HOW DOES ASHWAGANDHA AFFECT HEALTH?
Ashwagandha is a prominent plant in Indian Ayurvedic medicine and has become a popular supplement because of its health benefits.
Ashwagandha is usually available as churna, finely sifted powder. It improves the function of the brain and nervous system and improves memory. Improves the function of the reproductive system by promoting healthy sexual and reproductive balance. Being a powerful adaptogen, it enhances the body's resistance to stress. Ashwagandha improves the body's defenses against disease by improving immunity. It also has strong antioxidant properties that help protect against cell damage caused by free radicals.
Its root has the smell of horses (in Sanskrit ashva means "horse", a gandha means “smell”) and is therefore said to give strength and vitality to the horse. Different parts of the plant are used, but most often the root extract is used as a dietary supplement. Ashwagandha or Withania somnifera, its botanical name is known as "Indian winter cherry" or "Indian ginseng".
In Ayurvedic medicine ashwagandha has been around for millennia used as Rasayana because of its broad health effects. Rasayana is described as a preparation that promotes youthful state of physical and mental health and affects mood, and includes herbal preparations, tinctures and elixirs, types of food, as well as spiritual and physical exercises. Most Rasayana plants are adaptogenic or anti-stress agents.
The ashwagandha plant is a small shrub with yellow flowers that is native to India and North Africa. Extracts or powders of the roots or leaves of the plant are used to treat various emotional and physical conditions. Many of its health benefits are attributed to the high concentration of vithanolide, which has been shown to fight against inflammation and tumor growth.
Helps lower blood sugar levels
The plant has the ability lowers and helps control blood sugar levels. This is thought to be because it acts on cortisol, which plays a role in regulating blood sugar.
May have anticancer properties
It is believed that Ashwagandha has anticancer properties because the plant helps to induce apoptosis - the death of cancer cells. Ashwagandha, too, delays the growth of new cancer cells and slows their growth.
Reduces cortisol levels (stress)
Ashwagandha is one of the Indian plants with adaptogenic benefits - it helps the body to adapt to emotional and physical stress. Pomaže u smanjenju kortizola, ‘hormona stresa’ u tijelu. Chronically elevated cortisol levels may be associated with elevated blood sugar and weight gain.
Reduces anxiety and depression
Ashwagandha helps reduce the symptoms of anxiety and anxious mood. Regular consumption of Ashwagandha in the right dosage reduces severe depression in adults. In addition, it helps calm the central nervous system, relieves stress and solves insomnia.
It can increase fertility in both men and women
Ashwagandha is also used as an aphrodisiac because it supports sexual health. Improves semen quality and number in men. Increases libido and fertility.
Stimulates hormone balance
It acts on the endocrine system by stimulating hormone balance. Reduces menopausal symptoms like hot flashes and mood swings.
It offers anti-inflammatory and analgesic effects
Ashwagandha helps reduce inflammation by improving immune cells that fight infection. Potentially powerfully cures rheumatoid arthritis. Ayurvedic medicine would crush the root into a paste that is applied as a pain reliever as well as to the joints to relieve inflammation.
It can lower cholesterol and triglycerides
Ashwagandha can help reduce the risk of heart disease by lowering cholesterol and triglyceride levels.
Improves learning, memory and reaction time
Reduces oxidative stress and improves memory and brain function. Ashwagandha helps to improve general memory, perform tasks and attention. It is traditionally used to improve memory in Ayurvedic medicines.
Helps with ADHD
Ashwagandha je showed improvement in attention deficit hyperactivity disorder in children, and also helps improve attention and control impulsive behavior.
EFFECT ON SKIN AND HAIR
Protects the skin and slows down the aging process
Strong antioxidant properties Ashwagandhe helps protect the skin from free radical damage and slows down the aging process, firming the skin.
Ashwagandha stimulates the production of natural skin fat. It also stimulates the production of vital compounds and proteins for healthy skin, such as hyaluronic acid to hydrate the skin, elastin that keeps the skin supple and collagen for its strength.
Hydrates the skin: Ashwagandha soothes the skin and prevents its dryness and roughness.
It cleans the skin: Compounds called vithanolids help with cleansing, which can prevent clogging of pores and acne.
Heals skin: The liquid mixture of ashwagandha can be applied as a cream to treat cuts, bruises and skin infections.
Prevents skin aging: Ashwagandha enhances DHEA, which is involved in the synthesis of other steroid hormones, including testosterone and estrogen. Stimulates the production of vital proteins for healthy skin hydration. DHEA and estrogen help maintain skin youthfulness by stimulating collagen production and increasing the skin’s natural oils.
Strengthens hair and reduces hair loss
Ashwagandha has strong antioxidant and anti-inflammatory properties that help keep the scalp healthy. It helps to improve the circulation of the scalp and strengthen the hair, as well as to get rid of dandruff. Također potiče proizvodnju melanina, pigmenta odgovornog za boju kose. Dakle, smanjuje sjedenje kose. Također, pomaže i u rješavanju gubitka kose.
ASHWAGANDHA - WHERE TO BUY
Ashwagandha is originally from s Indian area, especially the dry areas of India, Pakistan and Sri Lanka. It's Ashwagandhu easiest to take as a supplement powdered in capsules. Capsules of proven quality originating in India which you can obtain here.
ASHWAGANDHA – CAPSULES AND POWDER
Ashwagandha capsules are not a substitute for balanced diet, but a dietary supplement. Before consumption, look at packaging how many capsules should be consumed per day. Manufacturers' recommendations are different, some manufacturers recommend several capsules a day, while others prescribe one capsule a day.
In addition to oral administration, Ashwagandha can also be used topically. Ashwagandha powder with the addition of water it creates a mixture that can be applied directly to sore spot. Ashwagandha powder is obtained by grinding and sifting the roots of the plant.
ASHWAGANDHA - DOSAGE AND USE
Doses range from 250 mg to 5 g per day, however The right dose for you depends on the health benefits you want, as well as your tolerance to the supplement.
Ashwagandha is most commonly used in capsules, and the powder can be mixed into hot drinks or smoothies, but you may need to experiment with the ingredients to mask its unique flavor. For those who want to completely bypass this potential hurdle, capsules and tablets are a simple alternative. The right dose depends on the health benefits you want.
Studies of various health problems used doses ranging from 250 mg to 5 g. Doses of only 250 mg per day over 60 days significantly reduced anxiety levels as well as cortisol levels in participants. But daily doses in studies trying to specifically treat anxiety range between 250 mg and 600 mg. In most cases, this dose was broken down so that participants took the herbal supplement 2–4 times a day instead of all at once.
The study also found that the higher the dose, the greater the drop in blood glucose when looking at daily doses between 125 mg and 500 mg. If you look at the supplements of the average company on the shelves of your local health store or online, you’ll see a wide range of daily recommended doses in the range of 150 mg - 2 g. Lower amounts are commonly used in supplements that use more ingredients to address a particular health problem. Higher doses are mostly found in specific Ashwagandha supplements.
Most brands recommend it daily between two and three capsules just before or with a meal. Even three capsules or tablets can be taken at once. Maybe you should start with one tablet or capsule daily to see how you react and slowly add the capsules until you have taken the full suggested dose. It is also worth noting that most experimental studies studied the effects over 30 days. Give the supplement time to act.
ASHWAGANDHA - SIDE EFFECTS
Clinical studies of the effects of this adaptogenic plant on humans show extremely low rates of side effects, but they do happen. Everyone should talk to health doctors before starting a new supplementary regimen.
If you are taking medication for high blood pressure, blood sugar, or thyroid work, be sure to talk to your doctor about Ashwagandha. Ashwagandha can increase your thyroid function, which may affect your prescription if you are taking a thyroid hormone medicine.
Although Ashwagandha is safe product, pregnant women should not use it for work insufficiently researched action during pregnancy.
People with autoimmune disease should consult a physician before starting the supplementation regimen.
ASHWAGANDHA - INSOMNIA
This plant is traditionally used in Ayurveda to help with sleep (Kaushik, 2017). Ashwagandha can help you sleep better in two ways: by directly affecting sleep and by reducing the stress that indirectly affects sleep.
In a study in a controlled study in 2019, participants who took Ashwagandha root extract twice a day for ten weeks reported greater improvements in sleep compared to those in the placebo group.
Although sleep efficiency improved in both groups, those given 600 mg of Ashwagandha daily benefited the most. There were other areas where the supplement had an even greater advantage. Sleep quality, anxiety, and mental alertness after waking up improved significantly in the Ashwagandha group compared with placebo (Langade, 2019).
In another study, researchers gave participants a high dose of Ashwagandha root extract and found that, compared to placebo, participants reported better quality of life as their stress levels decreased (Chandrasekhar, 2012). Because it is high stress associated with shorter sleep duration, lowering stress can improve sleep quality by increasing total sleep time (Choi, 2018).
ASHWAGANDHA - IN PREGNANCY
Ashwagandha is traditionally used during pregnancy in Ayurvedic practice. It is believed to give strength to the mother and fetus when taken in controlled meals (Ayurveda recommends 1/2 teaspoon per day). However, there are different opinions about its use during pregnancy because of its ability to induce abortion in animals when given in very large doses. It is best to consult a doctor if you are pregnant and considering consuming Ashwagandha.
ASHWAGANDHA - POSTPARTUM AND BREASTFEEDING
Ashwagandha root has several beneficial properties for mothers and nursing mothers.
Reduces stress and anxiety: Being a new mother can be challenging, and stress and anxiety are very common in the postpartum period. Ashwagandha's ability to balance cortisol (a stress-causing hormone) helps reduce stress and anxiety and brings a little calm.
Peaceful sleep: A good night's sleep is most often a problem in the first few months as a new mom. However, Ashwagandha can help you if you have trouble sleeping again after getting up at night for feeding.
Restores strength and vitality: Ashwagandha root is used to promote strength, energy and vitality, which is why it has long been used as a means of recovery. This one properties can be very useful for new mothers in restoring strength, maintaining energy levels throughout the day and avoiding fatigue.
Immunity booster: Ashwagandhina antioxidant, anti-inflammatory and reducing properties they also make it a natural booster of immunity that can provide over the necessary support to the weakened immune system of the new mother.
Increase milk production: Ashwagandha se u Ayurvedi ve dugo used to boost milk production, which is probably accompanied by lower stress levels. High stress and anxiety can indirectly affect the milk supply.
However, in addition to various benefits, there are many risks associated with it. It is known that Ashwagandha causes early onset of menstruation. This is why it is usually avoided in huge amounts during pregnancy. Consumption of this plant in large quantities is associated with the risk of miscarriage. Ayurvedic counselors and experts generally suggest a limited intake of this plant, i.e. less than half a teaspoon or just a teaspoon each day. But that amount should also be checked with a doctor.
ASHWAGANDHA - EXPERIENCE
Positive experiences with Ashwagandha are most often associated with reducing stress and anxiety, increasing energy, better communication skills, better sleep, and a better quality of life in general.
Ashwagandha can reduce stress and anxiety levels
Whether it stems from overtime in the office, sleepless nights with a newborn, or just trying to juggle life as it comes, everyone experiences stress (some more than others). Ashwagandha can act as an alternative form of relief. Research has shown that introducing a supplement into your diet can reduce anxiety and stress. For example, a 2012 placebo-controlled study published in the Indian Journal of Psychological Medicine found that cortisol levels in participants who took 600 mg of Ashwagandha extract daily for 60 days were significantly lower than those given placebo.
Ashwagandha could strengthen your immune system
A 2014 review published in the Journal of Biological Sciences cites several studies that point to ashwagandha as a natural booster of immunity. This is largely due to vitanolides (naturally occurring steroids) that are found in the root and which, according to the review, contain, among other things, antioxidant, diuretic, cardiorespiratory and anti-inflammatory properties.. In addition, Ashwagandha also contains glycoprotein, a protein responsible for antimicrobial activity (which also kills microorganisms before they have a chance to grow / spread in the body).
Ashwagandha can boost libido
During a 2015 clinical study published in the journal BioMed Research International, Ashwagandha root extract has successfully improved women’s sexual function. Participants were assigned to take a placebo or supplement of high-concentration Ashwagandha root extract (HCARE) for eight weeks. The results showed that Ashwagandha improved female sexual dysfunction, partly because of the anti-stress effect.
Ashwagandha can help male fertility
Men who have fertility problems could benefit from introducing Ashwagandha into their diet. According to research published in the journal Evidence-Based Complementary and Alternative Medicine, muškarci koji su uzimali 675 mg Ashwagandhe u tri doze tijekom 90 dana zabilježili su porast broja spermija za 167%, vrijednost sjemena za 53% i povećanje pokretljivosti sperme za 57%.
Ashwagandha could improve athletic endurance
In a 2015 study, researchers estimated the level of oxygen consumption for 50 healthy athletes in their peak physical exertion. The athletes were awarded the Ashwagandha allowance to assess how (if at all) the latter may affect their performance. At eight and 12 weeks of the experiment, it was found that those who took Ashwagandha not only experienced enhanced cardiorespiratory endurance, but their quality of life also improved.
Ashwagandha is said to support healthy thyroid function
It has been proven that Ashwagandha stimulates an underactive thyroid, which is a relief when you consider that low thyroid hormone levels are becoming an epidemic, especially in women, says Dr. Cole. Although more research is needed on the subject, one study published in the Journal of Alternative and Complementary Medicine found that patients with thyroid disorder had much healthier TSH and T4 levels, and thus more normal thyroid function after eight weeks of consumption Ashwagandhe.
It can be said to be Ashwagandha a symbol of vitality because it has a calming effect, rejuvenates, increases calmness, renews the body and fights stress in everyday life. Adding ashwagandha to your diet can be a simple and effective way to improve your health and quality of life.