Many people are looking for ways to be healthy that go beyond the vitamin bottle. They are looking for ways to increase vitality that are less about taking a pill and more about making different lifestyle choices, incorporating nutrient-dense foods, and utilizing the basic tenets of many ancient forms of healing, including herbalism, into daily life. During this quest for optimum health and vitality, many people come across the concept of adaptogenic herbs.
What Are Adaptogens?
The concept of plants with revitalizing or restorative properties that can enhance health has been around for thousands of years, although “adaptogen” is a modern word that has only been used to describe them since the 1940s. Many of the herbs that we know as adaptogens today were first used many generations ago in Ayurveda (the traditional system of herbalism in India) and in traditional Chinese medicine (TCM).
In Ayurveda, for example, herbs such as amla, shatavari, and holy basil are classified as rasayana herbs. Rasayanas are herbs that increase vitality and were believed to promote youthfulness and increase resistance to illness. In modern herbalism, we use these three herbs along with many other rasayanas as adaptogens.
One of the concepts of traditional Chinese medicine groups herbs into three categories based on their actions and safety of use. Many herbs in the first category, sometimes translated as “superior” herbs, are valued for their tonic and harmonizing influence on overall health. Many herbs that we know as adaptogens today belong to this class of herbs, such as he shou wu, eleuthero, and schisandra.
A pressing question for many people when they begin using adaptogens is: “Should I take a break from using adaptogens? If so, how often?” Adaptogens actually seem to work better with regular use, and you don’t usually need to worry about them putting a particular strain on the body or your body building up a tolerance. Personally, I like choosing one adaptogen to use at least once a day for a few months at a time before switching over to another or taking a rest. I find that it helps to periodically reevaluate my personal health goals and concerns when deciding which adaptogen to use. Our bodies change over time and it makes sense to change our adaptogens to match what’s going on with our health.
So how did we come to describe these herbs as adaptogens? In the late 1940s, the government of the then-USSR instructed its scientists to create a substance that could be used to increase the performance of their athletes, military personnel, and even elite chess players, so that they could dominate and excel in every international arena.
We owe the modern word “adaptogen” to the Soviet doctor and scientist Nikolai V. Lazarev. In 1947, he created the word from the Latin word adaptare, a word that meant “to adjust.” He used it to mean a substance that raises the nonspecific resistance of the body to stress so that the body is better able to adapt to stressful circumstances.
Eventually, the Soviet research into adaptogens—which had a strict focus on safety—turned away from chemical substances such as dibazol, and began to focus on American ginseng. From there, research branched out to include other plants that also belonged to the Araliaceae family such as eleuthero, and then to an even broader selection of herbs.
By 1968, Israel I. Brekhman, PhD, and Dr. I.V. Dardymov had developed the functional definition that has evolved into the concepts about adaptogens that we know today. According to the definition used by Brekhman and Dardymov:
1. An adaptogen is nontoxic to the recipient.
2. An adaptogen produces a nonspecific response in the body—an increase in the power of resistance against multiple stressors including physical, chemical, or biological agents.
3. An adaptogen has a normalizing influence on physiology, irrespective of the direction of change from physiological norms caused by the stressor.
Although this is the first recorded functional definition of adaptogens, there is no “official” definition. But, like this original definition, most modern descriptions include the concepts that adaptogens:
· Are nontoxic
· Increase resistance to multiple stressors
· Help normalize physiological responses despite prior stress-related changes in the body
Safety
Thanks to their unusual influence on our ability to handle stress, adaptogens can offer a unique way to support your health. They can offer you a way to support your best possible health and performance, but moderation is key. In other words, they shouldn’t be a substitute for good self-care practices such as getting enough sleep and eating well!
It’s true that adaptogens and other herbs are “all natural,” but you should still treat them with respect. There is always the possibility of getting too much of a good thing, having an allergic reaction, or experiencing side effects when taking herbs alongside prescription medications. Some of the most important safety considerations are included in the profile for each herb in the glossary section (see Chapter 2), but it’s always a good idea to consult with your primary health care provider before including adaptogens in your diet.
Your current state of health and your health history are important considerations when deciding to incorporate any herbs into your diet, and it’s especially true of adaptogens. For example, some adaptogens, like licorice, can increase blood pressure in sensitive individuals. Typically, this is only a problem if the licorice is consumed in large amounts for extended periods of time, but if you are prone to high blood pressure, you should use licorice with awareness and only after you speak with your doctor. Another example is holy basil. Although a wonderful adaptogen and nervine (an herb that supports the nervous system), this herb may not be suitable for use during pregnancy.
It becomes doubly important to know safety information on the herbs you work with if you are on prescribed medications. In some cases herbs can affect your metabolism or alter the way the liver processes medications. Herbs, including adaptogens, may have a synergistic or antagonistic influence when taken with pharmaceuticals. It’s best to do some careful research and speak with your doctor or pharmacist before proceeding if you take a daily prescription medication.
Watch Serving Sizes
When you add herbs to your diet, it’s important to remember that more isn’t necessarily better. Each individual herb has a particular safe range that shouldn’t be exceeded, and you should be careful not to combine full servings of several herbs that have similar actions. For instance, it’s better to take one serving of a formula of herbs that promote a good night’s sleep instead of taking a full serving of four different individual herbs that all promote sleep. Adaptogens are no different. They are safe herbs, but taking too much of one or more at a time or over the course of a day can leave you feeling jittery or aggressive. With prepackaged, off-the-shelf herbal supplements, it’s important to follow the recommended serving size and directions that come with the product. Make sure that you know the basic guidelines on correct serving sizes for the preparations you choose to make at home. Be mindful of how many recipes you use and how many herbal supplements with adaptogens in them that you take on any given day, and keep your total servings (including any off-the-shelf supplements that include adaptogens) to three or fewer servings.
By using these guidelines and treating adaptogens with the respect they deserve as potent allies for health, you can incorporate these wonderful herbs into your daily life and enjoy their many benefits.
For Adults Only
It may be tempting to incorporate adaptogens into the diets of the whole family, but what may be a wonderful herb for an adult may be less desirable for a child. Some adaptogens appear to have a very potent influence on the endocrine system, and may alter hormone levels in adults. Because children are still growing and their endocrine system is developing, the use of adaptogens with preteens and even teens is a very complex subject. There are a few adaptogens that are exceptions to this rule, but in most cases it would be best to speak with a qualified herbalist about the child’s specific situation before making the decision to add adaptogens to his or her diet.
Tools and Supplies
Many of the tools and supplies needed for the recipes and projects in this book are probably already in your kitchen. Check your drawers and cabinets for the following basic tools:
· Glass or enamel pot
· Mixing bowl
· Strainer
· Mixing spoons
· Measuring utensils
· Glass canning jars
· Teakettle
· French press
Glass or Enamel Pot
A medium to large glass or enamel pot with a lid is very useful for making herbal infusions and decoctions, and is generally better to use than metal because it won’t leach into or react with your recipes.
Mixing Bowl
Whether blending ingredients to make a tea or creating more elaborate recipes, a large glass mixing bowl is essential.
Strainer
Having a mesh strainer available makes the potentially messy process of filtering herbal infusions, extracts, and oils much easier. A jelly-making cone or bag on a stand is also very helpful. Coffee filters often work well in a pinch, but they are prone to tear, and it’s nice to have a stronger, reusable solution available.
Mixing Spoons
If you aren’t a fan of wooden spoons, make sure to choose a utensil that is durable, nonreactive, and heat resistant. A silicone spoon or spatula is a good alternative.
Measuring Utensils
Glass has the benefit of being see-through so you can get exact measurements from the side, but stainless steel measuring cups and spoons are also durable and easy to clean.
Glass Canning Jars
Glass canning jars are the perfect vessels for infusing herbal oils, extracts, and elixirs and storing tea and powdered herb blends. Two sizes, 16- and 32-ounce (pint and quart sizes), are the most versatile and will work for most of the projects in this book. The metal bands and lids used for canning are prone to rusting when exposed to the herbal extract and vinegar-making processes, but plastic screw-top lids can be purchased for glass canning jars and are a good alternative.
Teakettle
In a pinch, you can simply heat water in your saucepan, but a teakettle is nice for easy pouring into a cup or French press. Finding a sturdy teakettle can be tough, but it’s worth it in the long run to invest in one that will last. If you choose one that has a whistle, look for a hinge that keeps the whistle firmly attached so it doesn’t get lost. Enamel teakettles can be beautiful, but they may be prone to chipping, cracking, or other wear and tear on the bottom where they come in direct contact with the stovetop, so treat them with extra care.
Remember that while glass and enamel mixing bowls and pots are generally best for herbal projects—highly reactive metals like aluminum or copper may alter the taste or react with herbal ingredients just as in everyday cooking—stainless steel teakettles and French presses are just fine, and have the added benefit of being extra durable and long-lasting.
French Press
A good French press makes coffee brewing an elegant and simple affair, and a press is just as easily used to make an herbal tea! Why fiddle with other tea-making filters and strainers when a French press serves so admirably? Admittedly, a tea strainer collection can be amusing, especially because they can be found in a wide range of classic to humorous shapes and styles. But for easily making anywhere from a single cup to several at once, or to cut down on the kitchen clutter, a good French press will be perfect.
Basic Ingredients
Other than herbs, there are a few other ingredients called for in the recipes. You can pick them up all at once to have on hand, or gather them as you need them for a specific recipe.
Apple Cider Vinegar
Useful for making infused salad dressings, oxymels (a type of syrup made with herbs, vinegar, and honey), and herbal shrubs (drinks made with fruit, sugar, and herbal vinegar), the classic vinegar for the home herbalist is apple cider vinegar. Most people find it more palatable than white vinegar and it also has the benefit of undergoing less processing. A nice extract can be made in many cases using vinegar instead of vodka, which is good for instances when an alcohol-based extract isn’t desired. The profile of the finished extract will vary somewhat from an alcohol-based extract, but is still serviceable.
Vodka and Brandy
Vodka is the easiest ingredient to use for making your own herbal extracts at home. Either an 80 or a 100 proof vodka is just fine, and will yield a 40 percent or 50 percent alcohol extract, respectively. It’s widely available and inexpensive. Brandy can make nice extracts as well, and is also used to make elixirs, which generally have the advantage of tasting better than a straight extract. Be sure to keep an eye on the proof of the brandy you select. You will need one that is a minimum of 40 percent alcohol by volume (80 proof) for good shelf life.
Honey
Honey is used both as a sweetener and as a carrier or preservative in some of the recipes in this book. If you can, get to know a local beekeeper or farm where you can be sure the bees are being well cared for and the honey is sustainably harvested. If not, choose your honey company carefully—commercial beekeeping practices are often less than ideal. If you don’t wish to use honey, you can try substituting agave nectar, brown rice syrup, or maple syrup. Be aware that using one of these substitutes may change the consistency of the finished recipe and may shorten its shelf life, but there is no reason you shouldn’t experiment if you so desire! I’ve noted my favorite substitutions for each recipe where I think it might be helpful.
Olive Oil or Sesame Oil
To keep things simple, the recipes in this book all call for olive oil regardless of whether the recipe is topical or edible in nature. I find that olive oil holds up admirably well for both purposes and is as stable during a heat-infusing method for topical oils as it is for cooking. Extra-virgin olive oil has a more noticeable flavor than virgin olive oil, but either one may be used.
Basic Skills
If you can find your way around the kitchen without too much trouble, you will have no problem navigating most of the recipes in this book. In fact, if you have ever brewed a cup of tea, then you are familiar with the process of making infusions and decoctions. These are the two most basic herbal preparations, made with nothing more than hot water and plant material, and they can be taken internally or applied externally as a wash or added to a bath.
Infusions are herbal preparations made with leaves and flowers, and are made almost exactly the same way as brewing a cup of tea. The herbal leaves or flowers (usually 1–2 teaspoons per 8 ounces of water) are added to a cup of hot water and allowed to steep. The main difference between an infusion and making a regular cup of tea is the length of time the herbs are allowed to steep. Whereas a beverage tea like green tea is usually only steeped for 3 minutes, or 5 at most, herbal infusions are best if allowed to steep for at least 10 minutes.
Decoctions are made by simmering tougher herbal materials like roots, barks, and dried berries for 10–20 minutes and then allowing the herbs to steep. The simmering process breaks down and softens the tough cellulose of the plant’s cell walls so that the beneficial compounds are released into the water.
There is one skill that you might not be familiar with, though: how to make an herbal extract, sometimes called a tincture. You may be familiar with extracts from the little amber dropper bottles of liquid herbs on the shelf at your local health food store or herb shop. For most of the herbal recipes in this book, you can either use a store-bought extract or make your own extract at home.
Alcohol-based extracts are some of the most efficient herbal preparations to make and they have a good shelf life. Made and stored correctly, an alcohol-based extract can last up to ten years. The most common way to make an extract is to allow fresh or dried herbs to steep in a mixture of alcohol and water for a minimum of two weeks in a process called maceration. A 40 percent alcohol-by-volume solution is usually perfect for dried materials, so an 80 proof vodka works well because it is inexpensive and readily available. The most common ratio of herbs to extract with this process is 1:5. A “folk” method can also be used for most herbs, which is simply placing the herbal material into a glass canning jar, adding enough vodka to cover, and calling it good.
For the more scientifically minded, the recipe to remember when making a 1:5 extract is:
1 part ground herb by weight (usually given in grams) + 5 parts vodka by volume (usually given in ml)
If you are used to ounces, the same ratio still applies, but you will be working with two types of ounces: ounces by weight for the first measurement and ounces by volume for the second.
Yields will vary a little depending on the herbs—some herbs will absorb more of the vodka and be harder to press out, but you can usually expect at least an 80 percent yield. Of course, you can adjust your numbers up or down to make larger or smaller batches of extract, but 4 ounces is a great place to start. It fits nicely in a quart-sized canning jar, and will usually last about a month if you are using it three times a day.
Here’s how to make a basic extract with the most common method. It will take around two weeks of maceration before it is ready for use.
Project: Make an Herbal Extract by Maceration
For best results, use herbs that have been powdered. The more finely the herb is broken down, the easier it is for the vodka to go to work softening and extracting the plant material. A coffee grinder can be a good way to powder a cut and sifted herb.
Yields approximately 4–5 ounces
Ingredients
· 1 ounce by weight (or 29g) dried, powdered herb of your choice
· 5 ounces by volume (or 145ml) vodka
Remember not to use scented laundry detergents or fabric softeners on your straining cloths. Hand wash them in an unscented detergent and hang to dry. Iron lightly without starch if you want them to look fresh, then fold and store until you need them again.
How to Make
1. Use a quart-sized canning jar, making sure it is clean and dry. Place the measured herb into the jar, then pour in the vodka.
2. Place the lid on the jar and gently shake the herbs and vodka until they are combined. Check the level of alcohol in your jar daily for two weeks, and give it a gentle shake each day. Different herbs will absorb different quantities of vodka, so you may need to add a little extra at some point so that there is always enough to cover the herbs.
3. At the end of two weeks, allow the jar of extract to rest for a day so that all of the herbal material sinks to the bottom of the jar. Place a colander or strainer over a large bowl and line the colander with a piece of clean muslin cloth. Gently pour the extract through the cloth-lined colander. Next, spoon the slurry from the bottom of the jar into the middle of the cloth, and gather the edges of the cloth together to make a bundle. Twist the bundle to squeeze out as much of the leftover extract as possible.
4. Compost the dried-out herbal material in the bundle, and wash and dry the cloth to use again later. Pour the finished extract into a clean amber glass bottle. Label the bottle with the name of the extract and the date it was pressed.
How to Make an Extract with Percolation
If you follow the previous basic extract-making process, you will need to wait a minimum of two weeks before your extract is ready to press. But maceration isn’t the only way to make an extract. The same process of percolation that you may know from brewing your morning coffee can be used to make a batch of extract in a single afternoon. Percolation extract for herbs was first described in Remington’s Pharmaceutical Sciences, originally published in the 1880s, and were popularized for modern herbalists by James Green and the late Michael Moore.
To make an extract by percolation, finely ground herbs are moistened with alcohol, then packed into a glass funnel made from the neck of a repurposed bottle. The amount of alcohol needed for the extract is then poured into the funnel and allowed to drip down through the powdered herbs. The drip speed is regulated by tightening or loosening the cap on the end of the funnel. Instructions for making your own percolation funnel can be found later in this chapter.
For a 1:5 percolation extract, you will use the same amounts of herbs and vodka as you do for a maceration extract, but you will also need some extra vodka to moisten the plant material when you first begin. Also, although you can use cut and sifted herbs for a normal extract, you must use powdered herbs for an extract made by percolation.
It helps to remember as you begin that packing the funnel is a bit of an art, and may take some trial and error. The first layer will be the most loosely packed, and the final layer will be the most densely packed. The reason for this is to allow the vodka to flow steadily and smoothly through the herb.
The process is divided up into three stages below to make it easier to follow. Although it may seem like a lot of steps to follow, once you have made an extract this way a few times it will go very quickly and easily. Here are the tools you will need in order to make a percolation extract:
Tools
· Glass mixing bowl
· Glass measuring cup (optional)
· Homemade glass funnel
· 2 coffee filters
· Chopstick
· Wooden dowel
· Weight small enough to fit in the widest part of the funnel, such as a clean, flat stone or a few flattened glass marbles
· Quart-sized glass canning jar
Project: Make an Herbal Extract by Percolation
Yields approximately 4–5 ounces of extract
Ingredients
· 1 ounce dried, finely powdered herbs (or 29g)
· 5 ounces vodka (or 145ml)
· Extra vodka as needed
Stage One: Packing the Glass Funnel
This stage is the basic setup for making a percolation extract. You will moisten the herbal material so that it softens, and then pack it into the glass funnel.
1. Pour the finely powdered herbs you will be using into a glass mixing bowl. Stir in a little vodka at a time, until the herbs are evenly moist. They should be damp enough to easily pack into the funnel in the following steps. Avoid making a messy, soupy slurry—go for “making a sandcastle” damp. If you like, you can be more technical about this: Pack the dry powdered herb into a glass measuring cup to get the volume measurement of the powder. Determine 2⁄3 of the volume of the herbs. That number is the amount of vodka to use. Double-check once you have added all the vodka to make sure all of the herb is moistened, and add a little extra if needed.
2. Trace circles onto two coffee filters using the big opening of your glass funnel. Cut them out and set one aside. Take the other and fold it to make a half circle, then in half again to make a quarter circle.
3. Tease open the center of the folded coffee filter to make a cone.
4. Make sure the cap is securely on the glass funnel. Lightly pack some of the moistened herb into the cone, and slide the packed cone into the neck of the glass funnel. You may need the chopstick to help get it into position, or you may be able to use your fingers.
5. Separate the remaining herb into three portions.
6. Carefully add 1⁄3 of the herb to the glass funnel and tamp it down gently using the wooden dowel, focusing on making it level on top. Add the second portion and tamp it down more tightly than the first layer. Add the third portion and tamp it down even more densely than the first and second layers.
Stage Two: Allow the Herb to Rest
Once you have packed the glass funnel, it’s time to add the vodka, seal the open end of the funnel, and allow the vodka and herbs to rest overnight.
1. Position the second coffee filter circle on top of the tamped powder, and add the weight on top of the filter.
2. Remove the cap from the glass funnel so that air can escape.
3. Set the packed funnel into the mouth of the large glass canning jar making sure to position the funnel upright.
4. Add the 5 ounces of vodka slowly and gently to cover the herbs. You want the vodka to disturb the packed herb as little as possible. If the funnel was packed properly, the vodka will slowly saturate the powder, and begin to drip out of the bottom.
5. It may take a few minutes for the vodka to soak down through the herbs and begin to drip. Once the vodka begins to drip steadily from the mouth of the bottle, keep the funnel straight up and down as you lift it out of the jar and screw on the cap, then place the cone back onto the jar. You should have at least an inch of vodka sitting on top of the powdered herb, probably more.
6. Cover the open end of the glass funnel with a piece of plastic wrap or a zip-top plastic bag to keep the vodka clean. Allow the glass funnel to sit undisturbed overnight.
Stage Three: Percolation
After the herbal material has rested overnight, it’s time to adjust the cap to allow the extract to flow through a drop at a time. You should aim for a drop every 1–3 seconds.
1. Remove the plastic to prevent creating a vacuum.
2. Carefully lift the glass funnel straight up and loosen the cap a little at a time until a drop forms every 1–3 seconds. The cap will not need to be loosened much to allow drops to escape, so be careful not to loosen it so much that it falls off.
3. Set the glass funnel back into the jar and allow the extract to percolate into the bottom of the jar over the next few hours.
4. Keep an eye on your extract to make sure there is always space between the cap and the extract below, so that it is dripping freely. Avoid letting the cap become submerged. If you start to run out of space, you can lift the glass funnel gently during percolation and transfer it to an empty canning jar to finish percolating.
5. Your extract should be finished percolating in a few hours. Your time will vary a little depending on how tightly it was packed, what the drip rate is, and even which herb is being used. Transfer your finished extract to a clean amber glass bottle, and label with the date and name of the herb used.
6. There is usually little or no liquid left in the herbs once the extract is finished. The herbs will still appear to be somewhat damp, but all of the good extract is already in the jar below. The leftover herbal material can be composted. There will be very little vodka remaining in the herbs, so it is safe to put them directly into the compost.
Project: Make a Glass Funnel for Percolation Tinctures
To make an extract percolation setup, you will need a glass bottle with a neck, like a wine bottle or the kind used for some brands of sparkling water, and a screw top that fits the bottle. If you can’t find a brand of beverage with a screw top at your local bottle shop, you should be able to find an empty one through an online supplier without too much trouble. Companies that sell supplies for home brew enthusiasts are an excellent resource.
You will also need a way to score and separate the bottle into two halves. There are many ways that you could go about this. The tutorials that come with bottle cutting kits and the DIY instructions that you can find by doing a search on YouTube will include a method of scoring the glass and sources of alternating heat and cold. Some tutorials will tell you to use things like a candle or burning string for the heat and ice or ice-cold water baths for the other end of the temperature spectrum. Each method will have different levels of success and drawbacks, and some are much more complicated than others.
For simplicity and ease of use, a glass bottle cutting kit is the best way to go, and that is the method outlined here. Despite the initial expense of purchasing the kit, this method has the advantage of putting the least amount of stress on the glass and providing a clean cut that is easily cleaned up with a little sanding. The kit can always be used later on to make other great DIY projects from recycled glass bottles, so if you enjoy DIY projects in general it’s a useful tool to have on hand.
Some kits also come with silicone separation bands. These not only lessen the amount of stress on the glass, which means there is less likelihood of jagged edges or broken bottles, but they also make it a simple matter to separate your bottles with boiling water and cool water only—much less hassle than candles and blow torches. It’s up to you which type of kit you choose, but again, directions below go with the easiest method: hot and cold water.
Tools
· Glass bottle cutting kit
· Safety goggles
· Safety gloves
· Disposable paper safety mask
· Folded dish towel
Prep Your Bottle
If you’ve purchased a bottle through a home brew supply company, you can probably skip this step. If you are recycling a beer or wine bottle, wash and dry your bottle thoroughly, and remove all labels and adhesive from the outside of the bottle before you do anything else.
Score the Glass
Once the bottle is clean and the label has been removed, it is time to score the glass. Scoring the glass makes an initial, controlled cut around the circumference of the bottle that will encourage the bottle to break into two clean halves. Fit the bottle-cutting tool from your kit onto the bottle so that the score will be about halfway down the body of the bottle, and follow the directions that came with your kit to make the score. Be sure to wear your safety goggles and gloves.
Apply Heat and Cold
Remove the cutting tool once your bottle has been scored. If your kit came with silicone separation bands, apply them to either side of your score. Heat a kettle of water until it boils. Once the hot water is ready, turn on your kitchen faucet so that it is running a medium stream of cool water. The water does not need to be icy, just cool enough to bring the bottle back down to just below room temp after the hot water has been applied. Alternating hot and cold water is the process that stresses the score made in step two.
Place the folded dish towel into the bottom of the sink so that the bottle won’t shatter on the sink when it breaks apart. Hold your bottle in the sink over the towel, and dribble hot water from the kettle over the score. After about 15 seconds, set the kettle aside and place the bottle under the cool water running from your tap. Alternate between hot and cold water as many times as necessary. After a few minutes, half of the bottle will pop off and drop into the sink onto the towel.
Sanding the Edges
If everything goes well, you will have a straight line cut without jagged edges that need grinding down. Use the sandpaper from your kit, or use a fine grit silicon carbide sandpaper. The most important thing to remember about sanding glass is that you absolutely must use running water and keep the glass wet while you sand. This is because glass dust is dangerous to inhale. If you want to take extra precautions, you can wear a disposable paper safety mask during this step.
While working over the sink with cool running water, use your sandpaper to round and smooth the edges of your funnel. You can either recycle the bottom of the bottle, or save it for other DIY projects.
Now that you have a handle on the basic tools and techniques, it’s time to take a look at the adaptogens themselves.