Ashwagandha: The Root with the Strength of a Horse
The main active substances of ashwagandha are considered to be withanloids, which are credited with a number of beneficial effects, including antioxidant and anti-inflammatory action. In traditional medicine, the plant is used to normalize sleep, improve mood and strengthen the immune system. In the modern scientific community, research continues: they consider the potential benefits of ashwagandha in the field of reducing stress levels and maintaining cognitive functions. Ashwagandha is usually taken in powder, capsule, or tincture form. The powder (called churna in Ayurveda) is often mixed with warm milk to have a gentle effect on the body and normalize sleep. Capsules are easy to dose, and tinctures are used in concentrated form. In Ayurvedic practice, ashwagandha is often included in complex recipes along with other herbal remedies to enhance its tonic and adaptogenic properties.
Adaptogenic effect
One of the key characteristics of ashwagandha is its adaptogenicity, that is, the ability to help the body adapt to stress factors. It is assumed that regular use of the plant contributes to more uniform hormonal regulation, reduced anxiety and increased endurance. In sports, ashwagandha is used as a supplement to the diet to speed up recovery after physical exertion, but each organism is individual, and reactions may differ.
Legends attribute to ashwagandha the properties of a "long-living herb", believing that systematic use of the root helps to stay young longer than usual. In some regions, the plant is not only used for medicinal purposes, but is also grown for decorative purposes: during the ripening period, bright orange berries appear on it, reminiscent of Chinese lanterns.
Despite the popularity of ashwagandha, it is not a universal solution for all health problems. Before starting to take it, especially if you have chronic diseases or are taking other medications, it is recommended to consult a doctor or herbalist. General health, lifestyle, and body characteristics play a decisive role in how pronounced the effect of the plant will be.
Ashwagandha is one of the most famous herbs in Ayurveda, prized for centuries for its strengthening and adaptogenic properties. Modern science continues to explore its potential to support energy balance and stress resistance. When used correctly, taking into account individual characteristics and contraindications, ashwagandha can become part of a comprehensive approach to a healthy and harmonious lifestyle
The Ultimate Guide to Ashwagandha: Benefits and Tea Recipe
Scientists have named seven beneficial properties of ashwagandha: a selection of scientifically proven studies
The demand for ashwagandha is growing exponentially every year. Analysts say that by 2031, sales of "Indian ginseng" will reach $2.5 billion. Around the world, ashwagandha also has many fans. They say it can calm, restore sleep, and even rejuvenate the body.
We figured out which beneficial properties of the plant have been scientifically proven, which are still poorly studied, and whether ashwagandha can harm your health.
Why is it considered an Adaptogen?
This relative of physalis from the nightshade family is considered an adaptogen, a plant that can help the human body adapt to adverse external conditions, cope with stress, and even treat depression.
For the first time, Soviet scientists identified the characteristics of plants with adaptogenic properties in 1958, and many modern doctors still rely on their work.
In therapeutic doses, adaptogens help the body:
- adapt to mental and physical stress,
- cope with physical and emotional stress,
- to restore strength,
- resist the harmful effects of the environment.
All of this is attributed to ashwagandha. The shrub is especially revered by adherents of Ayurveda, a system of Indian folk medicine. They believe that the plant has rejuvenating, anti-stress, calming, and anti-inflammatory properties. The extract of the Indian ginseng root is brewed and drunk as tea, mixed with regular tea or taken as a dietary supplement.
Health Benefits of Ashwagandha That Scientists Agree With
Relieves stress
Indian scientists selected 64 adults with chronic stress for testing and divided them into two groups. For 60 days, the first group of people took one capsule with 300 mg of a highly concentrated plant extract twice a day, while the second group received a placebo. As a result, the subjects in the first group significantly decreased the level of the stress hormone cortisol, while there were no changes in the second group.
Supports brain health
According to a meta-review of several studies, ashwagandha has potential in the treatment of brain diseases such as Alzheimer's and Parkinson's. The plant supports cognitive functions in healthy people and can be a preventative measure against diseases of the nervous system.
Improves sleep
Ashwagandha has been used in Ayurveda for hundreds of years as a remedy for insomnia. It is not without reason that its second name is Withania somnifera. Research confirms that the plant has a calming effect. Participants in the study took 300 mg of ashwagandha root extract twice a day for ten weeks, and it helped them improve their nighttime sleep.
Strengthens muscles
Ashwagandha is believed to help increase muscle mass, lose excess fat, and restore strength after exercise.
Helps the thyroid gland function
People with hypothyroidism took 600 mg of ashwagandha extract daily for eight weeks . At the end of the course, their indicators improved significantly. Scientists concluded that the plant helps maintain the balance of thyroid hormones and can be used as part of the treatment of hypothyroidism.
May be useful for diabetes
Taking ashwagandha root powder for 30 days helped 12 people maintain normal cholesterol and blood glucose levels. The researchers compared the effect to taking a hypoglycemic drug and concluded that the supplement could help people with diabetes.
Improves male reproductive health
Taking 5 grams of the supplement per day benefited 180 men diagnosed with infertility. After three months, male hormone levels improved significantly. Some of the subjects soon became fathers.
Scientists have linked almost all the positive effects to the chemical compound withanolide in ashwagandha. It is a natural steroid that can be useful in the fight against inflammation. By the way, it is found to varying degrees in many nightshades: potatoes, tomatoes, eggplants.
Although the results of taking ashwagandha root look promising, its effects on health are still not well studied. Doctors do not recommend taking supplements for pregnant women and people with autoimmune diseases.
How to Make Ashwagandha Drink
Ashwagandha root tea has a bitter, earthy flavor and goes well with honey. Try it!
- Pour 200 ml of boiling water over a teaspoon of ashwagandha powder.
- Let the tea steep for 10 minutes.
- Add a wedge of lemon and honey to taste.
Drink one hour before meals, after meals, and before bed.
*This material summarizes evidence-based medicine studies from different years. However, it is for informational purposes only and cannot be used as a direct guide to action. Before using ashwagandha, you should consult a specialist.
Comments
Post a Comment
💬 "Got thoughts, tips, or questions? Drop them below—we love connecting with our readers!"