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Vacation Health Benefits: How Taking Time Off Changes Your Brain

The AHA! Team — Wed, 02 Jul 2025 05:25:48 +0000

Kissairis Munoz via Dr. Axe – A study published in Translational Psychiatry found that both taking a vacation and meditating actually make an impact on our molecular networks. We can probably all agree that leaving the cubicle and heading out on a holiday or taking a midday break to meditate and de-clutter our minds feels good. But did you know that these disruptions in our regular schedules actually change our minds and bodies for the better, on a biological level? And that’s just one of the vacation health benefits. A study published in Translational Psychiatry found that both taking a vacation and meditating actually make an impact on our molecular networks. The study followed 94 healthy women between the ages of 30 to 60 years old. They all stayed at the same resort, with half simply on vacation and the other half following a meditation training program. To better understand the “meditation effect,” the scientists behind the study also followed a group of 30 experienced meditators staying at the retreat the same week. The research team looked at changes in 20,000 genes to figure out which genes changed during and after the resort trip. The results showed that spending a week at the resort significantly changed the molecular network patterns of participants in all the groups: the vacationers, the beginner meditators and the experienced meditators. Perhaps unsurprisingly, the most notable gene activity was in those areas relating to stress response and immune function. A month after the experience was over, those newbie meditators were riding the relaxation wave with fewer symptoms of depression alongside visible stress relief compared to the non-meditating vacationers. Essentially, while it seems logical that taking a vacation or engaging in heavy meditation would reduce stress, this is one of the first times that researchers have been able to pinpoint large changes in the body’s genes in a short amount of time. What happens in your body when you go on vacation or meditate? Keep reading to learn more of the benefits of taking a vacation. Vacation health benefits Let’s start with the elephant in the room: Most of us don’t take enough time off. In fact, more than half (55 percent) of Americans don’t use all of their paid time off (PTO), and when they do take off, 52 percent say they have worked during time they took off. While it might seem that you’re just getting ahead and proving your worth to your boss, not taking full advantage of those days off means you’re failing to receive the benefits of vacation time. For starters, just planning a vacation can actually boost happiness levels. Whether it’s from the anticipation of the unknown or the excitement of planning time away, getting ready for a holiday can increase happiness, with one study finding that participants saw their mood levels improve about eight weeks before going away. But the real magic occurs when you vacation. Being in a new environment, particularly abroad, affects how our neural pathways respond to things (also known as neuroplasticity) and can make us more creative. When we’re in our normal, day-to-day lives, our brains can go on autopilot: They know how things work and where places are. When our brains are exposed to new sounds, tastes and cultures, different synapses fire off in our brains, revitalizing our minds and encouraging us to try new things, if only because we have to. Maybe you’re not too keen on getting in touch with your creative side. Going on vacation will help you physically, too. The Framingham Heart Study, which began in 1948 and is still going strong, found that women who took vacations just once every six years were nearly eight times more likely to have a heart attack than those who took one at least every two years. A University of Massachusetts study discovered that among middle-aged men at high risk for coronary heart disease, the frequency of annual vacations was associated with a reduced risk of dying. Men who went on vacation regularly were 21 percent less likely to die of any cause and 32 percent less likely to die of heart disease. Who needs medicine when you can lie on the beach? Maybe you don’t have the luxury of jet-setting off to an exotic locale or taking weeks off at a time. That doesn’t mean you should skip taking time off. Turning off your email and “unplugging” can ease you into a vacation state of mind, whether you’re enjoying a “staycation” or hitting the road with your family. Being willing to try new things, whether you’re in an unfamiliar location or not, can keep your brain active and on its toes. Try local food and an adventure you might not normally indulge in. Staying local? Check out a restaurant with a cuisine you might be unfamiliar with, or visit a nearby town you haven’t explored yet. How meditating changes your body Meditation has been around for thousands of years, and the positive effects from people who practice “mind exercising” have been touted for nearly as long. Now science can back up that the benefits you feel after taking a few minutes of zen are real and actually transform your cells. For instance, a 2014 study published in the journal Cancer found that cancer survivors who participated in stress-reducing techniques, including meditation and yoga, physically changed their cells. At the end of the three-month study, the two groups who meditated had longer telomere lengths than the control group, which only participated in one six-hour stress-reduction workshop. Telomeres are bits of DNA at the end of our chromosomes. Shortened telomeres are associated with aging, diseases like cancer as well as death. As our telomeres age and can no longer shorten, the cells they’re attached to begin dying as well. This is how our bodies age. When the study was over, the telomeres of those who meditated were the same length as when the study began. The control group’s telomeres were shorter, indicating that something about the stress-reducing activities was able to keep the telomeres intact in those three months. “We already know that psychosocial interventions like mindfulness meditation will help you feel better mentally, but now for the first time we have evidence that they can also influence key aspects of your biology,” said Linda E. Carlson, the study’s lead investigator. Meditation has also been proven to help reduce anxiety, and it all comes back to the “Me Center,” or the medial prefrontal cortex. This is the area of our brains that processes information about ourselves and the world around us (hence the “me”). Usually, the neural pathways from the sensation and fear areas of the brain to the Me Center are quite strong, triggering a reaction in the Me Center. Meditation actually weakens this connection, so the instinct to react to an upsetting situation weakens. At the same time, the Me Center link to the brain’s lateral prefrontal cortex, or Assessment Center, strengthens. Instead of freaking out about a situation, our minds are able to assess what’s happening in a more rational manner. So, for example, if you email your boss a question and it takes her a few hours to respond, instead of worrying that your job is in jeopardy, you’re able to ascertain that she’s probably in a long meeting and unreachable at the moment. Regularly meditating might actually make you a more compassionate person as well. A 2008 study found that when meditators heard sounds of people suffering, their temporal parietal junctures, the area of the brain linked with empathy, had a stronger response than in the brains of those who don’t regularly meditate. To read the original article click here.

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Anxiety Natural Remedies: 15+ Ways to Relax & Find Calm

The AHA! Team — Mon, 09 Dec 2024 06:12:13 +0000

Dr. Josh Axe, DC, DNM, CN via Dr. Axe – Anxiety is a normal response to stress or a dangerous situation. It’s often referred to as the “fight or flight” response. Anxiety can be a disabling condition that’s accompanied by long-term stress and a decline in overall health. It contributes to many chronic diseases, even when treated with conventional medications. That’s why we need to use natural remedies for anxiety and other mood disorders that address the root of the problem instead of putting a Band-Aid on your anxiety symptoms. In fact, anxiety can affect people of all ages, with an estimated 31.1 percent of adults in U.S. experiencing symptoms at some point in their lives. In addition, 40 percent to 67 percent of people with anxiety experience signs of depression, which makes it an even more serious and difficult condition to treat properly, and the lifetime prevalence is estimated to be between 4.3 percent and 5.9 percent.. Research shows that people with anxiety have difficulty successfully achieving short- or long-term remission, with remission rates remaining as low as 38 percent after five years. The good news is that there are many natural remedies for anxiety that are safe and don’t cause adverse side effects like so many anti-anxiety medications. By eating a clean and well-balanced diet that contains important nutrients like B vitamins, magnesium and omega-3s, and using essential oils for anxiety, you may notice an immediate difference in your mood, energy levels and sleep patterns. Plus, there are many supplements and lifestyle changes that serve as natural remedies for anxiety as well. What Is Anxiety? Anxiety is a normal response to stress or a dangerous situation. It’s often referred to as the “fight or flight” response. It’s also the most prevalent mental health condition. Anxiety becomes problematic when it is constant or in reaction to inappropriate circumstances, which over time can negatively affect your day-to-day life. In fact, there are a number of anxiety disorders, including generalized anxiety disorder, obsessive compulsive disorder, social anxiety disorder and panic disorder. Anxiety is also a big part of phobias and other issues, such as autophobia (the fear of being alone) and the Sunday scaries. Causes and Risk Factors Causes of anxiety include: stress traumatic life experiences thyroid problems dysfunctional serotonin excessive alcohol caffeine or sugar intake hormone imbalance In addition, research shows that risk factors for anxiety disorders include being female, experiencing stressful life events in childhood and adulthood, having a family history of mental health disorders, having limited economic resources, and being shy in childhood. Signs and Symptoms Although anxiety is characterized by excessive worrying and tension, other physical and psychological symptoms of anxiety can include: muscle tension chest tightness heart palpitations high blood pressure insomnia digestive problems panic attacks irritability difficulty concentrating restlessness sweating anxiousness inability to socialize Natural Remedies for Anxiety Diet 1. Eat a Clean and Well-Balanced Diet Several studies show that there is a connection between the diet choices and psychology, physiology and behavior. Dietary choices impact a person from the moment he or she is born to adult life. Consuming too many or too little calories can increase anxiety symptoms and other psychological or emotional disorders. Also, poor diet can lead to many anxiety symptoms, including moodiness, fatigue and abnormal blood sugar levels that cause nervousness and the jitters. A poor diet can also lead to weight gain, and this can impact your body image and bring on feelings of worthlessness and self-doubt. Eating anti-inflammatory foods can be a natural remedy for anxiety because they are important for neurotransmitters synthesizing and balancing your mood and stress response. In addition, it’s also important to eat healthy fats, unrefined carbohydrates and lean protein. To improve anxiety symptoms, make sure to add vitamin B foods, magnesium-rich foods, foods high in calcium and omega-3 foods — some of the best mood-boosting foods — to your diet too, including: wild-caught fish (like salmon, mackerel, tuna, white fish and herring) grass-fed beef organic chicken nutritional yeast eggs yogurt or kefir leafy greens (like spinach, kale, chard and collard greens) fresh vegetables (like celery, bok choy, broccoli, beets and artichokes) fresh fruits (like blueberries, pineapple, banana and figs) sea vegetables healthy fats (like avocado, coconut oil and olive oil) beans (such as black beans, adzuki beans, chickpeas and fava beans) legumes (like lentils and peas) nuts (such as walnuts, almonds and cashews) seeds (including flaxseeds, chia seeds, hemp seeds and pumpkin seeds) unrefined grains (like farro, quinoa and barley) 2. Avoid Sugary and Processed Foods Research shows that consuming foods that have a high glycemic index can contribute to anxiety and depression. Sugar and refined carbohydrates can give you blood sugar highs and lows throughout the day, increasing anxiety, nervousness and fatigue. These foods can cause mood swings and alter your energy levels, making it more difficult to get your anxiety symptoms under control. They also contribute to inflammation and alter your brain structure and neurotransmitter function. To maintain normal blood sugar levels and improve your anxiety symptoms, stay away from refined foods, including baked goods (like pastries and cookies), sweetened beverages, fast foods, fried foods, processed meat and refined grains (which can be found in cereals and packaged breads). One specific dietary option that covers many of these bases and may actually influence anxiety is the keto diet. Preliminary research in animals has found that following this high-fat, low-carb diet may result in a lowered risk for anxiety. 3. Limit Caffeine and Alcohol Too much caffeine or alcohol can increase anxiety symptoms like moodiness, nervousness and the jitters. A study published by the British Journal of Psychiatry found that abstinence from alcohol is associated with a lower risk of anxiety. To reduce anxiety, avoid alcohol completely, or limit your alcohol intake to one to three drinks per week — but no more than two at a time. Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine. Limit coffee or black tea to no more than one cup per day. Supplements 4. Ashwagandha Ashwagandha is an adaptogen herb that is often used as a natural remedy for anxiety because it helps stabilize the body’s response to stress. In a systematic review that assessed data on the effectiveness of ashwagandha as a treatment for anxiety, researchers found that most studies concluded with significant improvement in anxiety symptoms with ashwagandha therapy. However, ashwagandha is not only a stress reliever. It also protects the brain from degeneration, and it works to improve anxiety symptoms by destroying free radicals that cause damage to the brain and body. Research shows that ashwagandha helps improve focus, reduce fatigue and fight anxiety without the side effects of most anti-anxiety medications. 5. Kava Root Research shows that kava root can be used to treat anxiety because it’s a nonaddictive and non-hypnotic anxiolytic. Kava is used to improve mood, ease anxiety and boost sociability. It’s also used in homeopathy. It works by stimulating dopamine receptors and inducing euphoria. In fact, a randomized, controlled trial conducted in Australia found that kava can be considered a first-line therapy for generalized anxiety disorder, and it’s shown to be safe for people undergoing treatment. A meta-analysis reported by Cochrane that involved seven trials suggests that there are significant effects from kava treatment for anxiety with few side effects, which are all considered mild. Take kava under the guidance of your health care provider, as it can interact with certain medications. Also, do not consume alcohol if you are using kava, and be aware of the most common side effects, including headache, drowsiness and diarrhea. 6. 5-HTP (5-hydroxytryptophan) Supplementing with 5-HTP, which is synthesized from tryptophan (an essential amino acids that acts as a mood regulator), can help treat a number of issues that are associated with anxiety, including trouble sleeping, moodiness and headaches. 5-HTP increases serotonin, which is a calming neurotransmitter that transmits signals between the nerve cells and alters brain functions that regulate your mood and sleep patterns. Studies show that 5-HTP therapy is associated with a significant reduction in anxiety due to its calming effects. However, it’s important that you do not take 5-HTP with any prescription anti-anxiety or antidepressant medications. 7. GABA (Gamma aminobutyric acid) GABA is an amino acid that is responsible for decreasing anxiety in the nervous system, and it also helps relax your muscles. It’s used for a number of conditions in addition to relieving anxiety, including reducing PMS, relieving insomnia, stabilizing blood pressure, treating ADHD, burning fat and relieving pain. GABA is also an inhibitory neurotransmitter that can cause a sedative effect, helps regulate nerve cells and calms anxiety. Anti-anxiety drugs, like Xanax and Valium, work to increase the amount of GABA in the brain. There are GABA supplements available in your local health food or vitamin store. Another option is to use valerian root, which naturally increases your brain’s GABA level and helps calm anxiety. 8. Magnesium Magnesium plays many important roles in the body, and magnesium deficiency is one of the leading deficiencies in adults. If you’re struggling with anxiety, you may want to try taking a magnesium supplement. Magnesium helps relax your muscles and calm the nervous system. Also, it’s vital for GABA function and regulating certain hormones that are crucial for calming the brain and promoting relaxation. Magnesium is commonly used to combat anxiety, poor digestion, muscle spasms and trouble sleeping. Look for magnesium in citrate, chelate and chloride, which are forms that the body absorbs better. However, be aware that too much magnesium can cause diarrhea, so be careful with the dose. Because of this, start with smaller amounts of magnesium, and work your way up to a dose that’s effective for you. 9. Vitamin B Complex B vitamins help combat stress and stabilize your mood. Vitamin B6, in particular, serves as a natural remedy for anxiety because it works to boost mood, balance blood sugar levels and maintain a healthy nervous system. In fact, symptoms of a vitamin B6 deficiency include anxiety, irritability, depression, changes in mood, muscle pains and fatigue. In addition, vitamin B12 is also important for fighting chronic stress, mood disorders and depression. It helps improve your concentration and energy levels and allows your nervous system to function properly. Other supplements that show potential as natural remedies for anxiety include: Melatonin L-Theanine Lemon Balm Essential Oils 10. Lavender Oil Lavender oil has been shown to reduce anxiety and help relax the body. A multi-center, double-blind, randomized study conducted in Germany found that Silexan, an oral lavender oil capsule, was just as effective as benzodiazepine, anti-anxiety medication that usually induces sedation and had a high potential for drug abuse. Research also shows that using lavender oil topically or inhaling lavender can help induce calmness and relieve symptoms of anxiety, like nervousness, headaches and muscle pain. Put three drops of lavender oil in your palm, and rub it onto your neck, wrists and temples. You can also diffuse lavender oil at home or at work, inhale it directly from the bottle for immediate relief, or add five to 10 drops to warm bath water to fight anxiety naturally. 11. Roman Chamomile Roman chamomile essential oil is used to calm nerves and reduce anxiety because of its mild sedative and relaxation-promoting properties. Inhaling it works as an emotional trigger because the fragrance travels directly to the brain to help fight anxiety symptoms. A study published in Alternative Therapies in Health and Medicine found that when chamomile oil is taken orally, it causes a significant reduction of anxiety and depression symptoms when compared to a placebo. Diffuse five drops of Roman chamomile oil at home or at work, inhale it directly from the bottle, or apply it topically to the neck, chest and wrists. Roman chamomile is also gentle enough for children to use as a natural remedy for anxiety. Lifestyle 12. Physical Activity Regular physical activity helps improve sleep quality, reduce inflammation,...

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10 Ashwagandha Benefits for the Brain, Thyroid and Muscles

AHA Publisher — Thu, 27 Aug 2020 07:00:04 +0000

Dr. Josh Axe, DC, DMN, CNS – Ashwagandha (aka Somnifera dunal) is an adaptogenic herb that’s popular in Ayurvedic medicine. It has been used for more than 2,500 years. It’s actually the most commonly used and extensively researched adaptogen herb. Ashwagandha is valued for its thyroid-modulating, neuroprotective, anti-anxiety, antidepressant and anti-inflammatory properties, which are just some of its many benefits. In India, it is known as the “strength of the stallion” because it traditionally has been used to strengthen the immune system after illness. It’s also been referred to as “Indian ginseng” because of its ability to enhance your stamina and work as a natural stress reliever, and those aren’t the only benefits of ashwagandha. In fact, the herb’s ability to work as a stress-protective agent is what makes it so popular. Like all adaptogenic herbs, it helps the body maintain homeostasis, even in moments of emotional or physical stress. But the many ashwagandha benefits don’t stop there. This powerful herb has shown incredible results for lowering cortisol levels and balancing thyroid hormones. Plus, it’s been used for mood disorders and in the prevention of degenerative diseases, as it appears to help with these conditions as well. What Is Ashwagandha? The ashwagandha plant is botanically known as Withania somnifera root. It is a member of the Solanaceae (nightshade) family. Ashwagandha root is also commonly called Indian ginseng, winter cherry and somnifera root. The root and leaves of the ashwagandha plant are most commonly used for their medicinal properties, and the presence of withanolides, a group of steroidal lactones, contribute to the herb’s health benefits. These withanolides include withaferin A, withanolide D and withanone. The literal meaning of the word ashwagandha is “smell of horse” because the fresh roots of the herb are said to smell like a horse. As the story goes, it’s believed that when you consume it, you may develop the strength and vitality of a horse as well. In Latin, the species name somnifera can be translated as “sleep-inducing.” There have been over 200 studies on ashwagandha benefits, including the herb’s ability to: Improve thyroid function Treat adrenal fatigue Reduce anxiety and depression Reduce stress Increase stamina and endurance Prevent and treat cancer Reduce brain cell degeneration Stabilize blood sugar Lower cholesterol Boost immunity Ashwagandha is an important herb in Ayurvedic medicine because it serves many purposes and benefits many body systems, including the immune, neurological, endocrine and reproductive systems. It’s often used as ashwagandha oil (sometimes called ashwagandha essential oil). The primary goal of Ayurvedic medicine is to help people stay healthy without the need for suffering, prescription drug options or complicated surgeries. As part of this 5,000-year-old system, ashwagandha herb is used as a home remedy to relieve a number of health conditions and help the body remain in balance. Research published in Alzheimer’s Research and Therapy indicates that “Ayurvedic medicinal plants have been the single most productive source of leads for the development of drugs.” Many of the Ayurvedic herbs, like ashwagandha root, have proved to be useful in relieving a number of health concerns. In Ayurvedic medicine, this herb is characterized as a “rasayana.” This means it’s used to promote physical and mental health, defend the body against disease and damaging environmental factors, and slow the aging process. In India, it has been used as a broad-spectrum remedy for centuries, but more recently scientists have found that it possesses anti-inflammatory and antioxidant properties that play a major role in the many ashwagandha benefits. Benefits and Uses What are some ashwagandha benefits for men and women? There are thyroid, anxiety and weight loss benefits, among others. Here are some of the top uses once you diagnose an issue, with the supporting research indicating the herb’s benefits: 1. Improves Underactive Thyroid Function One of the most incredible aspects of adaptogen herbs is that they help people with thyroid problems. Ashwagandha has been shown to support a sluggish thyroid for people diagnosed with Hashimoto’s disease, or underactive thyroid. For the millions of people who struggle with thyroid problems, many of whom don’t even know it, it may serve as the solution they’ve been waiting for. These ashwagandha health benefits for the thyroid also account for the herb’s benefits for weight loss since thyroid issues can lead to weight fluctuations. In a 2017 pilot study published in the Journal of Alternative and Complementary Medicine, ashwagandha benefits for helping patients with subclinical hypothyroidism were evaluated. The 50 participants were diagnosed with thyroid disorder, but didn’t display obvious symptoms of thyroid deficiency. During an eight-week period, the treatment group received 600 milligrams of ashwagandha root extract daily, and the control group received starch as the placebo. Researchers found that the extract improved serum thyroid stimulating hormone (TSH) and thyroxine (T4) levels significantly compared to placebo. It was concluded that the herb may be beneficial for normalizing thyroid levels in patients with hypothyroidism. Another study published in the Journal of Ayurveda and Integrative Medicinealso found that ashwagandha has thyroid-enhancing properties. In the study, patients with bipolar disorder used the herb to improve cognitive function for an eight-week period. Lab testing found that some of these patients experienced T4 increases during the treatment period, although that was not the original purpose of the study. Research suggests that, since ashwagandha increases thyroid function, it may not be suitable for people with hyperactive thyroid, such as those with Graves’ disease. 2. Relieves Adrenal Fatigue Research shows that ashwagandha may be useful in supporting adrenal function and helping overcome adrenal fatigue. Your adrenals are endocrine glands that are responsible for releasing hormones, specifically cortisol and adrenaline, in response to stress. If your adrenals are overtaxed due to an overabundance of emotional, physical or mental stress, this can lead to a condition referred to as adrenal fatigue. When your adrenals become exhausted, this can also disrupt other hormones in your body, including progesterone, which can cause infertility and lower levels of DHEA, a hormone that’s tied to longevity and maintaining a strong body. 3. Combats Stress and Anxiety One of the most well-known ashwagandha benefits is its ability to work as a natural remedy for anxiety. In a 2009 study published in PLOS One, ashwagandha proved to be comparable to common pharmaceutical drugs lorazepam and imipramine, without the adverse effects. In the 12-week controlled study, 75 participants with anxiety were divided into two groups, one that received naturopathic care and another that received standardized psychotherapy intervention. The naturopathic care group received dietary counseling, deep breathing relaxation techniques, a standard multivitamin and 300 milligrams of ashwagandha twice daily. The psychotherapy intervention group received psychotherapy, deep breathing relaxation techniques and placebo pills twice daily. When anxiety levels were measured after the 12-week period, the group that received ashwagandha had anxiety scores that decreased by 55 percent, and the psychotherapy group’s scores decreased by 30.5 percent. Significant differences between the two groups were also found in mental health, concentration, social functioning, vitality, fatigue and overall quality of life, with the ashwagandha group displaying greater clinical benefits. In addition to these positive findings, researchers indicated that no serious adverse effects occurred in either group. A major ashwagandha benefit is that there are no or minimal adverse reactions when taking it. Conversely, antidepressant and anti-anxiety medications may cause drowsiness, insomnia, loss of sexual desire and increased appetite, among other negative effects. 4. Improves Depression Not only does ashwagandha benefit people who deal with anxiety and chronic stress, but it can also be helpful for people who experience signs of depression. The herb improves resistance toward stress, and studies show that it thereby improves people’s self-assessed quality of life. In a 2000 experimental study involving rats, ashwagandha efficacy was compared to the antidepressant medication imipramine. Researchers found that it exhibited antidepressant effects that were comparable to imipramine when rats were exposed to “behavioral despair” and “learned helplessness” tests. It was concluded that ashwagandha can be used as a mood stabilizer in clinical conditions of depression. 5. Balances Blood Sugar Levels Ashwagandha has been evaluated for its anti-diabetic effects, which are possible because of the presence of phenolic compounds, including flavonoids. Research shows that flavonoids possess hypoglycemic activities, and a study involving rodents concluded that both ashwagandha root and leaf extracts helped achieve normal blood sugar levels in diabetic rats. An animal study published in Reports of Biochemistry and Molecular Biologyfound that when ashwagandha was given to fructose-fed rats, it inhibited the fructose-induced increases in glucose, insulin resistance and inflammation. This data suggests that ashwagandha extract may be helpful in improving insulin sensitivity and reducing inflammatory markers in humans. 6. Helps Fight Cancer Research suggests that ashwagandha has promising anti-tumor effects, can help reduce tumor cell growth and may work to prevent cancer cells from growing. The extract has been shown to help inhibit the proliferation of cancer cells — specifically breast, lung, stomach and colon cancer cells, which are among the leading types of cancers in the world. It’s believed that ashwagandha helps prevent the growth of cancer cells mostly due to its immune-boosting and antioxidant abilities. In addition to the anti-cancer ashwagandha benefits that have been displayed in multiple studies, researchers also suggest that the herb can help reduce the side effects of anti-cancer agents that can reduce immunity and quality of life. According to an overview published in the African Journal of Traditional, Complementary and Alternative Medicines, ashwagandha acts as an immunomodulator that can enhance the life span of cancer patients, who are especially at risk of lowered immunity. An animal study published in the Journal of Ethnopharmacology found that supplementing with ashwagandha was correlated with an increase in white blood cells within the body. This indicates that the immune system is better able to protect the body from disease and harmful invaders when using this herb. The decreased count of white blood cells in the body after chemotherapy is a major concern because it puts cancer patients at a much higher risk of health issues, like contracting an infection. This is why this herb may serve as a complementary addition to conventional cancer treatments. 7. Reduces Brain Cell Degeneration and Improves Memory Emotional, physical and chemical stress can have damaging effects to the brain and nervous system. Recent research shows that ashwagandha is more than a stress reliever — it also protects the brain from cell degeneration, which can lead to neurodegenerative diseases like Alzheimer’s and Parkinson’s. One of the main reasons it is so effective at healing the brain is because it contains powerful antioxidants that destroy the free radicals that cause aging. Withaferin A and withanolide D are the two main withanolides in ashwagandha that are used to improve cognitive function. Withanolides are naturally occurring steroids that are commonly present in plants of the nightshade family. When these steroids were injected into rodents to test their cognitive-improving abilities, researchers showed that they helped promote cell outgrowth, reverse behavioral deficits and plaque buildup, and reduce amyloid beta burden, which is crucially involved in the development of Alzheimer’s disease. A 2017 pilot study published in the Journal of Dietary Supplements suggeststhat ashwagandha effectively enhanced both immediate and general memory in people with mild cognitive impairment. The herb was also able to improve attention, information processing speed and mental skills. The study involved 50 adults who received 300 milligrams of ashwagandha root extract or placebo for an eight-week period. Researchers concluded that ashwagandha treatment was able to boost memory and other cognitive skills. 8. Boosts Immune Function Because ashwagandha works as an adaptogen that can reduce the body’s stress hormones, it can help boost your immune system and reduce inflammation within the body. Animal and laboratory research shows that it can enhance immune function by increasing immunoglobulin production. It is also able to promote an anti-inflammatory environment by suppressing pro-inflammatory cytokines. By downregulating the immune system when it’s compromised, this adaptogenic herb might be a useful tool in the treatment of various inflammatory disorders. 9. Increases Stamina and Endurance Studies show that ashwagandha can boost endurance during physical activity by sharpening...

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