If stress is at all a significant issue in your life, ashwagandha is an herb you should consider trying. We all know the negative effects stress can have on our lives. Not only do we feel stressed and tense, but long-term stress also contributes to the development of many common chronic diseases, such as depression, high blood pressure, cardiac diseases and metabolic disorders.
There are many herbs that help combat the negative consequences of stress, but ashwagandha stands out from the crowd because of its mood and memory benefits.
By helping us combat stress, ashwagandha may:
• Reduce fatigue
• Improves learning, memory, and reaction time
• Reduces anxiety and depression
• Rejuvenate the brain
• Improve immune function
• Help prevent cancer
• Stabilizes blood sugar
• Protect the heart
• Improve thyroid function
• Reduce inflammation in the body
I have been taking ashwagandha for less than a month now and am already noticing its benefits. I still have a ton of work on my plate, especially since in the garden at this time of year, but I feel a little calmer and less overwhelmed by it all. Many people note a greater sense of well-being from taking ashwagandha.
Ashwagandha also stands out as a memory herb. Some people even categorize it as a nootropic herb, meaning it improves cognitive performance and memory. Part of this benefit is from stress reduction. Long-term stress actually causes shrinking of some of the memory centers of the brain, like the hippocampus. But clearly, ashwagandha is doing more that just preventing this damage because cognitive improvements were seen in as little as 2 weeks in one study. In a comparison study between ginseng and ashwagandha, the participants taking ashwagandha showed improvements in mental abilities while the ginseng group didn’t. So though ginseng might be another great herb for stress, it lacks ashwagandha’s full brain benefits.
Ashwagandha might also be one of our key herbs for preventing dementia, particularly Alzheimer’s disease. In studies done with mice, ashwagandha contributed to improvements in cognitive abilities and cellular markers in the brain. Ashwagandha is loaded with brain protecting antioxidants and may even help with the regeneration of nerve networks in the brain.
So try ashwagandha, and see if you feel it deserves its ancient reputation as a rejuvenating herb.
Posted in Herbs
Tagged adaptogens, adrenal glands, Alzheimer's disease, anti-inflammatory, antioxidant, anxiety, dementia, depression, fatigue, memory, mood support, nootropic, stress
September is the beginning of American ginseng season here in Arkansas, or as the old-timers call it ‘sang. We are lucky to have such an amazingly beneficial plant growing nearby, but we need to make sure that we protect it. If you are lucky enough to know a ‘sang hunter or are one yourself, make sure the rules are followed about planting the red berries 1-2 inches deep when the root is harvested. American ginseng grows throughout the Eastern United States, but it tends to grow in small clusters and has a lot of harvesting pressure on it. Since it is monetarily valuable, unscrupulous hunters will over harvest an area. For instance, trespassers stole my friend’s ginseng patch that he had been cultivating for over 20 years. Efforts need to be made to insure that we will continue to have this jewel of a plant in our region, by buying American ginseng from organically grown or ethically wild harvested sources.
American ginseng is so invaluable because it helps relieve stress and soothes the digestion. Its actions on the digestive tract are partially through direct action, but many of ginseng’s effects are due to the stress reduction. When we are stressed out, our ability to digest food is diminished. By calming the impact of stress on the body, American ginseng may help many cases of indigestion. Use of American ginseng has also been shown to reduce the incidence of colds. Again, the immune system is suppressed by stress through excess production of cortisol, the stress hormone. American ginseng can also be useful for diabetes, because, you guessed it, stress contributes to insulin resistance. It is also a good herb for fatigue, especially tiredness due to over work. American ginseng probably also shares the ability of its close cousin Asian ginseng to help prevent cancer. In the regions where the most Asian ginseng is consumed, cancer rates are significantly lower.
Don’t expect these fabulous benefits overnight. American ginseng is used long term since it may take weeks or months for the full effect to be noticed. This is a very safe herb that most people can use, but it is a little bit stimulating and, in some people, could contribute to insomnia. Taken early in the day, most people have no issue with American ginseng, and it may even improve their sleep.
Posted in Health
Tagged adaptogens, American ginseng, colds, diabetes, digestive health, flu, GI Health, immune support, indigestion, insulin resistance, stress, upper respiratory infections
My blog last week was about the connection between sleep deprivation and blood sugar issues. My goal was to encourage people to sleep more to help improve their overall health, but some people know they need more sleep but are struggling with insomnia. There are two different patterns of insomnia. Some people have trouble falling asleep. For others, the issue is staying asleep. Today I am focusing on this second type of insomnia known as sleep fragmentation. As I mentioned in my blog last week, insufficient sleep can lead to elevated levels of the stress hormone cortisol, but sleep fragmentation can in turn be due to increased levels of cortisol. Stress can increase cortisol levels and shift peak cortisol production to later in the day, which may interfere with sleep. Our cortisol level is supposed to decline throughout the day so it doesn’t keep us awake at night. In addition, stress and worry can contribute to the sleep disturbance by keeping people up if they wake in the night.
Cortisol is produced by the adrenal glands in response to stress and low blood sugar. Herbs known as adaptogens can help balance adrenal output of cortisol. Examples of these herbs are ashwagandha, rhodiola, and astragalus just to name a few. Some people benefit from including these herbs to their sleep protocol. These herbs don’t necessarily have an immediate effect. They are taken during the day on a regular basis to help tone the adrenal glands and compensate for the effects of long-term stress. They may even increase energy during the day.
Another related issue that can interfere with a good night’s sleep is blood sugar. If blood sugar drops during the night, the body releases cortisol and adrenaline to help raise it. Then these stimulating hormones can wake us up. For this issue, a healthy, balanced snack before bed may help us sleep through the night.
Using healthy food choices to maintain a steady blood sugar is important because of the relationship between blood sugar and cortisol. Low blood sugar can cause cortisol release. This cortisol can interferes with sleep, which leads to further increases in cortisol. Cortisol has several effects on the body including interfering with sleep and contributing to insulin resistance so it can throw off our blood sugar further. This is yet another reason we all need to continue to focus on healthy foods, good sleep, and stress reduction. I hope you get some of all of these this weekend.