Ayurveda or Ayurvedic medicine is a system of treatment rooted in the Indian subcontinent by using herbs and other traditional ways. A lot of modern medical science is the result of ayurveda that has been in practice in India since centuries. Ayurveda uses ancient herbs like ashwagandha, tulsi, turmeric for medicinal purposes and treatments.
Ayurvedic treatment uses herbs for treatment of various illnesses, diseases and conditions that humans go through. The science of Ayurveda has started surfacing again at a rise because of the multiple benefits and positive results that comes along with it.
Today, we are discussing one such herb used in ayurvedic treatment called Ashwagandha. Ashwagandha is a herb grown in India, Africa and some other parts of South Asia. The word ashwagandha is derived from Sanskrit, meaning “smell of horse” because the word Ashwa in ashwagandha means horse and gandha mean smell.
The leaves, berries and roots of ashwagandha are used for various purposes. In the field of medicine, roots are traditionally the main ingredients for both ayurvedic and modern treatment. The root is powdered and then consumed in the form of medicines.
The scientific name of ashwagandha is withania somnifera and it comes from the family of nightshade. It is also called winter cherry and because India is the largest producer of ashwagandha, it is also called Indian ginseng.
Ashwangandha is an important herb in the medical system because it comprises both macro and micro components including amino acids, peptides, lipids and building blocks of nucleic acids. It is rich in bioactive chemicals.
Ashwagandha is also widely used in the Unani system of medicine which originated in Greece. It has a number of medicinal properties and is widely recognised as an adaptogen that is used to manage stress.
Health benefits of ashwagandha:
Ashwagandha contains chemicals that help calm the brain as it contains sitoindosides and acyl steryl glucosides (ASGs) that are known to be anti-stress agents. It is an adaptogen that is used to treat several issues related to stress.
Since ashwagandha is an essential herb used in the most popular and ancient systems of medicines, it has multiple health benefits. It is used as a traditional way to treat numerous health issues because of the following advantages that it provides:
Ashwagandha reduces stress and anxiety:
Ashwagandha has been used to curb stress for a long time. It has anti-stress properties that helps you calm your brain; hence making it an effective herb to reduce your stress levels.
Ashwagandha comes in capsules, powder or liquid form and you can either use it as a supplement in the form of a capsule or use it in your food in the form of powder or liquid.
Ashwagandha helps control heat shock proteins (Hsp70), cortisol, JNK-1 that are known to be the mediators of stress. The HPA axis is also controlled by ashwagandha as it reduces the activity of HPA that regulates the stress response in your body.
Ashwagandha enhances athletic performance:
Ashwagandha got its name from “ashwa” that is horse in Sanskrit based on the strength of the horse. The properties of ashwagandha are such that it helps improve athletic performances and is widely used as a supplement by the athletes.
A study has been conducted to show if the above claim is true and the results suggest that the herb has helped to enhance physical performance including strength and oxygen while exercising.
Ashwagandha to improves heart health:
Consuming ashwagandha is attributed to enhancing the maximum oxygen consumption also known as VO2 max which is the measurement of heart and lung fitness. It measures how your heart and lungs deliver oxygen to the whole body.
Optimal VO2 max is important for all healthy adults as it is associated with a lowered risk of mortality. High levels of VO2 means healthier your heart becomes and performs physical activities efficiently.
Consuming ashwagandha will also help you increase muscle strength. So adding it in your daily routine will help you gain VO2 max and muscles strength as well.
Ashwagandha to reduce symptoms of some mental health conditions:
Ashwagandha helps calm your mind and it may help reduce symptoms of several mental health conditions like depression. Since ashwagandha has stress relieving properties, it helps you curb symptoms of depression and anxiety.
Studies have been conducted showing that people who consumed ashwagandha have lower anxiety levels than the people who took placebo.
Ashwagandha imporves fertility and testosterone levels:
The issues related to infertility could be dealt by consuming ashwagandha. Ashwagandha has been known to improve fertility in both men and women. The ancient herb increases luteinizing hormones that support pregnancy in women.
The infertility issues could arise due to various reasons and one of them could be hormonal imbalance that could be improved by consuming ashwagandha.
Iron deficiency can be another reason for infertility in women that could be solved by consuming ashwagandha because it has iron content in it. Infertility in women could also be the result of poor mental health and this ancient herb is known to reduce stress. As a result of consuming ashwagandha, women can solve the issue of infertility.
Ashwagandha is proved to be effective to improve fertility not only in women but in men as well. It rebalances reproductive hormones in men and improves the quality of sperms. The ancient herb ashwagandha helps improve the testosterone levels in males increasing their drive as well.
Ashwagandha helps to reduce in blood sugar levels:
Ashwagandha can help you manage blood sugar levels. Studies have found that ashwagandha can also help reduce and control blood sugar levels. It is a good option to incorporate in your diet to reduce the symptoms of diabetes by increasing insulin secretion.
A diabetic person should always consult their doctor regarding any changes in their diet. Including ashwagandha in your diet should be a considerate decision after proper consultation with your nutritionist or your doctor.
How to incorporate ashwagandha in your diet?
Ashwagandha comes in the form of capsules, powder and liquid extract. You can incorporate ashwagandha in your diet along with milk, soups or take it as a supplement.
Here are a few ways to use ashwagandha in your diet:
Add to your milk:
Take warm milk and add the powder or the liquid extract in it. You can take the “golden milk” that is the milk of your choice, add turmeric, ginger and cinnamon to it and add ashwagandha powder or liquid extract before sleep so it can improve your sleep cycle.
You can even take ashwagandha in the morning if you feel better and energetic after consuming it.
Add in soup:
If you are lactose intolerant you can use the alternative of soup to add ashwagandha in your diet. Use ashwagandha powder or liquid extract the same way in your soups as you use in milk.
Consult a dietician and only then incorporate ashwagandha in your diet if you are taking any other medications for health issues.
Add in tea:
Tea lovers can also add ashwagandha in their diet just by adding the adequate amount of this herb in their morning or afternoon tea, as you like it.
Take it as a supplement:
Ashwagandha is available to people in the form of capsules that they can take once or twice in a day to meet the adequate amount of ashwagandha in their body. Make sure your doctor or nutritionist knows about the amount of consumption of ashwagandha that you are taking.
Who should consume ashwagandha?
- Ashwagandha is considered a safe herb for most of the people.
- Healthy adults should include ashwagandha in their diets for heart health.
- Athletes should consume ashwagandha to improve stamina and muscle strength.
- People who are physically and mentally wired and tired
- Women and men who are facing infertility issues.
- People who struggle with sleep.
Precautions for consuming ashwagandha:
The consumption of ashwagandha should be between 260 milligrams to 1000 milligrams and should not exceed or you would have to deal with the side effects that include nausea, diarrhea, upset stomach and vomiting.
Though ashwagandha is a safe herb for almost all people, it should be consumed with proper consideration and after consulting with your doctor especially if you are already on another medication.
If you consume ashwagandha with another medication it may interfere with the working of your ongoing medications. So, it is better to add ashwagandha in your daily routine only if your physician suggests.
Pregnant women should not consume ashwagandha as it will increase the risk of miscarriage. This herb should also be avoided by women who are breastfeeding.
If you have thyroid or autoimmune disorders, you should not be taking ashwagandha in anyform.
The people who are getting ready for a surgery should cut ashwagandha from their routines.
Be mindful of the time that you are consuming the herb for. It is safe to use it for three months and see if it has brought any changes to health and if not then you need to look at the other aspects of your life like navigating stressful situations, taking a look at what you eat and other life habits.
Conclusion:
Ashwagandha has proved to be a herb with enormous health benefits that is also considered safe for most people. You can consume it for your specific issue that could be dealt with the help of this ancient herb with a plethora of qualities. But it is always better to do your research first.
You should see what the issues are that you are facing and visit a doctor first if the issue is out of your hand. Make sure you are following a good diet plan as well. If the doctor suggests ashwagandha you can consume it but be wary of the quantity suggested by your physician.