Adaptogenen: Wat zijn dat?
Ik heb een drukke maar de leukste baan op aarde. Ik woon tegenwoordig in New York, the city that never sleeps, ik heb mijn kantoor in Amsterdam wat gewoon lekker doorgaat en ik vlieg overal naartoe om mijn dromen te verwezenlijken. Ik sta positief in het leven en stap vaak uit mijn comfort zone wat betekent dat het leven niet altijd easy is maar ik ben desondanks zo ontzettend tevreden en gelukkig. Helaas komt er soms best veel stress bij kijken. Zelfs als een geluksvogel als ik, tweet tweet! Ik probeer daardoor altijd in mijn lichaam te zoeken naar de juiste balans door onder andere de stressrespons te verminderen en dat is niet altijd makkelijk. Maar als ik niet naar mijn lichaam luister dan geeft het signalen af. Ik word dan namelijk kortademig en krijg hartkloppingen. Say whaaat! Dus dat probeer ik te voorkomen…
Foto: Emma Peijnenburg
Ik mediteer tegenwoordig iedere ochtend 10 tot 15 minuten, ik ga minstens 1 keer in de week in bad, leef zoveel mogelijk in het hier en nu, doe vaker dansjes met vrienden en ga sowieso iedere week naar yoga les.
Daarnaast ik gebruik ook met regelmaat adaptogenen in mijn voedingspatroon. Dit zijn kruiden die hun functie kunnen aanpassen volgens de specifieke behoeften van het lichaam. Bij het ontstaan van bijvoorbeeld stress zal de balans tussen de hormonen worden verstoord. Deze verstoring wordt meteen opgemerkt door de adaptogenen. En er wordt ingegrepen door de verhoging van ongewenste hormonen te blokkeren. Daardoor hebben ze allemaal soortgelijke resultaten op vlak van gemoedstoestand (angst, vermoeidheid, lusteloosheid), hormonen, libido, testosteron en andere gunstige effecten die te maken hebben met onze hormoonbalans. In de Westerse cultuur hebben we ze net pas “ontdekt” maar ze worden al eeuwenlang in Chinese en Indiase Ayurvedische geneeskunde gebruikt. Zoals jullie waarschijnlijk op mijn social media (voornamelijk Insta stories) hebben gezien doe ik ze regelmatig in mijn thee, sap, smoothies en matcha latte’s.
De lijst van adaptogenen is groot, maar zie hieronder een lijst van mijn favorites…
Ashwanganda
Dit is een van de populairste adaptogeen en ook mijn favoriet. Het verlaagt de cortisol en verhoogt de immuniteit tegen stress. Daarnaast heeft het een versterkende en ontstekingsremmende en rustgevende werking. En erg rijk in ijzer.
Heilige basilicum (Tulsi)
Ik ben gek op dit kruid. Het is lekker en het helpt stress te verlagen. En is daardoor ook goed voor de spijsvertering want het maakt je onrustige buik weer rustig. Daarnaast bevordert het, zoals elk goed adaptogeen, ook je uithoudingsvermogen. Mijn moeder heeft het in de kruidentuin dus ik pluk altijd een flinke bos en maak er pesto van. Heerlijk!
Chaga
Chaga is een paddenstoel dat beschikt over sterke anti-inflammatoire en immuunsysteem balancerende eigenschappen. Het reguleert de bloedsuikerspiegel en het verbetert de spijsvertering. Je krijgt meer energie, slaapt rustiger en versterkt je immuunsysteem. Ik gebruik het in poedervorm.
Maca
Maca geeft energie wanneer je je niet echt fit voelt en zorgt voor ontspanning wanneer je angstig of gestrest bent. Het heeft met name invloed op je bloeddruk, bloedsuikerspiegel en hormoonspiegel. Daarnaast bevordert het een gezonde hormoonproductie, waardoor het libido verhogend is en vruchtbaarheid kan verbeteren. Ik gebruik dit al jaren in mijn smoothies en I love it!
Rozenwortel
Het helpt bij mij bij tijdelijke, kortdurende momenten van stress. Ook heeft het een gunstig, rustgevend effect op het zenuwstelsel, de bloedsomloop en de spijsvertering.
Wat zijn jouw favoriete adaptogenen? Laat het mij weten in de comments hieronder!
Note: Adaptogenen zijn een natuurlijke manier om je gezondheid te ondersteunen, maar je moet nog steeds voorzichtig zijn bij het gebruik ervan. Je kan ook van iets goeds te veel hebben! Raadpleeg eventueel eerst je arts voordat je de adaptogenen in je dieet toevoegt, vooral als je borstvoeding geeft of zwanger bent.
Bronnen
- Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stree-protective activity. Pharmaceuticals 2010; 3: 188-224.
- Panossian A, Wikman G. Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Curr Clin Pharmacol 2009;4:198-219.
- Kuo J, Chen KW, Cheng IS, Tsai PH, Lu YJ, Lee NY. The effect of eight weeks of supplementation with Eleutherococcus senticosus on endurance capacity and metabolism in human. Chin J Physiol 2010;53:105-11.
- Darbinyan V, Kteyan A, Panossian A, Gabrielian E, Wikman G, Wagner H. Rhodiola rosea in stress induced fatigue–a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine 2000;7:365-71.
- Vinod PS, Shivakumar H. A current status of adaptogens: natural remedy to stress. Asian Pac J Trop Dis 2012;S480-S490.
- NCBI
- Herbologie.nl
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