7 Ways Ashwagandha Can Improve Your Health And Vitality
It is not surprising that when we look at the evolution of natural medicine, we find herbs that have been serving humanity 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 vitality in humans. It is a close relative (believe it or not) of tomatoes, bell peppers, and aubergine (aubergine).
* Definition of Adaptogen .: A non-toxic substance and especially a plant extract that is maintained to increase the body’s ability to resist the damaging effects of stress and promote or restore normal physiological functioning.
Ancient healers used this incredible herb to rejuvenate the body, in particular to restore strength and vitality. Ashwagandha can help the body to provide resistance to a variety of diseases, such as arthritis, asthma, bronchitis, cancer, fever, inflammation, nausea, rheumatism, diabetes, leukoderma, cancer and improve cognitive function and stress / anxiety.
Additionally, Ashwagandha has also developed a strong reputation (recent research confirms this) as a sedative, hypotensive, antispasmodic, antitumor, pain reliever, and inflammatory.
No person living on the planet should be without Ashwagandha, given the many benefits to the body, when using it as part of their nutrition protocol.
Here are 7 health benefits of using Ashwagandha:
1. Protection of the immune system
Studies indicate that Ashwagandha has a positive impact on our immune system, which is critical to our health and well-being.
It has been shown to increase the production of white blood cells and also the number of macrophages (large white blood cells that consume bacteria, viruses, fungi, and parasites) in the body.
If you suffer from colds and flu regularly, Ashwagandha can boost your immunity, giving your body the reset it needs.
It has also been recognized for its antioxidant potential, which supports our immune system. Compounds found in the plant (particularly the roots) can do amazing things to help with immunity. Antioxidant phytochemicals prevent free radical damage from occurring.
Free radicals are the nasty ones that cause disease, speed up the aging process, and cause inflammation (which promotes a variety of degenerative diseases, including cancer). This negative effect causes the body to weaken and “fall apart”.
Ashwagandha slows down the process of free radical damage, allowing the body to revitalize, which means a better quality of life for longer. This increases longevity, keeps disease at bay, and slows down the aging process.
2. Improved memory, concentration and general learning
In a 2017 study published in the Journal of Dietary Supplements, it found that Ashwagandha root extract contributed to memory improvement in 50 people with mild cognitive impairment (MCI).
In this study, people received ashwagandha root for 8 weeks versus those who took a placebo. Those who took the Ashwagandha have significant improvements in:
• Short and long term memory
• Executive function
• Sustained attention
• Information processing speed.
Ashwagandha’s sedative properties can lead to better cognitive function, as stress, anxiety, and sleep disorders can affect normal cognitive function. In addition, it was noted that Ashwagandha can help slow the deterioration process of the brain in people with dementia. The researchers found that it repaired brain cell damage and rebuilt neural networks and synapses.
This amazing herb can also help relieve depression due to its ability to deal with mental and emotional stress. In addition, due to the neuroprotective characteristics of the bioactive compounds, located in the Ashwagandha leaf, it has been found to reduce the degeneration of brain cells.
3. Reduce stress and anxiety
Ashwagandha has anxiolytic properties that can help with induced stress and associated functional impairments. Its 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 that perceived stress scores dropped by 44% in a group of 64 people with a low sense of well-being and a high sense of stress. The group that took the Ashwagandha root extract received a dose of 300 mg twice a day for 60 days.
In another JANA study from 2008, 98 people with stress were given either Ashwagandha or a placebo. Those of Ashwagandha had improved their well-being at 30 and 60 days.
No improvement was shown in the placebo group on the Hamilton anxiety scale, but there was a significant improvement in the Ashwagandha group, which was shown by a decrease in the stress hormone cortisol, as well as in blood pressure and blood pressure. pulse rate. An improvement in blood glucose levels, inflammation markers, as well as cholesterol (LDL and HDL) and triglyceride levels were also shown.
4. Improved sleep patterns
Traditionally, Ashwagandha has been used in Ayurveda as a sleep aid. The Latin name Ashwagandha (somnifera) means sleep inducer and as such it has been recommended for regular sleep for centuries.
Researchers from the International Institute for Integrative Sleep Medicine at the University of Tsukuba studied the effect on sleep in mice and found that the water extract of the Ashwagandha leaf, rich in triethylene glycol (TEG), significantly promoted sleep with eye movements. non-rapid (NREM) and slightly changed rapid eye movement (REM) sleep, while an alcoholic extract showed no effect on sleep.
The dream created by TEG was very similar to normal sleep. In addition to that, commercially available TEG also increased the amount of NREM sleep. Therefore, it was concluded that TEG is the active component that induces a physiologically healthy sleep.
5. Better sex
Ashwagandha improves the function of the reproductive system thus promoting a healthy sexual and reproductive balance.
Men
In a double-blind study, 46 infertile men received 225 g of ashwagandha root extract daily or a placebo for 3 months. Sperm concentration improved by 167% versus 29% in the placebo group. Sperm motility improved by 57% versus 9% in the placebo group, semen 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 luteinizing hormone increased by 34% versus only 8% in the placebo group.
(Evidence-based complementary medicine 2013)
Two other studies also showed significantly improved results in infertile men, including better concentration of sperm, testosterone, and luteinizing hormone. The researchers concluded that ashwagandha “may be used as an alternative … therapy for the treatment … of male infertility.
(J Ethnopharmacol 2013)
Women
In a 2015 study of 50 women with sexual dysfunction (hypoactive sexual desire disorder, female sexual arousal disorder, female orgasmic disorder, combined subjective and genital arousal disorder) were given either a placebo or ashwagandha root extract from 300 g twice a day for 8 weeks.
The female sexual function index (FSFI) showed a significant improvement in the ashwagandha group, from 13.63 to 23.86 versus the placebo group from 13.57 to 20.06.
This index measures improvement in arousal, lubrication, orgasm, and satisfaction. All 4 areas showed the most improvement in the ashwagandha group.
6. Increased muscle mass, reduced body fat and more strength
A 2012 study found that ashwagandha promotes muscle mass and significantly improves muscle strength and endurance, while at the same time decreasing body fat and increasing lean body weight.
(J Ayerveda 2012)
In another study in 2015, 57 men received ashwagandha (root extract 300 mg twice daily for 8 weeks) or a placebo. This was a double blind study.
During the 8 weeks they completed a resistance training program. In the ashwagandha group, upper body strength improved significantly more in this group than in the placebo.
Upper Body Strength: Bench Press Increase
Ashagandha 46 kg
Placebo 26.4 kg
Lower Body Strength – Increase Leg Extensions
Ashagandha 14.5 kg
Placebo 9.8 kg
Muscle Gain – Arms
Ashagandha 8.6 cm
Placebo 5.3 cm
Muscle Gain – Chest
Ashagandha 3.3cm
Placebo 1.4 cm
Additionally, the ashwagandha group recorded better muscle recovery time and significant reduction in muscle damage, greater loss of body fat percentage, and higher testosterone levels compared to the placebo group.
7. Support for cardiovascular endurance
In a 2015 study by Choudhary, et al. The athletes received 600 mg of ashwagandha to study the effect of this on the athletes’ cardiorespiratory performance.
Your maximal aerobic capacity (VO2 max) was measured during a 20 minute shuttle race test. Those individuals who consumed 600 mg of ashwagandha have significant increases in VO2 max. Compared to placebo.
In another placebo-controlled trial, Shenay, et al. 2015, cyclists received an aqueous extract of ashwagandha (500 mg twice daily) for 8 weeks. They showed a significant 13% increase in VO2max, while the placebo group showed no increase at all.
Both men and women taking ashwagandha showed a significant increase in time to exhaustion and higher VO2 max values. 10.7% and 4.7% and 16.1% and 9.0% respectively.
References:
Ashwagandha: stress, strength, intelligence and sex
Linda Woolven and Ted Snider
See: greenmedinfo.com/blog/ashwagandha-stress-strength-smarts-and-sex
Primal Herb – How to restore the immune system with Ashwagandha
See: primalherb.com/how-to-restore-the-immune-system-with-ashwagandha/
Take care of – Ashwagandha
See: takecareof.com/research/ashwagandha
Ashwagandha for cognitive function
See: articles.mercola.com/sites/articles/archive/2017/05/11/ashwagandha-improves-memory-cognitive-function.aspx
