Average Weight A 13 Year Old Boy Should Bench Press 7 Ways That Ashwagandha Can Improve Your Health & Vitality

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7 Ways That Ashwagandha Can Improve Your Health & Vitality

It is not surprising that when we look at the evolution of natural medicine, we find plants that have been serving humanity with great success for thousands of years.

Ashwagandha is no exception and is one of the best Ayurvedic herbs (*adaptogen) that has been used for more than 3000 years to increase vitality in humans. It is a close relative (believe it or not) to tomatoes, peppers and eggplants (eggplant).

*Definition of adaptogen: a non-toxic substance, especially a plant extract, that is thought to increase the body’s ability to resist the harmful effects of stress and promote or restore normal physiological functioning.

Ancient healers used this amazing plant to rejuvenate the body, especially to restore strength and vitality. Ashwagandha can help the body provide resistance to a number of ailments, including arthritis, asthma, bronchitis, cancer, fever, inflammation, nausea, rheumatism, diabetes, leukoderma, cancer and improve cognitive function and stress/anxiety.

Moreover, Ashwagandha has also gained a solid reputation (recent research confirms this) as a sedative, hypotensive, antispasmodic, antitumor, analgesic and anti-inflammatory.

No person on the planet should be without Ashwagandha, given the multiple benefits to the body when you use it as part of your nutritional protocol.

Here are 7 health benefits of using Ashwagandha:

1. Protection of the immune system

Studies show that Ashwagandha has a positive effect on our immune system, which is crucial for our health and well-being.

It has been shown to increase the production of white blood cells and also the number of macrophages (large white blood cells that consume bacteria, viruses, fungi and parasites) in the body.

If you regularly suffer from colds and flu, Ashwagandha can boost your immunity, giving your body the reboot it needs.

It is also recognized for its antioxidant potential that supports our immune system. The compounds found in the plant (especially the roots) can do some amazing things to help the immune system. Antioxidant phytochemicals prevent free radical damage.

Free radicals are disease-causing nasties, accelerate the aging process and cause inflammation (which promotes a host of degenerative diseases including cancer). This negative effect causes the body to weaken and “untangle”.

Ashwagandha slows the process of free radical damage, allowing the body to revitalize itself, which means a better quality of life in the long run. This increases longevity, protects against disease and slows down the aging process.

2. Improved memory, concentration and overall learning

A 2017 study published in the Journal of Dietary Supplements found that Ashwagandha root extract helped improve memory in 50 people with mild cognitive impairment (MCI).

In this study, people took ashwagandha root for 8 weeks versus those who took a placebo. Those taking Ashwagandha had significant improvements in:

• Short-term and long-term memory

• Executive function

• Sustained attention

• Information processing speed.

The sedative properties of Ashwagandha can lead to better cognitive function, as stress, anxiety and sleep disorders can affect normal cognitive function. In addition, it has been observed that Ashwagandha can help slow down the process of brain deterioration in people with dementia. Researchers have found that it repairs damage to brain cells and restores neural networks and synapses.

This amazing herb can also help relieve depression due to its ability to deal with mental and emotional stress. Additionally, due to the neuroprotective properties of the bioactive compounds found in the Ashwagandha leaf, it has been found to reduce the degeneration of brain cells.

3. Reduce stress and anxiety

Ashwagandha has anti-anxiety properties that may help with stress-induced and related functional impairment. Its stress-reducing properties are well known as ashwagandha helps the body reduce the production of cortisol (the stress hormone) by up to 28%.

A 2012 study in the Indian Journal of Psychology found that perceived stress scores dropped by 44% in a group of 64 people with low well-being and high stress. The Ashwagandha root extract group received a dose of 300 mg twice daily for 60 days.

In another 2008 JANA study, 98 people suffering from stress were given Ashwagandha or a placebo. Those who took Ashwagandha improved well-being after 30 and 60 days.

There was no improvement in the placebo group on the Hamilton Anxiety Scale, but there was a significant improvement in the Ashwagandha group, as shown by reductions in the stress hormone cortisol, as well as blood pressure and heart rate. It has also been proven to improve blood glucose levels, markers of inflammation, as well as cholesterol levels (LDL & HDL) and triglycerides.

4. Improved sleep patterns

Traditionally, Ashwagandha is used in Ayurveda as a sleep aid. The Latin name Ashwagandha (somnifera) means soporific and as such has been recommended for regular sleep for centuries.

Researchers at the International Institute for Integrative Sleep Medicine at the University of Tsukuba studied the effect on sleep in mice and found that an aqueous extract of Ashwagandha leaf, rich in triethylene glycol (TEG), significantly promoted non-rapid eye movement (NREM) sleep and slightly altered rapid eye movement ( REM) sleep, while the alcoholic extract did not show any effect on sleep.

The TEG-induced sleep was very similar to normal sleep. Furthermore, commercially available TEG also increased the amount of NREM sleep. Therefore, it was concluded that TEG is an active component that induces physiologically healthy sleep.

5. Better sex

Ashwagandha improves the function of the reproductive system, thus promoting a healthy sexual and reproductive balance.

Men

In a double-blind study, 46 infertile men received 225 g of ashwagandha root extract daily or a placebo for 3 months. Sperm concentration improved by 167% versus 29% in the placebo group. Sperm motility improved by 57% vs. 9% in the placebo group, semen volume improved by 53% vs. 20% in the placebo group.

Testosterone also increased by 17% in the ashwagandha group compared to 4% in the placebo group, and luteinizing hormone increased by 34% compared to only 8% in the placebo group.

(Evidence-Based Complementary Medicine 2013)

Two other studies also showed significant improved outcomes in infertile men, including improved sperm, testosterone, and luteinizing hormone concentrations. The researchers concluded that ashwagandha “may be used as an alternative… therapy for the treatment of… male infertility.

(J Ethnopharmacol 2013)

women

In a 2015 study, 50 women with sexual dysfunction (dysfunctional sexual desire disorder, female sexual arousal disorder, female orgasm disorder, combined genital and subjective arousal disorder) were given a placebo or 300 gm ashwagandha root extract twice daily for 8 weeks. .

The Female Sexual Function Index (FSFI) showed a significant improvement in the ashwagandha group, 13.63 to 23.86 versus the placebo group’s 13.57 to 20.06.

This index measures improved arousal, lubrication, orgasm and satisfaction. All 4 areas showed more improvement in the ashwagandha group.

6. Increased muscle mass, reduced body fat and greater strength

A 2012 study found that ashwagandha promotes muscle mass and significantly improves muscle strength and endurance, while at the same time reducing body fat and increasing lean body mass.

(J Ayerveda 2012)

In another study conducted in 2015, 57 men were given ashwagandha (300 mg of root extract twice a day for 8 weeks) or a placebo. This was a double-blind study.

Over the course of 8 weeks, they completed a resistance training program. In the ashwagandha group, upper body strength improved significantly in this group than in the placebo group.

Upper Body Strength – Bench Press

Ashagandha 46 kg

Placebo 26.4 kg

Lower body strength – increasing leg extensions

Ashagandha 14.5 kg

Placebo 9.8 kg

Increase in muscles – arms

Ashagandha 8.6 cm

Placebo 5.3 cm

Muscle enlargement – chest

Ashagandha 3.3 cm

Placebo 1.4 cm

Additionally, the ashwagandha group experienced improved muscle recovery time and significantly reduced muscle damage, greater loss of body fat percentage, and higher testosterone levels compared to the placebo group.

7. Support for cardiovascular endurance

In a study by Choudhary et al. in 2015, athletes were given 600 mg of ashwagandha to study its effect on cardiorespiratory performance in athletes.

Their maximal aerobic capacity (VO2 max) was measured during a 20-minute shuttle test. Subjects who consumed 600 mg of ashwagandha had a significant increase in VO2 max compared to placebo.

In another placebo-controlled trial, Shenay, et al. In 2015, cyclists were given an aqueous extract of ashwagandha (500 mg twice daily) for 8 weeks. They showed a significant increase of 13% in VO2 max, while the placebo group showed no increase.

Both men and women taking ashwagandha showed a significant increase in time to exhaustion and higher VO2 max values ​​of 10.7% and 4.7%, respectively 16.1% and 9.0%.

References:

Ashwagandha: stress, strength, intelligence and sex

Linda Woolven and Ted Snider

See: greenmedinfo.com/blog/ashwagandha-stress-strength-smarts-and-sex

Primal Herb – How to rebuild the immune system with Ashwagandha

See: primalherb.com/how-to-restore-the-immune-system-with-ashwagandha/

Beware – Ashwagandha

See: takecareof.com/research/ashwagandha

Ashwagandha for cognitive function

See: articles.mercola.com/sites/articles/archive/2017/05/11/ashwagandha-improves-memory-cognitive-function.aspx

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