What's the Hype about Ashwagandha?
History of Ashwagandha
Ashwagandha has a long history of use in traditional medicine, particularly in Ayurvedic medicine, which originated in India over 5,000 years ago. In Sanskrit, “ashwagandha” means “smell of the horse,” which refers to the herb’s unique smell and its traditional use as a tonic to increase strength and vitality, much like a horse.
In Ayurvedic medicine, Ashwagandha is considered a rasayana herb, meaning it’s believed to promote longevity and slow down the aging process. It’s also considered an adaptogen, a class of herbs that help the body cope with stress and promote balance.
Throughout history, Ashwagandha has been used to treat a variety of ailments, including anxiety, insomnia, fatigue, and immune system disorders. It has also been used as an aphrodisiac and to promote fertility in both men and women.
The use of Ashwagandha has spread beyond Ayurvedic medicine and is now widely used in natural medicine practices throughout the world. In recent years, it has gained popularity as a dietary supplement, with claims that it can improve sleep, reduce stress, and boost cognitive function.
While there is still much research to be done on Ashwagandha, its long history of use and widespread popularity suggest that it may have some potential health benefits worth exploring.
Ashwagandha: A Centuries-Old Adaptogen
Ashwagandha is an herb that has been used for centuries in Ayurvedic medicine as an adaptogen. But what exactly does that mean?
An adaptogen is a type of herb or plant that helps the body adapt to stressors, whether they be physical, emotional, or environmental. Adaptogens work by modulating the body’s stress response system, which includes the hypothalamus-pituitary-adrenal (HPA) axis and the sympathetic nervous system.
When we encounter a stressor, such as a deadline at work or a sudden loud noise, our body’s stress response system kicks into gear. The hypothalamus, a small region in the brain, sends a signal to the pituitary gland, which then signals the adrenal glands to release cortisol and adrenaline. These hormones help us respond to the stressor by increasing heart rate, blood pressure, and blood sugar levels.
While this stress response is helpful in the short-term, chronic stress can have negative effects on the body, including increased inflammation, weakened immune function, and a higher risk of chronic diseases.
This is where adaptogens like Ashwagandha come in. Adaptogens work by regulating the HPA axis and the sympathetic nervous system, helping the body better cope with stress and protecting against the negative effects of chronic stress.
Studies have shown that Ashwagandha can help reduce cortisol levels, which is important because chronically high cortisol levels can lead to a variety of negative health effects, including increased inflammation, weakened immune function, and impaired cognitive function.
Other Potential Health Benefits of Ashwagandha
Mood and Anxiety
Ashwagandha has been studied for its potential benefits in treating anxiety and depression. While more research is needed to fully understand the mechanisms behind these effects, early studies have shown promising results.
One of the ways Ashwagandha may help with anxiety and depression is by regulating cortisol levels. As discussed earlier, cortisol is a hormone released in response to stress, and chronically high cortisol levels have been linked to increased anxiety and depression. Some studies have suggested that Ashwagandha may help regulate cortisol levels, leading to a reduction in anxiety and depression symptoms.
In addition, Ashwagandha has been shown to have anxiolytic (anti-anxiety) effects. A 2012 study published in the Indian Journal of Psychology found that participants who took Ashwagandha had a significant reduction in anxiety compared to a placebo group. Another study published in the Journal of Clinical Psychopharmacology found that Ashwagandha supplementation led to a significant reduction in anxiety and depression symptoms in participants with generalized anxiety disorder.
Ashwagandha may also have mood-boosting effects. A 2015 study published in the Journal of Ethnopharmacology found that Ashwagandha supplementation led to improvements in mood and cognitive function in participants with bipolar disorder. Other studies have suggested that Ashwagandha may have antidepressant effects by regulating serotonin and dopamine levels in the brain.
Cognitive Function
One of the ways Ashwagandha may help with cognitive function is by reducing stress and anxiety. Chronic stress has been shown to impair cognitive function, including memory and attention. As an adaptogen, Ashwagandha may help the body better adapt to stress and reduce stress-related cognitive impairments.
In addition, Ashwagandha has been shown to have neuroprotective effects. A 2017 study published in the Journal of Dietary Supplements found that Ashwagandha supplementation led to improvements in cognitive function and memory in healthy adults. Another study published in the Journal of Ayurveda and Integrative Medicine found that Ashwagandha had a protective effect against neuronal damage and may have potential therapeutic benefits for neurological disorders such as Alzheimer’s disease.
Ashwagandha may also improve executive function, which includes processes such as planning, decision-making, and attention. A 2014 study published in the Journal of Dietary Supplements found that Ashwagandha supplementation led to improvements in executive function in adults with bipolar disorder.
Anti-Inflammatory Action
Ashwagandha may help with inflammation by reducing the activity of pro-inflammatory cytokines. Inflammation is a natural response by the immune system to injury or infection, but chronic inflammation has been linked to a number of health conditions, including autoimmune diseases, heart disease, and cancer.
In addition, Ashwagandha has been shown to have antioxidant properties. Antioxidants help protect the body against oxidative stress, which can lead to inflammation and damage to cells and tissues. A 2015 study published in the Journal of Alternative and Complementary Medicine found that Ashwagandha supplementation led to a reduction in oxidative stress markers in healthy adults.
Ashwagandha may also have anti-inflammatory effects specific to certain health conditions. For example, a 2018 study published in the Journal of Evidence-Based Integrative Medicine found that Ashwagandha supplementation led to a reduction in inflammation and pain in participants with osteoarthritis.
Sexual Health
When it comes to sexual health, ashwagandha has been shown to have a number of benefits.
One of the key ways that ashwagandha can benefit sexual health is by reducing stress and anxiety. Stress and anxiety can have a major impact on sexual function, leading to problems like erectile dysfunction or decreased libido. Ashwagandha has been shown to reduce cortisol levels, which can help to reduce stress and anxiety and improve overall sexual function.
Ashwagandha has also been shown to boost testosterone levels in men, which can have a positive impact on sexual health. Testosterone is a key hormone that plays a role in sexual function, and low levels of testosterone can lead to a number of sexual problems. By boosting testosterone levels, ashwagandha can help to improve libido and sexual function in men.
In women, ashwagandha has been shown to improve sexual function by increasing lubrication and reducing pain during intercourse. It has also been shown to improve overall sexual satisfaction in women.
Sleep
One of the main ways that ashwagandha can benefit sleep is by reducing stress and anxiety. When we’re stressed or anxious, it can be difficult to fall asleep and stay asleep throughout the night. Ashwagandha has been shown to reduce cortisol levels, which can help to lower stress and anxiety levels and promote better sleep.
In addition to reducing stress and anxiety, ashwagandha has also been shown to improve sleep quality. Studies have found that ashwagandha can help to increase the amount of time spent in deep sleep, which is the most restorative phase of the sleep cycle. This can help to improve overall sleep quality and leave you feeling more rested and rejuvenated in the morning.
Ashwagandha has also been shown to have a calming effect on the nervous system, which can promote relaxation and make it easier to fall asleep. It’s important to note that while ashwagandha can be a helpful natural supplement for improving sleep, it’s not a substitute for good sleep hygiene practices like avoiding screens before bed, maintaining a consistent sleep schedule, and creating a relaxing sleep environment.
Conclusion
If you’re looking to try something new to help you feel your best, give Ashwagandha a try. It’s a natural supplement that’s been used in traditional Ayurvedic medicine for centuries, so you can feel good about what you’re putting in your body.
Plus, there are so many different forms you can try – from capsules to powders to teas – so it’s easy to find something that works for you. Just be sure to talk to your doctor before starting any new supplement regimen.
