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

Cancer is one of the most feared diseases in the world today. While we often focus on genetics or environmental pollution, it’s easy to overlook something closer to home—our daily diet. What we eat may quietly be increasing our risk of developing cancer. In a recent video that's making rounds on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, on his Instagram account @doctor.sethi with 1.1million followers shared a video that highlighted six foods we often eat without a second thought—foods that research has linked to cancer development and progression.

Here’s a closer look at those six foods, and healthier swaps that can protect your health.

Ultra-Processed Meats

Think sausages, bacon, salami, and deli meats. These are convenient and packed with protein—but they come with a big catch. According to the World Health Organization, these meats are classified as Group 1 carcinogens. That means there’s strong evidence linking them to cancer, particularly colorectal cancer.

Dr. Sethi points out that the nitrates and preservatives used to keep these meats fresh can harm the gut lining and trigger cancerous changes over time. If you're craving something savory, try grilled tofu, boiled eggs, or home-cooked chicken instead.

Sugary Drinks

From sodas to packaged fruit juices and flavored iced teas, sugary drinks are everywhere. But did you know they can do more than just spike your blood sugar? According to Dr. Sethi, they also contribute to chronic inflammation—a key player in cancer. Studies have linked excessive sugary drink consumption to a higher risk of breast, pancreatic, and colon cancers.

Want something refreshing but safe? Choose coconut water, lemon-infused water, or herbal teas.

Deep-Fried Foods

Crispy snacks like fries, pakoras, and samosas are comfort foods, especially during monsoon or festive seasons. But when food is deep-fried—especially in reused oil—it can produce a chemical called acrylamide. This compound has been linked to cancer in various studies.

Instead of deep frying, try air-frying, baking, or even pan-roasting your favourite snacks. You’ll cut down on harmful compounds without compromising too much on taste.

Charred or Burnt Meats

Love a good barbecue? Be careful. Cooking meats at high temperatures, especially until they’re charred or burnt, can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both linked to cancer risk.

Dr. Sethi suggests marinating your meat and adding herbs like rosemary, which can help reduce these chemicals. Or better yet, try steaming, baking, or slow cooking your meals for a safer—and often more flavorful—experience.

Alcohol

Many people assume a drink or two is harmless. But even moderate alcohol consumption can raise your risk of certain cancers, particularly breast and liver cancer. Alcohol affects hormone levels and interferes with the body’s ability to repair DNA.

Healthier alternatives? Fermented drinks like beetroot kanji, kombucha, or even plain sparkling water with lemon can keep you refreshed—without the risks.

Ultra-Processed Packaged Foods

Instant noodles, chips, and ready-to-eat meals might be a time-saver, but they’re loaded with preservatives, artificial flavoring, and very little nutritional value. Dr. Sethi warns that these foods promote chronic inflammation, which is closely linked to cancer.

Choose fresh, homemade options like oats upma, mixed veg khichdi, or millet porridge. These dishes are not only filling but also full of fiber and essential nutrients.

Don’t Forget to Move

Diet is just one piece of the puzzle. Studies consistently show that regular physical activity plays a big role in preventing cancer. Exercise helps regulate hormones, reduce inflammation, and maintain a healthy weight—all of which support your body in fighting off disease.

We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in.

More than the taste, it also has health benefits. What are those?

Stone Fruit - What Are Those?

As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside.

These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US.

What Are The Health Benefits?

Cherries

As per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat.

It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium.

It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease.

Peaches

As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.

The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium.

Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food & Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer.

Plums

The USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K.

They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals.

Lychee

The USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6.

Apricots

The USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium.

Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.

A new study published in BMJ Nutrition Prevention & Health has found that low-calorie or restrictive diets may be associated with a higher risk of depressive symptoms, particularly in men and people who are overweight or obese. The findings challenge previous research and highlight the potential mental health costs of calorie-cutting diets, especially when followed without proper nutritional guidance.

Healthy vs. Unhealthy Diets: What We Know

Traditionally, diets rich in whole foods—such as fruits, vegetables, whole grains, nuts, lean proteins, and fish—are linked to lower risks of depression. On the other hand, diets high in ultra-processed foods, refined sugars, saturated fats, and processed meats are associated with a greater risk of mental health issues. However, not all diets fit neatly into these categories, and many people follow restrictive eating plans for various health reasons. This new study set out to explore whether these restrictive diets themselves may be linked to depressive symptoms.

The Study: Diet Patterns and Depression Scores

Researchers analyzed data from 28,525 adults who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2018. Participants also completed the PHQ-9 questionnaire, a standard tool used to assess the severity of depressive symptoms.

About 8% of participants reported depressive symptoms. Diet types were grouped into four categories:

• Calorie-restrictive diets
• Nutrient-restrictive diets (low in fat, sugar, salt, fibre, or carbs)
• Established diets (such as diabetic diets)
• No specific diet

The majority—87%—were not following any specific diet. Only 8% reported being on a calorie-restrictive diet, and even fewer followed nutrient-restrictive (3%) or established (2%) dietary plans.

Key Findings: Dieting and Depressive Symptoms

The results showed that people on calorie-restrictive diets had slightly higher PHQ-9 depression scores than those not on a diet. The differences were more significant among overweight individuals and men.

Overweight individuals following calorie-restrictive diets had PHQ-9 scores 0.46 points higher.

Nutrient-restrictive diets led to a 0.61-point increase in depressive scores in the same group.

Men on nutrient-restrictive diets had higher cognitive-affective symptoms (thoughts and feelings linked to depression) compared to women.

All three diet types were associated with higher somatic symptoms (physical symptoms linked to emotional distress) in men.

Possible Explanations and Limitations

Researchers noted that participants might have inaccurately reported or classified their diets. Unlike clinical trials, real-life calorie-restricted diets often lack adequate nutrients, leading to deficiencies that could affect mental health.

The researchers suggest that poor nutrient intake, weight cycling, and physiological stress might contribute to the link between dieting and depression. They also highlight the role of nutrients like omega-3 fatty acids and vitamin B12 in supporting brain function—nutrients that may be lacking in restrictive diets.

While the effects seen in the study were modest, the findings add to growing concerns about the mental health impact of restrictive diets. Experts stress the need for well-designed studies that accurately assess diet and mental health links, particularly among vulnerable groups.