While the pace of life seems to be picking up with each passing day, the need for natural ways to soothe our health is becoming dire. Welcome ashwagandha, an ancient remedy that has withstood the grains of time. In the richly preserved tradition of Ayurvedic medicine, this plant-based herb is considered “King of Herbs.” For centuries, people have been experiencing the health benefits of Ashwagandha[1]. It has helped many seeking to quiet their minds, energize their bodies, and elevate their overall well-beingi
Let’s explore, What gives this humble herb its kingly status and discover the amazing health benefits of ashwagandha together. Before that, let’s take a look at the origin of the herb.
Ashwagandha: The Origin and History
Ashwagandha, scientifically known as Withania somnifera, is a small shrub that originates in three countries – India, the Middle East, and parts of Africa. The roots and berries found in this are used to prepare different remedies.
Ashwagandha is a Sanskrit word that means “smell of the horse,” referring to the particular smell of this herb and its horsepower-building capability. It is mostly referred to as an adaptogen, a natural substance that helps the human body in many aspects of healthy living.
Adaptogen generally refers to any natural substance originating from plants or herbs, which helps the body adapt to stress and maintain a balance in health[5]. For several years, these drugs have been utilized in traditional medicines such as Ayurvedic and Chinese medicines for their ability to enhance the resistance of the body to stress, anxiety, tiredness, and other environmental elements.
Adaptogenic substances work on a single principle: the modulation of response to any form of stress by the body. They do not target any part of the body but help the entire system respond better to stress through the maintenance of homeostasis-a state of balance in the internal environment of the body.
Here are the Researched Benefits of Ashwagandha
Though there are countless health benefits of Ashwagandha, I’ve listed 10 major ones that will help you understand why it is a must to be included in your daily diet.
1. Pushes Away Stress and Anxiety
The intake of ashwagandha is presumed to be related to many health benefits, especially for stress and anxiety management[3]. It helps in the process of managing stress by reducing cortisol levels in our body, considered to be responsible for causing stress. Indeed, some studies document the positive impact of this herb in substantially reducing stress and anxiety levels among people with chronic stress conditions.
Ashwagandha is an adaptogen that allows the moderation of the stress response in the body, hence promoting calmness and relaxation. It offers a very natural option for those wanting to keep anxiety in control without relying on medicines, which can have so many side effects.
2. Builds Stamina and Boost Energy
Tired and out of energy? Ashwagandha could be what you are looking for. It’s a herb that, for centuries, has been utilized to raise energy levels by improving stamina[1]. It increases the production of adenosine triphosphate or ATP, the energy currency of cells. The increase in ATP production, offers our body, a balanced flow of energy to keep us more attentive and active.
Along with physical energy, ashwagandha also helps enhance mental energy. It supports cognitive function, allowing us to stay focused and productive at work.
3. Helps in a Healthy Immune System
It is very clear that a strong immune system is highly necessary for keeping most of the illnesses at bay, and ashwagandha plays a major role in this[1]. It contains powerful antioxidant properties that defend the body from harmful free radicals. These antioxidants strengthen the immune system by improving the activity of the white blood cells for fighting infections and diseases in a better way.
In addition, this ancient herb also possesses anti-inflammatory properties. It works against the presence of inflammation, which enables our immune system to work correctly and stay healthy. It has a healing ability to chronic inflammation linked to various health issues, including heart disease and autoimmune conditions.
4. Assists in Improving Sleeping Pattern
Ashwagandha is among the herbs that facilitate comfortable and restful sleep. In general, it works by sedating the nervous system and lowering cortisol levels that interfere with sleep. It helps regulate sleeping and waking-up patterns because of its sedative effect on the nervous system[6].
Improved quality of sleep enhances mood and energy giving an overall healthy lifestyle. A well-rested body copes with stress better, recuperates from illness sooner, and maintains its functionality at an optimal level.
5. Helps in Cognitive Development While Aging
Besides enhancing the physical energy of the body, ashwagandha acts positively on the cognitive brain processes[2]. For those concerned about their cognitive decline in old age, it offers a natural solution to such threats. It improves memory, attention, and processing speed of information. It also promotes the neurogenesis process by which new neurons are formed.
It exerts neuroprotective effects on the brain, which may be subjected to oxidative stress and degeneration; hence, this supplement becomes a tool for preserving cognitive function when aging and can be used as a helpful ingredient in your routine for staying sharp at all ages.
6. Keeps Your Heart Healthy
Our heart works nonstop to keep us alive; hence, it’s vital to support the health of this organ. Ashwagandha was found effective in supporting heart health in many ways. First of all, it has been considered to reduce cholesterol and triglycerides, the causative element for cardiac illness.
It also supports lowering blood pressure, another major risk factor for heart disease[6]. Its stress- and anxiety-reducing properties have an indirect positive impact on the heart, too, as chronic stress is associated with high blood pressure and other cardiovascular issues. Supporting a healthy heart means this plant-based herb can help support a longer and healthier life.
7. Manages Blood Sugar Levels
Blood sugar management is an important part of diabetes prevention and management, and ashwagandha plays a role here, too. Studies have reported that it lowers blood sugar by making one more sensitive to insulin. That simply means your body will be in a better position to utilize insulin correctly, the hormone responsible for regulating your blood sugar levels.
In general, the blood sugar-lowering effects of Ashwagandha are not only beneficial for people suffering from diabetes but also for individuals who are at risk of developing this condition[1]. Since it keeps blood sugar levels stable, this prevents spikes and crashes that subsequently lead to energy fluctuations and cravings.
8. Improves Fertility and Balances Hormones
For hundreds of years or more, Ashwagandha has been used to support reproductive health and hormonal balance[1]. The intake of it is proven to improve sperm quality and testosterone levels in men. In women, this herb regulates menstrual cycles and also relieves symptoms of PMS and menopause.
Along with reproductive benefits, it also supports overall hormonal balance. Hormones play a critical role in many bodily functions, including metabolism, mood, and energy levels. By promoting balance, ashwagandha helps ensure that these processes function smoothly, leading to better health and well-being.
9. Powers Muscles Growth
Ashwagandha is gaining favor among athletes and other fitness enthusiasts for it helps in building extra muscle mass and strength, this herb adds worth to the inward powerhouse of energy[1]. This ancient herb increases muscle growth through the enhancement of testosterone and reduction in exercise-induced muscle damage.
It also helps with recovery as the anti-inflammatory properties it possesses cut down on soreness, aiding in quicker healing processes after hard workouts. Be it a professional athlete or a person starting on the path to fitness, ashwagandha may become a helpful assistant in reaching desired results faster.
10. Blesses with a Longer & A Healthier Life
Perhaps among the most exciting benefits derived from ashwagandha is its contribution to longevity. With its stress reduction, immune function support, and fighting against chronic diseases, a longer and healthier life ensues.
It is a natural way of maintaining your vitality or enhancing your longevity and helps you live a more vital life by supporting your health and well-being in general.
How to include Ashwagandha in Daily Diet
Now that you’ve read about all the great benefits associated with ashwagandha, you’re probably wondering how to incorporate it into your daily life. It comes in various forms: capsules, powder form, and also as tea. If you want to take it as a supplement, you can take it in capsule form.
Those who prefer doing things a bit more conventionally can mix Ashwagandha powder in any hot or cold beverages like tea, milk, smoothie, etc. The flavor is earthy and somewhat bitter, so it is best mixed with other tastes that could mask it. The tea form can be prepared like normal tea and can be enjoyed in the mornings or evenings.
The general process is, to begin with a small dosage of ashwagandha and gradually increase the amount as your body gets used to the intake. It can be taken in the mornings or before bedtime depending on your convenience. For example, if you want to stay active throughout the day, prefer taking it in the morning and if you are looking forward to a calm and nice sleep, take it before bedtime or in the evening.
Final Takeaways
Ashwagandha is an elixir of an herb that comes packed with manifold health benefits. It helps in maintaining physical as well as mental health giving us an overall healthier and longer life. So, if you are a health enthusiast who doesn’t want the side effects of medicines, ashwagandha is the right choice. It can be a great addition to your wellness routine.
Though it is a natural Ayurvedic herb, if you have any chronic health disorders, it is always advised to consult a doctor before using and/or supplementing ashwagandha with anything.
The use of this ancient herb in daily routine allows one to tap into the powers of that ancient herb and the many health benefits awaiting a better quality of life.
References
- [1] Adrian L. Lopresti, Stephen J. Smith. Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials Journal of Herbal Medicine Volume28, August 2021, 100434
- [2] Shiyi Guo, Mohammad J Rezaei. The benefits of ashwagandha (Withania somnifera) supplements on brain function and sports performance
- [3] Armando Gonzalez Stuart, PhD. Herbal Safety
- [4] Zimmerman HJ. National Library of Medicines, References updated: 02 May 2019
- [5] Alexander G Panossian, Thomas Efferth, Kenny Kuchta. Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases
- [6] Mahammad Juber, MDHealth Benefits of Ashwagandha, November 28, 2022
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