Editor's note: This article is a reprint. The first edition was published on May 11, 2017 in his.
Ashwagandha (Withania somnifera) is an herb that has been an important part of Ayurvedic medicine since ancient times. Ashwagandha's Sanskrit roots literally mean „horse-like smell,“ which may be more indicative of its essence than its actual smell. Some Ayurvedic practitioners suggest that this herb is so named because it provides strength and stamina for horses. The species name somnifera, on the other hand, suggests its sedative properties.1
Ashwagandha is sometimes called Ayurvedic or Indian ginseng.2 It is not a member of the Korean ginseng family. The ashwagandha plant is a shrub with yellow-green flowers and orange-red fruits that is native to Pakistan, India, and Sri Lanka.
The leaves and roots are most commonly used for medicinal purposes. According to Ayurvedic tradition, ashwagandha is considered a rasayana herb, meaning it may promote youth and longevity while alleviating suffering. This herb has a wide range of beneficial properties, including adaptogenic properties, which can help manage stress.
According to the American Botanical Council, „It is also thought to be very helpful for older adults by providing energy and relieving pain, inflammation, and nervous breakdown.“3 Research suggests it also has benefits for the brain.
Ashwagandha may improve memory and cognitive function
Memory enhancement is one of the traditional uses of ashwagandha, especially the root. His 2017 study published in the Journal of Dietary Supplements supports this. This study investigated the use of ashwagandha root extract to improve memory and cognitive function in 50 stroke patients. mild cognitive impairment (MCI).Four
MCI is a slight decline in cognitive ability that is associated with an increased risk of developing more severe forms of dementia, including Alzheimer's disease. Participants took either ashwagandha root extract or a placebo for eight weeks. Those who took ashwagandha showed significant improvements in many areas compared to the placebo group. This includes significant improvements in the following areas:
- short-term memory and long-term memory
- executive function
- sustained attention
- Information processing speed
The researchers pointed to ashwagandha's sedative properties as a potential mechanism behind memory enhancement, saying, „Ashwagandha is effective in humans because stress, anxiety, and sleep disorders can affect normal cognitive function. „It may be indirectly involved in improving the subjects' memory and cognition.“Five
Ashwagandha may also help slow the deterioration of brain cells in dementia patients. It has been found to repair damage to brain cells and rebuild neural networks and synapses. This herb may also help deal with depression due to its ability to fight mental and emotional stress. Another study found that it reduced cognitive impairment caused by obesity in rats.6
The researchers even write in PLOS One that „bioactive compounds from ashwagandha leaves have neuroprotective potential and may serve as supplements for brain health.“7
Ashwagandha may relieve some of the effects of sleep deprivation and stress
ashwagandha Traditionally used in Ayurveda as a sleep aid, research suggests it has anxiolytic and anti-inflammatory properties that help manage stress and related dysfunction caused by sleep deprivation.8
Ashwagandha is well known for its stress-reducing properties, as it reduces the production of cortisol (the stress hormone) in the body by as much as 28%. In fact, when given to study participants with a history of chronic stress, it significantly lowered cortisol levels and lowered scores on all stress rating scales tested. The researchers concluded:9
„The results of this study suggest that highly concentrated full-spectrum ashwagandha root extract can safely and effectively improve an individual's resistance to stress, thereby improving their self-rated quality of life. Masu.“
In addition to this, a study of people with moderate to severe anxiety disorders found that those who took ashwagandha extract experienced reduced anxiety and stress, along with improved energy, motivation, and general well-being. I experienced it.Ten
Ashwagandha: All-purpose health tonic
Ashwagandha is best known for its calming and stress-reducing properties, but its uses go far beyond that. The journal „Central Nervous System Agents in Medicinal Chemistry“ states that ashwagandha is used worldwide to not only extend longevity but also „normalize physiological functions disrupted by chronic stress by correcting neuroendocrine imbalances.“ It is described as a „panacea'' that is used extensively. and the immune system. ”11
„Ashwagandha is considered a tonic, aphrodisiac, narcotic, diuretic, anthelmintic, astringent, thermogenic, and stimulant,“ the researchers at the African Journal of Traditional and Complementary and Alternative Medicine point out. Enumerated the many benefits of ashwagandha for health conditions and diseases. process:12
„Ashwagandha is commonly available as chana, a fine sifted powder that can be mixed with water, ghee (clarified butter), or honey. It strengthens the function of the brain and nervous system and improves memory. .
Improves reproductive system function and promotes healthy sexual and reproductive balance. As a powerful adaptogen, it increases the body's resilience to stress. Ashwagandha improves the body's defenses against diseases by improving cell-mediated immunity. It also has powerful antioxidant properties that protect against cell damage caused by free radicals. ”
In regions where Ayurvedic medicine is widely accepted (such as India, Nepal, and Malaysia), ashwagandha root may be used to treat inflammatory diseases, male impotence, and illnesses associated with weakness and weakness.13 Some even say it could be used to treat „almost every disease that affects human health.“14 Additionally, ashwagandha is useful for:
Improved stamina |
stomach ulcer |
Neurodegenerative diseases such as Parkinson's disease, Huntington's disease, and Alzheimer's disease |
energy level |
mitochondrial health |
inflammation |
rheumatoid arthritis |
osteoarthritis |
Increased muscle mass and strength |
lower blood sugar levels |
In addition to this, the American Botanical Council outlines even more uses for ashwagandha (in this case, the root), stating:15
“Documented uses of ashwagandha root include (along with the leaves) its use as a hypnotic to treat alcoholism, brain fog, colds, chills, childhood weakness, and emphysema dysphonia (emphysema caused by the leaves). These include treatment of fever, swelling of the glands, impotence or weakness of the semen.
… (T)o Against loss of memory and strength, nervous fatigue, rheumatic fever, rheumatic swelling, senile and general weakness, semen leakage, syphilis, ulcers. In Tanzania, the root is used as a sexual stimulant and to stimulate uterine contractions. ”
How to use ashwagandha
If you are considering using ashwagandha, consult your holistic health practitioner first, as even natural remedies like herbs can interact with other medications or supplements you may be taking. please.
Avoid ashwagandha if you are pregnant or breastfeeding. Research suggests that in excess it can cause an antispasmodic effect in the uterus, leading to premature birth. However, in general, ashwagandha has only mild side effects, if any, and appears to be safe for most people.
Doses typically range from 125 to 1,250 milligrams (mg) per day, with the upper end leading to the most pronounced effects in clinical studies.16 Ashwagandha can also be used topically in essential oil form (diluted with a carrier oil), especially for pain relief and fighting stress. If you prefer, you can also make a tea from dried ashwagandha root and drink it slowly. The recipe for Cure Joy is as follows.17
ashwagandha tea
procedure
- Take 2 teaspoons of dried ashwagandha root.
- Soak in about 3 1/2 cups of boiling water.
- Boil for 15 minutes.
- Remove the roots from the liquid.
- Strain to remove any remaining plant matter from the water.
- Consume 1/4 cup twice daily.
Finally, ashwagandha is not a typical „herb garden“ plant like thyme or basil, but it is relatively easy to grow (as an annual if you live in an area with cold winters) and can be used in teas and teas. Ready to use as a material. Tincture. To grow your own ashwagandha, here's what you need to know:18
- The soil should be sandy and well-drained. It is best to plant the seeds in a sunny part of the garden. It is almost impossible to grow ashwagandha in a humid environment. Grows in dry soil.
- Plants should not be watered all the time, but only when they seem „thirsty.“
- Ideal growing temperatures are 70 to 95 degrees Fahrenheit (21 to 35 degrees Celsius). If temperatures are low, expect plant growth to be much slower. Ashwagandha plants fully grow in about 150 to 180 days.