Ashwagandha
Ashwagandha (Withania somnifera), also known as Indian Ginseng, is a plant in the nightshade family found growing in India, Nepal and China. The powdered root is used in Ayurvedic medicine as a rasayana, which means tonic, to promote a youthful state of mind and health. It improves the health of emaciated children, treats constipation, enhances the mood, and assists with cognitive decline in the elderly, thereby helping all age groups.
We call this type of tonic herb an adaptogen, because it supports physical health, bolsters the immune system and helps people in times of stress. Stress often causes anxiety and insomnia, two conditions for which the herb is well suited. It is also neuroprotective, that is it protects the brain against the effects of oxidative stress and the development of dementia.1
The positive adaptogenic effect was evident in a recent two month trial of 60 stressed but healthy men and women, half assigned to treatment with an extract of the root. The results were a significant for the treatment group with a reduction in the Hamilton Anxiety Rating Scale (HAM-A), lower morning cortisol and DHEA-S, as well as an increase in testosterone for the men.2
Another trial from the same year investigated this herb’s potential for treating patients with anxiety and insomnia. The 30 patients received a root extract for 10 weeks and experienced significant improvement in sleep onset latency, sleep efficiency, the Pittsburgh Sleep Quality Index (PSQI) and HAM-A scales.3
The herb’s ability to raise testosterone and DHEA was identified in another trial involving a group of over-weight, aging men with mild fatigue. Over sixteen weeks, this group experienced elevated androgens without a reduction in the stress hormone cortisol, while also reporting improvements in fatigue and vigour, as well as sexual and psychological well-being. Furthermore, research demonstrates that this herb can improve male fertility.2,4
Ashwagandha is also used to increase physical stamina in healthy people. An example is a trial of a group of younger men taking an aqueous extract of the herb over 12 weeks to enhance cycling. It was found that supplementation ‘improves upper and lower-body strength, supports a favorable distribution of body mass, and was well tolerated’. It also raises VO2max in healthy adults as well as athletes.5,6
The effect of ashwagandha can be enhanced with a nutrient-dense whole food diet, smoothies made of organic fruit and vegetables, spirulina, green tea, pomegranate and other superfoods. Avoid sugary drinks and excess caffeine which give energy without supporting metabolism. Stress is a nutrient-hungry state, and a supplement with B-vitamins, magnesium and other important minerals can help people in too much of a hurry to eat properly. We also use other herbs such as liquorice, ginkgo, rehmania, passionflower and oats to manage stress in the long-term and to prevent burnout.
Chronic stress and nutrient deficiencies also affect the immune system and leave us vulnerable to respiratory and other types of infections. Adaptogenic herbs such as ashwagandha, Siberian ginseng, liquorice and andrographis with immune modulatory activity are well indicated for building defences as well as fighting infection. In fact, research demonstrates that Ashwagandha beneficially influences many aspects of the immune system, affecting inflammatory cytokines, interferons, T-cells, B-cells and natural killer cells.7
Lastly, we should get outside to exercise as much as possible and catch up with friends, because these things give us time away from stress at work to recuperate and freshen the mind. Indeed, the Hippocratic regime (regimen) of exercise and diet was central to healing on the island of Kos, long before the advent of evidence-based research. Nevertheless, modern researchers can not only verify that exercise improves our physical strength, but it also bolsters the immune system, helps to maintain cognitive function and improves mood.8
This Article appears in the 2021 eBook edition of Wholefoods And Common medicinal Herbs.
Disclaimer:
This article is intended for the purpose of general education only, and is not a substitute for a diagnosis, treatment advice, or a prescription given in a consultation with a qualified physician.
References:
1. Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med 2011;8:208–13.
2. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore) 2019;98:e17186.
3. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus 2019;11:e6466.
4. Nasimi Doost Azgomi R, Zomorrodi A, Nazemyieh H, et al. Effects of Withania somnifera on Reproductive System: A Systematic Review of the Available Evidence. Biomed Res Int 2018;2018:4076430.
5. Ziegenfuss TN, Kedia AW, Sandrock JE, Raub BJ, Kerksick CM, Lopez HL. Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial. Nutrients 2018;10.
6. Pérez-Gómez J, Villafaina S, Adsuar JC, Merellano-Navarro E, Collado-Mateo D. Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis. Nutrients 2020;12.
7. Panossian A, Brendler T. The Role of Adaptogens in Prophylaxis and Treatment of Viral Respiratory Infections. Pharmaceuticals (Basel) 2020;13.
8. Mahalakshmi B, Maurya N, Lee S-D, Bharath Kumar V. Possible Neuroprotective Mechanisms of Physical Exercise in Neurodegeneration. Int J Mol Sci 2020;21.