Ashwagandha (Withania somnifera), also known as Indian ginseng or winter cherry, is an ancient medicinal herb that has been used in India for centuries to treat a variety of conditions, including stress, anxiety, insomnia, and inflammation. Ashwagandha is an adaptogen, which means it helps the body to adapt to stress. Adaptogens work by modulating the stress response system, helping to reduce cortisol levels and promote balance in the body.
Benefits of Ashwagandha for Stress and Mood
Numerous studies have shown that ashwagandha can effectively reduce stress and improve mood. One study found that ashwagandha was as effective as lorazepam, a prescription anti-anxiety medication, in reducing anxiety symptoms. Another study found that ashwagandha significantly improved mood and sleep quality in people with chronic insomnia.
Ashwagandha's Mechanism of Action
Ashwagandha's ability to reduce stress and improve mood is thought to be due to its effects on the following:
Cortisol: Ashwagandha helps to lower cortisol levels, the stress hormone.
GABA: Ashwagandha increases GABA levels, a neurotransmitter that promotes relaxation and sleep.
Serotonin: Ashwagandha increases serotonin levels, a neurotransmitter that plays a role in mood and anxiety.
Inflammation: Ashwagandha has anti-inflammatory properties that can help to reduce inflammation, which is thought to contribute to stress and anxiety.
Dosage and Safety
The recommended dosage of ashwagandha is 300-600 mg of root extract per day, taken in divided doses. Ashwagandha is generally considered safe for most people when taken at recommended doses. However, it can cause some side effects, such as stomach upset, diarrhea, and drowsiness. Ashwagandha may interact with certain medications, so it is important to talk to your doctor before starting to take it.
Other Ways to Reduce Stress and Improve Mood
In addition to taking ashwagandha, there are other things you can do to reduce stress and improve your mood:
Exercise regularly: Exercise is a great way to reduce stress and improve mood. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Get enough sleep: When you're well-rested, you're better able to cope with stress. Aim for 7-8 hours of sleep per night.
Eat a healthy diet: Eating a healthy diet can help to improve your mood and overall health. Make sure to include plenty of fruits, vegetables, and whole grains in your diet.
Practice relaxation techniques: Relaxation techniques, such as yoga, meditation, and deep breathing, can help to reduce stress and improve mood.
Seek professional help if needed: If you're struggling to manage stress on your own, talk to a therapist or counselor. They can provide you with support and guidance.
Conclusion
Ashwagandha is a safe and effective natural remedy for stress and anxiety. It can help to reduce cortisol levels, increase GABA and serotonin levels, and reduce inflammation. Ashwagandha is generally well-tolerated and can be a helpful addition to a comprehensive approach to stress management.