Did you know that, according to the State of the Global Workplace Report 2023the year 2022 has been reported as a record year for the highest levels of stress among workers worldwide? According to this report, in 2019, due to Covid-19, 38% of employees worldwide felt stress due to the closure of borders and workplaces, as well as the reduction of jobs.
However, for the 2022 survey, this percentage increased significantly, reaching 44% of workers who reported feeling stressed in their work, whether by lack of interest for their activities or due to more than Conflicts with their superiors. But what is stress and what causes it?
UNDERSTANDING STRESS
The word stress comes from the Latin “ squeeze“, which means “to cause tension”. According to Selye (1956), a medical researcher, stress is the “non-specific response of the organism to any demand made upon it”. The body in a stressful situation presents different symptoms which mobilize the energy reserves to defend.
The purpose of this reaction is to compensate for the tension, so that the body quickly returns to its normal balance (homeostasis). The biological response to these metabolic demands is to produce different substances, which can be toxic and have an impact on the health of the person depending on the level at which they are generated. Among the most common substances produced during the different phases of stress, we find:adrenaline, noradrenaline, cortisol and aldosterone.
SYMPTOMS OF STRESS
The stress we are exposed to every day due to our lifestyle can be physical – illness or injury –; emotional, – depression or anxiety –; mental, – obsessive thoughts –; and environmental, – extreme cold or heat, noise –; or a combination of several of them. The symptoms affect our quality of life and are usually manifested by: fatigue, memory lapses, decreased intellectual performance, headaches, muscle tension, gastrointestinal symptoms and insomnia.
Have you ever felt this way at some point? Probably yes, because we are all constantly subjected to stressful situations; however, it is important to know how to manage and regulate the reactions that occur to reverse these symptoms, and thus prevent stress from becoming chronic and significantly affecting your performance.
A SOLUTION TO STRESS: ADAPTOGENS
There are many tools that can help you, such as psychological therapies, physical activity, meditation and breathing techniques, rest and nutrition. A balanced diet is essential to alleviate the harmful effects of stress; however, often, with the diet we fail to complete all the nutrients that our body needs to combat stress. Fortunately, nowadays there are natural supplements that have been shown to have a beneficial effect on health and reduce stress levels, among which adaptogens stand out. You may be wondering… “adaptogens, what are they?”
ADAPTOGENS: ADVANTAGES
As their name suggests, the adaptogens are plants or roots that can help the metabolism adapt to its environment and have been used as traditional medicines for thousands of years in India, China, Korea and Japan. Currently, scientific studies have demonstrated their benefits.
Their regular consumption can increase resistance to stress, increase the resilience, adaptability and survival of the organism in the face of different factors and promote normal physiological functions. These beneficial effects are associated with various mechanisms, among which the modulation of the levels of stress-related hormones, such as cortisol.
TYPES OF ADAPTOGENS
There are various adaptogens such as Rhodiola (Rhodiola rosea), Eleutherococcus (Eleutherococcus senticosus) and Ashwagandha (Withania somnifera), which are safe to consume and have been approved for use in relieving symptoms of stress by the Committee on Herbal Medicinal Products (HMPC) of the European Medicines Agency.
Rhodiola
Its consumption has an effect at the level of the hypothalamic-pituitary-adrenal axis, helping to reduce endogenous secretion and balance plasma cortisol levels. It is recommended for its ability to stimulate the nervous system, improve work performance, reduce fatigue and increase mental performance.
Eleutherocoque
This plant has been traditionally used as a tonic to combat symptoms of fatigue and weakness, and it has been observed in various studies that it exhibits anti-stress, anti-inflammatory, immunomodulatory and antioxidant activity. Recently, its effect on symptoms of neurosis, chronic fatigue and bipolar disorders has been studied, with interesting results that encourage further research to provide specific conclusions.
Ashwagandha
Taking it can improve health and lifespan by improving the immune system, slowing down the aging process, revitalizing the body in case of weakness and creating a feeling of well-being.
You will usually find adaptogens in powder form and you can simply add them to a smoothie or your morning coffee to start feeling the benefits. Dare to try them, take them regularly and discover how your body reacts and adapts to the situations you experience on a daily basis. Remember that stress management must be done in a comprehensive way and that the use of adaptogens is simply one more factor that you can include in your daily habits to improve your health.