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7 Ways That Ashwagandha Can Improve Your Health & Vitality
It is not surprising that when we look at the development of natural medicine, we find plants that have served mankind for thousands of years with great success.
Ashwagandha is no exception and is one of the best Ayurvedic herbs (*adaptogen) that has been used for over 3,000 years to create more energy in humans. A close relative (believe it or not) of tomatoes, peppers and eggplants.
* Definition of adaptogens.: non-toxic substances and especially plant extracts that are maintained to increase the body’s ability to resist the effects of stress and promote or restore normal body functions.
Ancient healers used this incredible herb to rejuvenate the body, especially restoring strength and vitality. Ashwagandha can help the body resist various diseases, including arthritis, asthma, bronchitis, cancer, fever, inflammation, nausea, rheumatism, diabetes, leukoderma, cancer and improve cognitive function and stress. / anxiety.
In addition, Ashwagandha has developed a reputation (recent research has confirmed it) as a sedative, hypotensive, antispasmodic, antitumor, analgesic, and antiinflammatory.
No one living on earth should be without Ashwagandha, because of the many benefits for the body, when using it as part of the food protocol.
Here are 7 health benefits of using Ashwagandha:
1. Protection of security systems
Studies indicate that Ashwagandha has a positive effect on the immune system, which is central to our health and well-being.
It has been shown to increase the production of white blood cells as well as the number of macrophages (large white blood cells that consume bacteria, viruses, fungi and parasites) in the body.
If you suffer from frequent colds and flus, Ashwagandha can boost your immunity, giving your body the reboot it needs.
It is also recognized for its antioxidant power, which supports the immune system. The magic found in plants (especially their roots) can do wonders to help with protection. Antioxidant phytochemicals prevent free radical damage from occurring.
Free radicals are the bad ones that cause disease, accelerate the aging process and cause inflammation (which promotes various degenerative diseases, including Cancer). This negative effect makes the body weak and “loose”.
Ashwagandha slows down the process of free radical damage, allowing the body to regenerate, which means a better life in the long run. This increases longevity, prevents disease and slows down aging.
2. Improving memory, concentration and general learning
In a 2017 study published in the Journal of Dietary Supplements, it was found that taking Ashwagandha root helped improve memory in 50 people with cognitive impairment (MCI).
In this study, people received ashwagandha root for 8 weeks vs those who took a placebo. Those who have taken Ashwagandha have significant improvements in:
• Short & long term memory
• Executive function
• Long-term care
• New generation speed.
The sedative properties of Ashwagandha can lead to better cognitive function, as stress, anxiety and sleep disorders can affect normal cognitive function. Additionally, it has been observed that Ashwagandha may help slow down the process of brain damage in people with dementia. Researchers found that it repaired brain cell damage and rebuilt networks and synapses.
This amazing herb can also help alleviate depression due to its ability to deal with stress and emotions. In addition, due to the neuro-protective properties of bioactive compounds, found in Ashwagandha leaves, it has been shown to reduce brain cell damage.
3. Reduces stress and anxiety
Ashwagandha has anti-anxiety properties that may help with stress and functional impairment. The stress reducing properties are well known as ashwagandha helps the body reduce the production of cortisol (stress hormone) by up to 28%.
A 2012 study in the Indian Journal of Psychology found a 44% reduction in perceived stress in a group of 64 people who were less healthy and more anxious. The group taking the Ashwagandha root extract was given a dose of 300mg twice a day for 60 days.
In another 2008 JANA Study, 98 people suffering from stress were given either Ashwagandha or a placebo. Those in Ashwagandha improved health at 30 and 60 days.
No improvement was shown in the placebo group in the Hamilton Anxiety Scale but there was a significant improvement in the Ashwagandha group, shown by a decrease in the hormone cortisol and blood pressure and heart rate. Improvements in blood glucose levels, inflammation markers, as well as cholesterol levels (LDL & HDL) and triglycerides have also been shown.
4. Improved sleep patterns
Traditionally, Ashwagandha has been used in Ayurveda as a sleep aid. Ashwagandha’s Latin name (somnifera) means sleep inducer and therefore it has been recommended for regular sleep for centuries.
Researchers at the International Institute for Integrative Sleep Medicine at the University of Tsukuba, studied the effect of sleep on mice and found that an aqueous extract of Ashwagandha leaves, rich in triethylene glycol (TEG) promoted non-rapid eye movement (NREM) sleep slightly altering rapid eye movement (REM) sleep, but alcohol had no effect on sleep at all.
TEG-induced sleep is similar to normal sleep. In addition, commercially available TEG also increased NREM sleep. Therefore, it was concluded that TEG is an active component that induces physiological sleep.
5. Better sex
Ashwagandha improves the function of the reproductive system and promotes a healthy sexual and reproductive balance.
In a double-blind study, 46 infertile men were given 225gm of ashwagandha root extract daily or a placebo for 3 months. Sperm concentration increased by 167% compared to 29% in the placebo group. Sperm motility improved by 57% versus 9% in the placebo group, sperm volume improved by 53% versus 20% in the placebo group.
Testosterone also increased by 17% in the ashwagandha group versus 4% in the placebo group and lutenizing hormone increased by 34% versus just 8% in the placebo group.
(Evidence-Based Complementary Medicine 2013)
Two other studies also showed significantly improved results in infertile men, including increased sperm count, testosterone and lutenizing hormone. The researchers concluded that ashwagandha “can be used as an alternative treatment … a treatment for … male impotence.
(J Ethnopharmacol 2013)
In a 2015 study of 50 women with sexual dysfunction (dysfunction of sexual desire, female sexual dysfunction, female orgasm disorder, sexual & subjective) were given placebo or ashwagandha root extract 300gm twice a day for 8 weeks.
The Female Sexual Function Index (FSFI) showed a significant improvement in the ashwagandha group, 13.63 to 23.86 versus the placebo group 13.57 to 20.06.
This Index measures arousal, lubrication, orgasm and satisfaction. All 4 regions showed greater improvement in the ashwagandha group.
6. More muscle mass, less body fat & more energy
A 2012 study found that ashwagandha promotes muscle growth and improves muscle strength and power, while at the same time reducing body fat and increasing body weight.
(J Ayerveda 2012)
In another study conducted in 2015, 57 men were given ashwagandha (300mg root twice a day for 8 weeks) or a placebo. This was a double blind study.
For 8 weeks they completed a resistance training program. In the ashwagandha group, upper body strength improved more in this group than placebo.
Upper Body Strength – Increasing the press
Ashagandha 46 kg
Placebo 26.4 kg
Lower Body Strength – Increases leg extension
Ashagandha 14.5 kg
Placebo 9.8 kg
Muscle growth – arms
Muscle growth – chest
In addition, the ashwagandha group recorded faster muscle recovery time and significantly less muscle damage, less body fat and higher testosterone levels than the placebo group.
7. Cardiovascular endurance support
In a 2015 study by Choudhary, et al. Athletes were given 600mg of ashwagandha to study its effect on cardiorespiratory performance in athletes.
Their maximal aerobic capacity (VO2 max) was measured during a 20-minute running test. People who took 600mg of ashwagandha had a significant increase in VO2 max compared to placebo.
In another placebo-controlled trial Shenay, et al. 2015, cyclists were given ashwagandha (500mg twice a day) for 8 weeks. They showed a significant increase of 13% in VO2 max, while the placebo group showed no increase at all.
Both males and females who took ashwagandha showed significant increases in time to exhaustion and peak VO2 max values of 10.7% & 4.7% and 16.1% & 9.0% respectively.
Ashwagandha: stress, energy, wisdom and sex
Linda Woolven & Ted Snider
Primal Herb – How to Restore the Immune System with Ashwagandha
Be careful – Ashwagandha
Ashwagandha for cognitive function
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