Useful Sauna Adjuncts: Adaptogenic Herbs

As an herbalist who has studied herbs and their functions for over 30 years, my favorite category of herbs are called adaptogens.

Herbal adaptogens have been proven to help the body adapt to stress and to exert a normalizing effect upon bodily processes. This dual directional ability of adaptogens to help the human body maintain homeostasis make them a wonderful option for a large number of people.

By consuming adaptogenic herbs combined with sauna therapy, you are adding a further level of support to your underlying bodily systems so they can perform optimally.

Below are my top two favorite adaptogenic herbs, their key benefits, supporting scientific research, and how to source top quality versions.

ASHWAGANDHA ROOT

Scientific Name: Withania somnifera

Main Bioactive Compounds and Solubility:

Withanolides (particularly Withanolide A). Withanolides are highly soluble in water so it is best consumed as a hot water extract (decoction) not as a tincture.

Historical and Modern Use:

Ashwagandha has been prized in India for several thousands of years as a tonic for overall vitality. In fact, it is still one of the most commonly consumed herbs in that country.

Modern research has corroborated the traditionally proven health claims mainly related to supporting stress management.

In my experience coaching over 400 clients, ashwagandha has consistently been one of the most well tolerated and useful adaptogenic herbs.

Clinical Research:

Numerous modern clinical studies have proven the power of this amazing plant, with specific emphasis shown for balancing cortisol levels and supporting the adrenal glands.

Clinical Study Title: A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.

Findings: The treatment group exhibited a significant reduction in scores on all the stress-assessment scales on Day 60, relative to the placebo group. The findings of this study suggest that a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life.

Source: www.ncbi.nlm.nih.gov/pubmed/23439798

Clinical Study Title: A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study

Findings: 98 participants completed the study. Between Days 0 and 60, the WSE 125 mg QD group decreased significantly more than placebo for mean mHAM-A score, serum cortisol, serum C-reactive protein, pulse rate and blood pressure, and increased significantly for mean serum DHEAS and hemoglobin.

Source: https://www.researchgate.net/publication/242151370_A_Standardized_Withania_Somnifera_Extract_Significantly_Reduces_Stress-Related_Parameters_in_Chronically_Stressed_Humans_A_Double-Blind_Randomized_Placebo-Controlled_Study

Contraindications:

Not recommended if you have sensitivities to the nightshade family, are pregnant or nursing, or are taking pharmaceutical medications.

Sourcing Ashwagandha:

While the entire ashwagandha plant has been shown effective, the root portion is the most studied and used for supporting the ability to adapt to and manage stress.

When sourcing ashwagandha root the important things to look for are that the product is certified organic (roots are immersed in soil and are more prone to bio-accumulate pesticides and herbicides) and free of fillers or additives.

Also, I recommend sources that have a full-spectrum of the active and “inactive” ingredients so that the true synergy of the herb is conveyed. Standardized extracts that do not also contain the whole root may be lacking important cofactors.

RHODIOLA ROOT

Scientific Name: Rhodiola rosea

Main Bioactive Compounds and Solubility:

Salidroside and rosavins. Both of these compounds are highly alcohol soluble so it is best consumed as a tincture (alcohol extract).

Historical and Modern Use:

Rhodiola has a rich history of use in Tibet, Siberia, Scandinavia, and China. Modern science has taken note of this and to date more than 180 studies have been published on its uses and chemistry for normalizing physiological functions.

Clinical Study Title:A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work.

Findings: Clinical study with an extra non-treatment group was performed to measure the effect of a single dose of standardized SHR-5 Rhodiola rosea extract on capacity for mental work against a background of fatigue and stress The study showed a pronounced antifatigue effect reflected in an antifatigue index defined as a ratio called AFI.

Source: www.ncbi.nlm.nih.gov/pubmed/12725561

Clinical Study Title: A randomised, double-blind, placebo- controlled, parallel-group study of the standardised extract shr- 5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue.

Findings: Significant effects of the SHR-5 extract in comparison with the placebo were observed in Pines’ burnout scale and the CCPT II indices omissions. It is concluded that repeated administration of R. ROSEA extract SHR-5 exerts an anti-fatigue effect that increases mental performance, particularly the ability to concentrate, and decreases cortisol response to awakening stress in burnout patients with fatigue syndrome.

Source: www.ncbi.nlm.nih.gov/pubmed/19016404

Contraindications

Not recommended in cases of bipolar, mania, paranoia, are pregnant or nursing, or are taking pharmaceutical medications.

Sourcing Rhodiola Root:

Like ashwagandha, purchase the root portion and make sure it is certified organic and a full-spectrum extract (i.e. not a standardized extract).

Conclusion:

Here at High Tech Health we believe sauna therapy to be the most powerful tool for restoring and maintaining optimal health. But true health is holistic, so adding in additional practices such as consuming adaptogenic herbs, eating nutrient dense foods, staying hydrated, having a regular fitness routine, and practicing mindfulness will help you round out your mind and body health and set the stage for a lifetime of wellness!