Improve Moo
d, Energy & Cognition with Arctic Root
By: John King
Problems with mood, low energy and reduced cognition are all signs of chronic stress or “burnout”. In fact, the World Health Organization has officially included “burnout” as an official disease in it’s International Classification of Diseases, confirming it is not merely a figment of the imagination. Now there is hope for the 30% to 70% of the working population who suffer from this syndrome. Arctic Root or Rhodiola rosea is a unique herbal remedy that has wide reaching health benefits. Even if you do not suffer from burnout syndrome you can still experience a greater sense of wellbeing and mental clarity by supplementing with Rhodiola.
Arctic Root is a perennial “shrubby” plant that thrives in the high altitude sandy soils of the arctic predominantly in Europe and Asia. Perhaps it’s ability to survive in such a harsh environment is what gives it such potent adaptogenic properties. An adaptogen is a substance that bolsters the body’s ability to resist the negative effects of disease and stress, both physical and emotional. Originally researched by Soviet scientists during the Cold War for it’s multiple physiological and psychological benefits, Rhodiola rosea is no longer a secret. Now much research is being done all over the world into this powerful antidote to the stresses of everyday life.
Research has shown that the roots of the Rhodiola plant contain substances called phenylpropanoids which include rosavin, rosin, rosarin and salidroside. These substances possess powerful anxiolytic-like, adaptogenic, antioxidant and antidepressant-like qualities. In fact, recent human trials have shown that subjects taking a Rhodiola extract noticed significant improvements in fatigue, overall stress levels, cognitive processing and feelings of burnout in just one week! And unlike stimulant drugs used to achieve the same purpose, Rhodiola does so without a later “crash” or reduction in physical performance.
So how does Arctic Root relieve stress and improve physical and cognitive performance? The body’s stress response has two major components; the sympathetic and parasympathetic nervous systems. The sympathetic nervous system controls the “fight or flight” response. The counterbalancing parasympathetic nervous system provides inhibitory feedback to calm and heal the body. When these two systems become unbalanced due to chronic stress we begin to see certain changes in the body. Sleep becomes disturbed leaving us tired and edgy. Cortisol levels become chronically elevated leading to high blood pressure and weight gain. Our physical performance begins to suffer, we may feel depressed and even lose interest in sex. These are all classic signs of “burnout”. Rhodiola alleviates “burnout” by helping to rebalance the sympathetic and parasympathetic nervous systems through several mechanisms.
It is believed that Rhodiola rosea enhances the production of certain key chemicals in the brain such as serotonin (needed for feelings of calmness and contentment), norepinephrine (required for energy and focus) and beta-endorphins (provides for feelings of well-being). In one study participants were given 200mg of Rhodiola extract twice daily for three months. The study showed significant decreases in scores on a standard “burnout test”. Self reported symptoms of stress fell sharply during the first week and continued to improve over the course of the study.
Chronically elevated cortisol (the stress hormone) levels not only lead to high blood pressure and weight gain, but also prevent the body from normal healing. Proper healing from injury or disease cannot occur so long as the “fight or flight” response is activated. Rhodiola helps to normalize adrenal function lowering elevated cortisol levels. As cortisol returns to normal levels we feel more relaxed, sleep better, interest in sex returns and the body can begin the normal healing process.
Another symptom of chronic stress or “burnout” is fatigue. When our “fight or flight” response is activated due to stress our sleep is disturbed leading to fatigue and feeling chronically drained. Rhodiola helps alleviate fatigue through cortisol regulation (leading to sleep) but also directly influences energy production at the cellular level. In a study researchers observed the ability of rats to endure the “swim test”. This is a physically demanding test where rodents are put into a tank to see how long they can keep their head above water. Rhodiola treated rats were able to keep their heads above water 25% longer than untreated rats. Since adenosine triphosphate (ATP) is the body’s main source of energy, researchers concluded that Rhodiola helped synthesize and regenerate body stores of ATP. Additionally, Rhodiola helps protect muscle tissue from the detrimental effects of intense exercise. In a study using healthy untrained volunteers performing exhausting exercise Rhodiola reduced both C-reactive protein (a marker of inflammation) and creatinine kinase (a marker of muscle damage).
Both physical and emotional stress create oxidative stress within the body. In several studies Rhodiola rosea extract inhibited the production of intracellular reactive oxygen species (ROS) and increased the activity of antioxidant enzymes such as catalase, SOD, glutathione peroxidase, and glutathione reductase. This up-regulation of antioxidant enzymes has far reaching applications well beyond stress management as oxidative stress is implicated in many diseases such as: diabetes, cardiovascular disease, Alzheimer’s & Parkinson’s disease, chronic inflammation and cancer.
The dosage of Rhodiola rosea extract used in studies ranged from 250-500mg per day. Doses of up to 750mg per day have been used with no toxic effects noted. I recommend looking for a Rhodiola extract that has been standardized to 5% Rosavins and 3% Salidroside. Due to it’s stimulating properties Rhodiola should be taken early in the day with water 30-60 minutes prior to a meal.
For more information on the beneficial effects of Arctic Root and my personal product recommendation click here. Should you have any questions about Rhodiola not covered in this article, feel free to email me using the contact form on this site.
Best in Health,
John