Stress has become a near-constant companion for many with financial concerns, health issues, work pressures, and more can create a perfect storm of stress that affects both mental and physical well-being. As stress levels continue to increase, especially post the COVID-19 pandemic, more and more people are searching for natural ways to ease the pressure. Among the most popular options are adaptogens-herbs and plants that help the body adapt to stress and restore balance.

But what exactly are adaptogens, and do they really live up to the hype?

Adaptogens have become increasingly popular, but there is limited scientific evidence to support these claims. Adaptogens are usually found in plants belonging to specific families, including Araliaceae and Asteraceae. Some natural adaptogens include ashwagandha, Rhodiola rosea, and Panax ginseng. Synthetic adaptogens also exist and can be purchased as supplements.

What are Adaptogens?

Adaptogens are plants and herbs thought to enable the body to better withstand stress. The supposed benefits of homeostasis-which these substances help create-mean that, if balanced within the body, the system would be less bothered by stress's effects on it both physically and psychologically. According to experts, they exert their actions on the HPA, a neuroaxis that helps govern stress responses, metabolic, and immunological actions.

Adaptogens are natural compounds that help the body adapt to stress through homeostasis, or balance. Adaptogens have been used in traditional medicine for thousands of years in Chinese and Ayurvedic practices. These plants have several health benefits that can offer relief from stress, improvement in exercise recovery, hormonal balance, and increased immunity.

As highly popular up they appear, such plants have been around for ages-thousands of years ago. Back in ancient India, practices through Ayurveda made several plants, herbs, and spices useful for their healing aspects, which were now classed as adaptogens. The term "adaptogen" was coined first back in 1947, by Russian scientist Nikolai Lazarev, whose research had shown how several herbs had the potential in stress relief.

Common Adaptogens and Their Benefits

Different types of adaptogens have a lot of unique benefits, each contributing to well-being in one way or the other. In most cases, people use adaptogens either in tea form, tinctures, or powders; however, some are suitable to add directly into your food. Here is some common used of adaptogens together with the associated benefits.

1. Ginseng

One of the well-known adaptogens is ginseng; it is included in tea and supplement types. Asian ginseng is named Panax ginseng and American ginseng named Panax quinquefolius. Ginseng, from research, aids in increased stamina, enhancement of energy levels, and strength to the immune system but also poses side effects, which may present as high blood pressure and elevated heart rate on some, so one needs to take caution.

2. Eleuthero (Siberian Ginseng)

Eleuthero, also known as Siberian ginseng, is another well-known adaptogen. It is said to increase energy and promote better sleep. Some research has indicated that eleuthero can also reduce fatigue and improve cognitive function. However, it can cause side effects such as drowsiness, anxiety, and irritability, especially when taken in large doses.

3. Schisandra

Schisandra is a fruit from Asia that has been used as medicine for thousands of years. This is known as the "five-flavor fruit," which provides benefits such as a healthy liver, reducing fatigue, and better quality sleep. However, if taken in large amounts, it may cause digestive issues like heartburn and stomach pain.

4. Ashwagandha

An example is an African Asian herbal medication, ashwagandha; one of the most investigated adaptogens worldwide. In effect, ashwagandha has sedative and antidepressive properties and may cause lower cortisol levels-the primary stress hormone-which tends to reduce anxiety.

Further, ashwagandha may cause better sleeping conditions and also improve an overall well-being condition; conversely, it induces gastrointestinal problems like diarrhea and stomach upset as well as nausea. The use of ashwagandha must be avoided in persons who have hyperthyroidism.

5. Rhodiola

Rhodiola is a plant root used in traditional Eastern medicine to combat stress, anxiety, and fatigue. It has been shown to help reduce mild depression and improve energy levels, making it an excellent option for individuals struggling with stress-related fatigue. However, it may interact negatively with medications for high blood pressure, antidepressants, or central nervous system drugs.

6. Tulsi (Holy Basil)

Holy basil, also called tulsi, is a fragrant herb that is widely utilized in Ayurvedic practice. It is believed to help reduce stress levels and better mental health. Some reports indicate that holy basil can mitigate anxiety and improve cognitive functions; however, it can have an effect on thyroid medicines and can cause bleeding disorder, so patients on anticoagulant medications should be precautious.

7. Cordyceps

This is a Chinese fungus that grows on caterpillar larvae and has been used over centuries to boost energy and increase vitality. It has shown some immune-boosting action and may help enhance body functions. However, the intake of cordyceps may lead to the possibility of bleeding issues so is not recommended for persons using blood-thinning medicines.

8. Reishi Mushroom

Reishi mushrooms can be very relaxing and increase immune function. They also tend to help support adrenal functions, which help the body respond to stress. On the other hand, reishi mushrooms may have some side effects like nausea and insomnia, but they are not advisable to those on blood thinners or with compromised immune system.

Possible Side Effects and Risk

While adaptogens can provide many benefits, they have a dark side as well. Unregulated supplement industries lead to inconsistencies in quality control, such that the purity and potency may vary from product to product. Adaptogens also are known to interact with prescribed medication, especially hormones, blood pressure, and immunes.

One must seek medical advice before including adaptogens in their diet, especially if they are pregnant or breastfeeding or are taking prescription medications. Some of the adaptogens, for instance ashwagandha, rhodiola, and holy basil, have been found to have hormonal activity, which may be unsafe in pregnant and breastfeeding women.

Food That Cause Stress

In addition to the inclusion of adaptogens, there are foods that increase stress.

Diets high in processed foods, sugars, and artificial sweeteners can contribute to inflammation and blood sugar imbalances, which in turn affect mood and stress levels. Too much sugar can cause spikes and crashes in blood sugar, which can mimic symptoms of anxiety or panic attacks.

A diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce stress. However, it is worth being wise enough on adaptogens, as more and more attention has gained stress-relieving properties.

One's effectiveness may vary since each person is unique, but the benefits and risks from this herb still need some research. Therefore, consulting a healthcare provider is indispensable before adding them to one's routine, especially those with pre-existing health conditions or taking medication.

How Do Adaptogens Work?

Adaptogens act on numerous tissues and organs. They affect the hypothalamic-pituitary-adrenal axis, which manages stress reactions, and the substances which include cortisol, blood sugar, and lipids. Some of the possible effects include improved control over stress, increased mental and physical endurance, quality sleep, and hormonal balancing.

Although research on adaptogens is continually expanding, they are generally safe and useful in enhancing well-being. However, there still is a need for a greater number of studies in relation to their mechanisms and overall health impact.

Basically, dealing with stress is a holistic approach; a lot of it is about healthful lifestyle habits, good eating, regular exercise, and mindfulness practices. Adaptogens would help to an extent but should be taken as one of the other strategies meant to help individuals deal with the stresses of modern living.

The effect of adaptogenic plants on stress: A systematic review and meta-analysis. Journal of Functional Foods. 2023

It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?

The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian nutritionist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.

What’s in the Carrot Salad That’s Good for Your Skin?

The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.

Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.

“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.

Dermatologists Weigh In: Not a Cure-All

Lauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.

“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”

Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper skin care,” she emphasizes.

Beyond Carrots: Other Skin-Loving Foods

Experts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:

Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.

Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.

Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.

Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.

According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.

Don’t Ditch Your Skincare Just Yet

While the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice.

Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.

“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”

Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

We already know that ultraprocessed foods are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, lung cancer.

According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung cancer, compared to those who eat the least, even when accounting for smoking and other known risk factors.

What Are Ultraprocessed Foods?

Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking.

According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.

Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.

These additives enhance taste, shelf-life, and appearance, but at what cost?

What Does The Study Reveal About Food Choices and Lung Cancer Risk

Researchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and Nutrition Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.

On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.

Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.

“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”

Why Would Food Be Linked to Lung Cancer?

Experts believe multiple mechanisms could be behind the link.

“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”

One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures.

The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.

Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.

Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN.

“Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.

Smoking Isn’t the Only Risk Factor

Lung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.

Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.

What You Can Do: Eat More Whole Foods

The takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.

According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.

Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

A Boost for the Heart

Fish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Hormones, Menstrual Cycles and PMS

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

Pregnancy, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Bones, Joints and the Menopause Years

Post-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Better Moods and Sharper Minds

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Your Skin Will Thank You Too

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Dr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.

Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.