The ABCs of Adaptogens For Your Mood Boosting, Stress Reducing Toolkit

5 Action Steps to Build Your Own Mood Boosting, Stress Reducing Toolkit

1. Tune in. Be aware of the clinical signs and symptoms of burnout and when it's important to seek medical and psychological help. Here's a good read to get you started: https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm#:~:text=Burnout%20is%20a%20state%20of,unable%20to%20meet%20constant%20demands.
2. Tune out. Create 'buffer times' into your day. For example: one hour of quiet contemplation time in the morning, 30 minutes at lunch and one hour in the evening before bed is just enough to help soothe the overactive nervous system and stress related cortisol surge.
3. Simplify. Incorporate more brain healthy foods into your diet (hint: check out my previous episodes and my blog!). For example, the simple addition of flax, chia and hemp seeds into a smoothie can add a significant boost of Omega 3's known to support mental health.
4. Test, don't guess! Check your nutritional status and get an oxidative stress analysis to find out how adaptogens may be able to help! Did you know there's a safe, convenient and affordable test that you can do at home measure your essential and non-essential amino acids, oxidative stress, malabsorption, dysbiosis and detoxification markers? (schedule a conversation with me )
5. Don't go it alone. Find out why thousands of people have stopped relying on just one healthcare provider for optimal health and well-being and have benefitted from the integrative team approach. Ready to get supported? Schedule a conversation with me.

Clinical studies on my favorite adaptogens:

1. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
2. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
3. 12 potential health benefits of eleuthero: https://www.medicalnewstoday.com/articles/319084#_noHeaderPrefixedContent
4. Effect of Schisandra chinensis Extract Supplementation on Quadriceps Muscle Strength and Fatigue in Adult Women: A Randomized, Double-Blind, Placebo-Controlled Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7177795/ 
5. Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184420/
6. Tulsi - Ocimum sanctum: A herb for all reasons: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/
7. Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6288277/

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