People suffering from stress often find relief through various means, including sleeping better, practising relaxation techniques and rebalancing work and home life.
Ashwagandha can be an effective natural way to address anxiety and stress. Considered an adaptogen, the herb can build resilience to stress by lowering cortisol levels.
1. Reduces Anxiety and Stress
Ashwagandha is an adaptogenic herb that can help calm the nervous system and lower stress hormones, improving energy levels, memory retention, and sleep patterns – as well as soothing insomnia – a common anxiety trigger.
At a 60-day, placebo-controlled study on stressed yet healthy adults, participants taking 240 mg of full-spectrum ashwagandha root extract twice daily saw significant improvements on self-reported anxiety scale scores and lower stress hormones levels. Furthermore, research showed that taking Ashwagandha could strengthen adrenal glands by increasing cortisol production naturally – helping balance out frazzled or overworked adrenals.
Ashwagandha may be unsafe for pregnant or breastfeeding mothers, those with certain autoimmune conditions or thyroid issues, immunocompromised individuals and people undergoing surgery. Furthermore, as it may interact with some medications and interactions could occur – therefore consult an integrative health specialist before adding this herb into your routine. For chronic anxiety or stress sufferers seeking an integrated health practitioner is recommended.
2. Boosts Energy Levels
Stress has an adverse effect on one’s energy levels and wellbeing, potentially impacting mood and leading to weight gain. Therefore, it is vital that steps be taken in order to manage stress levels so as to maintain energy and remain healthy.
Taken regularly, Ashwagandha supplements may provide a natural way of increasing energy. Studies have proven its efficacy at alleviating anxiety, stress and depression while improving sleep quality and decreasing cortisol levels.
Studies have also demonstrated the efficacy of ashwagandha for improving cognitive function. It contains compounds known as withanolides that may improve brain health and memory recall.
However, if you have concerns about how an herbal supplement might impact your mental health, it’s wise to consult with a physician prior to starting it. Ashwagandha generally is considered safe; however pregnant women and those with hormone-sensitive prostate cancer should not use it. A reputable doctor can assist in prescribing the correct dosage. It’s also advised that supplements be taken at consistent times throughout the day in order to achieve maximum efficacy.
3. Boosts Immune System
Increased immunity helps the body cope with stress more effectively by supporting healthy cells and decreasing production of harmful free radicals that damage tissues. Ashwagandha stimulates the production of antibodies to defend against pathogens and foreign invaders while offering protection from oxidative stress.
Cortisol levels tend to spike during times of high stress and go into “fight or flight” mode, triggering “fight or flight” response from your body. By helping normalize cortisol levels and decrease overall stress response, ashwagandha benefits include increased energy, enhanced mood and better cognitive function.
One study involving 60 participants who consumed 240 mg daily of ashwagandha extract experienced less anxiousness and stress, increased ability to concentrate during simulated stressful tasks, as well as decreased key stress biomarkers like cortisol. However, pregnant or breastfeeding mothers as well as people planning surgery or suffering from certain autoimmune/thyroid conditions should refrain from taking such supplements due to their potential hormone-affecting properties.
4. Boosts Memory
Ashwagandha can not only reduce stress but also enhance memory. Studies have discovered its neuroprotective properties thanks to the withanamide class of compounds it contains that bind to beta-amyloid protein’s active motif and halt biochemical reactions leading to neuronal death in the brain – one cause of Alzheimer’s disease.
Ashwagandha is an effective adaptogen that can significantly lower stress. Researchers believe it works by decreasing activity in your hypothalamic-pituitary-adrenal (HPA) axis – the mechanism responsible for your body’s stress response system. Ashwagandha may help enhance memory performance and aid sleep quality by decreasing your body’s sensitivity to stress hormones while providing relaxation before bedtime.
But it shouldn’t be seen as a magical solution to insomnia; other healthy habits, like having a consistent sleeping schedule and suitable bedroom conditions should still be prioritized over sleeping pills. Furthermore, taking sleeping pills could interfere with other medications for diabetes or high blood pressure, potentially lowering your blood sugar too much or raising your blood pressure too high.
5. Boosts Sleep
Ashwagandha can aid sleep by increasing production of certain hormones while simultaneously decreasing cortisol, the stress-related hormone. Furthermore, research indicates it increases VO2 max levels–an indicator of cardiorespiratory endurance.
Studies have demonstrated the power of increasing sleep to combat stress; when your mind and body are refreshed after getting enough restful rest, it becomes harder for you to become overwhelmed and tense. Plus, more rest can help recover from stressful experiences more effectively and make you feel better overall.
A 60-day randomized, placebo-controlled trial compared the stress-relieving effects of ashwagandha extract with those of a placebo in healthy adults. Participants taking ashwagandha extract saw reduced stress and anxiety levels as well as lower cortisol levels than those taking the placebo.
When purchasing supplements, it’s essential to conduct your own thorough research. Consult staff at natural food or supplements stores for recommendations; check certifications, testing practices and product standards from companies; avoid supplements with heavy metals like arsenic, cadmium and mercury that could potentially harm liver, kidneys, central nervous system or immune systems.
