
Hepaprotective action
Chinese lemon has a proven hepaprotective effect. For example, it can inhibit liver fibrosis by blocking the signaling pathways of transforming growth factor β (TGF-β) and protein kinase.
In addition, it protects the liver against the harmful effects of alcohol, as well as supports the treatment of fatty liver. It is helpful in infectious and autoimmune diseases of this organ.
Lignan content
The lignans contained in Chinese Schisandra have the potential to be used in the treatment of neurodegenerative diseases, andthat's because they can protect nerve cells from damage.
In addition, they support cognitive functions, which may be helpful in the treatment of Parkinson's and Alzheimer's disease. In addition, they increase the concentration of neurotransmitters, which translates into better concentration, faster remembering or the ability to learn.
Mountain rosary
Rhodiola rosea is a plant from the Crassula family, which contains over 140 compounds that have a beneficial effect on the body, which may have medical use, such as, for example, flavonoids, protoanthocyanidins, phenylpropanoids, tannins.
The medicinal raw material in this plant is the rhizome, from which numerous roots depart. It is made into extracts which, in order to work, should be standardized for the content of rosavins and salidroside.
Increases stress resistance
Rhodiola rosea has the ability to increase resistance to stress, which is associated with its action on the hypothalamic-pituitary axis as well as the adrenergic sympathetic system. Stress causes disturbances in the hypothalamic-pituitary-adrenal axis, causing a large release of the stress hormone cortisol. As a result, the circadian rhythm of its secretion is disturbed (the highest level is in the morning, the lowest in the evening), which, with prolonged stress, leads to hormonal disruptions and adrenal exhaustion.
In addition, stressors increase the secretion of norepinephrine and lower serotonin levels, which leads to feelings of nervousness and a reduced feeling of happiness and pleasure.
Rhodiola Rosea is able to increase serotonin levels and protect the nervous system from damage by opioid peptides released in response to stress. This is due, inter alia, to phenylpropanoids, which can also reduce symptoms of depression.
Increases physical endurance
Preclinical studies have shown that Rhodiola Rosea increases physical endurance due to salidrosides, as well as accelerates muscle regeneration due to the reduction of creatine kinase and lactate dehydrogenase, which are markers of muscle fatigue.
It has also been shown to reduce levels of creatine kinase, which is an enzyme involved in delivering energy to tissues and being an indicator of muscle damage.
Demonstrates antioxidant effect
Antioxidant activity Rhodiola rosea is able to protect the body against oxidative stress caused by an excess of free radicals that damage cells and lead to their premature death.
The antioxidant effect is mainly due to salidroside, which, thanks to its highhow much, it can even protect against neurodegenerative diseases resulting from stress caused by an excess of reactive oxygen species.