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 3000 years to create more vitality in human beings. It is a close relative (believe it or not) of tomatoes, peppers, and eggplant (Berenjena).
*Definition of adaptogen: a non-toxic substance and especially a plant extract that increases the body’s ability to resist the damaging effects of stress and promotes or restores normal physiological functioning.
Ancient healers used this amazing herb to rejuvenate the body, in particular to restore strength and vitality. Ashwagandha can help the body provide resistance to a variety of diseases, including arthritis, asthma, bronchitis, cancer, fever, inflammation, nausea, rheumatism, diabetes, leukoderma, cancer, and improve cognitive function and stress/anxiety.
In addition, Ashwagandha has also developed a strong reputation (confirmed by recent research) as a sedative, hypotensive, antispasmodic, antitumor, analgesic, and anti-inflammatory.
No person living on the planet should be without Ashwagandha, given the multiple benefits for the body, when using it as part of their nutrition protocol.
Here are 7 health benefits of using Ashwagandha:
1. Immune System Protection
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 on a regular basis, then 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 in 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 free radical damage process, allowing the body to revitalize itself, which means a better quality of life for longer. This increases longevity, keeps diseases away and slows down the aging process.
2. Improved memory, concentration and general learning
In a 2017 study published in the Journal of Dietary Supplements, Ashwagandha root extract was found to help improve memory 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 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 disturbances can affect normal cognitive function. Additionally, it was noted that Ashwagandha can help slow down the process of brain deterioration 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. Also, due to the neuroprotective characteristics of the bioactive compounds, located in the Ashwagandha leaf, it has been found to reduce brain cell degeneration.
3. Reduce stress and anxiety
Ashwagandha has anti-anxiety properties that can help in stress induced 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 suffering from stress were given Ashwagandha or a placebo. Those who took Ashwagandha 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, demonstrated by a decrease in the stress hormone cortisol, as well as in blood pressure and heart rate. pulse. An improvement in blood glucose levels, markers of inflammation, as well as cholesterol (LDL and HDL) and triglyceride levels, was also shown.
4. Improved sleep patterns
Ashwagandha has traditionally been used in Ayurveda as a sleep aid. Ashwagandha’s Latin name (somnifera) means to induce sleep and as such has been recommended for regular sleep for centuries.
Researchers at the University of Tsukuba International Institute for Integrative Sleep Medicine studied the effect on sleep in mice and found that aqueous extract of Ashwagandha leaf, rich in triethylene glycol (TEG), significantly promoted non-rapid eye movement sleep ( NREM) and slightly changed rapid eye movement (REM) sleep, while an alcoholic extract showed no effect on sleep.
TEG-created sleep was very similar to normal sleep. In addition to that, the commercially available TEG also increased the amount of NREM sleep. Therefore, it was concluded that TEG is the active component that physiologically induces deep 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% vs. 9% in the placebo group, semen volume improved by 53% vs. 20% in the placebo group.
Testosterone was also increased by 17% in the ashwagandha group versus 4% in the placebo group, and luteinizing hormone was increased by 34% versus just 8% in the placebo group.
(Evidence-Based Complementary Medicine 2013)
Two other studies also showed significant improved results in infertile men, including improved sperm concentration, testosterone, and luteinizing hormone. The researchers concluded that ashwagandha “can 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 (low sexual desire disorder, female sexual arousal disorder, female orgasmic disorder, combined subjective and genital arousal disorder) they were given either a placebo or 300 mg ashwagandha root extract. 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 the improvement of arousal, lubrication, orgasm and satisfaction. All 4 areas showed more 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 muscular strength and endurance, while simultaneously reducing body fat and increasing lean body weight.
(J Ayerveda 2012)
In another study from 2015, 57 men received ashwagandha (300 mg of root extract 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 group.
Upper Body Strength: Bench Press Raise
Ashaganda 46kg
Placebo 26.4kg
Lower Body Strength – Leg Extension Raise
Ashanganda 14.5kg
Placebo 9.8kg
Muscle Augmentation – Arms
Ashanganda 8.6cm
Placebo 5.3cm
Muscle Augmentation – Chest
Ashanganda 3.3cm
Placebo 1.4cm
Additionally, the ashwagandha group had better muscle recovery time and significantly reduced muscle damage, greater body fat percentage loss, and higher testosterone levels compared to the placebo group.
7. Cardiovascular Endurance Support
In a 2015 study by Choudhary, et al. The athletes were given 600 mg of ashwagandha to study the effect of this on the cardiorespiratory performance of the athletes.
Their maximal aerobic capacity (VO2 max) was measured during a 20-minute shuttle run test. Those individuals who consumed 600 mg of ashwagandha had 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 VO2 max, while the placebo group showed no increase.
Both men and women who took 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 – 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
