Finding Balance in the Stress Response
We are all a mix of highs and lows, energy and stillness, joy and sorrow. Just like the yin and yang of Taoist philosophy, our bodies strive for balance—what scientists call homeostasis.
At the core of this balance is the hypothalamic-pituitary-adrenal (HPA) axis, a critical connection between the nervous and endocrine systems. This axis controls the release of cortisol, the body’s primary stress hormone, which influences metabolism, immunity, cardiovascular function, and emotional well-being. While the HPA axis is designed to help us adapt to challenges, chronic stress can disrupt this delicate system, leading to imbalances in cortisol production.
Supporting HPA function is essential for maintaining the body's resilience. In poetic terms, it allows us to flow with life’s highs and lows rather than being overwhelmed by them. Below, we explore how the HPA axis regulates stress and seven powerful adaptogenic herbs that help restore balance and vitality.
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The HPA Axis and Circadian Rhythm
The HPA axis follows a daily rhythm, orchestrated by the hypothalamus, which releases corticotropin-releasing factor (CRF) in a 24-hour cycle. This signal prompts the pituitary gland to produce adrenocorticotropic hormone (ACTH), which in turn stimulates the adrenal glands to release cortisol.
Cortisol plays a vital role in keeping us alert and energized in the morning, peaking about 30 minutes after waking (the cortisol awakening response). Throughout the day, cortisol gradually declines, reaching its lowest point around midnight. When functioning properly, this cycle keeps our metabolism, immune system, and mood in check.
The HPA Axis and Stress Response
In addition to its circadian rhythm, the HPA axis is highly responsive to stress. Everyday stressors—traffic jams, bad news, lack of sleep, skipped meals, or emotional turmoil—all activate the HPA system. When this happens, the brain signals the adrenal glands to release norepinephrine, epinephrine, and cortisol, leading to the classic stress response: a racing heart, increased alertness, and heightened energy.
While this response is designed for short-term survival, chronic stress can dysregulate cortisol levels, leading to fatigue, anxiety, poor immune function, and metabolic issues. This is where adaptogens come into play.
7 Adaptogens That Support Adrenal Health
Adaptogens help the body adapt to stress by normalizing HPA function, rather than overstimulating or suppressing it. Whether cortisol needs to be boosted or calmed, these herbs help maintain balance. Here are seven powerful adaptogens that support adrenal resilience:
1. Ashwagandha (Withania somnifera)
An Ayurvedic powerhouse, ashwagandha is revered for its ability to support energy, mood, and cognitive function. Rich in withanolides, it has been shown to reduce cortisol levels and promote a balanced stress response. In a clinical trial, participants who took 300 mg of ashwagandha extract daily reported reduced stress and improved well-being.
2. Astragalus (Astragalus membranaceus)
A staple in Traditional Chinese Medicine, astragalus is known for its ability to boost energy, immune function, and cardiovascular health. Research suggests that astragalus modulates stress hormones and inflammatory cytokines, making it a valuable ally in adaptation to stress and immune resilience.
3. Holy Basil (Ocimum sanctum)
Also known as tulsi, holy basil is a sacred herb in India, often consumed as tea. Rich in phytochemicals and essential oils, it has been shown to balance cortisol and support a healthy stress response. Clinical studies suggest that taking 300 mg daily improves cognitive function and 1,000 mg daily supports mood stability.
4. Maca (Lepidium meyenii)
Native to the Andes, maca is a nutrient-dense root rich in unique compounds like macamides and alkaloids. It has been traditionally used to enhance libido, energy, and hormonal balance. Research suggests maca supports HPA axis function, mood, and reproductive health, especially in postmenopausal women.
5. Rhodiola (Rhodiola rosea)
A high-altitude plant used by Russian and Scandinavian cultures, rhodiola is known for its ability to enhance endurance, mental performance, and stress resilience. Clinical trials show that doses of 340-680 mg per day can support mood, energy, and cognitive function by modulating the cortisol awakening response.
6. Schisandra (Schisandra chinensis)
This adaptogenic berry has a long history in Chinese medicine for supporting the liver, stamina, and mental clarity. Schisandra’s lignans have been shown to modulate HPA axis function and promote overall vitality. Research suggests it also supports immune health and quality of life in menopausal women.
7. Eleuthero (Eleutherococcus senticosus)
Also known as Siberian ginseng, eleuthero has been widely studied for its ability to enhance stamina, immune health, and stress resilience. Studies indicate it supports mental performance, endurance, and metabolism, with 800 mg per day improving energy and cardiovascular function.
Adaptogens and Stress Resilience
Just like yin and yang, stress can be beneficial in the right balance but harmful in excess. The key is to help the body respond flexibly rather than being overwhelmed.
Adaptogens are unique in that they normalize physiological function—whether the body needs calm or stimulation. Beyond managing stress, these herbs support metabolism, immune function, hormonal balance, and overall well-being.
By incorporating adaptogens into daily life, we can create a foundation for resilience, harmony, and long-term health—allowing us to navigate life’s ups and downs with greater ease and vitality.
Check here out our Adrenal HPA Support Supplements