Herbs for Stress

Adaptogen drinks you can make at home

There were entire months this past year where I swear the only reason I didn’t completely lose my cool was because of adaptogens. As a typical 30-something battling monthly hormone fluctuations, work, classes, and a myriad of other first-world problems, I can be pretty strung out.

And I’m not here to tell you that taking herbs has totally cured me of that (I’m still a nutcase), but it’s definitely helped. To the point where my partner can tell the mornings when I don’t take my “powdered things” or drink my “pee-pee jar” (which is actually an herbal infusion, not a jar of pee).

All of which is to say, I’m a firm believer in the power of taking adaptogens for stress management. And for anyone out there who’s just starting to dip a big toe into the wide world of herbalism, adaptogens offer a relatively safe point of entry. Here’s what I can tell you about them.

Adaptogens are the unsung heroes of the herbal world, and they work directly with your body to help it adapt to stressful conditions. Since stress is a big part of the picture for most people (and something that can deeply affect the resilience of our immune systems), it’s a good starting place for anyone looking to incorporate herbs into their daily regimen.

Although the term “adaptogen” wasn’t coined until the 1940s,¹ these herbs have been used for thousands of years in various medical traditions. In her book Body Into Balance, herbalist Maria Noël Groves writes,

“[Adaptogens] are mainstays in traditional Chinese medicine as qi tonics and in the Indian medicine system of Ayurveda as rasayana herbs—herbs that improve the vital force or energy within a person.”

Whether you’re looking to dive deeper into your study of herbs, or trying to find an alternative remedy for various health issues—taking herbs that help with stress management can be a powerful place to start.

Adaptogens are also mostly safe herbs with fairly few contraindications—meaning, they aren’t as likely as other classifications of plant medicine to interfere with any health conditions you may have, or prescription medications you may be taking.²

Here are two of my favorite adaptogens for you to consider on your herbal journey.

Ashwagandha

Native to parts of Africa, India, and the Middle East, Ashwagandha (Withania somnifera) has been widely cultivated in western gardens for years. As a member of the Solanaceae, or nightshade family, ashwagandha is distantly related to tomatoes and eggplants³.

Unlike its fruit-bearing cousins, ashwagandha is primarily harvested for the roots, which are often powdered and consumed in fatty milk-based drinks. In recent years, it’s become more common to see ashwagandha included in powdered golden milk or chai mixes. While you can consume it with a blend of other herbs and spices, you can also find it in the bulk section of your local health foods store.

Ashwagandha has a long list of health benefits that would merit pages of praise, but in a nutshell: It strengthens and nourishes the nervous and adrenal systems, while also working to relieve anxiety and decrease inflammation.

As an adaptogen, this magical herb works to re-establish homeostasis, meaning its just as likely to give you an extra boost of energy (I always put a teaspoon in my morning coffee) as it is to help you drift off to sleep at night. The key with taking adaptogens is consistency. Like anything, these herbs work best when they’ve been in your system for a while. Don’t expect to necessarily reap the full benefits of ashwagandha (or any other herb) after just one dose.

How to drink it: Ashwagandha has a richly nutty-aromatic flavor that may taste bitter to the beginner. I suggest purchasing some powdered ashwagandha and slipping small amounts into your favorite daily hot beverage. Traditionally, it’s been consumed in fatty milks, which is thought to improve its bioavailability. I typically add a teaspoon or two to my morning dirty chai.

Schizandra

Even saying her name is fun, but drinking an overnight infusion of this amazing herb? Holy friggin’ cow. First of all, there’s the taste— fruity, delicious, and a bit like drinking a giant glass of summer—with that same sort of high-on-life rush you’d get after a day outside soaking up the vitamin D.

There’s actually a reason this savory-sweet adaptogen berry is so yummy to our taste buds: And that’s because it’s known as the “five flavor fruit” in traditional Chinese medicine, and is at once salty, sweet, bitter, sour, and pungent.

“In traditional Chinese medicine, the flavor of an herb indicates the constitution for which its most beneficial, and shizandra’s multifaceted flavor means it’s a balancing, tonic herb for almost any person.” -Maria Noël Groves, from Body Into Balance

Puckering and astringent, Schizandra (Schisandra chinensis) berries can help with gastritis, allergies, fatigue⁴, and also just deliver some basic nutritional goodness to your worn down immune system. Besides all this, schizandra also works to stimulate digestion and liver detoxification, with recent studies indicating that it’s one of the best herbs for these purposes⁵.

How to drink it: Start by purchasing several ounces of schizandra berries from a reputable herb farm. Then soak one tablespoon of berries in a covered quart jar overnight in boiling hot water (called an overnight infusion). Strain and drink the next morning. While schizandra can be enjoyed throughout the day, I tend to drink it earlier (rather than later when it’s energy-boosting effects could hinder sleep)!

Looking for more beginner-friendly herbal remedies? Stay tuned for Herbs for Stress, Part Two— featuring some of my favorite relaxing nervines.

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Photos by Conscious Design, Harsh Pandey, Jennifer Pallian

1. The term adaptogen was first coined by Soviet researcher Nikolai Vasilyevich Lazarev in 1940.

2. Pregnant and nursing women as well as those take prescription medications should always talk with their doctor before starting any new herbal regimen.

3. Those with allergies or negative reactions to nightshade plants like tomatoes should approach ashwagandha with caution. Out of an abundance of caution, this herb also shouldn’t be used during pregnancy.

4. Cech, Richo. Making Plant Medicine. Herbal Reads, 2016.

5. “Research suggests that shizandra is one of our best herbs to increase liver detoxification via the bile as well as to protect and heal the liver itself.” - Maria Noël Groves, via Body Into Balance ***Because of this, schizandra may not be the best choice for someone dealing with ulcers or reflux!