Raechele Cochran Gathers, MD Reduce Stress and Improve Mood with Ashwagandha
Stress, anxiety, sleeplessness and fatigue are common aspects of our harried modern lives. Chronic stress and lack of sleep can lead to increased inflammation in the body and a host of medical problems. Combating stress is key to improving health and well-being. Read on to learn more about how Ashwagandha, and ancient herbal remedy, reduces stress and improves mood.
The link between chronic stress and inflammation is becoming clearer. Medical problems linked to stress and inflammation include heart disease, diabetes, depression, neurodegenerative diseases like Parkinson’s disease, and some cancers.
Adaptogens to Combat Stress
Ancient Ayurvedic medicine has long used natural herbs and plants as remedies to combat stress. These herbs and plants, called adaptogens, are used to improve the body’s response to stress and help the body adapt in times of increased stress.
Adaptogens combat and protect against stress by their action on the hypothalamic pituitary adrenal (HPA) axis, and also by controlling certain stress mediators, like cortisol. Adaptogens have also been found to increase endurance, attention and improve mental performance in times of fatigue.
Ashwagandha Health Benefits
Ashwagandha (Withania somnifera), also known as Indian Ginseng and Ubuvimbha (Zulu) is a powerful plant medicine and adaptogen. It is native to India and Southeast Asia. In traditional Ayurvedic medicine, ashwagandha root has been used to maintain well-being and vitality and reduce fatigue and stress.
Ashwagandha has anti-inflammatory, neuroprotective, and adaptogenic properties. It helps reduce the stress hormone, cortisol, and it has been linked to enhanced memory, improved physical performance, reduced anxiety and improved sleep. Ashwagandha also has free radical scavenging benefits that protect against oxidative stress and has been found to improve mental well-being and eating behaviors in overweight adults.
How to Use Ashwagandha
Ashwagandha is an ancient ayurvedic medicine and is generally considered safe. But as with any supplement, you should talk to your physician before incorporating it into your routine.
A 2020 study reported that ashwagandha appeared to be a safe and effective traditional medicine for chronic stress, anxiety, memory and insomnia. Another study of 80 healthy individuals found that the consumption of ashwagandha for 8 weeks was safe, but noted that long term studies are needed. While there are ashwagandha supplements, many people prefer to consume ashwagandha as part of an herbal tea.
Pregnant or breastfeeding women should not take ashwagandha, and if you take any medication or have any medical condition, you’ll need to talk to your physician before adding ashwagandha into your health routine to make sure that it’s safe for you.
