Do you also feel like you just can't find peace in your daily life? Constantly faced with new tasks, appointments, and worries , you always feel rushed and exhausted? You're not alone! Stress is your body's natural reaction to external demands and pressures. But in such moments, it's important to remember the power of nature . In this article, you'll learn what Ashwagandha is and whether it can help you find peace during stressful times .
Here you will find out...
The most important things in brief
stress is a natural reaction of the body to external stress, but can have a negative impact on health in the long term
Ashwagandha is a natural adaptogen, which is said to help the body better cope with stress.
Scientific studies show that it is possible to reduce the perception of stress, reduce anxiety, lower cortisol levels and improve sleep quality through diet
How does stress affect your health?
Does this sound familiar: Your body feels like a wire that's becoming increasingly tighter and is about to snap? About one in three people suffers from stress and its consequences. This isn't a new finding, as stress is a constant companion in our hectic, fast-paced world . Yet many aren't aware of the profound effects stress can have.
Stress affects not only our mental health , but also our physical health . Fatigue, exhaustion, and anxiety are just some of the possible side effects. Of particular interest are the hormonal changes triggered by stress. It can affect estrogen and testosterone levels, with potential consequences for bone health, blood formation, and even body composition.
But don't worry ! In addition to relaxation techniques, certain herbal ingredients , so-called adaptogens , can help our bodies better cope with stress. Ashwagandha is particularly popular . This herbal adaptogen has been used in Ayurvedic medicine for centuries and has received increasing scientific attention in recent years [ 1] .
What is Ashwagandha?
You've probably heard of Ashwagandha ; you hear this sonorous name everywhere these days. Ashwagandha, also known by its botanical name Withania somnifera , is an evergreen shrub native to tropical and subtropical regions of India, Sri Lanka, and the Middle East. Today, this plant is also cultivated in warmer regions of Europe, such as the Mediterranean (2) .
Why is Ashwagandha so valuable in Ayurvedic medicine?
In Ayurvedic medicine, Ashwagandha is referred to as a " Rasayana ," which means "rejuvenating." This term describes plants that not only improve the quality of life, but also nourish the spirit and revive inner strength. Ashwagandha is therefore particularly valuable for those who feel burned out and are looking for a way to cope with the stresses of everyday life with more serenity and vitality [ 2] .
Did you know?
The name “Ashwagandha” comes from the Sanskrit word “ the smell of a horse ”.
However, it is not primarily about the smell, but about the idea that the plant should give you the strength and endurance of a horse [ 3] .
What effect does Ashwagandha have on your body?
The botanical name of Ashwagandha already contains a hint of one of its most powerful properties: Somnifera means “ sleep-inducing ” and indicates the calming, relaxing effect that makes this plant so special [ 3] .
Thanks to its diverse properties, Ashwagandha is traditionally used to treat various ailments, including:
Sleep disorders
Anxiety
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Stress and much more [ 2] .
How does Ashwagandha help with stress and anxiety?
Ashwagandha's powerful effects are due to the unique components of this plant. Of particular note are the steroidal alkaloids and lactones , collectively known as withanolides . These organic compounds are found primarily in the roots and leaves of Ashwagandha and are largely responsible for its beneficial effects on the body [ 2,4] .
And how exactly does Ashwagandha help the body?
- Regulation of the hypothalamic-pituitary-adrenal (HPA) axis: The HPA axis is a crucial system that controls the physiological response to stress and enables the body to adapt to stressful situations. Ashwagandha contributes to stabilizing this system and regulating hormonal to restore balance .
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Regulating the immune system: Long-term stress can weaken your immune system. Ashwagandha can have a balancing effect by supporting the function of immune cells [ 2] .
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That’s the theory – what does it look like in practice?
The growing interest in Ashwagandha has been reflected in an increasing number of scientific studies in recent years . These studies examine, among other things, the plant's effects on stress management and sleep quality in order to gain a better understanding of its potential applications and mechanisms of action [4,5].
Ashwagandha is now available in various Dosage forms are available that allow the plant to be integrated individually and flexibly into everyday life.
Here is an overview of the most common options:
Capsules : This dosage form allows for precise and uncomplicated dosing. It's particularly convenient for people who prefer regular, hassle-free intake or who are frequently on the go.
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Powder : Ashwagandha powder is extracted from the dried root of the plant and can be incorporated into a variety of everyday uses. It can be mixed into various drinks or smoothies, allowing for flexible dosage.
Extracts : This concentrated form often contains a higher concentration of the active ingredients and is suitable for people who don't like taking capsules. A few drops of the extract can be taken simply diluted in water, allowing for a targeted effect.
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Teas : Ashwagandha tea is prepared from either powder or dried root and offers an easy and enjoyable way to consume the plant.
Regardless of which dosage form you choose, it is important to pay attention to the quality of the product. Choose products that are sustainably sourced , free from unnecessary additives , and manufactured under high pharmaceutical standards are manufactured.
How can you dose and use Ashwagandha correctly?
This question isn't easy to answer, as even small doses of Ashwagandha produce effects. Scientific studies typically use doses between 200 and 600 mg daily . Positive effects were observed at both lower and higher doses. The ideal dose can vary from person to person , so it's a good idea to start with a smaller amount and observe the effect on your body.
Although Ashwagandha is generally well tolerated, the effects may vary from person to person. In rare cases Gastrointestinal complaints such as nausea, diarrhea, or abdominal pain have been reported in some cases , especially in sensitive individuals or with excessive initial doses. There are also possible interactions with certain medications, so it is recommended to seek medical advice before use [ 6] .
How can you dose and use Ashwagandha correctly?
This question isn't easy to answer, as even small doses of Ashwagandha produce effects. Scientific studies typically use doses between 200 and 600 mg daily . Positive effects were observed at both lower and higher doses. The ideal dose can vary from person to person , so it's a good idea to start with a smaller amount and observe the effect on your body.
Although Ashwagandha is generally well tolerated, the effects may vary from person to person. In rare cases Gastrointestinal complaints such as nausea, diarrhea, or abdominal pain have been reported in some cases , especially in sensitive individuals or with excessive initial doses. There are also possible interactions with certain medications, so it is recommended to seek medical advice before use [ 6] .
Ashwagandha as an alternative to synthetic stress medications
Stress is an omnipresent companion in our modern everyday lives, but you are not helpless against it. Ashwagandha is a proven adaptogen from Ayurvedic medicine and can help you better cope with the stresses of everyday life. Scientific studies show that it can reduce stress. reduced and helps you find your inner balance.
Compared to synthetic remedies, Ashwagandha scores with its good tolerability and fewer side effects . So, if you're looking for a natural way to find inner peace and strengthen your resilience , Ashwagandha could be just what you need. Perhaps it's time to discover the power of nature for yourself and give your body and mind the support they deserve.
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