Here we are, looking into another marvel of nature. Ashwagandha holds a prominent place in Ayurveda, the traditional system of medicine in India, due to its numerous potential health benefits.
But what is Ashwagandha ?
Withania somnifera, known commonly as Ashwagandha or winter
cherry, is an evergreen shrub in the Solanaceae or nightshade family
that grows in India, the Middle East, and parts of Africa
If you are wondering why, let’s look at some reasons why Ashwagandha is highly regarded in Ayurveda, and not only.
Adaptogenic properties:
Ashwagandha is classified as an adaptogen, which means it helps the body adapt to stressors and promotes overall balance. It is believed to support the body’s resilience to physical, mental, and emotional stress. Adaptogens are highly valued in Ayurveda for their ability to enhance vitality and promote overall well-being.
Traditional use:
Ashwagandha has a long history of traditional use in Ayurveda. It has been used for centuries as a rejuvenating tonic to promote longevity, improve strength, and enhance vitality. The herb has been mentioned in ancient Ayurvedic texts for its therapeutic properties.
Rasayana herb:
In Ayurveda, Ashwagandha is classified as a rasayana herb, which means it is considered to have rejuvenating and revitalizing effects on the body and mind. Rasayanas are believed to promote longevity, delay the aging process, and restore balance in the body.
Multiple health benefits:
Ashwagandha is known to have a wide range of potential health benefits. It is used in Ayurveda to support the nervous system, promote sound sleep, improve memory and cognition, enhance vitality and sexual health, strengthen the immune system, and support overall well-being. Its versatility and the broad spectrum of its potential effects contribute to its status in Ayurveda.
Holistic approach:
Ayurveda follows a holistic approach to healthcare, considering the whole person—mind, body, and spirit. Ashwagandha aligns well with this approach, as it is believed to have a balancing effect on various bodily systems. It is used to address imbalances rather than targeting specific symptoms, making it suitable for promoting overall health and wellness.
Scientific validation:
In recent years, modern scientific research has also shown support for many of the traditional uses and potential benefits of Ashwagandha . Studies have explored its effects on stress reduction, cognitive function, immune modulation, hormonal balance, and more. This scientific validation further contributes to its reputation as a marvel in Ayurveda.
How to consume it:
First I will note that there are various forms available, including powder, capsules, and liquid extracts. Here’s a general guideline for using Ashwagandha powder as I for one have been using this for a while now, making sure it is good quality and organic
Dosage: The recommended dosage of Ashwagandha powder can vary depending on the individual and the specific product. It’s best to follow the instructions provided by the manufacturer or consult a healthcare professional for personalized advice but it varies between 1/4 to 1/2 teaspoon of powder per day
Mixing: Ashwagandha powder can be mixed with warm water, milk, or honey to make a drink. It has a slightly bitter and earthy taste, so you may want to add sweeteners or other flavors to make it more palatable. Shakes is another way to go.
Tip on traditional way of preparing :
1. Take 1/4-1/2 teaspoon of Organic Ashwagandha root powder and boil it in 2 cups of water.
2. Add a pinch of ginger. Boil till it reduces to half.
3. Cool the mixture and add honey to enhance its taste.
4. Drink this tea to relax your mind.Timing: Ashwagandha can be taken at any time of the day, but some people find it more effective when consumed in the morning or evening.
Duration: To experience the full benefits of Ashwagandha, it’s recommended to use it consistently for a few weeks or months. Results may vary depending on the individual, so it’s important to be patient and give it time.
Now, you will say “yes, ok but that’s just myth”.
Well, I am happy to say that numerous studies have been conducted to investigate the potential benefits of Ashwagandha powder. Here are some key findings from scientific research:
Stress and anxiety reduction:
- A randomized, double-blind, placebo-controlled study found that Ashwagandha supplementation led to a significant reduction in stress and anxiety levels in individuals with a history of chronic stress.
- Another study showed that Ashwagandha supplementation reduced cortisol levels and perceived stress in individuals with moderate to severe anxiety.
Cognitive function enhancement:
- Research has indicated that Ashwagandha may improve cognitive function and memory. A study conducted on healthy adults demonstrated enhanced attention, information processing speed, and overall cognitive performance after Ashwagandha supplementation.
- Animal studies have suggested that Ashwagandha extract may have a neuroprotective effect, potentially protecting against neurodegenerative diseases.
Immune modulation:
- Studies have shown that Ashwagandha possesses immunomodulatory properties. It can enhance immune cell activity and increase the production of antibodies, potentially strengthening the immune system.
- Research in animals has demonstrated Ashwagandha’s ability to increase the activity of natural killer cells, which play a crucial role in immune defense against infections and tumors.
Energy and physical performance:
- Ashwagandha has been studied for its potential effects on energy levels and physical performance. One study found that Ashwagandha supplementation improved cardiorespiratory endurance in healthy athletes.
- Another study observed increased muscle strength and muscle recovery in individuals taking Ashwagandha compared to a placebo group.
Hormonal balance and reproductive health:
- Research suggests that Ashwagandha may help regulate hormones, particularly in women. It has been studied for its potential benefits in reducing symptoms of menopause, such as hot flashes and mood swings.
- In a study on infertile men, Ashwagandha supplementation was associated with increased sperm count, motility, and improved semen quality.
Anti-inflammatory effects:
- Ashwagandha contains compounds with anti-inflammatory properties. Studies have shown that Ashwagandha extract can reduce markers of inflammation in the body, potentially providing benefits for conditions associated with chronic inflammation.
It’s worth noting that while these studies indicate potential benefits of Ashwagandha, further research is still ongoing, and individual results may vary. Additionally, it’s important to consider factors such as dosage, product quality, and individual health conditions when interpreting the findings. Consulting with a healthcare professional is advisable before starting any supplementation regimen.
Studies
state that Ashwagandha makes the cells less resistant to insulin. This
improves insulin sensitivity and increases glucose utilization by the
cells. Ashwagandha also protects and increases the number of the
insulin-producing cells thus increasing insulin secretion. Together, it
helps to manage the risk of diabetes.
Tip:
1. Take 1 glass of milk and 1/2 a glass of water in a pan and bring it to boil.
2. Add 1/4-1/2 teaspoon of Ashwagandha root powder and boil for another 5 minutes.
3. Add crushed almonds and walnut (around 2 teaspoons) to the mixture.
4. Drink this mixture to manage blood sugar level.
Tip:
Take 1 Ashwagandha capsule or tablet twice a day with milk or warm water after 2 hours of meals along with your existing treatment.
Tip:
1. Take 1/4-1/2 teaspoon of Ashwagandha root powder along with ghee, sugar and honey daily for a month once or twice a day to improve sperm quality.
2. Or, mix 1/4-1/2 teaspoon of Ashwagandha root powder in a glass of warm milk. Drink this at bedtime.
Studies state that Ashwagandha has analgesic property. It is seen that the roots and leaves of Ashwagandha contain withaferin A which inhibits the production of pain mediators such as prostaglandins. This reduces the pain and inflammation associated with arthritis
Tip:
1. Take 1/4-1/2 teaspoon of Ashwagandha root powder.
2. Mix it in 1 glass of milk.
3. Drink this thrice a day.
4. Continue for at least 1-2 months for better results.