ASHWAGANDHA: BENEFITS OF THE ANCIENT HERB FOR MODERN WELLBEING

Ashwagandha, a revered herb in Ayurvedic medicine, has been a cornerstone of traditional Indian wellness practices for centuries. Known scientifically as Withania somnifera, it’s often called ‘Indian Ginseng’ due to its restorative properties. Rooted in the ancient tradition of Ayurveda, Ashwagandha is believed to bring balance to the body and mind, harmonising the Vata, Pitta, and Kapha doshas, the three vital energies in Ayurvedic philosophy.

Understanding Ashwagandha: From Traditional Uses to Modern Research

Traditionally, Ashwagandha has been used for many purposes, from reducing stress to enhancing vigour. Modern scientific research has begun to validate many of these traditional uses, exploring their adaptogenic qualities, which help the body manage anxiety, and their potential to improve sleep, cognitive function, and physical endurance.

A Natural Solution for Stress and Anxiety

Ashwagandha is scientifically recognised for its ability to reduce stress and anxiety significantly. A study on Ashwagandha root extract demonstrated notable decreases in cortisol levels, effectively lowering stress in healthy adults. This reduction in the body’s primary stress hormone highlights Ashwagandha’s potential as a natural stress reliever (1)​​. Further supporting its calming effects, a comprehensive review of multiple studies revealed that Ashwagandha supplementation led to significant anxiety reduction. This positions Ashwagandha as a promising natural alternative for those seeking relief from anxiety and stress-related issues (2)​​.

Boosting Athletic Performance and Recovery

Ashwagandha is not just effective for mental health; it also enhances physical performance. A study among healthy athletic adults demonstrated that Ashwagandha root extract significantly improved cardiorespiratory endurance. The findings showed increased VO2 max, which indicates better aerobic capacity and physical fitness. Participants also reported improved recovery times and reduced fatigue, making Ashwagandha a beneficial supplement for athletes and those engaged in regular physical activity (3). ​

Potential in Cancer Treatment

Emerging research highlights Ashwagandha’s potential in cancer management. Studies have shown its effectiveness, particularly in breast cancer, through its anti-inflammatory and anti-cancer properties. Ashwagandha has demonstrated capabilities in inhibiting the growth and spread of cancer cells, suggesting its use as a complementary treatment in cancer therapy. This is particularly evident in certain types of breast cancer, including ER/PR positive and triple-negative variants​​ (4).

Ayurveda and Ashwagandha: Bridging Ancient Wisdom with Modern Science

Following the insightful revelations from modern research about Ashwagandha’s benefits, it’s essential to understand its roots in Ayurveda, the ancient Indian healing science. Ayurveda, which translates to ‘the science of life,’ is a holistic approach to health that emphasises balance in bodily systems through diet, herbal treatment, and yogic breathing. Ashwagandha, known as a ‘Rasayana’ or rejuvenator in Ayurveda, has been a cornerstone in this tradition for enhancing vitality and longevity.

The alignment of Ayurvedic practices with contemporary scientific findings is remarkable. Modern studies confirming Ashwagandha’s effects on stress, anxiety, athletic performance, and potential in cancer treatment resonate deeply with Ayurvedic principles. This synergy underscores the timeless relevance of Ayurvedic knowledge and its potential to complement and enrich modern medicinal approaches. As we continue to explore Ashwagandha’s capabilities, integrating this ancient wisdom with scientific validation paves the way for a more holistic understanding of health and wellness.

Ashwagandha: Cultivation and Growth

Ashwagandha is a herb indigenous to India that has adapted to the arid and semi-arid regions, mainly thriving in the drier parts of the country. Its cultivation has also spread to the Middle East and Africa, reflecting its adaptability to diverse climatic conditions. This robust herb favours sandy loam or light red soil and is known for its excellent drainage capabilities. Ashwagandha’s resilience is further showcased in its ability to withstand varying environmental factors, though it achieves optimal growth in environments with moderate temperatures and low to average rainfall.

The plant typically features small, greenish flowers and ripe fruit in the form of small, orange-red berries. Its leaves are dull green, and the roots, the most used part of the plant, are stout and fleshy. Ashwagandha’s farming cycle begins with seed sowing, often during the monsoon season, and the roots are generally ready for harvest about 150 to 180 days post-planting. The cultivation of Ashwagandha is not just an agricultural activity but a practice steeped in tradition, with farmers often following time-honoured methods to ensure the best quality yield.

Optimal Times for Taking Ashwagandha

Ashwagandha’s adaptogenic properties make it a versatile supplement, suitable for various times of the day. However, its relaxation benefits are particularly pronounced, making it ideal for afternoon or evening consumption. Taking Ashwagandha later in the day can help unwind and de-stress after a long day. Its ability to regulate cortisol levels can be crucial in managing evening fatigue and preparing the body for rest.

For individuals struggling with sleep issues, a dose before bedtime may aid in improving sleep quality. Ashwagandha’s calming effect on the nervous system can help quiet the mind and facilitate relaxation, essential for a restful night.

Moreover, incorporating Ashwagandha in your evening routine can be a soothing ritual, aligning with the body’s natural winding down process. This can be especially beneficial for those with high-stress lifestyles, providing a natural way to transition from the day’s activities to a peaceful evening.

Ways to Consume Ashwagandha

Ashwagandha is consumed in various forms, each offering unique benefits and conveniences:

• Capsules: A popular choice for their ease of use and dosage precision. Capsules are ideal for those with a busy lifestyle or who prefer to avoid tasting the herb.
• Powder: Ashwagandha powder can be mixed into smoothies, milk, or warm water. It allows for flexible dosing and is often used in traditional Ayurvedic practices.
• Tea: Ashwagandha root can be brewed as an herbal tea, a calming way to incorporate the herb into your evening routine.
• Tinctures: Liquid extracts offer a more potent form of Ashwagandha. They are quickly absorbed and can be added to water or taken directly.
• Topical Applications: Some products include Ashwagandha in skincare formulations for its anti-inflammatory properties.

Additionally, Ashwagandha is a key ingredient in Spinoza’s Release, a spray designed for moments of relaxation. This innovative product combines the benefits of Ashwagandha with the convenience of a spray, making it perfect for on-the-go stress relief and relaxation.

Each form of Ashwagandha has its unique advantages, making it adaptable to various lifestyles and preferences. Whether in capsule form, as a soothing tea, or a convenient spray like Spinoza’s Release, Ashwagandha offers a natural way to enhance everyday wellbeing.