Adaptogens: Countering the Detrimental Effects of Stress
Chronic stress is a ubiquitous foe in today's world, with detrimental effects on men's health. It can lead to a multitude of issues, including fatigue, impaired sleep, weakened immunity, and even sexual dysfunction (1). Adaptogens, a specific class of herbs, have garnered increased attention for their potential to assist the body in adapting to stress (2).Research suggests ashwagandha (Withania somnifera), a prominent adaptogen herb in Ayurvedic medicine, can significantly reduce cortisol, the primary stress hormone, in men experiencing chronic stress. This translates to real-world benefits, with studies showing improvements in anxiety symptoms and insomnia (3). The proposed mechanism of action involves ashwagandha's potential to modulate the HPA axis, the body's stress response system. By helping to regulate this system, ashwagandha, preferably in fermented form, may offer a natural and better approach to managing chronic stress and its detrimental effects on men's health.
Prostate Health: Herbs as Natural Allies in Urological Concerns
Prostate health is a significant concern for men, especially as they age. Conditions such as benign prostatic hyperplasia (BPH) and prostate cancer can adversely affect a man’s quality of life. Herbs like saw palmetto have been traditionally used to support prostate health. Recent research suggests that saw palmetto may help alleviate symptoms of BPH, including frequent urination (4). Older men in particular should consider taking a supplement containing saw palmetto to help promote their prostate and urinary tract health.Energy and Stamina: Enhancing Athletic Performance
The pursuit of peak athletic performance often leads many men to explore various strategies. Several herbs have been explored for their potential to enhance athletic performance, often referred to as ergogenic aids.- Ginseng (Panax ginseng) is a revered herb in traditional Chinese medicine that has piqued the interest of athletes seeking a natural performance enhancer. Studies suggest supplements containing ginseng may offer benefits for men's athletic performance by influencing factors that contribute to fatigue and endurance (5). One potential mechanism involves its ability to enhance cellular energy production by increasing the availability of adenosine triphosphate (ATP), the primary fuel source for muscles. Additionally, ginseng may act as an antioxidant, reducing oxidative stress that can contribute to muscle fatigue during exercise. Siberian ginseng (Eleutherococcus senticosus) is another variety of ginseng that has been traditionally used as an immune booster and to improve energy levels(6). Its effect is so strong that even cancer patients feel less fatigued after taking Siberian ginseng(7). Supplements containing this adaptogen are beneficial for men (and women) looking to enhance their energy and vitality.
- Rhodiola rosea, a flowering herb often referred to as "golden root," has emerged as a potential player in the realm of men's athletic performance. This adaptogenic herb is believed to offer benefits by enhancing the body's ability to adapt to physical stress. Studies suggest rhodiola may improve exercise endurance by reducing fatigue and oxidative stress, which can contribute to muscle fatigue during exercise (8). The proposed mechanism of action involves its potential to modulate energy metabolism and increase the availability of cellular energy substrates. Additionally, rhodiola may improve mental focus and decrease feelings of fatigue, both of which can be crucial factors in maximizing athletic performance.
Improve Metabolism Through Better Blood Flow
Hawthorn (Crataegus spp.) and black garlic boasts a long history of use in traditional medicine for cardiovascular health. The established role of hawthorn in heart health hinges on its ability to improve blood flow (9), while black garlic opens up circulation to protect the heart from damage(10). This enhanced circulation could potentially deliver benefits beyond the heart, reaching muscle tissues throughout the body. With increased blood flow comes a better supply of oxygen and nutrients, both essential for various metabolic processes. This improved delivery system could lead to a more efficient utilization of energy substrates within muscle cells, potentially influencing overall metabolism in men.Conclusion
Men can take proactive steps towards their health and wellness and incorporate these herbs into their daily routines simply by taking daily herbal supplements such as MEN’s DAILY+ from Living Alchemy. While the benefits of herbs for men’s health and fitness are promising, before starting any new supplement regimen, men may wish to consult with a healthcare provider.References:
(1) Mariotti A. (2015). The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future science OA, 1(3), FSO23. https://doi.org/10.4155/fso.15.21
(2) Panossian, A., & Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel, Switzerland), 3(1), 188–224. https://doi.org/10.3390/ph3010188
(3) Speers, A. B., Cabey, K. A., Soumyanath, A., & Wright, K. M. (2021). Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Current neuropharmacology, 19(9), 1468–1495. https://doi.org/10.2174/1570159X19666210712151556
(4) Kwon Y. (2019). Use of saw palmetto (Serenoa repens) extract for benign prostatic hyperplasia. Food science and biotechnology, 28(6), 1599–1606. https://doi.org/10.1007/s10068-019-00605-9
(5) Bach, H. V., Kim, J., Myung, S. K., & Cho, Y. A. (2016). Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysis. Journal of Korean medical science, 31(12), 1879–1886. https://doi.org/10.3346/jkms.2016.31.12.1879
(6) Kuo, J., Chen, K. W., Cheng, I. S., Tsai, P. H., Lu, Y. J., & Lee, N. Y. (2010). The effect of eight weeks of supplementation with Eleutherococcus senticosus on endurance capacity and metabolism in human. The Chinese journal of physiology, 53(2), 105–111. https://doi.org/10.4077/cjp.2010.amk018
(7) Cichello, Simon Angelo, Qian Yao, Ashley Dowell, Brian Leury, and Xiao-Qiong He. “Proliferative and Inhibitory Activity of Siberian ginseng (Eleutherococcus senticosus) Extract on Cancer Cell Lines; A-549, XWLC-05, HCT-116, CNE and Beas-2b.” Asian Pacific journal of cancer prevention: APJCP 16, no. 11 (2015): 4781-4786.
(8) Lu, Y., Deng, B., Xu, L., Liu, H., Song, Y., & Lin, F. (2022). Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. Frontiers in nutrition, 9, 856287. https://doi.org/10.3389/fnut.2022.856287
(9) Tassell, M. C., Kingston, R., Gilroy, D., Lehane, M., & Furey, A. (2010). Hawthorn (Crataegus spp.) in the treatment of cardiovascular disease. Pharmacognosy reviews, 4(7), 32–41. https://doi.org/10.4103/0973-7847.65324
(10) Czompa, A., Szoke, K., Prokisch, J., Gyongyosi, A., Bak, I., Balla, G., Tosaki, A., & Lekli, I. (2018). Aged (Black) versus Raw Garlic against Ischemia/Reperfusion-Induced Cardiac Complications. International journal of molecular sciences, 19(4), 1017. https://doi.org/10.3390/ijms19041017