Natural Support for Stress and Fatigue – Adaptogens, Herbs, Essential Oils

What Influences Mental and Physical Energy

The stress of modern society can leave many people feeling tired, exhausted, and unable to sleep. If you are feeling the stress and fatigue of everyday life and are low on mental and physical energy, you are not alone. Several common factors contribute to low energy and increased stress.

• Poor Diet – If we eat too many refined foods and not enough whole foods, including protein, we may notice mental and physical fatigue. Eating too much sugar and processed foods can cause a surge in energy resulting in a crash or quick drop in energy.
• Energy Drinks or Caffeinated Drinks – Stimulate the metabolism, giving you a short-term energy boost and a big rebound in fatigue. These stimulants do not produce energy; they actually encourage the body to use more energy.
• Super Busy Schedules – When you are super busy, you tend to work hard, play harder, and sleep less.
• Social Media and E-Lifestyles – You live in a 24-hour world. The news and media are always stimulating your brain and can often lead to overthinking, overworking, or worrying.
• Inactivity – Not exercising regularly, which actually increases your energy and helps you manage stress, is a culprit in fatigue.
• Stress – Has a huge impact on overall energy levels and your health.

Over time, a stressed person’s energy reserve gets so depleted that they become unable to relax and sleep properly. We sometimes refer to this situation as burnout, which is an appropriate term because it suggests the energy or fire of life is gone. When you are burned out, you not only feel exhausted, but you also lose the joy and zest for life. There is less interest in hobbies, recreation, and the things you love. Some become more susceptible to pain, inflammation, and infection, and the immune system doesn’t work as well, which paves the way for more serious chronic and degenerative diseases.

The Stress Response

Stress, Cortisol, and Gut Health

The stress response also activates the HPA axis, which causes our body to eventually release cortisol. The HPA axis involves the hypothalamus, which releases growth hormones, helps regulate body temperature, maintains the daily physiological cycles in the body, controls appetite, and regulates emotional responses. The pituitary gland secretes hormones into our bloodstream, and the adrenal glands produce hormones that help regulate our metabolism, immune system, and blood pressure.

Our gut is also connected to our brain through millions of neurons, our immune system, and the vagus nerve. The stress response actually affects the neurons traveling through our vagus nerve, becoming less active, which is what helps create issues with our gastrointestinal health. The microbiome also produces many of the same neurotransmitters as the brain, such as serotonin, as well as short-chain fatty acids created from digesting fiber, which also affect brain function. Our gut microbes play an important role in our immune system and the regulation of inflammation by helping to control what passes into the body via the intestinal barrier.

When the real or perceived threat continues, our stress response continues and becomes chronic, creating lots of inflammation. This increases our risk for heart disease, heart attacks, strokes, obesity, type 2 diabetes, headaches, problems sleeping, chest pain, muscle tension and pain, fatigue, and stomach problems.

What Are Adaptogens

Adaptogens are herbs that help the body improve its ability to adapt to environmental factors. They help the body buffer the effects of stress as well as adapt to stressful situations. Adaptogens are also known as tonic herbs, and they can offer a wide variety of benefits, including:

• Helping the body adapt to stress
• Supporting mood and sleep
• Supporting the nervous system
• Providing support for the glandular system
• Helping reduce fatigue and improve overall stamina

Ten Common Adaptogenic Herbs

There are many different adaptogenic herbs. Here are ten of the most common ones and some of their known benefits.

• Ashwagandha – Overall calming and helps to promote sleep. It can also be very restorative and helps relieve anxiety. Widely used in Ayurvedic Herbal Medicine, Ashwagandha has been shown to help improve the stress response, lower cortisol levels, reduce situational anxiety, support physical endurance, cognition, memory, and blood sugar levels.
• Eleuthero – Promotes energy, overall balance, and glandular support.
• Holy Basil – Great for overall stress support.
• Maca – Focuses on energy as it pertains to those who are athletic and want peak performance.
• Panax Ginseng – Offers immune support, helps reduce fatigue, and offers support for the respiratory system.
• Rhodiola – Overall stamina, energy, and reduces stress.
• Schisandra – Overall energy booster, supports the immune system, promotes sleep, and reduces stress.
• Astragalus – Overall tonic and immune support. It is referred to as the “Feel Good” herb.
• Licorice – Offers adrenal and glandular support as well as blood sugar support.
• Gotu Kola – Great for supporting memory and a healthy nervous system.

Adaptogens are often taken in an herbal combination for their broad tonic abilities. This does not mean you cannot take them individually. I often fluctuate between an herbal combination and Ashwagandha. It is also important to take into consideration whether the adaptogens have any contraindications for pregnancy, breastfeeding, medications, or allergies. Since adaptogens tend to promote energy, I always recommend starting out with a small amount and taking them before 2 pm. I also really recommend B vitamins during times of stress. I love Nature’s Sunshine, you can learn more about why, here.

Balancing Essential Oils for Stress and Fatigue

This is why essential oils are looked at similarly to adaptogenic herbs. Some oils can do both — sedate and stimulate — giving them modulating capabilities. They can affect the physiological processes of the body, helping us to physically, mentally, or emotionally adapt to stress. Combining essential oils with herbs can make your results more effective.

• Lavender (Lavandula angustifolia) – Immune system support, helps reduce stress and anxiety, promotes sleep.
• Neroli (Citrus aurantium var. amara) – Promotes overall emotional health, reduces stress, and helps with palpitations.
• Geranium (Pelargonium graveolens) – Very uplifting for your mood and anxiety-relieving.
• Clary Sage (Salvia sclarea) – Helps manage stress and tension, and is uplifting, helping with depression.
• Siberian Fir – Helps with fatigue and reduces anxiety.
• Bergamot, Sweet Orange, Lemon, Rose, and Ylang Ylang – Wonderful oils to brighten your mood and relieve tension.

Tips for Managing Stress Naturally

Everything is connected, which is why being under chronic stress leads to major health problems. Below are several things you can do to better manage your stress so it has less impact on your health.

Eat Well and Support Your Gut. Foods high in processed sugar and caffeine stimulate our nervous system. When we are under stress, our nervous system is already stimulated, working on promoting inflammation and reducing relaxation. Our nervous system and body love healthy fats. Make sure you add a serving of healthy fat to each meal. Food sources of healthy fats include fish, nuts, flax, hemp, and chia seeds. You can also add healthy fats when you cook using coconut and olive oil. Eating lots of fruits and vegetables will also help your body because they are high in phytonutrients and antioxidants, which assist your body in reducing inflammation. Keep your gut healthy by eating fermented foods like probiotic yogurt, sauerkraut, kefir, tempeh, and kombucha. Being stressed out can trigger pain, bloating, and other gut symptoms of discomfort, and when stress continues, it ultimately affects the health of the microbiome in our gut.

Support Sleep. If you are having trouble sleeping, I highly recommend Ashwagandha. Try to go to bed at the same time each night and turn off all electronics at least 30 minutes before your scheduled bedtime. Begin reading a low-key book or listening to calming sounds instead.

Get Up and Get Moving. Exercise is a great way to release some steam. Walking, stretching, yoga, and QiGong are all wonderful ways to help your body manage stress and restore energy.

Breathe Deeply. Deep breathing turns off the fight-or-flight response of the nervous system. This allows you to calm down and quiet things down. Even five deep breaths can make a difference. You can learn more about this via a TED Talk on YouTube.

Talk It Out. Venting can also help with managing your stress. Give a friend or family member a call and ask them if they have time to listen. Social connection is one of the most powerful stress relievers available.

Use Chi Machine and Far Infrared Heat Movement tools like a chi machine to help promote circulation and lymphatic movement while giving you time to breathe deeply and relax. Far infrared heat helps relax tight muscles and supports overall wellness during times of stress.

If you are ready to take control of your stress and energy, join our Managing Stress Workshop or start building a stronger foundation with The Healthy Habits Challenge.