ashwagandha Archives - Amazing Health Advances

Feeling Frazzled? Learn How Ashwagandha Supports Calm Mood and Clear Thinking

AHA Publisher — Tue, 18 Jan 2022 08:00:58 +0000

Lori Alton via NaturalHealth365 – For many, the past few years – marked by lockdowns, isolation, financial insecurity, and personal loss – have been challenging. So it’s not surprising that rates of anxiety and depression are ticking up nationwide. According to a report from the U.S. Centers for Disease Control and Prevention, the percentage of adults with anxiety or depressive disorder symptoms jumped from 36.4 percent to 41.5 percent in the period between August 2020 and February of 2021 alone. (In other words – if you’ve been feeling anxious, “down in the dumps,” or generally stressed out, you have plenty of company). Fortunately, a South Asian herb known as ashwagandha may offer natural relief. Ashwagandha, botanically known as Withania somnifera, is treasured in the Ayurvedic healing system as a “rasayana” – a substance believed to stimulate body functions, slow aging, promote health, and support longevity. Ashwagandha’s benefits also include calming and mood-lifting effects, making it a useful ally in these troubled times. Ashwagandha Benefits Include Improving the Body’s Ability to Cope With Prolonged Stress Chronic stress causes a litany of unhealthy consequences, including cognitive deficiencies, impaired regulation of blood sugar and blood fats, suppression of the immune system, and disturbed levels of DHEA (needed for healthy production of sex hormones). Stress also causes elevated cortisol levels (which is known as the “stress hormone”). Chronically elevated levels of cortisol can lead to unhealthy conditions such as high blood sugar and increased levels of abdominal fat. Ashwagandha is currently used in Ayurveda to reduce chronic stress, support the immune system, arrest premature aging and boost resistance to adverse environmental factors. Modern research has supported this ancient wisdom, and many scientists categorize ashwagandha as an adaptogen or a substance that helps the body deal with physical and emotional stress. (While “adaptogen” may lack the beauty of the word “rasayana,” the meaning is quite similar. By the way, other herbal adaptogens include Rhodiola Rosea, Panax ginseng, cordyceps, and astragalus). Let’s look at some of the ways in which ashwagandha earns its classification as a rasayana/adaptogen. Ashwagandha Is Investigated for Its Potential to Lower Cortisol and Promote Calm and Well-Being Studies show that ashwagandha may have the ability to lower cortisol levels. In one controlled, double-blind study of adults with chronic stress, participants were given either 125 mg or 250 mg of ashwagandha extract a day for 60 days. (A control group received a non-active placebo). The scientists found that the ashwagandha groups had greater reductions in cortisol levels when compared with the control group. In fact, some participants in the higher-dose group displayed decreases of up to 30 percent! Significantly, the ashwagandha groups also experienced improved well-being and substantial reductions in anxiety symptoms – along with physical benefits such as lower levels of inflammatory C-reactive protein, decreased pulse rate, and lower blood pressure. The scientists reported that the participants also experienced fewer manifestations of anxiety – such as fatigue, sleeplessness, sweating, headache, muscle pain, dry mouth, palpitations, and feelings of impending doom. And, in a separate study published in the Indian Journal of Psychological Medicine, researchers noted that participants who took 300 mg of ashwagandha extract a day reported a stunning 69 percent decrease in insomnia and anxiety. Incidentally, ashwagandha is a source of tryptophan, an amino acid that supports a stable mood and refreshing sleep. Ashwagandha Benefits May Include Improved Brain Function and Sharper Memory Ashwagandha contains a group of naturally-occurring steroids called withanolides. These antioxidant and anti-inflammatory compounds have been shown to protect against brain cell degeneration by reducing the production of harmful reactive oxygen species (free radicals). In animal studies, withanolides helped to reverse behavioral deficits, promote brain cell growth, and reduce amyloid plaque deposits in the brain. Human studies are limited, but several have supported ashwagandha’s ability to improve cognition and memory. For example, one controlled study showed that 500 mg of ashwagandha extract a day improved reaction time and task performance in healthy men – while another demonstrated that 600 mg a day significantly improved participants’ memory, task performance, and attention. Ashwagandha Helps with Blood Sugar Control In addition to contributing to deposits of unhealthy abdominal fat, elevated cortisol levels can cause high blood sugar. Ashwagandha, which is rich in blood sugar-lowering phenolic compounds and flavonoids, may help to address this problem. Maintaining stable blood sugar helps to discourage binge eating and food cravings, thereby helping to ward off overeating. Good blood sugar control may also help reduce disturbing mood swings. Preliminary test-tube and animal studies support ashwagandha’s blood sugar-lowering effects. Some clinical trials suggest that ashwagandha can reduce blood sugar levels and improve insulin sensitivity in levels in humans. If you would like to try supplementing with ashwagandha, experts recommend choosing a high-quality formulation standardized to contain 1 to 10 percent withanolides. Natural healers typically advise servings of 300 mg to 1,500 mg a day – but consult your qualified integrative physician before trying ashwagandha. (Of course, if your worry and distress are difficult to control, or if your symptoms are interfering with your daily life, discuss the situation with your trusted health professional). Ashwagandha seems to have both calming and energizing effects, with aficionados reporting that it can improve sleep quality, promote feelings of contentment, and help mental focus. So maybe it’s time to give this soothing herb a try! Sources for this article include: Healthline.com NIH.gov CDC.gov AdventHealth.com AdventHealth.com To read the original article click here.

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12 Science-Backed Ayurvedic Herbs and Spices with POWERFUL Health Benefits

AHA Publisher — Thu, 09 Dec 2021 08:00:02 +0000

Stephanie Woods via NaturalHealth365 – Ayurveda is a traditional system of medicine that originated in India and is more than 3,000 years old. It is an all-natural modality, using herbs and spices to prevent diseases and health conditions from developing in the first place. By taking a whole-person approach, it focuses on balancing mind, body, and spirit for better health. In fact, many Ayurvedic herbs have been studied extensively and now have solid scientific backing as effective remedies for many health conditions. Ayurvedic Herbs Can Improve Your Health in Multiple Ways Ashwagandha Several studies have shown that ashwagandha promotes healthy cortisol levels and normal inflammatory processes that occur in response to stress. Cortisol is called the “stress hormone.” By supporting a healthy stress response, ashwagandha can help lower levels of anxiety and improve sleep quality for people who suffer from anxiety and stress. Bitter Melon Bitter melon supports normal blood sugar levels and boosts insulin secretion, which is the hormone that stabilizes blood sugar levels. According to research, this tropical vine is not only a good remedy for blood sugar problems, but it is also packed with antioxidants and nutrients. Boswellia This herb, also called Indian frankincense, is a potent anti-inflammatory, but research has also shown that it is very effective for reducing pain. Studies also show that Boswellia improves range of motion and mobility, especially in rheumatoid arthritis and osteoarthritis patients. It also helps prevent gingivitis and oral infections. Brahmi Studies have found that Brahmi can improve memory, learning rates, information processing, and attention. It is also effective in treating ADHD symptoms such as restlessness, lack of self-control, and impulsivity. Cardamom This “queen of spices” has powerful scientific data recognizing it for its ability to maintain normal blood pressure. Besides supporting blood pressure, inhaling the essential oil also helps to boost oxygen uptake in the lungs during a strenuous activity like exercise. Cumin Studies have shown that this earthy spice provides many health benefits, including boosting digestive enzyme activity. It promotes faster digestion by speeding the release of bile in the liver. In addition, cumin also helps ease fat digestion and relieves symptoms of IBS such as bloating and abdominal pain. Gotu Kola Also called the “herb of longevity,” gotu kola is very effective at relieving anxiety symptoms. According to one study, it also reduced stress and depression when subjects took gotu kola instead of antidepressants for 60 days. Licorice Root Licorice root has several healing properties, and there are plenty of studies to back it up. For example, it reduces inflammation and helps to protect the body from bacteria and viruses. It is also beneficial when dealing with upper respiratory infections. Triphala (amla, bibhitaki, and haritaki) The Ayurvedic remedy triphala is a combination of three medicinal fruits: haritaki, bibhitaki, and amla. This mixture is often used to ease constipation and decrease inflammation that is caused by arthritis. Studies have also shown that it limits the growth of certain cancer cells and may even prevent them. Turmeric Turmeric is a well-known spice and herbal remedy that is one of the rare substances embraced by practitioners of Western medicine. This is because of the abundance of scientific support that shows its effectiveness as an anti-inflammatory. In fact, it has been shown to be just as effective as some drugs used to reduce inflammation – but without the unpleasant side effects. Incorporate Natural Remedies Into Your Lifestyle for Their Mighty Benefits Many natural remedies work just as well as conventional drugs but don’t have harmful or unpleasant side effects. However, before beginning a new supplement routine, including herbal remedies or Ayurvedic medicine, talk to your healthcare provider to ensure you won’t encounter any allergic reactions or drug interactions. The beauty of these natural treatments is that they can be taken in supplement form, but many can be made into teas or used to flavor your favorite foods. Their versatility makes it easy to incorporate them into your lifestyle. Sources for this article include: Herbs.News PhytoPharmaJournal.com NIH.gov To read the original article click here.

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Sleep Better and Reduce Stress with THIS Ayurvedic Herb

AHA Publisher — Mon, 20 Sep 2021 07:00:17 +0000

Karen Sanders via NaturalHealth365 – Given the relentless pace and pressures of modern life, it’s not surprising that conditions such as anxiety and insomnia are at near epidemic levels. In fact, the U.S. Centers for Disease Control and Prevention (CDC) notes that between 50 and 70 million American adults currently suffer from sleep disorders. In addition to causing impaired concentration and daytime fatigue, sleep disorders exact a grim toll in increased automobile and industrial accidents, as well as raising your risk for dangerous conditions such as high blood pressure, obesity, diabetes, depression, and cancer. Ashwagandha Improves Sleep and Fights Stress, According to Studies Integrative healthcare providers and Ayurvedic healers have long known the calming effects of the root of the ashwagandha shrub – a member of the nightshade family also referred to as winter cherry and Indian ginseng. Ashwagandha is revered in Ayurveda as a “rasayana,” or a “royal herb” – that can boost the immune system, help the body adapt to stress, and prolong life. For centuries, ashwagandha has been suggested not only to treat infectious diseases, fevers, and inflammatory conditions but also to elevate mood, fight panic attacks, reduce anxiety and depression and alleviate insomnia. In fact, a clue to the calming effect of ashwagandha can be found in the second part of its scientific name, Withania somnifera; the word arises from the Latin word “somnus,” or sleep. Of course, Western medicine has been slow to acknowledge the therapeutic potential of ashwagandha – with, quite frankly, many doctors unaware of the herb’s effects. But recent scientific studies have caused medical researchers to join natural healers in recognizing the healing power of ashwagandha. Animal and human studies have demonstrated that ashwagandha has anti-inflammatory, antioxidant, adaptogenic, antipyretic, and antimicrobial (germ-fighting) benefits as well as anti-anxiety and mood-elevating capabilities. How Does Ashwagandha Relax the Body and Mind? According to medical researchers, ashwagandha owes its relaxant properties to a group of alkaloids called withanolides. Other constituents – including other alkaloids called sitoindosides, along with saponins and assorted minerals – may also play a role in producing a state of relaxation. Ashwagandha works as a calming agent on the central nervous system, causing sensations of tranquility and relaxation – making sleep easier to achieve. What Does Scientific Research Tell Us? In one well-designed clinical study published in 2009 in the peer-reviewed journal PLoS One, 300 milligrams of ashwagandha root were given – twice daily – to subjects who had been diagnosed with moderate to severe anxiety; a control group received standard psychotherapy aimed at reducing anxiety. Evidence about the properties of ashwagandha came when results were compared – using the Beck Anxiety Inventory as a diagnostic tool – researchers found that the group treated with ashwagandha received a much greater clinical benefit with anxiety reduction of up to 50 percent more than the group that had received psychotherapy. In a recent study published in the Indian Journal of Psychological Medicine, 64 subjects with a history of chronic stress took either placebo or 300 milligrams of ashwagandha extract – once a day. After 60 days, the ashwagandha subjects reported up to 44 percent lower scores on the ‘Perceived Stress Scale’ compared to the placebo group. They also had substantial reductions in serum levels of cortisol, a stress hormone. The team concluded that ashwagandha is a safe and well-tolerated treatment for reducing stress and improving quality of life. Ashwagandha Proven to Be Just as Good as Anti-Anxiety Drugs In a 2000 study published in Phytomedicine, the calming effect of ashwagandha on animals was equal to that produced by the prescription anti-anxiety medicine lorazepam – sold under the trade name Ativan. The team concluded that the use of ashwagandha was supported for the treatment of clinical anxiety and depression. In contrast to Ativan — which can cause side effects such as nightmares, headaches, and depression, plus it can be physically addictive – ashwagandha features no reported adverse effects in studies. What Is the Best Way to Take Ashwagandha? Powdered ashwagandha root is available at health food stores and online – the serving size for most studies has been 300 milligrams per day. Many natural health experts suggest making a tea by boiling about 1 teaspoon of the powdered root for 15 minutes; drink up to 3 cups a day. You can also take ½ – ¾ of a teaspoon of ashwagandha tincture daily; some people may do well with more. Naturally, you should consult a trusted medical health professional before using ashwagandha to help improve anxiety or insomnia. There are no serious adverse effects reported with ashwagandha, but – as with any substance – allergic reactions are possible. So, don’t use ashwagandha if you are allergic to potatoes, tomatoes, peppers, or other members of the nightshade family. For sleeplessness stemming from anxiety and depression, ashwagandha may well be the remedy of the future, bringing gentle, natural, drug-free relaxation without negative side effects. Sources for this article include: NIH.gov NIH.gov NIH.gov NIH.gov To read the original article click here.

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Ease Chronic Fatigue with 3 Great Ayurvedic Herbs

AHA Publisher — Fri, 26 Feb 2021 08:00:26 +0000

Karen Sanders via NaturalHealth365 – Over a million people in the United States are currently diagnosed with chronic fatigue syndrome (CFS). According to the U.S. Centers for Disease Control (CDC), it is likely that millions more are battling similar symptoms but don’t meet all the standards for a formal diagnosis. What are the signs of CFS? Well, symptoms – including overwhelming fatigue, confusion, memory loss, joint pain, anxiety, and depression – can be debilitating; in severe cases, careers, marriages, and relationships may be jeopardized. Yet, CFS remains a “mystery” to Western medicine, although – like many health issues – natural health experts believe that environmental toxins like EMF pollution from wireless technology, nutritional deficiencies, and emotional stress play a significant role on energy levels. Conventionally speaking, there is no cure for CFS, but, sadly, these same physicians will often prescribe NSAIDS and antidepressants to help ‘manage’ symptoms – which offer plenty of negative side effects. Unfortunately, studies have demonstrated that when CFS remains undiagnosed for many years, the condition rapidly worsens. How Can Ayurvedic Medicine Help You Overcome Chronic Fatigue Syndrome? In Ayurveda, chronic fatigue syndrome – or Bala-kshaya – is believed to be caused by a buildup of toxins, resulting in a disconnect between mind, body, and spirit. Treatment is holistic and includes meditation, diet, massage, breathing techniques, and herbal therapies. Naturally, it’s an intelligent decision to minimize your toxic burden – as a top priority – along with incorporating immune-supportive therapies. Once you remove toxic threats, try a cleansing diet, followed by “panchakarma” – a more extensive detoxification process involving massage oils and herbal therapies. The third stage normally consists of rejuvenating herbal therapy to help restore energy and vitality. Don’t underestimate the value of ashwagandha, rhodiola, and brahmi – three powerful, healing herbs. Ashwagandha, scientifically known as Withania somnifera and also called “Indian ginseng” and “winter cherry,” is a Rasayana – an herb believed to prolong life, combat disease, and protect both body and mind from stress. According to Alakananda Devi, director of the Alandi Ayurvedic Clinic in Boulder, Colorado, ashwagandha restores energy and improves CFS patients’ neurological and muscular functions. It also helps regulate sleep cycles, boosts the immune system, and reduces anxiety and depression. Do CFS Patients Really Need Toxic Antidepressant Medications? In an animal study published in 2000 in Phytomedicine, ashwagandha extracts performed as well as Ativan, a benzodiazepine, to reduce anxiety. Researchers also found that ashwagandha’s antidepressant effect was equal to that of imipramine, a pharmaceutical medication sold under the name Tofranil. Noting that ashwagandha reduced brain levels of tribulin, a chemical marker of anxiety, researchers concluded that the study supported ashwagandha’s use as a mood stabilizer and an anti-anxiety therapy. In an animal study published in 2002 in the Journal of Medicinal Food, ashwagandha, in conjunction with other herbs, restored brain levels of natural antioxidants and measurably reduced the oxidative stress contributing to chronic fatigue. Scientific Studies Continue to Confirm the Effectiveness of Ayurvedic Herbs As useful as ashwagandha is in fighting CFS, it is not the only Rasayana herb that has received scientific attention. Rhodiola Rosea, the root of a plant that grows in Arctic regions, is also used in Ayurveda to restore neurological function, enhance energy, reduce fatigue, alleviate depression and restore natural sleeping patterns. According to NYU Langone Medical Center, rhodiola may help people function better when they are under stress. The medical center cites a double-blind, placebo-controlled study in which 56 physicians on overnight duty who were given rhodiola could retain higher levels of mental function than the placebo group. Noted herbal authority, Chris Kilham, points out that extensive clinical studies have confirmed that rhodiola increases strength and stamina while promoting mental clarity. Like ashwagandha, rhodiola combats chronic fatigue syndrome on many levels and does so without serious adverse effects. Yet another Ayurvedic herb alleviates “brain fog,” enhances memory, and lifts mood. Brahmi, scientifically known as Bacopa monnieri and also called Indian pennywort, is prized in Ayurveda as a mental tonic to treat Alzheimer’s disease, age-related cognitive deficits, and chronic fatigue syndrome. Researchers have found that constituents called bacosides have a relaxant effect on veins, allowing for enhanced blood flow and supporting mental clarity, concentration and focus. Are There Any Clinical Studies Supporting Brahmi’s Benefits? Yes. In a double-blind placebo-controlled study published in 2008 in the Journal of Alternative and Complementary Medicine, 300 milligrams a day of Bacopa extract were given for six weeks to elderly volunteers. Using a battery of diagnostic tools, including the Wechsler Adult Intelligence Scale and the Rey Auditory Verbal Learning Test, researchers found that those in the Bacopa group had enhanced word recall memory scores. Researchers noted that the group who had taken Bacopa had declining levels of depression and anxiety; in the non-Bacopa group, levels continued to rise. The team noted that Bacopa had the potential for safely enhancing cognitive performance. How Can I Use These Herbs for Chronic Fatigue? Although ashwagandha, rhodiola, and brahmi are generally safe, they can interact with other herbal remedies, prescription medications, and supplements. Naturally, it’s best to consult a trusted doctor before using these herbs to treat chronic fatigue syndrome and follow serving instructions carefully. And, of course, make sure to obtain your herbs from a reputable source. Remember, herbs are only part of the Ayurvedic approach to healing. An Ayurvedic practitioner can recommend simple dietary and lifestyle changes that can speed up your recovery time. Chronic fatigue syndrome can be a frustrating, baffling, and debilitating condition, but you don’t have to let it control your life – or feel compelled to take toxic prescription medications. Many people have found relief with safe, natural Ayurvedic remedies that work to eliminate toxins, bring the body back into balance, and restore good health. Sources for this article include: NIH.gov GlobinMed.com NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Ancient Herbal Remedy Designed to Block the Harmful Negative Effects of Stress and Anxiety

AHA Publisher — Wed, 17 Feb 2021 08:00:16 +0000

Lori Alton via NaturalHealth365 – According to the Anxiety and Depression Association of America, over 40 million adults in the United States currently suffer from anxiety and sleep disorders. These problems can accelerate aging and even shorten life, with experts listing heart disease, immune deficiencies, digestive diseases, diabetes, and obesity as among the conditions that can be caused or contributed to by stress. In fact, stress is so widespread – and so damaging – that experts estimate that the condition plays a role in 75 to 90 percent of all primary care visits! The good news is that an ancient Ayurvedic herb, ashwagandha, can block the harmful effects of stress – while balancing levels of calming chemical messengers known as neurotransmitters. Let’s take a look at some of the most promising benefits of ashwagandha. Thanks to Its Unique Compounds, Ashwagandha Offers Multiple Remarkable Health Benefits Ashwagandha, botanically known as Withania somnifera and sometimes referred to as winter cherry or Indian ginseng, is classified by researchers as an adaptogen: a substance that promotes health and helps the body deal with the effects of stress. Ayurvedic medicine holds ashwagandha in high regard as well, giving the herb the important designation of “rasayana,” a remedy so beneficial that it is believed to slow aging and even prolong life. Scientists say that ashwagandha owes its therapeutic properties to its high content of withanolides, a group of naturally occurring steroids with disease-fighting capabilities. Among its other properties, ashwagandha is neuroprotective, anti-anxiety, antidepressant, antidiabetic, anti-inflammatory and anti-obesity. And, there is a scientific basis for ashwagandha’s soothing effects. Research shows that it activates nerve-cell receptors for GABA, a neurotransmitter needed for a calm mood and restful sleep. One of the most significant benefits of ashwagandha is its ability to protect against the breakdown of acetylcholine – a neurotransmitter vital for learning and memory – in a way similar to Aricept, a pharmaceutical medication intended to treat Alzheimer’s disease and other forms of dementia. Break Out of the Cycle of Chronic Stress by Supplementing with This Ayurvedic Herb Anxiety and obesity – which often involve stress-based eating and food cravings – are linked. However, peer-reviewed research suggests that ashwagandha can help. In a double-blind study published in Journal of Evidence-Based Complementary and Alternative Medicine, 52 subjects under chronic stress were given either 600 mg a day of ashwagandha extract or a placebo for eight weeks. The team found that the subjects receiving ashwagandha extract displayed lowered levels of cortisol, the “stress hormone,” along with a reduction in food cravings. The participants also reported better quality of life and improved well-being, leading the team to recommend that ashwagandha be used for weight management in individuals under chronic stress. In a separate study published in the Indian Journal of Psychological Medicine, patients with chronic stress were given 300 mg of ashwagandha twice a day for 60 days. Like the participants in the first study, the patients had reduced blood levels of cortisol and lower scores on stress assessment scales. The researchers concluded that ashwagandha “safely and effectively improved resistance towards stress” and improved quality of life as well. According to Preliminary Research, This Medicinal Herb May Help Improve Cognition Alzheimer’s disease, which currently affects over 5 million Americans, involves disruptions in the communication between neurons – the brain cells that send and receive chemical messages. Loss of memory, language, and reasoning skills are the tragic result. Encouragingly, preliminary studies support the ability of withanolides in ashwagandha to reconstruct damaged neurons and regenerate neurites, the structures that promote communication between nerve cells. In other words, withanolides may be able to perform a sort of “repair job” at the cellular level. This ability was supported by an animal study, “Neuritic regeneration and synaptic reconstruction induced by withanolide A,” published in British Journal of Pharmacology. The research, performed on mice with laboratory-induced memory deficiencies, showed that withanolide A caused significant regeneration of axons and dendrites in the cerebral cortex and hippocampus, thereby helping to repair the all-important synapses. And, the regeneration was accompanied by at least partial recovery of memory. Of course, human studies are needed to determine if ashwagandha can perform the same feats in human brains. If so, it could play a key role in helping to protect against neurodegenerative conditions such as Alzheimer’s and Parkinson’s diseases. Some research has already been performed on the benefits of ashwagandha for human cognition, and have yielded encouraging results. In one promising study, ashwagandha extracts were found to improve mental function in people suffering from mild cognitive impairment. Is Ashwagandha Better Than Psychotherapy? Study Draws Unexpected Conclusions A separate double-blind study published in PLOS One involved 75 participants with moderate to severe anxiety. The volunteers received either a naturopathic course of therapy – involving dietary counseling, deep breathing exercises, daily dosages of ashwagandha and a multivitamin – or a protocol consisting of conventional psychotherapy, deep breathing exercises and placebo pills. The team used the Beck Anxiety Inventory and other psychological tests to evaluate anxiety levels, mental health and quality of life. The results were clear-cut – and impressive. The ashwagandha group decreased their anxiety scores by 55 percent, while those who had received psychotherapy only decreased their anxiety by 35 percent. The ashwagandha group also saw more improvement in the areas of concentration, social function, and vitality. The takeaway: While both methods significantly helped reduce anxiety (with no adverse effects), ashwagandha outperformed psychotherapy – one of the most respected techniques in psychiatric treatment. If you would like to try ashwagandha to ease anxiety and stress, experts advise choosing an organic extract standardized to contain 1 to 10 percent withanolides. Natural healers typically recommend amounts of 300 to 600 mg a day – but, as always, check first with your integrative doctor before supplementing. While no one can avoid all stressful situations at all times, ashwagandha can help neutralize the harmful effects on the body. As an added bonus, this versatile herb is free of the toxic side effects and potential for addiction that accompany pharmaceutical anti-anxiety drugs – making it an effective solution for anxiety -and a definite “win/win.” Sources for this article include: LifeExtension.com NIH.gov NIH.gov NIH.gov Journals.plos.org To read the original article click here. For more articles from NaturalHealth365 click here.

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Adaptogens to the Rescue! Help for Stress & Fatigue

AHA Publisher — Fri, 28 Aug 2020 07:00:07 +0000

Dr. Don Colbert – Are you familiar with adaptogens? Did you know there are herbal compounds out there that support reduced stress levels and more mental balance? Even in the face of stress conditions? That’s right, adaptogens are here, natural, healthy, and able to come to parent’s rescue this return to school season. If you want to learn how these ancient herbs affect stress levels and fatigue, keep reading. They can help you change your outlook, perception, and reactions within weeks. What great news! How Stress Affects Adrenals When you are stressed, your immune system responds. It revs up and engages your adrenal glands, which release stress hormones like cortisol and adrenaline. If the stressed were a vicious man-eating animal ready to attack, this would be a good thing as you would have more energy to respond appropriately by running for your life. But, in the modern world, it’s usually not a predator. It’s more of the mental variety. It’s often chronic and not just once in a while. When your adrenal glands are constantly engaged, they get worn out. This is often called “adrenal fatigue” or “adrenal burnout.” Unfortunately, it may be associated with: Chronic fatigue Significantly increased or decreased blood pressure Low libido Insomnia Weight gain Leaky gut Autoimmune diseases More This is why stress reduction is so important. This is why we write about reducing cortisol often. The mind, immune system, and overall health are all connected. Luckily, spiritual practices and faith in God, lifestyle changes, and some herbal adaptogens can help. What Are Adaptogens? Adaptogens are herbal compounds that were initially defined as substances that enhance the “state of non-specific resistance” in our stress responses (1). In other words, they help us adapt to stress with a healthier response that does not fatigue our adrenals. Specifically, they can lower our sense of stress. They can reduce our cortisol response. They can support immune system health, brain cells, energy production, sleep, and more. Studies on Adaptogens One review of adaptogens looked at over 24clinical trials to find if they could affect mental performance in humans (2). A systematic review of these trials found that the adaptogens have a significant, beneficial, and specific effect on stress-induced symptoms under fatigue (2). For example, Rhodiola rosea significantly reduced symptoms of fatigue and improved attention after four weeks of repeated administration (3). Rhodiola rosea also inhibited the typical increase in cortisol in the saliva resulting in an improvement of cognitive function. This supported other studies that demonstrated optimal corticosteroid levels were linked to efficient cognitive function. It’s been established that cognitive impairment occurs with significant changes (upregulation or downregulation) of cortisol (4). Another review looked at 35 clinical trials including 6000 healthy participants aged 19-72. The goal was to determine if adaptogens would affect mental and physical performance in normal and stressful conditions like high temperatures, forced work periods, loud noise, motion sickness, inability to hear, heavy physical burden, hypertension, and more. The researchers found that there was an improvement in the physical and mental work capacities in all cases (5). What’s more, some of the most convincing evidence for the benefits of adaptogens is within their neuroprotective effects, effects on cognitive functions and mental performance in fatigue, and the efficacy in chronic fatigue and depression (2). In fact, evidence points to adaptogens’ potential benefit in supporting brain health within neurodegenerative disorders (6,7,8,9,10,11). How Parents’ Stress & Fatigue Can Affect Students Stress happens. It’s part of the human experience. In fact, According to the American Psychological Association’s 2017 Stress in America survey, more and more adults report stress as an interference with their own physical and mental health (12). In fact, approximately 33% of adults reported sleeping issues, 32% reported headaches, and 27% reported an inability to concentrate due to stress. Additionally, 47% of adults reported losing patience with or yelling at their partner, and 46% reported similar behavior with their children because of stress. As for 2020? Stress has only increased. When parental stress chronically overflows into a child’s life, it affects the child’s mental health as well. Parents should not feel guilty about their stress level. That only adds more stress! Instead, it’s important for parents to do what they can to manage adult stress, starting with prayer, talking to their children, and taking steps in their lives to better manage or confront it. These steps can include our 10 Habits to Reduce Cortisol Naturally, 7 Tips for Peace Amidst Return to School Stress, and these adaptogens to help. Adaptogens for School Stress & Fatigue Three adaptogens stand out to help you fight school stress and fatigue. 1. ASHWAGANDHA The roots of ashwagandha, also referred to as Indian Ginseng, have antioxidant, anti-tumor, anti-inflammatory, and aphrodisiac properties. The plant contains potent chemicals such as choline, alkaloids, fatty acids, amino acids, and withanolides that work as a rejuvenating element to help fight the effects of daily stress and to boost the body’s immunity. It stimulates your body’s ability to resist stress and maintain homeostasis to treat disorders such as high blood pressure, sleep disorders, and hypertension. In fact, ashwagandha has been found to: Support healthy cortisol levels, even up to a 30% reduction in chronically stress adults (13, 14, 15). Block stress pathways in the brain, reduce symptoms of chronic stress, and improve difficulty sleeping insomnia (16) Support memory and brain function even after injury or degeneration (17, 18) May help reduce depressed moods and symptoms (19) Support thyroid health by promoting optimal thyroid-stimulating hormone and T3 levels (20) Promote healthy blood sugars (21). Support optimal cholesterol levels (22). Support healthy testosterone levels and reproductive health in men (23, 24). Promote strength, increased muscle mass, and reduced body fat (25, 26) Support immune function and decreased markers of inflammation including C-reactive protein, even up to 36% (28, 29, 30, 31) 2. RHODIOLA ROSEA ROOT As described above, studies have linked Rhodiola root to improved mental and physical performance, even when subjects are under stress. Rhodiola Rosea Root is also referred to as the Golden Root, and has been used as a natural remedy against anxiety and stress since ancient times by the Russian and Chinese practitioners. The active constituents of Rhodiola are tyrosol, rosavin, antioxidants like gallic acid, essential oil, and several classes of alcohol. When the body’s stress response increases hormones like dopamine, serotonin, and cortisol, Rhodiola can work to help our brains adapt and normalize these levels. 3. GS15-4 KOREAN GINSENG ROOT GS15-4 Korean Ginseng Root is the world’s most potent and fully balanced adaptogenic herb. In fact, it manages stress and cortisol by bringing the body into homeostatic balance. When the herbal compound is specifically “GS15-4,” it has undergone an enzyme fermentation process to improve the rate of absorption. This allows the body to more efficiently use its active ingredient, ginsenoside. Like other fermented foods and compounds, it displays increased absorption, compounded nutrients, and more efficient use by the body. The adaptogenic properties of GS15-4 Korean Gingseng Root include anti-inflammatory, anti-stress, anti-allergy, and hepatoprotection. It supports stress and fatigue and helps the body normalize hormones under stressful conditions. 3 ADAPTOGENS IN ONE EASY FORMULA If you think these 3 adaptogens could help your stress levels, our formula is likely a great match for you. It combines balanced and potent levels of all three in one easy supplement. Divine Health’s Living Serene 3 supports your body’s response to stress to help you feel energized, balanced, and strong, mentally, and physically. You don’t have to go through this school year feeling fatigued and frazzled! The Bottom Line Life is certainly tough, but God has given us many tools too have balance, peace, and only healthy levels of stress. AS we move into the return to school season, take steps to care for yourself and stress levels. Adaptogens are certainly a tool that will help. To read the original article click here. For more articles by Dr. Colbert click here.

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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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