Stress is a physiological condition associated with disorders of the nervous, endocrine, and immune systems. Uncovering natural remedies to combat stress continues to be a significant area of scientific research. In traditional Chinese Medicine known as Ayurveda, consumption of adaptogenic herbs is common practice to improve the body’s ability to adjust to exposures such as extreme temperatures, loud noise, strenuous physical exertion, chemical pollutants, and to help maintain cognitive function, blood glucose, lipid levels and blood pressure. Adaptogens are naturally occurring plant compounds or extracts known to exhibit protection against stress, fatigue, anxiety, and depression. According to Selye’s theory (Selye, 1950) the stress response and general adaptation syndrome includes three phases: alarm, resistance, and exhaustion. Recent pharmacological studies of individual adaptogens provide rationale to their effects at the molecular level, indicating several mechanisms of action that help the body maintain equilibrium. However, adaptogens supposedly act non-specifically, and may activate certain energy-producing chemical receptors and deactivate others to prevent overreaction to stress messengers. Combinations of adaptogenic plants may offer unique effects due to their synergistic interactions in organisms which are not achieved by isolated extracts or supplements of individual adaptogens.

The chemical compounds known as adaptogens are typically phenolics or triterpenoids. Phenolics are structurally similar to catecholamines, which activate the stress system in the early stages of stress response. Triterpenoids resemble the corticosteroids that act as stress hormones in deactivation of the stress system. Adaptogens often are included alone or in combinations in bottled beverages, herbal teas, smoothies, plant-based protein powders, and supplements. The following are adaptogens that have demonstrated beneficial health effects:

• Holy Basil
• Turmeric
• Ashwagandha
• Ginseng
• Rhodiola

Stress is a part of daily life, and many lifestyle factors, including diet, sleep, physical activity, and mental health practices such as meditation, yoga, Pilates, and deep breathing influence stress management. Although adaptogens may be a promising complementary therapy for stress, future research is needed to evaluate the complex potential of these herbal extracts and their possible effects on human health and longevity. As with all dietary supplements, the FDA advises that consumers consult with a qualified health care professional before taking any botanical or herbal supplement. It is important to be aware that adaptogens aren’t safe for everyone, as they may interfere with certain medications, and their use is contraindicated in pregnant and breastfeeding women because botanicals may alter hormone levels.
References:
Enyeart JA, Liu H, Enyeart JJ. Curcumin inhibits ACTH- and angiotensin II-stimulated cortisol secretion and Ca(v)3.2 current. J Nat Prod. 2009;72(8):1533-1537. 
Jamshidi N, Cohen MM. The clinical efficacy and safety of tulsi in humans: a systematic review of the literature. Evid Based Complement Alternat Med. 2017;2017:9217567. 
Lee S, Rhee DK. Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. J Ginseng Res. 2017;41(4):589-594.
Liao, L. Y., He, Y. F., Li, L., Meng, H., Dong, Y. M., Yi, F., & Xiao, P. G. (2018). A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chinese medicine, 13, 57. https://doi.org/10.1186/s13020-018-0214-9.
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/ph301018
Selye H.  Stress. Acta Medical Publisher; Montreal, Canada: 1950.

Inflammation is the body’s normal response to promote healing when the body is fighting infection related to injury, wounds, allergens, toxins, or infection. Typical signs of inflammation include swelling, pain, and redness. In contrast, signs of inflammation may not be apparent with chronic inflammation. Chronic inflammation is typically caused by excess body fat or immune dysfunction. While acute inflammation promotes healing, chronic inflammation can result in DNA damage and increase cancer risk.

Despite the numerous “anti-inflammatory diets” promoted online, research is barely emerging in regards to diet and inflammation. So far, scientific studies indicate that consuming a variety of nutritious foods may help reduce inflammation and keep chronic inflammation at bay. Foods that enhance immune function are also important in fighting inflammation. Here is what we know thus far about foods and inflammation:

• Fruits and vegetables provide phytonutrients with potential anti-inflammatory properties.
• Healthy omega-3 fatty acids and monounsaturated fats promote anti-inflammatory pathways.
• A diet high in saturated fat may increase inflammation; trans fats may also be inflammatory.
• Animal studies indicate that dark chocolate, green tea, red wine, turmeric and ginger may reduce inflammation.

However, these findings have not been observed in humans and it is unknown how much and how often these foods must be eaten to provide benefits. 

​Tips for reducing inflammation:

• Include fruits and vegetables with every meal.
• Consider eating a variety of protein sources, including fish, tofu, legumes, and low-fat dairy.
• Choose monounsaturated fats including olive, canola, safflower, sunflower, peanut and avocado oils. Eat omega-3 rich foods like salmon, walnuts, flaxseed and chia seeds. Avoid partially hydrogenated oils and high amounts of saturated fat.
• Choose whole grains such as quinoa, brown rice, millet, and bulgur.

In addition to a healthy diet, inflammation can be reduced by getting adequate sleep, remaining physically active most days of the week, and maintaining a healthy weight.

The autumn season is upon us, bringing cooler temperatures, holiday traditions, and countless hours of Nutcracker rehearsal. For dancers, this time of year can be busier than ever, contributing to fatigue and susceptibility to illness. Good nutrition is especially important in the months ahead to keep you healthy through the season. We hope an easy and nourishing recipe idea will help - this complete meal can be prepared ahead, is portable, and delicious.

Ingredients:

• 1 medium head of cauliflower
• 1 medium yellow onion, diced
• 3 Tbsp extra virgin olive oil
• 2 tsp minced garlic
• 1 Tbsp finely  grated ginger
• 1 tsp salt
• 1 Tbsp curry powder
• 3 cups cooked or canned chickpeas, drained and rinsed well
• 1/2 cup finely chopped cilantro leaves and stems
• 6 large whole wheat tortillas

      Garlic Yogurt Sauce

• 1 cup low-fat plain Greek yogurt
• 1 tsp garlic powder
• 1 Tbsp lemon juice

1. Chop or break cauliflower into large chunks.
2. Place cauliflower chunks onto a microwave safe plate with 2 Tbsp water and microwave on high for 5 to 7 minutes until tender. 
3. Mash cauliflower with a potato masher. Set aside to cool
4. Add olive oil to a large pot, then add the onions and sauté for 5-7 minutes, until brown. Add the ginger and garlic and sauté for a minute more.
5. Reduce the heat to medium, and then add the salt and curry powder and sauté for one minute.
6. Add the mashed cauliflower, chickpeas, and cilantro and stir well, cooking for 3-5 minutes. Remove from heat, and let cool slightly.
7. To make the garlic yogurt, whisk together Greek yogurt, garlic, lemon juice, and add salt and pepper to taste.
8. Spoon about 1/6th of the filling into the center of each tortilla. Fold one side over towards the center, fold the edges in, and roll up like a burrito. Serve with garlic yogurt sauce if desired.