INTRODUCTION
Ashwagandha is a fairly small shrub with small pale green flowers, simple leaves and red barries. It has a distinct smell, describe as horce-like whichis where it gets it’s name from Ashwa is sanskrit means horse and gandha means smell. Most of it’s benefits are from the roots and the leaves.
The growing body of evidence is being collated around this powerful herb with an impressive variety of health benefits from protecting against Cancer, reducing blood sugar levels, increasing blood production, boosting immunity to improving brain function and more.
Ashwagandha is an ancient ayurvedic herb that has been used in indian medicine for thousands of years. It contains many important nutrients, including various types of anti-oxidants and Amino acids. This makes it a powerful food to include in your diet.
what is the health benefits of Ashwagandha? 14 Reason why you should start adding Ashwagandha To your Diet.
01) Help reduced stress levels:
This is one of the most commonly known health benefits of ashwagandha. Today, especially in the Western world, ashwagandha helps to relax the central nervous system by decreasing Cortisol levels in the body. Cortisol is the body’d stress hormones and is necessary to an extent for many hormonal functions but too much Cortisol over an extended period of time creates a state of chronic stress. Chronic stress can than turn into depression, anxiety and even cause illness.
Taking ashwagandha may help to stabilize Cortisol levels throughout the day. Promoting a sense of calm and Tranquility. Several studies show that this herb can improve overall well-being along with lowered stress levels.
One study shows participants who took ashwagandha over 8 weeks displayed a significant reduction in stress levels in addition these same participants even showed an improved quality of life, this is why many promote the alternative option for ashwagandha as a relaxant especially when other medication are not an option.
More and more people are looking for natural alternative in the western world and the reseach behind this herb is what makes it such a popular choice. However more research is necessary to continue to test a more diverse population. So, if you suffer from anxiety there are many factors to considered but a natural approach like this may be a big help to you.
02) Imrpoves sleep:
Ashwagandha benefits sleep because it’s a calming herb that can help you fall asleep faster. It has been used for centuries as an ayurvedic medicine for treating Insomnia and other sleep disorders. The reason Ashwagandha makes you sleepy has to do with it’s main active ingredient, radiant which is with analytes with anilides are steroidal lactons that bind to GABAa receptors in the brain and cause sadation for Insomnia.
It’s recommended to take one or two grams of ashwagandha root extract daily. You can find the extract in Capsules or loose powder form at most health food stores and online retailers. Ashwagandha isn’t marketed as a sleep aid because it’s not yet regulated by the FDA. However, some people who suffer from Insomnia have found success using ashwagandha to improve their quality of sleep.
03) May Improve Thyroid Function:
Although thyroid is also a complex health topic, some research also suggests this herb may be useful for maintaining thyroid health as well. This all goes back to the fact that ashwagandha may be extremely powerful at reducing oxidative stress in the body. Thyroid hormones are deeply connected to Cortisol, which is the body’s stress hormones. One study shows that ashwagandha extract treatment improved thyroid function by enhancing thyroid hormones.
It also shows reducing oxidative stress was crucial to the enhancement of thyroid hormones, because thyroid function shows possible improvements, it would also mean common symptoms would decrease such as Fatique, weight gain, and even Migraines. Always consult your doctor to test your thyroid hormones. If you suspect you have a common imbalanced like Hypothyroidism and don’t forget that some herbs like ashwagandha may slightly improve thyroid related symptoms.
04) Reduced Inflammation:
Ashwagandha has been shown to have an anti-inflammatory effects on the body which can help reduced inflammation. Inflammation is your body’s response to any type of inury or pathogen. It is meant to be short term and allows your body to heal itself, however if this process becomes chronic then it can lead to further issues such as Cardiovascular diseases, diabetes and Alzheimer’s diseases. The main active compounds found in ashwagandha are Alkaloids known as Withthanolides.
These compounds works by inhibiting inflammation by activating immune system cells called Macrophages. They also increase of T.Helper cells, which are responsible for regulating Immune responses in the body. Ashwagandha has been shown to improve symptoms of Asthma like wheezing and breathlessness. It may also be useful for reducing inflammation associated with type 2 diabetes by lowering blood glucose levels and improving Insulin sensitivity.
Ashwagandha is generally safe when taken in appropriate doses as recommended on product labels. However, there have been rare cases of severe liver damage associated with taking ashwagandha.This risk seems to be most common in people who take high doses of Ashwagandha for long periods of time or combine it with other herbal supplements that contains liver damaging compounds. If you take any medications or supplements please talk to your doctor before taking Ashwagandha.
It’s always important to check with your doctor before starting any new medications or supplement, even if it’s natural and seems harmless. Overall when using the plant and it’s extract sensibly.Ashwagandha has been noted as having a wide range of health benefits and is believed to be an adaptogen. It also seems like it could have some potential as a performance enhances. However more research on it’s abilities is required to fully understand how this herbs works to it’s fully potential.
05) Can Improve Athletic Performance:
Athletes have long used Ashwagandha to enhance their physical performance and endurance as well as to reduce Fatigue, now there is scientific evidence that Ashwagandha can help with all of these things. Some research indicates Ashwagandha might help improve physical performance by reducing fatigue during exercise and increasing muscle strength and endurance.
In one study researchers gave elite wrestlers either Ashwagandha or a placebo before training sessions over a period of two weeks. The wrestlers were tested for their performance in both strength and endurance activities. Researcher concluded that the wrestlers taking Ashwagandha has improved strength power output and muscular endurance compared with those taking the Placebo.
Another study found that taking Ashwagandha before exercise could improve heart rate variability this may be beneficial for Athlets because it indicates better cardiovascular function and lower stress levels during exercise. Ashwagandha may also help reduce Fatigue during exercise by reducing muscle damage caused by oxidative stress but more studies are needed before conclusions can be drawn about this benefits.
06) Protect Against Cancer:
Many experiements have shown that Ashwagandha is a potent medicine. It’s been found to reduce the growth of new cancer cells and induce death in pre-existing cancer cells. Most of these findings have been on animals studies and it has yet to be tested on humans but the data looks promising to treat several cancers.
One experiements on mice found 70 -80% reduction in Tumor Growth and complete inhibition of Metastasis to other organs compared to untreated controls.
07) Protects against Alzheimers:
Researchers have found that Ashwagandha inhibits the production of Beta-amyloid Plaques. These Plaques considered Lethal to brain cells, grow in the grains of people with Neurodegenerative diseases, such as Alzheimers.
When scientists conducted tests on mice with Alzheimers they found that after a few days of treatment, cognitive performnace of the mice improved significantly.
At the end of one month, their brain function had returned to normal and the Amyloid plaques that has been present in their brains were reduced. Studies show that rather than altering brain chemistry directly, Ashwagandha boost a protein in the Liver which clears Amyloid from the Brain.
08) Improves Cognitive Function:
Because Ashwagandha may help to minimize stress and anxiety symptoms. It does those things partly through the brain that means there are may be even further benefits to what Ashwagandha can do for cognitive function as well. This potent herb enhance brain functioning and the nervous system mproving memory and concentration.
In fact there may even be some promising evidence showing that Ashwagandha can decrease the chances of developing many common brain disorders such as Alzheimer’s diseases. Parkinson’s diseases and dementia a recent study published in the journal of Ethnopharmacology found that Ashwagandha may imrpove cognitive function in healthy individuals.
The study included 40 healthy male participants between the ages of 18 and 55 who were divided into two groups, one group took 300 mg of an extract made from the roots of Ashwagandha twice daily. While the other group took a placebo twice daily for 12 weeks at the end of 12 weeks, both groups were given test designed to measure memory and attention span.
The results showed that those who took Ashwagandha has significant improvements in their ability to focus when compared to those who took a placebo.
09) May Boost Testosterone In Men:
It turns out Ashwagandha may not only be effective at reducing stress levels and improving brain health but much more this powerful adaptogen may even help to boost testosterone levels. In men testosterone is one of the crucial male hormones in connection with Estrogen and Progesterone, it is necessary for fat distribution muscle mass as well as the production of red blood cells and fertility.
Several studies suggest that taking Ashwagandha may increase testosterone levels in male significantly. In fact one study shows that participants who took Ashwagandha increased their testosterone levels by 14.7% compared to a placebo group. This happens because taking Ashwagandha increases levels by DHEA-S as well as Testosterone.
DHEA-S is known as Dehydroepiandrosterone Sulfate and it is a marker taken with testosterone to evaluate if Adrenal Glands are working efficiently. Although more research is necessary to fully supports the claim that Ashwagandha can incraese Testosterone levels.
10) Boost Heart Health:
Ashwagandha has been found to boost heart health by improving blood flow to the heart muscles. The herb also helps improve circulation reduce platelet aggregation and inflammation and lower blood pressure. One of the most interesting effects of Ashwagandha is it’s ability to lower blood pressure and Cholesterol.
This makes it great treatment option for people with high blood pressure or Cholesterol who wants to avoid prescription medication like statins or beta blockers. High blood pressure is one of the most common health concern in the united states. Approximately one out of every three has high blood pressure and it’s estimated that many don’t even know.
They have it high blood pressure can lead to serious health issues such as heart diseases and stroke so it’s important to keep your blood pressure levels under control. The most important effects of Ashwagandha on the heart is it’s ability to lower blood pressure.
An animal study published is Phytomedicine found that Ashwagandha extract reduced Systolic blood pressure by 21% while diastolic pressure was lowered by 23%. The roots of dried Ashwagandha can be grounded into a powder that can be taken as a supplement or made into capsules or tablets. Some people also take Ashwagandha as an extract which is similar to taking the herb as a whole.
11) Maintain Healthy Immune System:
Ashwagandha may be a powerful source of calm for women and men a like but did your know it may even help to promote a healthier immune response. This theory is based on the fact that Ashwagandha contains Peptides Amino Acids Lipids anti-oxidants and Nucleic Acids which are all necessary to maintain a healthy immune system.
One study shows that it may potentially improve cell-mediated immunity by reducing stress levels. It may also be effective at improving immunity through anti-oxdants but many don’t understand the connection between stress and the immune system when the body is in a chronic stress state, several negative health effectss can ensure.
These may included muscle pain Peptic Ulcers and even common Chronic diseases. Anti-oxidants are a necessary addition to keep the body healthy by eliminating the production of free radicals are harmful agents that eventually make more rooms for diseases supplements and powder like Ashwagandha may act as boosting agents for the immune system. However they can never act as a replacement for a heathy lifestyle.
12) Stabilizes Hypothyroidism:
When people have high blood levels of a hormone called TSH or Thyroid-stimulating hormone, it means that they have an underactive thyroid or hypothyroidism. In those with a mild form of underactive thyroid, Ashwagandha helps to lower TSH and Increase thyroid hormone levels. However, it is recommended that you consult with a physician before eating Ashwagandha. Inorder to avoid it’s interaction with your regular drugs.
13) Help imrpove Memory and focus:
Ashwagandha has been proven to improve memory, mental clarity and focus. Making it an ideal companion for your cognitive health Ever felt a little foggy upstairs or find yourself misplaying your keys again enter ashwagandha, your brain new bestie.
If you snuggle up with some Ashwagandha before hitting the bed it might just polish up your cognitive skills and for our older rock stars out there it’s even been found to give a gentle nudge against mild memory blips and conditions like Schizophrenia.
14) Reduced Anxiety:
Ashwagandha is classified as an adaptogen which means that it helps the body to adapt to stress. It can boost brain function and help fight symptoms of anxiety and depression. Several controlled human studies have shown that it can reduce symptoms in people with stress and anxiety disorder.
In a 60 day study on people with chronic stress, those in the group that supplemented with Ashwagandha reported a 69% reduction in anxiety and Insomnia, on average, compared with 11% in the placebo group. If you experience stress in your day to day life, you can use a traditional oil for massage your body with Ashwagandha as of the key Ingredients.
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