Adaptogens : A Long-Game Strategy for Supporting Immune System Health During the Corona Virus Battle

Holding a particularly beautiful Withania somnifera

As the number of confirmed Covid-19 cases rises globally, we are being urged to “flatten the curve,” an epidemiological term for slowing the spread of the virus. The idea is to limit contact between individuals and halt a spike in the number of people infected with novel Corona virus at one time—as such an event would overload our hospital systems, spelling disaster. 

In addition to social distancing, folks who are not at greatest risk of succumbing to Covid-19 can limit our chances of having to be in a hospital facility due to other health issues by taking especially good care of ourselves at this time. What with cold and flu season still being in full swing, this may feel like a tall order. But all is not lost. 

One way that we can absolutely decrease our chances of falling ill to seasonal cold and flu is by putting our energy into strengthening our immunity. How? Leaning on our allies in the plant world, eating nourishing foods, taking selective supplements, getting lots of sleep and—as much as is possible given the pandemic—limiting stress levels. 

Right now, I’d like to focus on a specific set of plant allies that support immunity and help us manage stress that are called adaptogens. Having worked with this class of herbs to support both myself and others through periods of burnout, I want to throw a hat in the ring for these amazing botanicals. 

Adaptogens for Immune System Support

Adaptogens are herbs that help the body adapt to stress, strengthen the immune system and increase resistance to illness. In the face of various environmental, emotional and physical stressors, these herbs help the body return to a state of resilient homeostasis. Impacting the endocrine, immune and nervous systems, adaptogens are a group of herbs that are good to take on a daily basis, as part of an ongoing regimen for good health. They help us build reserves of strength that we can call on when faced with various threats. 

One note about the way that these herbs are written: I have shared the common name of each plant in bold and the Latin name in italics beside it, which follows the binomial nomenclature system. The first Latin word will be the name of the plant’s genus and the second will be the plant’s species name. The genus name of an organism is like the organism’s last name and the species name is like that organism’s first name. Species names help us understand the individuality of an organism. My Latin name, for example, would be Turner, Jess. 

Why are Latin names important? Common names are often region-specific, unique to a particular historical time period, ailment that the herb was used to treat, or language. A single genus of plants may contain hundreds of species, with each species having a unique chemical make-up and set of constituents. By specifying species names, we can drill down on the plant specific to the conditions we seek to treat. 

Just like us Homo sapiens, plants are complex, multi-faceted beings. While there may be an urge to ask what specific compounds in a plant are responsible for their medicinal actions, and try to single them out in supplement form, as herbalists we want to encourage folks to see plants in a holistic manner. This means, yeah sure, there’s probably some lab that has isolated a single potent constituent (such as allicin in garlic), but the best way to fully reap the benefits that medicinal herbs have to offer is to work with them in whole form, over longer periods of time. 

Here’s that list of adaptogens: 

Ashwagandha - Withania somnifera 

Aswagandha targets the adrenal glands/endocrine system, is antioxidant, promotes sleep, supports cognitive function and memory recall. Ashwagandha, which means “horse sweat”in Sanskrit, is neuroprotective and antioxidant, increasing stamina. This is a building herb that is great for people who get physically worn down by stress or have trouble putting on weight. If you have sleep issues, don’t take Ashwagandha one night expecting it to knock you out. Rather, take it as part of a long-game strategy for supporting your ability to relax enough throughout the day to be able to fall asleep at bedtime.

Astragalus - Astragalus membranaceus 

Poly saccharide-rich Astragalus protects and helps to modulate the immune system, supporting the thymus and spleen. I think of plants that are immuno-modulating as have an intelligence which helps the immune system either ramp up if under-performing, or take a back seat if over-performing. Astragalus has been shown to have anti-viral activity and is useful for many viral conditions.

Licorice root - Glycyrrhiza glabra 

A moistening, laxative, anti-inflammatory, anti-viral and anti-histamine herb, Licorice supports liver function and targets the respiratory system. Good for dry lung conditions, asthmatic people and folks dealing with inflammation due to eating foods to which they are intolerant. Licorice should not be taken long-term or by those who suffer from high blood pressure.

Maca - Lepidium meyenii 

Maca is energizing, stimulant, aphrodisiac, uplifting, improves memory and neuro-protective. Growing in harsh conditions in the high Andes mountains, it increases physical stamina, lowers blood-glucose levels and improves memory.

Schisandra - Schisandra chinensis 

Schisandra is called wu wei zi, or “Five Flavor Berry” in Traditional Chinese Medicine because the berries have all five flavors recognized in TCM: sweet, sour, salty, bitter and pungent. Schisandra berries are energizing, anti-inflammatory, antioxidant, nervine and calming. They regulate blood sugar, support the respiratory system and both protect the liver and help to regenerate damaged liver cells. Schisandra helps to alleviate anxiety, while increasing alertness. Both powerful and gentle, she is one of my favorites! 

Rhodiola - Rhodiola rosea 

Rhodiola is a mood elevator that stimulates the thyroid and regulates blood sugar. It is anti-viral and neuroprotective, reduces stress-related fatigue, enhances alertness, alleviates muscle spasms and improves memory. Rhodiola is a very drying herb, so folks with a dry constitution should be careful—it can exacerbate vaginal dryness, dry skin, a dry cough and any other dry conditions. The plant can also worsen manic episodes so it should not be taken by people who have bipolar disorder or experience such episodes. 

Tulsi/Holy basil - Ocimum sanctum 

Tulsi is uplifting, increases blood circulation to the brain stem and anti-depressant. It supports sleep and regulates blood sugar. In my opinion, this is an herb most widely-suited to just about everyone. 

Reishi - Ganoderma lucidum 

Reishi is supportive to the respiratory and digestive systems, immuno-modulating, calming and anti-inflammatory.  An excellent herb for those who suffer from chronic inflammatory conditions, particularly inflammatory respiratory conditions. Take this herb regularly to help cultivate a general sense of well-being.

Before taking any herbal supplement you should always consult with your doctor, especially if you are on any medications. 

———————-

Sources

Buhner, Stephen Harrod. Herbal Antibiotics: Natural Remedies for Emerging and Resistant Viral Infections. Storey Publishing, 2013.

Gonzales, Gustavo F. “Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands.” Evidence-based complementary and alternative medicine : eCAM vol. 2012 (2012): 193496. doi:10.1155/2012/193496

Reid, Daniel. The Complete Book of Chinese Health and Healing: Guarding the Three Treasures. Shambhala Publications, 1994.

Stansbury, Jill. Herbal Formularies for Health Professionals Volume 2: Circulation and Respiration. Chelsea Green Publishing, 2018.

Winston, David. Adaptogens: Herbs for Strength, Stamina and Stress Relief, 2nd Edition. Healing Arts Press, 2019.