People often self -help, is it helpful for stress, anxiety or sleep? Today we will tell about the review of Ashwagandha in this article.
Ashwagandha is an ancient Indian herb, which has a special place in Ayurveda. It is also called 'Indian ginseng' and has been used for centuries due to its many medicinal properties. Ashwagandha's name is made of "Ashwa" (horse) and "Gandhi" (smell) in Sanskrit, meaning "horse -like odor", because it smells like a horse. The plant is found especially found in India, Middle East and Africa and is known to increase strength, energy and vitality.
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ashwagandha review: Is it helpful for stress, anxiety, or sleep?
1. Reduces stress and anxiety
Adaptogen are natural substances that help the body fight and harmonize the negative effects of stress (physical, chemical, emotional).
Ashwagandha helps reduce the level of cortisol hormones of the body (also called "stress hormone").
Its regular intake reduces mental peace, better mood and anxiety.
Some scientific studies have also confirmed that Ashwagandha may be helpful in reducing the symptoms of depression.
If you want, I can also tell some examples of its scientific studies or the right way to consume ashwagandha.
"Ashwagandha reduces the level of cortisol (stress hormone)."
Understand in a little more detail:
Cortisol is formed by the adrenal glands in our body and it is mainly activated during stress.
When we remain under stress for a long time, the level of cortisol remains constant high, due to which
Sleep is bad,
Weight increases (especially around the stomach),
The immune system is weak,
And mental fatigue increases.
Regular intake of Ashwagandha controls the production of cortisol and the body is able to function better even in a state of stress.
Scientific evidence: In many clinical studies, it has been found that cortisol levels decreased by 20–30% on an average of people who consumed Ashwagandha for 6–8 weeks.
If you want, I can also tell you an easy way to take Ashwagandha powder or capsule at what time and what quantity is the most beneficial. What should I say?
2. Increases energy and stamina
Ashwagandha provides strength and stamina to the body. "
Strength: Ashwagandha helps in increasing the strength of muscles. Many studies have found that taking ashwagandha increases muscle mass and improves physical performance.
Stamina: It reduces body fatigue and increases the ability to work or exercise long -term. Therefore, many athletes and bodybuilders also use Ashwagandha supplements.
Physical Recovery: Ashwagandha also helps in early recovering muscles and early injury, allowing you to recover rapidly.
Scientific study: A research found that the physical strength and stamina of those who regularly took Ashwagandha improved by 10–15%.
If you want, I can also tell you the right way to take Ashwagandha for those who do gym. Are you interested in that too?
Ashwagandha helps in reducing fatigue and early recovery after exercise. "
Relief in fatigue: Ashwagandha improves body energy production capacity. It increases the functionality of mitochondria in cells, which create energy (ATP) in the body. This does not hurry tiredness and feel active throughout the day.
Recovery after workouts: Ashwagandha reduces oxidative stress and inflammation (inflammation) in the body, which increases normally after exercise. This causes muscle repair rapid and the body is cured soon.
Example: Exercise in people who consumed Ashwagandha for 6 to 8 weeks
3. Improvement in sleep
Ashwagandha is beneficial in insomnia (problem of sleep) and helps in getting good sleep. "
Ashwagandha contains natural compounds such as 'Withanolides' and 'Triethylene Glycol', which help to calm the brain and promote sleep.
It reduces stress and anxiety, which is one of the main causes of insomnia.
Regular intake improves both Sleep Quality and Sleep Duration.
Scientific facts: According to a clinical study, who took 300 Mg Ashwagandha extract daily for 8 weeks, their sleep was seen to be 72% improvement.
4. Strengthens the immune system
Ashwagandha increases immunity, which is capable of fighting the body diseases. "
Effect on the immune system: Ashwagandha increases the activation of white blood cells (WBCs), which works to fight infection in the body. It also improves the functionality of T-Cells and Natural Killer (NK) cells, which causes the body to fight better with viruses, bacteria and other pathogens.
Antioxidant properties: Ashwagandha contains powerful antioxidants that protect cells from damage and reduce the risk of age -related diseases.
Beneficial for people falling ill again and again: Ashwagandha acts as a natural safety shield for people who often get cold-cold or infection.
5. Increases fertility
Ashwagandha improves the quality and volume of sperm in men. "
This has also been proved scientifically. Let us understand it in a little detail:
Ashwagandha and Male Breeding Health:
Sperm count:
The consumption of Ashwagandha has seen a significant increase in men's sperm count.
Some researches saw improvements up to 60–70%.
Quality (Motility and Morphology):
It also improves sperm mobility and size-structure, which is necessary for successful conception.
Increase testosterone:
Ashwagandha increases the level of testosterone hormone in men, which is necessary for sexual strength, energy and fertility.
Improvement in fertility by reducing stress:
Stress is also a major cause of male infertility. Ashwagandha helps balance hormone by reducing stress.
The main methods of using ashwagandha are as follows, it depends on what advantage you want to take for (stress, sleep, strength, breeding, etc.). Below is the general use information:
How to take Ashwagandha powder (powder):
Quantity:
1/2 to 1 teaspoon (about 3–5 grams) 30 minutes before bedtime
For strength/stamina: in the morning on an empty stomach or after workouts with lukewarm milk or lukewarm water
If you want, you can also mix with honey
2. How to take Ashwagandha Capsule/Tablet:
Quantity:
300 mg to 600 mg, 1 or 2 times a day after meals or according to the doctor, authentic products of Patanjali, Himalaya, Dabur, Baidyanath etc. are available
Caution:
Be sure to consult a doctor before consuming any supplement or herb.
Vomiting, diarrhea, or sleep may occur more when taken in excess.