Now that we’re in spring, it’s time to get outside and play, and there’s an increasingly popular class of herbs called adaptogensthat can improve your performance. Although adaptogens have only recently come into the healthcare spotlight, the use of these herbs is not new, especially in cultures like India and China with a long history of natural medicine.
Adaptogens are plants and mushrooms that improve the body’s ability to respond to stress. Traditionally, they have been used to balance the body’s stress response, improve sleep, support the immune system, maintain reproductive health and yes, improve endurance and recovery after exercise.
The effects are subtle but real, and adaptogens are safe for long-term use in most populations. Despite a long history of use, we are only now beginning to see scientific studies supporting what many traditional healers have known for centuries.
You already know how important it is to nourish your body with whole foods and stay well hydrated for optimal exercise performance. To support your body’s hard efforts and give yourself a boost, consider adding the following herbs to your self-care routine.
Eleuthero
Eleuthero root (Eleutherococcus senticosus) is an herb from Siberia, used to support healthy blood sugar levels, optimal glycogen use and cellular energy production. Eleuthero has also been shown to support a healthy immune system. One study found that Eleuthero helps support healthy energy levels increase the time to exhaustion by reducing the build-up of lactic acid (the substance responsible for muscle soreness after a workout).
American Ginseng
American Ginseng (Panax quinquefolius) has long been used by the Native American people of North America. Studies suggest that supplementation could support healthy muscle recovery after exercise and healthy inflammatory responses, together supporting normal insulin sensitivity. This herb has It has been shown to support cognitive functionwhich can support faster response times. Ginseng has also been traditionally used to boost healthy, long-lasting energy levels, making it ideal for endurance athletes.
Maca
maca root (Lepidium meyenii) is a Peruvian herb that grows in the high Andes, where it serves as a spice important food source. Traditionally, Maca is valued for its properties high nutritional value and ability to support fertility.
Studies suggest that supplementation can support endurance and endurance, as well as a healthy libido. Additionally, studies suggest that Maca may improve endurance and reduce exercise-induced oxidative stress.
Turmeric
Turmeric (Cucurma longa) is a root whose primary active ingredient, Cucumbersupports a healthy inflammatory response in the body, making it an ideal addition to any athlete’s diet. Cucurmin supplementation can also support healthy oxidative stress and the antioxidant capacity of the blood. A combination of cucumber and piperinea component of black pepper, supports healthy muscle recovery after training.
Cordyceps
Cordyceps (Cordyceps sinensis) is a mushroom highly valued in traditional Chinese medicine. It is used by modern herbalists to support endurance and energy levels, in addition to stimulating a healthy immune response. Long-term supplementation is allowed improving tolerance to high-intensity exercise. Additionally, studies suggest that Cordyceps may exist in some populations support a healthy metabolic thresholdabove which lactic acid accumulates.
Now get outside, get active and consider using adaptogens to improve performance and overall health. As always, it is important to consult a healthcare practitioner and find high-quality sources when using any herbs or supplements.
Writer Katie Gerber is a holistic health and nutrition coach who serves clients locally and online. In 2014, she completed Aviva Romm’s Herbal Medicine for Women certification. After hiking the Pacific Crest Trail in 2014 and the Colorado Trail in 2016, Katie decided to use her knowledge of botanical medicine and nutrition to help fellow wilderness enthusiasts in their quest for more energy and better health. She transitioned from her career as a pastry chef and enrolled at the Institute for Transformational Nutrition. She now uses her lifelong passion for holistic health with her background in culinary arts to help people live healthier lives, in tune with nature. Katie writes for various publications and speaks at local events. When she’s not writing and working with clients, you’ll likely find her in the mountains, in the garden, or in the kitchen testing recipes. Read more about Katie, her articles and her adventures on her website.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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