{"id":19911,"date":"2020-02-04T06:32:03","date_gmt":"2020-02-04T06:32:03","guid":{"rendered":"https:\/\/besthealth.guide\/?p=19911"},"modified":"2021-10-15T02:44:41","modified_gmt":"2021-10-15T02:44:41","slug":"14-health-benefits-of-ashwagandha","status":"publish","type":"post","link":"https:\/\/besthealth.guide\/14-health-benefits-of-ashwagandha\/","title":{"rendered":"14 Health Benefits of Ashwagandha"},"content":{"rendered":"\n
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Ashwagandha is a powerful medicinal herb that has been used in traditional medicine for centuries. Like many traditional remedies, it is now enjoying a resurgence in popularity thanks to a large amount of scientific evidence supporting its effectiveness. <\/p>\n\n\n\n

Ashwagandha is considered an adaptogen, meaning that it helps the body adapt to stress, thereby mitigating its most harmful effects. <\/p>\n\n\n\n

Ashwagandha is found in India and North Africa, and translates literally as \u201csmell of the horse.\u201d This name is thought to refer partly to the unique odor of the plant, as well as to its known ability to increase strength \u2013 to give you the strength of a horse. The botanical name, however, is Withania Somnifera. <\/p>\n\n\n\n

Whatever you call it though, and however you came across it, Ashwagandha is a herb with a truly extraordinary list of beneficial properties. For combating fatigue, increasing energy, and fighting the dreaded \u201c21st-century syndrome,\u201d Ashwagandha may be one of the most vital supplements you can possibly take.<\/p>\n\n\n\n

In this post, we will explore some of the most compelling reasons to supplement with Ashwagandha.<\/p>\n\n\n\n

1. It lowers cortisol<\/strong><\/h3>\n\n\n\n

The first reason that you should consider taking Ashwagandha is in order to combat stress. Ashwagandha appears to be effective at combating stress in part by lowering cortisol by up to 26%. This is useful, seeing as cortisol is what we often describe as the \u201cstress hormone.\u201d The more cortisol you have in your body, the more anxious and even jittery you will feel.<\/p>\n\n\n\n

Cortisol <\/a>is not only linked with stress though: it also has a host of unwanted effects on the body and brain. For example, cortisol is known to lower levels of testosterone, to increase hunger, and to make sleeping difficult. Cortisol even contributes to the storage of fat around the body, and in particular, it may increase the bad kind of fat \u2013 visceral fat \u2013 around the gut.<\/p>\n\n\n\n

While cortisol has its uses, most of us have far too much of it, and too little of the hormones and neurochemicals it opposes.<\/p>\n\n\n\n\n\n\n\n

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2. It increases brain plasticity<\/strong><\/h3>\n\n\n\n

Brain plasticity refers to the plastic nature of the brain: its ability to grow and change shape in response to its experiences. As you use your brain, you actually strengthen and reshape it much like a muscle. The parts of the brain you use most often will grow, while the parts you don\u2019t use will shrink and atrophy<\/a>.<\/p>\n\n\n\n

Ashwagandha is shown to enhance this effect by helping to regenerate axons \u2013 the long tails at the end of brain cells. It also helps to lengthen dendrites: the long tendrils of the neurons that reach out in order to form connections with other brain cells. <\/p>\n\n\n\n

It also helps to reconstruct broken synapses \u2013 synapses being the connections themselves between the axons and dendrites.<\/p>\n\n\n\n

Finally, Ashwagandha helps to increase the production of BDNF, or Brain-Derived Neurotrophic Factor. This is a substance that is generally known to support growth and change within the brain.<\/p>\n\n\n\n

What does all this mean in real terms? It means you\u2019ll find it easier to learn new skills and new information.<\/p>\n\n\n\n\n\n\n\n

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3. Better focus, attention, and engagement<\/strong><\/h3>\n\n\n\n

Have you ever tried to learn a new skill, or complete a piece of work, only to find that you struggle to focus and pay attention? <\/p>\n\n\n\n

The reason for this is that you are struggling to engage with the topic. This is why so many of us will procrastinate long into the night, rather than doing the important work that we know <\/em>we should really be doing! It\u2019s also why we will often find ourselves reading and re-reading passages of text \u2013 or spending long hours reading only to find that we took in approximately nothing<\/em>.<\/p>\n\n\n\n

When you take Ashwagandha<\/a>, all of these changes. That\u2019s thanks to the increased brain plasticity that we have already seen Ashwagandha can offer. When your brain is more plastic, this also correlates with an increased interest and attention. In short, you find it easier to focus on what you\u2019re doing and to find it interesting and enjoyable.\u00a0<\/p>\n\n\n\n\n\n\n\n

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4. Increased DHEA<\/strong><\/h3>\n\n\n\n

DHEA is a substance that is produced in the brain that helps us to continue to thrive, even under immense stress<\/a>. This is slightly different from the anti-cortisol effects that simply buffer the impact of cortisol.\u00a0<\/p>\n\n\n\n

In one study looking at the top-performing athletes and special forces personnel, it was found that they produced higher amounts of DHEA and neuropeptide Y on average. This allowed them to become highly aroused and excited during stressful situations \u2013 to experience that all-important increase in sympathetic response. That, in turn, leads to increased reflexes, strength, awareness, and general performance.<\/p>\n\n\n\n

But at the same time, the increase in DHEA ensured that they were still able to access the higher-order functions of the brain \u2013 such as those located in the hippocampus. In other words, they could become highly aroused, excited, and focused \u2013 but without becoming muddled or forgetful.<\/p>\n\n\n\n\n\n\n\n

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5. Combats adrenal fatigue<\/strong><\/h3>\n\n\n\n

These effects combined may help to make Ashwagandha effective at combating an issue called adrenal fatigue. As mentioned, our stress response actually results in improved awareness<\/a>, focus, and reflexes. <\/p>\n\n\n\n

In that regard, this is not a \u201cnegative\u201d thing. However, a strong sympathetic response is also correlated with increased production of adrenaline and cortisol. In the long term, this becomes problematic as it wreaks havoc on the brain, digestion, immune system and more \u2013 more on that in a moment.<\/p>\n\n\n\n

More simply still though, being constantly on the go like this can also deplete those very hormones. Being constantly aroused eventually depletes stores of adrenaline, leaving you with no capacity for sudden action and intense activity.<\/p>\n\n\n\n

Because many of us in the 21st<\/sup> century are so constantly stressed by work, by bills, and by other lifestyle pressures, this can leave us in a state of near-constant burnout. This is what has become known as \u201c21st-century syndrome,\u201d and Ashwagandha may provide the solution.<\/p>\n\n\n\n\n\n\n\n

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6. Reduced blood sugar<\/strong><\/h3>\n\n\n\n

Ashwagandha has been shown to reduce blood sugar levels. It does this by boosting insulin <\/a>secretion and sensitivity.<\/p>\n\n\n\n

Insulin is the hormone produced by the body in response to large quantities of sugar. Thus, then you consume a large sugary meal, it\u2019s job is to prompt the body to absorb and utilize\/store that sugar.<\/p>\n\n\n\n

Low insulin sensitivity can lead to weight gain as well as lethargy and more. More seriously, it can eventually develop to become Type 2 diabetes.<\/p>\n\n\n\n

This is another issue that particularly afflicts modern people. Our 21st<\/sup> century diets are extremely high in processed, simple sugars that are quickly absorbed by the body, and are thus more likely to cause low insulin sensitivity.<\/p>\n\n\n\n\n\n\n\n

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7. Aids weight loss<\/strong><\/h3>\n\n\n\n

Ashwagandha can contribute to weight loss<\/a> in a number of different ways. As mentioned, Ashwagandha can improve insulin sensitivity, thereby helping the body to more effectively utilize the sugar that comes into the body. At the same time, lowering cortisol it can help to prevent that sugar from being stored as fat around the waist.<\/p>\n\n\n\n

Because Ashwagandha boosts testosterone \u2013 the male hormone \u2013 this can also have the effect of increasing anabolism. The body is in an \u201canabolic state\u201d whenever it builds muscle and burns fat. This happens when we sleep and immediately following a workout in particular. By consuming Ashwagandha, you put your body into this state more often, triggering a body recomposition that can help you feel firmer, more energetic, and more toned.<\/p>\n\n\n\n\n\n\n\n

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8. Muscle mass<\/strong><\/h3>\n\n\n\n

As mentioned, increasing testosterone <\/a>through Ashwagandha’s use will put the body into a more anabolic state, helping it to increase muscle mass and reduce fat.<\/p>\n\n\n\n

The key thing to understand is that stress destroys <\/em>testosterone as well as muscle. When we are stressed, the increase in cortisol actually forces the depletion of testosterone. These two hormones work against one another, such that increasing one will necessarily reduce the other.<\/p>\n\n\n\n

At the same time, increasing cortisol causes a release of another molecule called myostatin. This substance actually tells the body to destroy and cannibalize the muscle to use for energy. In short: more myostatin = less muscle!<\/p>\n\n\n\n\n\n\n\n

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9. Confidence<\/strong><\/h3>\n\n\n\n

As you can imagine, consuming Ashwagandha can help to increase your overall confidence. This can happen as a direct result of lowering cortisol. As cortisol is the stress hormone<\/a>, it can cause you to fixate on negative outcomes and to experience negative ruminations. This has the effect of making us anxious, stressed, and even leading to depression.<\/p>\n\n\n\n

Conversely, when you consume Ashwagandha, this can put you in a more relaxed state of mind akin to being in \u201cflow.\u201d This allows us to speak to others and to perform without feeling anxious or nervous.<\/p>\n\n\n\n

On top of all that, Ashwagandha also has the benefit of improving the physique and the ability to focus and concentrate. Both of these things can understandably lead to greater confidence \u2013 resulting in both a short-term and long-term feeling of becoming unstoppable!<\/p>\n\n\n\n\n\n\n\n

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10. Heart health<\/strong><\/h3>\n\n\n\n

Ashwagandha has been shown in studies to improve heart health. One way it does this is by reducing the amount of bad cholesterol in the bloodstream. Studies suggest that Ashwagandha will reduce cholesterol <\/a>by as much as 11% and triglycerides (fats) by as much as 17% over the course of just 60 days.\u00a0<\/p>\n\n\n\n

This leads directly to improved blood pressure and blood flow, drastically reduce the likelihood of a heart attack or a stroke. <\/p>\n\n\n\n

What\u2019s more, is that Ashwagandha can reduce heart attack risk by reducing stress. Stress hormones trigger a range of changes throughout the body, which include an elevated heart rate. This, in turn, increases blood pressure further, once again contributing to a greater likelihood of heart attack or stroke. <\/p>\n\n\n\n\n\n\n\n

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11. Better Immunity<\/strong><\/h3>\n\n\n\n

Numerous studies demonstrate that Ashwagandha can help to boost immunity against a wide range of health conditions and diseases. It does this in a number of ways. <\/p>\n\n\n\n

Firstly, Ashwagandha improves immunity by fighting stress. As mentioned, stress is a useful response by the body but is intended to be a short-term response to dangerous situations. As such, the body sends increased blood flow<\/a> to the brain and muscles to help us escape or fight, which in turn directs blood away <\/em>from the immune system and digestion.<\/p>\n\n\n\n

When this is allowed to continue for extended periods, it essentially means that you are operating with a suppressed immune system for long periods of time. This, in turn, means that you are likely to find yourself getting ill with colds, flu, and a host of other illnesses and conditions. <\/p>\n\n\n\n

The other way that Ashwagandha helps boost immunity is by improving overall health and fitness \u2013 preparing the body to become more resilient against exogenous threats.<\/p>\n\n\n\n\n\n\n\n

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12. Fertility Increases<\/strong><\/h3>\n\n\n\n

Ashwagandha helps to increase fertility in men. It does this both by raising testosterone, which signals the body to create more semen and also by reducing stress. This can also help to combat a range of other issues, such as male impotence. <\/p>\n\n\n\n

In fact, these factors can make Ashwagandha one of the most potent tools for boosting virility \u2013 in one study over the course of 3 months, 14% of participants had managed to get their partners pregnant! This is a huge result that is significantly more potent than many similar treatments.<\/p>\n\n\n\n

This is another reason that Ashwagandha is often associated with the horse: because it builds people who are strong, big, healthy, and virile. Ashwagandha is even used as an aphrodisiac <\/a>and can, therefore, be a great thing to introduce before date night.<\/p>\n\n\n\n

If you feel weak, tired, and less masculine, then Ashwagandha may well help you to get back on top of life.<\/p>\n\n\n\n\n\n\n\n

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13. Inflammation<\/strong><\/h3>\n\n\n\n

Ashwagandha can combat inflammation <\/a>which in turn helps to improve many different aspects of general health. Chronic inflammation is one of the biggest health issues affecting millions of people around the world. Using Ashwagandha has been shown to reduce a marker for inflammation known as C-reactive protein, by as much as 36% percent!<\/p>\n\n\n\n

Inflammation may lie behind a large number of different health issues that we previously believed to be unrelated. For example, inflammation can lead to arthritis and joint pain \u2013 which is visible made worse by swelling. However, inflammation might also lie behind high blood pressure and some cases of heart disease, as it reduces the amount of space for blood to move through blood vessels.<\/p>\n\n\n\n

Chronic inflammation that continues unchecked for long periods is even thought to be responsible for some cases of brain fog and depression. This is because it actually causes the brain to swell up, leaving you feeling tired, confused, and generally unmotivated. The way you feel when you have a cold \u2013 disinterested and unable to muster enthusiasm for tasks \u2013 is very likely caused by the same inflammation that can affect you in the long term.<\/p>\n\n\n\n\n\n\n\n

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14. Anti-Carcinogenic<\/strong><\/h3>\n\n\n\n

Finally, Ashwagandha is an anti-carcinogen. This means that it reduces the likelihood of developing cancer, thereby helping to extend lifespans.<\/p>\n\n\n\n

There are numerous studies all demonstrating the potential anti-cancer benefits of Ashwagandha, and it appears to work in many different ways presenting a \u201cmulti-pronged\u201d assault on the destructive disease. For example, it has been shown to reduce the growth of cancer cells, while at the same time encouraging the death of existing cancerous cells.<\/p>\n\n\n\n

One experiment conducted on mice found that there was between a 70 and 80% reduction in tumor growth, along with the total inhibition of metastasis <\/a>to other organs (meaning that cancer did not spread).\u00a0<\/p>\n\n\n\n

The research is very promising, but more studies need to be carried out before Ashwagandha can be recommended as a treatment for cancer. However, with so many additional benefits, there is really no downside to taking it.<\/p>\n\n\n\n\n\n\n\n\r\n

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