Editor’s note: This article has been reprinted. It was originally published on May 11, 2017.
Ashwagandha (Withania somnifera) is an herb that has been an important part of Ayurvedic medicine since ancient times. Literally translated from its Sanskrit root, Ashwagandha means “smells like a horse,” which may refer to more essence than its original smell. It has been suggested by some Ayurvedic health practitioners that the herb is so named because it provides strength and stamina to the horse. In addition, its genus name, somnifera, is a nod to its sedative properties.1
While ashwagandha is sometimes referred to as Ayurvedic or Indian ginseng,2 It is not in the ginseng family. The ashwagandha plant is a shrub with yellow-green flowers and orange-red berries native to Pakistan, India and Sri Lanka.
The leaves and root are often used medicinally. According to the Ayurvedic tradition, Ashwagandha is considered a rasyana herb, which means that it can promote youth and longevity while reducing suffering. That’s a broad but fair description, because this herb has a wide range of beneficial properties, including being adaptogenic, which means it helps you manage stress.
“[I]It is also believed to be very helpful in providing energy for the elderly and reducing pain, inflammation and nerve damage,” according to the American Botanical Council.3 And research shows it has brain benefits, too.
Ashwagandha can improve memory and cognitive function
Memory enhancement is one of the traditional uses of Ashwagandha, especially the root. A 2017 study published in the Journal of Dietary Supplements shows this, as it studied the use of Ashwagandha root extract to improve memory and cognitive functions in 50 people with mild cognitive impairment. MCI (MCI).4
MCI is a mild decline in cognitive abilities that is associated with an increased risk of developing more serious dementias, including Alzheimer’s disease. Participants received either ashwagandha root extract or a placebo for eight weeks. Those who took Ashwagandha had significant improvements in several areas compared to the placebo group. This includes further improvements:
- Short and long term memory
- Executive function
- Constant attention
- Information processing speed
The researchers pointed to Ashwagandha’s sedative properties as a potential mechanism behind the memory benefits, noting that they “may be indirectly involved in improving memory and cognition in human subjects, such as stress, anxiety and sleep.” A disorder can affect normal cognitive function.”5
Ashwagandha may also help slow the degeneration of brain cells in people with dementia. It was found to repair brain cell damage and rebuild neuronal networks and synapses. This herb can also help deal with depression because of its ability to combat mental and emotional stress. Separate research found it reduced obesity-induced cognitive impairment.6
The researchers also wrote in PLOS One, “Bioactive compounds extracted from Ashwagandha leaves have neuroprotective potential and may act as supplements for brain health.7
Ashwagandha can buffer some effects of sleep deprivation, stress
Ashwagandha has traditionally been used as a sleep aid in Ayurveda, and research suggests that it has anti-inflammatory and anti-inflammatory properties that may help manage sleep deprivation-induced stress and anxiety. In managing related functional disorders.8
Its stress-relieving properties are well-known, as Ashwagandha helps reduce your body’s production of cortisol (the stress hormone) by up to 28%. In fact, when given to study participants with a history of chronic stress, they experienced significantly lower cortisol levels and decreased scores on all stress assessment scales tested. The researchers concluded that:9
“The results of this study suggest that a high-concentration full-spectrum ashwagandha root extract can safely and effectively improve an individual’s immune system. [toward] stress and thereby improve self-assessed quality of life.
In addition, in studies of people with moderate to severe anxiety, those who took Ashwagandha showed a reduction in anxiety and stress as well as improved quality of life, mood and general health.10
Ashwagandha: A health tonic
Ashwagandha is known for its calming, stress-relieving properties, but its uses go far beyond that. In the journal Central Nervous System Agents in Medicinal Chemistry, Ashwagandha is described as an “elixir” used in a global fashion not only to increase longevity but also to “normalize bodily functions, chronic Anxiety from stress, through the correction of imbalances in the neuroendocrine. and the immune system.”11
“Ashogandha is considered a tonic, aphrodisiac, narcotic, diuretic, anthelmintic, astringent, thermogenic and stimulant,” note researchers in the African Journal of Traditional, Complementary and Alternative Medicine, who use it for various health conditions and ailments. It lists many benefits. Process:12
“Ashogandha is commonly available as choran, a finely ground powder mixed with water, ghee (clarified butter) or honey, it improves brain and nervous system function and improves memory.
It improves the functioning of the reproductive system promoting a healthy sexual and reproductive balance. Being a powerful adaptogen, it increases the body’s resilience to stress. Ashwagandha improves the body’s defense against disease by improving cell-mediated immunity. It also has powerful antioxidant properties that help protect against cellular damage caused by free radicals.
In areas where Ayurvedic medicine is widely known (such as India, Nepal, and Malaysia), Ashwagandha root can be used to treat inflammatory disorders, male impotence, and diseases associated with wasting or impotence.13 Some even say that it can be used to treat “almost all disorders that affect … human health.”14 In addition, Ashwagandha can be useful for:
Improve stability |
Gastric ulcer |
Neurological diseases such as Parkinson’s, Huntington’s and Alzheimer’s |
Energy levels |
Mitochondrial health |
inflammation |
Rheumatoid arthritis |
Osteoarthritis |
Increase muscle mass and strength |
Lowering blood sugar levels |
In addition, the American Botanical Council has compiled even more uses for Ashwagandha (in this case the root), noting:15
“Some documented uses of Ashwagandha root include alcoholism as a hypnotic (with leaf); treatment for brain fog, colds and flu, childhood illness, emphysemas dysphonia (due to emphysema, with leaf); Treatment of fever, inflammation of the glands, impotence or basic weakness.
… [T]o Loss of memory and muscular energy, nervous exhaustion, rheumatic fever, rheumatic swellings, senile and general debility, spermatorrhea, syphilis, and ulcers. In Tanzania, the root is used as a sexual stimulant and to promote uterine contractions.
How to use Ashwagandha
If you’re considering using ashwagandha, talk to your holistic health care practitioner first, as natural remedies, like herbs, can sometimes interact with other medications or supplements you’re taking.
If you are pregnant or breastfeeding, avoid ashwagandha, as studies suggest that when taken in excess, it may cause spasmolytic activity in the uterus, which may result in premature birth. . In general, however, ashwagandha is associated with 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, resulting in the most significant effects in clinical studies.16 Ashwagandha can also be used as an essential oil (mixed with carrier oil), especially for pain relief or combating stress. If you prefer, dried Ashwagandha root can also be made into a tea that you can sip at your leisure. A version from Cure Joy is as follows:17
Ashwagandha tea
method
- Take 2 teaspoons of dried Ashwagandha root.
- Boil it in about 3 1/2 cups of water.
- Allow it to boil for 15 minutes.
- Remove the root from the liquid.
- Strain to remove any remaining plant matter in the water.
- Consume 1/4 cup twice daily.
Finally, while ashwagandha isn’t typically a “garden herb” plant like thyme or basil, it’s relatively easy to grow (as an annual if you live in an area with cold winters) and you can make your own for tea. The supply will be provided. tinctures. To grow your own Ashwagandha, here’s what you need to know:18
- Your soil should be sandy and well drained. It is best to plant your seeds in a cooler part of your garden. Ashwagandha is almost impossible to grow in a humid environment. It grows in dry soil.
- The plant should not be watered all the time and should only be watered when it seems “still”.
- The ideal growing temperature is between 70 and 95 degrees Fahrenheit (21 to 35 degrees Celsius). If the temperature is low, the plant is expected to grow at a very slow rate. Ashwagandha should be fully grown in 150 to 180 days.