By Maya Ling BHSc Clinical Nutritionist
The prevalence of people living in constant stress is rampant – often referred to as ‘modern’ stress. Stress is a natural reaction to a stimulant, usually identified in the body as a fight or flight response which historically was utilised by the body to run away from predators. However now that our lives are scattered with different stress stimulators, and often constantly, that our bodies remain in this fight or flight mode and not for the right reasons.
Our body’s primary stress hormone is cortisol which is often the main culprit for keeping people in this negative state of stress. Although it is important to identify and manage triggers of stress overload in your life, sometimes we need a little nudge from elsewhere. Welcome to adaptogenic herbs.
In Ayurvedic medicine, adaptogenic herbs have been utilised for centuries due to their ability in helping the body adapt in times of chronic stress. One of these herbs is ashwagandha. Ashwagandha holds promise in being a go-to natural remedy for combatting stress that is supported by modern research.
Read on for the connection between this powerful adaptogen and cortisol. And why it is included in our medicinal hot chocolate, Active Cycle.
What is Cortisol?
Cortisol belongs to the class of hormones known as glucocorticoids which are produced by our adrenal glands, the little triangle shaped organs that sit atop the kidneys. They may be little organs but they sure as heck have massive responsibilities. Some of these include regulating metabolism, immune responses and of course our stress response.
In normal states of stress, cortisol is regulated in the body through a 24-hour schedule called our circadian rhythm. This rhythm is closely monitored by the crosstalk between the adrenals and our brain, known as the hypothalamic-pituitary-adrenal axis (HPA axis). Talk between these three organs stimulates the release of stress hormones, including cortisol. Cortisol is responsible for our feelings of get-up-and-go where its levels peak in the morning – getting us out of bed - and begin to gradually decrease throughout the day, reaching a low in the evening before sleep. Though, this normally regulated system can be thrown out of whack as soon as people are exposed to constant stressors.
Constant stressors – long to-do lists, caffeine overconsumption, deadlines – can desensitise the HPA axis and cause a sustained release of cortisol. This sustained release is what leaves people with increased anxiety levels, increased heart rates, irritability, sleep difficulties and even central weight gain. Managing cortisol levels is paramount if we want to remain in a healthy state of stress.
Overview on Ashwagandha
One of the most widely recognised adaptogens today is Withania somnifera, commonly known as ashwagandha in Ayurvedic medicine. The root of this resilient herb is traditionally the most utilised, valued for its ability to support the body in managing stress, ease anxiety, and help with promoting sleep. The key bioactive compounds in ashwagandha – being withanolides and sitoindosides – have demonstrated anti-stress properties.
These properties were highlighted in an 8-week trial where significantly lower blood cortisol levels were found in people who were experiencing chronic stress after supplementing with ashwagandha. Similarly, some research suggests that ashwagandha also has positive impacts in improving sleep quality and as management for insomnia patients.
Ashwagandha & Cortisol
Cortisol is a stress hormone thereby it exhibits excitatory effects in the body. One way in which ashwagandha can help regulate and reduce cortisol is its influence on inhibitory neurotransmitters, particularly GABA, which promote a state of rest and digest in the body. This alerts to our HPA axis that we aren’t ‘running from a predator’ and to stop the continuous release of cortisol, helping to combat symptoms of anxiety, increased heart rates and supports quality of sleep.
By promoting a state of calm, adaptogenic herbs such as ashwagandha can increase the tone of adrenal and nervous system crosstalk through regulation of sufficient hormone secretions, and maintenance of normal gland function. All of which have a massive impact on the way we respond to daily stress and essentially helping us adapt without falling into a state of chronic stress.
Of course, these adaptations don’t just happen overnight. And supplementation with ashwagandha is recommended over longer periods to help properly shift stress responses. However, it is advised that you seek professional advice before supplementing.
A downside to ashwagandha is that it can be a bit on the nose in terms of smell and taste. That’s why at Active Collagen it’s been creatively snuck into a delicious medicinal hot chocolate powder, Active Cycle. So, you can sip away your stress at leisure with the added benefit of adaptogens (without holding your nose!).
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