(4 min read)
Do plants still hold the answers for stress and mental health?
In honour of Health Awareness Month, let’s drive straight into the world of complementary medicines. For centuries, herbal medicine has played an important role in the healthcare system. With global increasing interest to a natural solution, the question surfaces: Do plants still hold the answers to all our stressors?
Herbal Supplements for Stress and Mental Health: Nature’s Remedies for a Calmer Mind
Stress has been a part of human existence since the beginning of time, originally recognized as a racing heart, tense muscles, and restless thoughts. But today we understand stress to be more than just a fleeting feeling. It is a physiological response driven by hormones like cortisol and adrenaline. When short-lived, stress can be useful for sharpening focus and preparing the body for challenges. But when it lingers, it can take a toll on mental and physical health.
Types of Stressors: Negative, Positive, Internal and Habitual
Here are the main types of stressors:
- Negative stressors are pressures or challenges that the body and mind perceive as harmful or overwhelming. When prolonged, distress can contribute to anxiety, burn-out, and various health issues.
- Positive stressors emerge from life events that challenge and inspire individuals. These experiences, while demanding, can encourage adaptability and lead to a greater sense of achievement and fulfilment.
- Internal Stressors is stress that comes from within. This includes perfectionism, fear of failure, self-doubt, or a negative thought pattern. Learning to manage internal stressors can significantly improve mental well-being.
- Habitual Behaviour Patterns tend to manifest through overworking, procrastination, lack of boundaries, and poor time management which can contribute to chronic stress.
This begs the question—how did people manage stress throughout history? For centuries, plants have been the go-to remedy, with herbs used to calm the mind and restore balance.
Nature’s Remedies for Stress and Mental Health
Fortunately, nature offers plant-based allies that can help restore balance and support a calmer mind. Let’s go through a few:
Ashwagandha (Withania somnifera)
Ashwagandha, often referred to as “Indian ginseng” or “winter cherry,” is a cornerstone of traditional Ayurvedic medicine and is classified as an adaptogen—a substance that helps the body adapt to physical and emotional stress. Its root and leaf extracts have been widely studied for their stress-relieving and neuroprotective properties.
Scientific research has shown that Ashwagandha may help regulate the body’s stress response by lowering levels of cortisol, the primary hormone released during periods of chronic stress. [1] Elevated cortisol over time can contribute to anxiety, fatigue, impaired cognitive function, and even weakened immunity. By modulating cortisol production, Ashwagandha supports a more balanced hormonal environment and promotes resilience to stress.
Rhodiola (Rhodiola rosea)
The ‘‘golden root’’ is known for its ability to reduce mental fatigue, improve focus, and boost energy. Studies indicate that rhodiola enhances resilience to stress and may even support mood balance. Ideally recognized for its ability to help the body adapt more effectively to stress. [2]
From a physiological perspective, Rhodiola is believed to influence the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s response to stress. By controlling this system, Rhodiola helps maintain a more balanced stress response and reduces the impact of cortisol, the primary stress hormone.
Pharmacologically, Rhodiola’s active compounds, particularly rosavin and salidroside, are thought to affect the levels and activity of key neurotransmitters such as serotonin, dopamine, and norepinephrine. By supporting their balance, Rhodiola may enhance mental clarity, improve emotional resilience, and promote a calm, focused state of mind. [3]
Valerian Root (Valeriana officinalis)
Valerian root is well known for its natural sedative. It is commonly taken to support more restful sleep and to help manage symptoms of mild anxiety.
Valerian is believed to increase the availability of gamma-aminobutyric acid (GABA)—a key neurotransmitter that helps quiet neural activity and promote a sense of calm. By enhancing GABA signalling, valerian can reduce anxiety with studies showing that valerian root induced sleep and improved sleep quality. [4]
Panax Ginseng (Panax ginseng)
Panax ginseng is an adaptogenic herb known for boosting energy, sharpening mental focus, and helping the body manage stress more effectively.
Its main active compounds, ginsenosides, are believed to influence the nervous system, support immune function, and help regulate the body’s stress response. [5] Ginseng is also valued for strengthening immune defences, making it a well-rounded choice for overall wellness.[6]
In Conclusion: Supporting Mental Well-being, the Natural Way
In today’s fast-paced world, stress, anxiety, and mental fatigue have become nearly a universal experience. Keeping up with daily demands may get tough, our minds and bodies are often stretched thin.
Herbal allies like Ashwagandha, Rhodiola rosea, Valerian Root, and Panax Ginseng have been used for centuries across various traditional systems of medicine to restore balance, and support a calmer mind. Each of these herbs brings its own unique benefits:
- Ashwagandha helps regulate cortisol levels and promotes mental clarity.
- Rhodiola Rosea enhances energy and focus, particularly in times of stress or fatigue.
- Valerian Root soothes the nervous system and encourages restful sleep.
- Panax Ginseng improves stamina and supports overall adaptability to stress.
Together, these herbs form a powerful toolkit for navigating modern-day stress, naturally and holistically.
Genologix offers a formulated selection of herbal supplements designed to support your mental and emotional well-being in a way that suits your unique needs. With options like Ashwagandha, Rhodiola, Valerian and Panax Ginseng, it’s all about finding the right fit for your lifestyle.
After all, when it comes to your well-being, nature often knows best!
The information provided in this blog is intended for informational purposes only and should not be construed as medical advice. The content is based on current research and general health principles, but it is not a substitute for professional medical consultation. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment. Do not disregard professional medical advice or delay in seeking it because of something you have read in this blog. Genologix and its contributors are not liable for any actions taken based on the information provided in this blog.
Kimica Maniraj (B.Pharm)
The Genologix Team
References:
- Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.
- Spasov AA, Wikman GK, Mandrikov VB, Mironova IA, Neumoin VV. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine. 2000 Apr;7(2):85-9. doi: 10.1016/S0944-7113(00)80078-1. PMID: 10839209.
- Cropley M, Banks AP, Boyle J. The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms. Phytother Res. 2015 Dec;29(12):1934-9. doi: 10.1002/ptr.5486. Epub 2015 Oct 27. PMID: 26502953.
- Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006 Dec;119(12):1005-12. doi: 10.1016/j.amjmed.2006.02.026. PMID: 17145239; PMCID: PMC4394901.
- Kang S, Min H. Ginseng, the ‘Immunity Boost’: The Effects of Panax ginseng on Immune System. J Ginseng Res. 2012 Oct;36(4):354-68. doi: 10.5142/jgr.2012.36.4.354. PMID: 23717137; PMCID: PMC3659612.
- Song X, Hu S. Adjuvant activities of saponins from traditional Chinese medicinal herbs. Vaccine. 2009;27:4883–4890. doi: 10.1016/j.vaccine.2009.06.033. [DOI] [PubMed] [Google Scholar]