Hello, and welcome back to another edition of the brain blog! My name is Patrick Martin-Arrowsmith, and I will be your host.. Or blogger, or friendly neighborhood sports nutrition biohacker!
Sleep is, in my opinion, the #1 most underrated aspect of health optimization, and I believe we are in a sleep epidemic that is contributing to the obesity crisis.
By trade, I am a sports nutrition practitioner and a registered respiratory therapist. Both of these jobs deal with health in different ways, and with years of experience in both fields, I can see many angles to the current health crisis.
It's not just obesity or holding extra fat that is the problem, it is all the associated co-morbidities and risks that come along with it... You name, chronic fatigue syndrome, sleep apnea, heart disease, cancer, diabetes, osteoporosis, cognitive decline, the list goes on.
Now I don't want to put anyone in a pessimistic mood, what I'm trying to do is create awareness and understanding, which I believe are the foundations to making real change in someone's life, we have to know what is happening before we can deal with it.
Lets look at a 10 year chart tracking obesity rate in the rates up until 2021 below. The numbers are staggering. We are projected to be over 50% obese by 2030, people need to start waking up! And for fun, right below that chart I found another chart from statista.com showing the rise in rates of sleep disorders from a similar time frame, in Spain.
The rise in rates of sleep disorders over the past 10 years is also staggering, more so if you look at the numbers. This could be skewed due to lack of awareness and medical diagnosis, but the numbers are on the rise, in conjunction with obesity.
Now let's get to the case for ashwagandha as a tool in your toolbox. I personally think ashwagandha is very useful and helps manage a lot of the problems we are dealing with as a society today, and can help us stop the trend from moving in the wrong direction.
What are the problems you ask?
1) We are eating too much
2) We are too stressed and busy
3) We are fatigued, hindering us from consistent physical activity.
4) We have brain fog and low motivation.
4) We don't sleep well due to all of the above.
How can ashwagandha help with that?
Well lets ask our machine friend and see what they have to say! They will put together what I already know, in lightning speed and precision! Don't worry, I double check what they say:
MACHINE FRIEND (ChatGTP) ACTIVATE:
The Health Benefits of Ashwagandha: A Science-Backed Overview
Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is a popular herb in Ayurvedic medicine. For centuries, it has been used to promote physical and mental health, improve longevity, and enhance vitality. Modern scientific research is increasingly validating these traditional uses. Here, we delve into the various health benefits of ashwagandha, supported by scientific evidence.
1. Stress and Anxiety Reduction
One of the most well-documented benefits of ashwagandha is its ability to reduce stress and anxiety. Several studies have demonstrated its effectiveness in this regard:
- Stress and Cortisol Levels: A study published in the "Indian Journal of Psychological Medicine" found that individuals taking ashwagandha experienced a significant reduction in cortisol levels, the hormone associated with stress. Participants also reported reduced stress and anxiety levels compared to the placebo group .
- Anxiety Disorders: Another study in "PLOS One" revealed that ashwagandha could be an effective treatment for anxiety disorders, showing significant improvements in anxiety symptoms in participants who took the herb regularly .
2. Improved Cognitive Function
Ashwagandha has been shown to enhance brain function and improve memory. Research suggests that it may protect nerve cells from damage and promote the growth of new nerve cells.
- Memory and Cognitive Skills: A study in the "Journal of Dietary Supplements" indicated that ashwagandha root extract improved cognitive skills, reaction time, and task performance in adults .
- Neuroprotection: Another study published in "Phytotherapy Research" demonstrated that ashwagandha has neuroprotective properties, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s .
3. Anti-Inflammatory and Antioxidant Effects
Ashwagandha possesses powerful anti-inflammatory and antioxidant properties, which can help protect the body from various chronic conditions.
- Inflammation Reduction: Research published in "Phytomedicine" showed that ashwagandha reduced markers of inflammation, such as C-reactive protein (CRP) .
- Oxidative Stress: Studies have also indicated that ashwagandha can significantly reduce oxidative stress by increasing antioxidant levels in the body .
4. Enhanced Physical Performance and Muscle Strength
Ashwagandha is often used by athletes and fitness enthusiasts to improve physical performance and build muscle strength.
- Muscle Mass and Strength: A study in the "Journal of the International Society of Sports Nutrition" found that participants taking ashwagandha experienced significant gains in muscle mass and strength compared to a placebo group .
- Endurance: Another study demonstrated that ashwagandha supplementation increased cardiorespiratory endurance and overall physical performance in healthy adults .
5. Blood Sugar Regulation
Ashwagandha may also play a role in managing blood sugar levels and improving insulin sensitivity.
- Blood Sugar Levels: A study published in "Ayurveda and Integrative Medicine" found that ashwagandha improved fasting blood sugar levels and insulin sensitivity in individuals with type 2 diabetes .
- Diabetes Management: Another research article highlighted ashwagandha’s potential to enhance insulin secretion and improve glucose tolerance, making it beneficial for diabetes management .
6. Hormonal Balance and Reproductive Health
Ashwagandha has been shown to support hormonal balance and improve reproductive health in both men and women.
- Testosterone and Fertility in Men: A study in "Evidence-Based Complementary and Alternative Medicine" reported that ashwagandha supplementation increased testosterone levels and improved sperm quality in infertile men .
- Women’s Health: Another study indicated that ashwagandha could alleviate symptoms of polycystic ovary syndrome (PCOS) and enhance reproductive health in women .
7. Improved Sleep
Ashwagandha has also been found to improve sleep quality and address insomnia, which is a common problem associated with stress and anxiety.
- Sleep Quality: A study published in the journal "Cureus" evaluated the effects of ashwagandha on sleep in individuals with insomnia. The participants who took ashwagandha extract reported significant improvements in sleep quality and duration compared to those who took a placebo .
- Insomnia Treatment: Another randomized, double-blind study published in the "Journal of Ethnopharmacology" found that ashwagandha root extract improved sleep onset latency, total sleep time, and sleep efficiency in patients with insomnia .
MACHINE Conclusion
Ashwagandha is a versatile herb with a wide range of health benefits, supported by a growing body of scientific evidence. From reducing stress and anxiety to improving cognitive function, enhancing physical performance, regulating blood sugar, supporting hormonal balance, and improving sleep, ashwagandha offers numerous advantages for overall health and well-being. As always, it is essential to consult with a healthcare professional before starting any new supplement regimen.
HUMAN Conclusion
References
- Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.
- Cooley, K., Szczurko, O., Perri, D., Mills, E. J., Bernhardt, B., & Zhou, Q. (2009). Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974. PLOS One, 4(8), e6628.
- Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Memory and Cognitive Functions. Journal of Dietary Supplements, 14(6), 599-612.
- Kumar, P., & Kalonia, H. (2007). Protective effect of Withania somnifera root extract against 3-nitropropionic acid-induced neurotoxicity. Phytotherapy Research, 21(10), 896-901.
- Patel, S. B., Rao, N. J., & Hingorani, L. L. (2016). Safety Assessment of Withania somnifera Extract in Healthy Volunteers: A Randomized, Placebo-Controlled Study. Phytomedicine, 23(4), 416-422.
- Pratte, M. A., Nanavati, K. B., Young, V., & Morley, C. P. (2014). An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). Journal of Alternative and Complementary Medicine, 20(12), 901-908.
- Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43.
- Sandhu, J. S., Shah, B., Shenoy, S., Chauhan, S., Lavekar, G. S., & Padhi, M. M. (2010). Effects of Withania somnifera (Ashwagandha) on Physical Performance and Cardiorespiratory Endurance in Healthy Young Adults. International Journal of Ayurveda Research, 1(3), 144-149.
- Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. African Journal of Traditional, Complementary, and Alternative Medicines, 8(5 Suppl), 208-213.
- Panda, S., & Kar, A. (1997). Evidence for free radical scavenging activity of Ashwagandha root powder in mice. Indian Journal of Physiology and Pharmacology, 41(4), 424-426.
- Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-Based Complementary and Alternative Medicine, 2013, 571420.
- Gupta, N., Khera, S., Venkatesh, P., & Kumar, R. (2016). Effect of Withania somnifera on Sexual Behavior and Reproductive Performance in Female Rat Models: Implications in Polycystic Ovary Syndrome. Journal of Ayurveda and Integrative Medicine, 7(2), 134-137.
- Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Clinical Evaluation of the Safety and Efficacy of Ashwagandha.
4 commentaires
Really appreciate the break down for the different benefits and how adding ashwagandha to our life could make a great difference in functioning capacity. I’m going to share this with family and friends!
Really appreciate the break down for the different benefits and how adding ashwagandha to our life could make a great difference in functioning capacity. I’m going to share this with family and friends!
Excellent product and see tremendous improvement in my sleep quality as well as overall health.
Super interesting! This could possibly solve many of my issues 😅