Holistic medicine has been using the Ashwagandha plant for thousands of years to strengthen the human body. Because it increases resilience against stress, Ashwagandha is building a strong following. Recently, scientific research has focused intensively on Withania somnifera, as its botanical name suggests. And it turns out, the herb seems to have grown despite stress, psychological stress, sleep disorders and weight problems.
Ayurveda relies on Ashwagandha
Ashwagandha is also known as sleeping berry, winter cherry, or Indian ginseng. The 30 to 150 cm high bushy plant grows on the Indian subcontinent, in the entire Asian region, in Africa and around the Mediterranean – and also in the local garden centre. The fruit stands are extremely decorative and Ashwagandha resembles the lantern plant (Physalis) because it is related. The red berries are traditionally used as soap. The ground seeds are used to make cheese and are a vegan substitute for rennet from calf stomachs. For Holistic, or Ayurvedic medicine, phytotherapy and modern research, however, the root is the most interesting part of the plant.
In Sanskrit Ashwagandha means “the smell of the horse”. This could be due both to the typical smell of the root and to the strengthening effect of the extract, as the horse is also a symbol of strength and vitality. However, Ashwagandha plays a central role in Ayurvedic herbal science.
An adaptogen for our modern times
Ashwagandha is one of the most effective adaptogens that the plant kingdom offers, along with the rosewort (Rhodiola rosea) and ginseng. Adaptogen is a substance that helps the body to adapt to stress and to survive it in a healthy way.
The roots of Withania somnifera contain approximately 40 different Withanolide. These are special steroid-lactone compounds that are similar in structure to the ginsenosides of the ginseng root. Withanolide, individually and in combination, are responsible for the multiple effects of Ashwagandha and make the plant an important remedy to some of the typical health problems of the 21st century. Meanwhile, there are also good data from studies that show what the Ashwagandha plant can do.
How Ashwagandha makes stressful everyday life easier
Stress is the issue of our time. If physical and psychological demands are perceived as stress, the body reacts by releasing stress hormones. If this situation is maintained, this leads to long-term impairments and disturbances in the body. The topic of sleep is most troubling for stress-afflicted people. According to health insurance companies, 80% of employees are affected by sleep disorders. Also fear feelings stand with stress in the connection and load everyday life and working life. Last but not least, constant stress unfortunately also makes you fat, because stress hormones change your metabolism.
Problem 1: Stress & Anxiety
We know that Ashwagandha increases resistance to stress. This can also be proven by observing the stress hormone cortisol. Cortisol is a hormone which is controlled by our daily rhythm (the value is high in the early morning so that we can get out of bed well), but is also released more often in stressful situations. During stress, the cortisol level remains permanently elevated, which has a negative effect on the entire metabolism and the psyche.
Ashwagandha reduces cortisol levels by 28%, stress by 64% and anxiety by 76% within two months.
The stress hormone cortisol is used as a biological marker for stress exposure in scientific studies. For example, in a study in which 300 mg of an Ashwagandha extract was tested over two months on stressed individuals. The result showed a significant 64% reduction in stress levels and a 28% reduction in cortisol levels. At the same time, anxiety was reduced by 76%. It is always fascinating how modern science confirms the traditional Ayurveda methods practiced for thousands of years.
Problem 2: Stress & Sleep
Already the botanical name somnifera indicates one of the central characteristics of the plant. The Latin somnifer (-a,-um) translates to “sleepbringing”. Part of this effect is due to the adaptogenic properties of withanolide, which maintain the balance between the immune system and the neuroendocrine system under stress. Those who are less stressed and anxious sleep better. It has recently been shown in animal models that there are also special sleep-promoting plant substances that improve falling asleep and sleep. An Ashwagandha-typical Triethylenglycol (TEG) is in focus, because it increased the sleep quality and sleep duration of rodents, as Japanese progressers proved.
Ashwagandha reduces anxiety-related insomnia by 70%.
It is often a specific or unspecific anxiety feeling that keeps people awake in stressful situations and prevents them from sleeping. In the above mentioned clinical study with stressed persons, the 2-month use of 300 mg Ashwagandha extract reduced anxiety-related insomnia by 70%.
Problem 3: Stress & Weight
While acute stress leads to an increase in adrenaline, which temporarily slows down digestive functions and reduces appetite, chronic stress and the then dominant cortisol have the opposite effect. An increased level of cortisol can often trigger a craving for fatty and sugary foods. Cortisol acts on the fat metabolism and promotes the storage of unhealthy abdominal fat. Additionally, the blood sugar mirror is increased. These are well-known risk factors for civilization illnesses, like the metabolic syndrome.
If the stress hormone cortisol decreases, this also has positive effects on eating behaviour, weight and weight distribution. Chronic stress not only changes the metabolism, but also lifestyle and eating habits. Irregular and uncontrolled eating combined with little exercise is the main cause of weight gain. However, this situation is supported by the stress-induced stimulation of the adrenal cortex, which produces cortisol.
Ashwagandha helps stressed people with an average weight loss of 2.3 kilograms in 8 weeks.
In one study, 52 chronically stressed individuals took 300 mg Ashwagandha extract twice daily for 8 weeks. Most of the questions asked (control, eating emotions, etc.) showed that eating behaviour improved. The stress hormone was reduced by 22%. At the same time, an average weight loss of 2.3 kg was observed.
Conclusion:
Chronic stress causes a biochemical chain reaction that can have a lasting effect on physical and mental well-being and health. Adaptogens from the plant kingdom are therefore sought-after means to strengthen the organism against stress and to control the possible consequences of permanent stress – such as insomnia, anxiety and weight gain.
Ashwagandha has gained a central place in Ayurvedic herbal medicine. Apparently not without good reason, as recent scientific studies show. So even for us modern people, the sleeping berry has some positive surprises in store.
