Ashwagandha Withania somnifera, also known as the Indian winter cherry or Indian ginseng, is an evergreen tree grown in all parts of India, Africa, and the Middle East. It’s a common remedy for tension. For its role as an “adaptogen”, there is no evidence to support its use. Adaptogens are herbal medicines that improve the ability of a person to cope with stress. What do you think is Ashwagandha beneficial for?
Ashwagandha has chemicals that could aid in calming your brain as well as reduce swelling, reduce blood pressure, and improve your body’s immune. The herb has been researched as an adaptogenic, antioxidant, anticancer, anxiolytic, antidepressant, thyroid-modulating and immunomodulating, antibacterial, neuroprotective, anti-inflammatory, antifungal cognitive-enhancing, and hematopoietic drug. Ashwagandha is a potent blend of compounds, such as withanolides sitoindosides, and other alkaloids that are both medicinally and pharmacologically beneficial. These chemicals shield cells from damage caused by oxidation and diseases.
Because ashwagandha is widely used as an adaptogen it is utilized for a variety of issues that are related to stress. Adaptogens are believed by many to aid the body in overcoming physical and psychological stress. The conditions they treat include insomnia and anxiety, aging, and other ailments, but there’s not enough scientific evidence to support the majority of these applications. There is also no solid evidence for the use of ashwagandha in COVID-19.
Do not confuse ashwagandha and Physalis alkekengi. Both are referred to as winter cherries. Don’t confuse Ashwagandha with American Ginseng, or Panax ginseng.
The many ways that Ashwagandha benefits The Body
Can help to reduce anxiety and stress
Ashwagandha is probably most well-known for its ability to ease stress. Ashwagandha is classified as an adaptogen which is a chemical that aids the body in dealing with stress.
Ashwagandha is believed to assist in controlling stress-related mediators, such as Hsp70, heat-shock proteins (Hsp70) cortisol, and stress-activated N-terminal c-Jun protein Kinase (JNK-1).
It also reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response.
Several studies have proven that ashwagandha supplements can aid in relieving anxiety and stress.
Increases Strength and Muscle
Researchers continue to research Ashwagandha’s effectiveness in improving the strength and size of muscles. In one study, participants reported greater speed and power. Another study found an increase in the strength of muscle and strength, as well as a decrease in the percent of body fat and a decrease in cholesterol levels after ashwagandha was used. A few participants also reported improved sleep, however, this study did not test the effects of ashwagandha versus placebo.
Ashwagandha treatments showed positive results in another research that was conducted with only masculine participants. In comparison to the placebo group, the men who took ashwagandha experienced significant increases in strength (measured by leg extension and bench press exercises) and size of the muscles in their chests and arms as well as significant decreases in body fat percentage as well as after-workout muscle injury.
Could help alleviate symptoms of certain mental health disorders
Ashwagandha can help alleviate symptoms of mental health disorders, such as depression for certain groups of people.
Enhances Sexual Function in Women
A clinical study suggests that ashwagandha may benefit women suffering from sexual dysfunction. Ashwagandha administration has led to significant improvements in arousal levels, the feeling of lubrication, satisfaction, and orgasm as reported by participants. It also greatly increased the amount of sexually successful encounters as well as improved measures of anxiety about their sex life and sexuality.
Might aid in increasing testosterone levels and fertility in males
Ashwagandha supplements were found in studies to boost men’s fertility and improve testosterone levels. The Ashwagandha supplementation was associated with an 18.9% increase in DHEA, a sex hormone that is involved in the production of testosterone. The ashwagandha supplementation significantly increased the quantity of sperm, semen, and sperm motility for men suffering from a low number of sperm.
It also increased the sperm count and motility among men with normal sperm counts.
May reduce blood sugar levels
Ashwagandha can be beneficial for those with high blood sugar or diabetes levels. Ashwagandha dramatically reduced hemoglobin A1c (HbA1c) as well as insulin blood lipids, as well as other markers of oxidative stress.
It is believed that some compounds in ashwagandha, such as one known as withaferin A (WA) which has strong anti-diabetic properties and could aid in stimulating cells to absorb glucose from your bloodstream.
May reduce inflammation
Ashwagandha is a source of compounds, such as withaferin A (WA) that can help to reduce inflammation in the body.
Improve the brain’s function, including memory
ashwagandha has benefits for cognitive function.
Ashwagandha may improve cognitive function in certain groups, such as elderly people who suffer from moderate cognitive decline and those suffering from schizophrenia.
Can aid in improving sleep
Many people consume ashwagandha to help promote sleep and there is evidence that suggests it could help with certain problems with sleep. Ashwagandha has a modest but significant effect on the quality of sleep overall.
Ashwagandha consumption reduced anxiety levels and also helped people feel more alert when they awoke.
Helps Heart Health
Two studies have demonstrated that ashwagandha may increase VO2 max levels which is the highest amount of oxygen that you take during physical exertion. These levels are utilized in measuring the endurance of cardiorespiratory, which is how well the lungs and heart pump the oxygen needed to muscle during physical exercise. So, higher VO2max levels are a sign of a healthy heart that can perform well in these conditions.
But, as mentioned the results of this study might not be universally applicable as it was conducted using active, healthy adults rather than a varied group of participants.
Potential risks and side effects of Ashwagandha
Ashwagandha is a non-toxic and safe plant however there are some factors to take into consideration before including it in your diet. Although the adverse effects of ashwagandha can be minimal some individuals may suffer from:
Gastrointestinal upset.
Diarrhea
Nausea and vomiting
Do you have any other medication? It’s a good idea to inform your doctor(s) inform them when you’re considering adding some new items to your routine, such as Ashwagandha. When you’re taking medications as well, ashwagandha can increase or decrease its effects. Although the negative effects of ashwagandha can be minimal, however, certain people might suffer:
Are there any other health situations to take into consideration? Ashwagandha may be unfit for use if you’re breastfeeding, pregnant or are immunocompromised, planning to undergo surgery or suffer from a thyroid problem. Also, it’s important to know that certain people who are sensitive to nightshades or suffer from certain grass allergies aren’t able to tolerate ashwagandha. If any of these conditions apply to you, speak with your physician or an integrative healthcare specialist to determine if it’s appropriate for you to use Ashwagandha. While the negative effects of ashwagandha aren’t too severe, however, certain people might suffer:
It’s the bottom line
Ashwagandha is a medicinal herb that has multiple health benefits.
Research findings suggest that it could help to reduce stress and anxiety and promote restful sleep and could even improve cognitive function for certain groups.
Ashwagandha is considered to be relatively safe for the majority of people. However, it’s not recommended for everyone, and it’s essential to consult an expert in the field before adding ashwagandha to your regimen.
