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

A new study published in the Journal of Periodontology highlights that people in the UK who follow a Mediterranean-style diet may enjoy better gum health and lower levels of gum disease. Conducted by researchers at King’s College London, the findings show a link between diet, inflammation, and periodontal disease severity.

What the Study Found

The research evaluated 200 hospital patients who were part of the King’s College London Oral, Dental and Craniofacial Biobank. Participants underwent dental examinations, provided blood samples, and completed detailed dietary questionnaires.

The analysis revealed that individuals whose diets resembled the Mediterranean pattern, rich in legumes, vegetables, fruits, and olive oil, had lower levels of gum disease and systemic inflammation. On the other hand, patients who consumed diets high in red meat and deviated from the Mediterranean model were more likely to present with severe gum disease.

Researchers also measured circulating inflammatory markers. People with less healthy diets showed higher levels of Interleukin-6 (IL-6) and C-reactive protein (CRP), both indicators of systemic inflammation. In contrast, those following a plant-rich diet had lower levels of these markers.

Why the Mediterranean Diet Matters

The Mediterranean diet is widely recognized for its emphasis on whole, nutrient-dense foods such as fruits, vegetables, legumes, whole grains, nuts, and healthy fats like olive oil. It has already been associated with a reduced risk of major chronic illnesses, including heart disease, certain cancers, and neurodegenerative disorders.

According to the researchers, diet plays a significant role in human health by influencing the immune system and inflammation. This effect largely depends on the types of molecules present in food, including macronutrients, micronutrients, and phytochemicals. Plant-based diets are often rich in these components, which may contribute to reduced inflammation throughout the body.

Implications for Gum Disease

The study’s findings add weight to the idea that gum disease should not only be treated with dental procedures but also considered in the broader context of lifestyle and diet.

Dr. Giuseppe Mainas, first author of the study and postdoctoral researcher at King’s College London, noted:

“Our findings suggest that a balanced, Mediterranean-type diet could potentially reduce gum disease and systemic inflammation. We observed that there may be a connection between periodontal disease severity, diet, and inflammation. These aspects should be holistically considered when assessing treatment for periodontitis in patients.”

A Step Toward Better Oral Health

Professor Luigi Nibali, lead author and Professor of Periodontology at King’s College London, emphasized the growing importance of nutrition in dental health.

“There is emerging evidence about the role that a balanced diet might have in maintaining a periodontal healthy status. Our research shows the potential effect that a nutrient-dense, plant-rich diet could play in improving the nation’s gum health. Nevertheless, more investigation is needed to develop personalized approaches to help people manage their gum health,” he said.

The research is an important step in understanding how dietary choices affect oral and systemic health. While more studies are needed to confirm the long-term effects and create practical dietary guidelines for gum health, the message is clear: what we eat may directly influence not just our heart and brain, but also the health of our gums.

Weight loss is never a linear process, there are highs and lows, and the process can be grueling. Although exercise is a big part of it, your diet needs to be consistent as well. However, stopping yourself from indulging in many of these unhealthy foods can be difficult. Many people even wonder whether cutting out food can help or not.

To put things in perspective, the online weight loss coach shared her own weight loss journey. Online weight loss coach Amaka has gained a following by sharing her own success story of losing 25 kg in just four months. She achieved this through a mix of methods, including intermittent fasting, strength training, and a focus on what she calls "detox drinks." Her advice is all about making sustainable changes, and she recently put together a simple, easy-to-follow guide on her social media.

8 Foods You Should Avoid & Swap For Weight Loss

The guide isn't just about what foods to avoid, but it also gives a list of smart, delicious swaps you can make instead. Amaka's goal is to help people change their eating habits without feeling like they're missing out.

Sugary Drinks

Avoid: Stay away from sodas, sweetened juices, and high-calorie energy drinks, which contain a lot of sugar without any nutritional value.

Swap: Choose healthier options like water, green tea, or black coffee. You can also try making your own detox water with lemon and chia seeds for a flavorful, low-calorie drink.

Fried Foods

Avoid: Skip fried items like french fries and fried chicken. Frying food adds a large amount of fat and calories, making them a poor choice for your waistline.

Swap: Cook your food using healthier methods. Opt for grilled, air-fried, boiled, or baked meals. This simple change can significantly reduce your calorie intake and still give you great flavor.

White Bread & Refined Carbs

Avoid: Refined carbs like white bread and pasta are quickly digested and can cause sugar spikes. They don't provide the lasting energy you need.

Swap: Switch to whole-grain options, which are rich in fiber and keep you feeling full. Good choices include whole-grain bread, brown rice, oats, or nutritious sweet potatoes.

Processed Snacks

Avoid: Packaged snacks like chips and cookies are often loaded with unhealthy fats, salt, and sugar. They are designed to be addictive and offer very little in terms of nutrition.

Swap: Choose healthier, homemade alternatives. Try making your own air-popped popcorn, or snack on carrot and cucumber sticks with a little peanut butter. Greek yogurt with fruit is another great option.

Ice Cream & Sugary Desserts

Avoid: Most ice creams and desserts are packed with sugar and unhealthy fats, making them a major obstacle to weight loss.

Swap: You can still enjoy a treat by making a healthier version. Blend Greek yogurt with bananas and berries, then freeze it in small cups. You can also have a small piece of dark chocolate to satisfy your sweet cravings.

Heavy Creamy Sauces

Avoid: Be mindful of high-calorie sauces and dressings like mayonnaise. They can quickly add hundreds of calories to an otherwise healthy meal.

Swap: Use low-calorie alternatives. A great swap is a dressing made with mashed avocado, olive oil, and lemon. Greek yogurt also works well as a healthy, low-fat sauce.

Processed Meats

Avoid: Meats like sausages and hotdogs are often high in fat, sodium, and preservatives. They can be very unhealthy for your body and your weight loss goals.

Swap: Go for lean, healthy proteins. Good choices include grilled chicken, fish, turkey, and eggs. These foods provide the protein you need to build muscle and stay full without all the extra calories.

Excess Alcohol

Avoid: Beer, cocktails, and shots are often high in calories and can slow down your metabolism, making it harder to lose weight.

Swap: Drink alcohol in moderation. A small glass of red wine is a better option. You can also try sparkling water with fresh lemon and mint for a refreshing, calorie-free alternative.

Food policy experts had cautiously hoped that the new health secretary, Robert F. Kennedy Jr., might finally address the nation’s poor diet and reduce reliance on ultraprocessed foods. But many expressed disappointment following Tuesday’s White House report detailing the Make America Healthy Again (MAHA) commission’s plans to tackle childhood chronic disease.

While the report includes promising initiatives such as offering healthier meals in schools and promoting breastfeeding, it remains vague about how these policies would be implemented or funded. The New York Times quoted Kelly Brownell, professor emeritus at Duke University’s Sanford School of Public Policy, saying, “Even if all of the initiatives in the report were put into action, the industry will not be required to change how it manipulates and markets foods that drive poor health in children.”

Contrast With Previous Report

The new report contrasts sharply with MAHA’s first report in May, which focused on identifying drivers of poor health in American children. Jerold Mande, adjunct professor of nutrition at Harvard T.H. Chan School of Public Health and former federal food policymaker, described the initial report as “revolutionary in its focus” on ultraprocessed foods and the companies producing them.

“[The new report] seems more in line with food industry interests than the previous one, as if it was written to just maintain the status quo,” Mr. Mande told The New York Times. Ultraprocessed foods were mentioned only a few times, primarily in describing efforts to define them.

Industry Response

Following the report’s release, industry groups largely welcomed its recommendations. The Food Industry Association, representing producers and retailers, issued a statement of support, and the Consumer Brands Association called it “a very ambitious” set of policy recommendations it would help implement, The New York Times reported.

The report also permits schools and federal nutrition programs to offer whole milk instead of just lower-fat options, a change long supported by the dairy industry. Marion Nestle, professor emerita of nutrition and public health at New York University, highlighted this as a key example of industry-favored policy.

Limits of Voluntary Industry Cooperation

So far, Mr. Kennedy has relied on voluntary cooperation from the food industry rather than mandating change. This approach has succeeded in some areas, such as reducing artificial dyes in foods. However, experts note that larger drivers of ultraprocessed food consumption, low cost, heavy marketing, and high fat, sugar, and salt content, are unlikely to be addressed without regulation.

Christina Roberto, director of the Center for Food and Nutrition Policy at the University of Pennsylvania, told The New York Times, “The issues they’re focused on for food and nutrition are really spot on. But the devil is completely in the details.” She added that policies like sugary drink taxes, which have proven effective in other countries, could reduce consumption and improve health outcomes.

Support for Some Proposals, Gaps in Regulation

The report also lists measures that policy experts support, such as expanding research on nutrition, improving hospital and federal program meals, scrutinizing food additives, and closing the longstanding “GRAS loophole” that allows companies to introduce new chemicals without FDA approval.

Yet, experts said the report lacks clarity on how the FDA would increase oversight, particularly amid staffing and funding cuts. Jennifer Pomeranz, associate professor of public health policy at NYU, told The New York Times that even if additives like artificial dyes are removed, foods could remain high in sugar, sodium, and fat.

A draft version obtained by The New York Times in August proposed “ways to lower added sugar and sodium in packaged foods,” a line removed from the final report. “You assume that food industry lobbying got that taken out,” Dr. Nestle said. She also criticized vague language suggesting that companies would police themselves to limit marketing unhealthy foods to children.

Longstanding Challenges Remain

Experts noted a tension between the administration’s stated goal of improving public health and its actions, such as cuts to SNAP benefits and the elimination of large-scale nutrition education programs. Many see the report as similar to past administrations’ efforts: a list of reasonable proposals without strong enforcement mechanisms.

“Administration after administration, independent of the political party, has been unwilling to tackle the food industry,” Dr. Brownell told The New York Times. “As long as the industry isn’t required to change, it won’t.”