Plants, Mushrooms & Fungus for Anxiety & Stress relief.

At Assisi Therapy in Salisbury I am often asked by clients whether there is another way to address anxiety and depression beyond medication. Obviously we will work through Psychotherapy, Hypnosis and Counselling - and I will often blend all three to help clients with their problems. However, the use of Adaptogens is commonly something that crops up- alongside the role a balanced and healthy diet plays in valuing yourself and creating a positive path forwards. The Adaptogens talked about here are all ones which clients have consistently recommended and science can back.

Where supporting links are provided, they are to the impartial US website Healthline. This site is great for giving you a positive but balanced overview, but tends to be cautious (perhaps because of legal concerns) and is limited to English language research. As you will see, the rest of the world has been benefitting from Adaptogens for thousands of years…

What are adaptogens?

Adaptogens are plant and botanical extracts (naturally derived from plants and Mushrooms/Fungus) that can have a measurable effect on our body’s stress response by interacting with something called the hypothalamic pituitary adrenal (HPA) axis. This part of the body is responsible for making hormones like cortisol and adrenaline which are the chemicals the body produces in times of stress.  These stress hormones are the chemical key to the fight or flight response, preparing the body to act to preserve itself. However, this response can become switched on for far longer than we need to survive an attack or escape an accident.

As the name suggests, adaptogens help the body adapt to and ‘reset’. They work on a chemical level, helping the body to control the release of some stress hormones and bring the body back to a natural ‘balance’. Just like with hormones like Insulin or Thyroxin, your body wants to be in balance.

Unlike other plant derived chemicals like caffeine (in coffee, tea and energy drinks) or nicotine (from tobacco or vapes), adaptogens don’t overwhelm and change the bodies chemical production. Adaptogens help the body work in balance, the way it is supposed to. The way it wants to.

Is this a new thing?

For thousands of years people have used these plants and mushrooms to change how they react to the pressures of life. The Vikings used Rhodiola to help them thrive in the cold and dark of Scandinavia and Russia.

Chinese and Indian medicine has been using other mushrooms, roots and plants very consistently for thousands of years- because they work. In the Far East, medicinal mushrooms are included in cancer treatment regimes, alongside modern medicine to help with the effects of chemotherapy and radiation treatment.

What’s the science behind stress?

When we talk about stress here, it could mean physical or emotional. So that’s anything from an anxious night’s sleep to beating a PB at the gym. Life can gradually get on top of us. But less obviously, events in our life can make us feel overwhelmed. In response to this “threat” we start to over produce stress hormones and underproduce the “happy” chemicals like Serotonin which gives a sense of wellbeing and help us to sleep.

It’s thought our bodies go through three stages of stress. So, think of the following as what your body wants to do.

• alarm: we get the signal that something’s wrong. Our body sends out hormones like adrenaline. This might be bad news, arguments or a physical threat. It can include gradual pressure from work or family.

• resistance: these hormones trigger the ‘fight or flight’ response, which helps our body survive the threat. Our physical or mental energy may increase in the first instance. If the issue doesn’t resolve we risk overproduction of these stress chemicals.

• exhaustion: The threat is over and our bodies want to begin to balance out because it’s all been pretty tiring. Your stress hormones keep the body alert for a little while, but you will revert back to calm so that you can recover.

Adaptogens basically allow you to experience the phase of resistance for longer. This isn’t about fighting but more about having the strength, confidence and sense of calm to work out what is best for you. Whether that is how we react to work or family, or how much exercise we want to do. Some of us have been carrying increasing stress levels for many years, such that adaptogens can be a powerful way of finding relief from problems long passed.

Some of the main Adaptogens

1. Ashwagandha

This “horse-smelling” root gets its name from the Sanskrit language and has been used in Ayurvedic medicine for as long as 4000 years.

Ashwagandha is thought to help reduce fatigue and improve concentration in stressed people. It is commonly used to reduce stress, aid sleep and clear cloudy thinking. Several studies link Ashwagandha to anti-cancer processes and aid in the working of the immune system.

For more information: Proven Health Benefits of Ashwagandha

2. Rhodiola

Also known as ‘golden root’, this spiky-looking yellow flower has a history of use in Russia and Scandinavia.7

It’s most famous for its potential effect on stress. The Russians have been particularly keen on its use to help athletes stay calm and focused. It has been shown to enhance alertness, reduce fatigue, improve memory and shift depressive episodes.

For more information: 7 Proven Health Benefits of Rhodiola Rosea

3. Eleuthero

Eleuthero has been historically used in Chinese medicine to strengthen ‘qi’ (life force). Today, it’s used as a potential way to support immune health and mental wellbeing in some circumstances. It may also help individuals who have trouble focusing on tasks.

According to the European Medicines Agency, it’s suitable for “fatigue and weakness”.

For more information: Eleuthero: Benefits, Tea, and Dosage

4. Medicinal Mushrooms

These are not “Magic” Mushrooms and work in exactly the same way as other Adaptogens. Mushrooms in general are great for essential minerals and protein but Cordyceps, Lions Mane, Reishi, Turkeys Tail and Shitake are the main ones to look for. You can buy them blended in a powder or in capsules and because Mushrooms as we see them are mainly water, they can give you a lot of adaptogenic effect for a little dry powder.

These mushrooms are collectively linked to a reduction in stress, blood sugar, cancer risk and heart disease. They are linked to increased focus and better sleep. Evidence also suggests that as they work with the immune system to produce a balanced response, inflammatory conditions like allergies, inflammatory disease and asthma can be reduced.

 For more information: What Are Adaptogenic Mushrooms? Benefits, Risks, and Types

Can anyone take adaptogens?

At Assisi Therapy in Salisbury we will have discussed whether they might work for you, prior to you reading this information. Adaptogens are non-toxic (when taken in their normal doses). But as ever, if you are on medication research for yourself and discuss with your GP before trying these natural stress and anxiety aids. From my perspective, helping yourself with your diet, sleep and the correct function of your body is something which goes hand in hand with the power of good Therapy.