Ashwagandha is a significant plant in Ayurveda, a historical type of alternative medicine based on Indian ideas of natural healing. For thousands of years, people have used Ashwagandha to reduce stress, boost energy, and enhance attention. “Ashwagandha” is Sanskrit for “horse smell,” referring to the herb’s aroma and capacity to improve strength. It is botanically known as “Withania somnifera,” but it is also known as “Indian ginseng” and “winter cherry.”
Ashwagandha is a little shrub native to India and Southeast Asia with yellow flowers. Extracts or powder from the plant’s roots or leaves cures several ailments, including anxiety.
Now let us look at some of the possible health advantages of Ashwagandha Herb:
Reduces stress and anxiety
Another study published in 2019 discovered that ingesting 250 mg or 600 mg of Ashwagandha resulted in decreased self-reported stress levels and lower cortisol levels. Although this study is encouraging, scientists must collect more data before suggesting the herb to treat anxiety.
Blood Sugar and Fat
A few modest clinical investigations indicated Ashwagandha to be beneficial in lowering blood glucose and lipid levels (the most common type of fat in the blood). One research compared Ashwagandha’s blood sugar-lowering effects to those of type 2 diabetic medicines.
Anti-carcinogenic
Many studies have demonstrated that Ashwagandha is an effective cancer treatment. It inhibits the formation of new cancer cells and causes the death of pre-existing cancer cells. Most of these discoveries have come from animal research not done on humans, but the evidence appears promising for treating various malignancies. Compared to untreated controls, one study on mice reported a 70 to 80% reduction in tumor development and complete suppression of metastasis to other organs.
It might influence athletic performance
In research, Ashwagandha boosts athletic performance and may be a suitable supplement for athletes. One study involved 12 men and women who received Ashwagandha dosages ranging from 120 mg to 1,250 mg per day. The findings imply that the plant may improve physical performance, such as strength and oxygen utilization during exercise. An examination of five research revealed that Ashwagandha significantly increased maximal oxygen consumption (VO2 max) in healthy individuals and athletes.
The most incredible amount of oxygen a person can consume during strenuous exertion is VO2 max. Athletes and nonathletes must have an appropriate VO2 max. Low VO2 max is linked to an increased risk of death, whereas high VO2 maximum connects to a decreased risk of heart disease. Furthermore, Ashwagandha may aid in muscular strength.
Lower Blood Sugar
Several studies have revealed that Ashwagandha can help lower blood glucose and lipid levels (the most common type of fat in the blood). One research compared Ashwagandha’s blood sugar-lowering effects to those of type 2 diabetic medicines.
Improves Heart Health
It significantly lowers blood levels of cholesterol and triglycerides. Both animal and human researches have corroborated this. However, the impact on animals is considerably more significant than on humans. A 60-day trial of chronically stressed people lowered cholesterol levels by an average of 17% and triglyceride levels by 11%.
Reduces a few mental health problems’ symptoms
Some research shows that in specific populations, Ashwagandha may help lessen symptoms of various mental health problems, including depression. In one trial, researchers examined the effects of Ashwagandha on 66 persons with schizophrenia who were feeling sadness and anxiety. They discovered that taking 1,000 mg of Ashwagandha extract daily for 12 weeks reduced depression and anxiety more than a placebo. Furthermore, another study found that Ashwagandha may help alleviate overall symptoms and stress in persons with schizophrenia.
According to preliminary studies from 2013, Ashwagandha may assist in alleviating cognitive impairment in patients with bipolar illness. More research, however, is required. Furthermore, a 2012 study indicated that stressed people who took 600 mg of Ashwagandha extract per day for 60 days saw a 77% reduction in depressive symptoms, whereas the placebo group experienced a 5% reduction. However, because just one of the individuals in this research had a history of depression, the conclusions are inconclusive.
CONCLUSION:
Ashwagandha is an old medicinal plant that may provide several health advantages. Most people believe Ashwagandha to be reasonably safe. However, it is not suited for everyone; consult a healthcare expert before incorporating Ashwagandha into your routine.
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