Last updated: May 14, 2021 References approved
This article was written by Claudia Carberry, RD, MS. Claudia Carberry is a registered dietitian specializing in kidney transplantation and patient counseling on weight loss at the Arkansas University of Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia earned her Masters in Nutrition from the University of Tennessee at Knoxville in 2010.
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Garlic can be a great way to ward off vampires, but it can also do the same when you’re sick. Garlic contains compounds that can promote heart health by reducing fat in the blood, relaxing muscles, and even slightly lowering blood pressure.  X Research Source May also boost immune function and help control high cholesterol.  X Research Source The benefits of garlic have not been medically proven and always speak to your doctor before taking any supplements or alternative treatments.  X Research source You can improve your health by including garlic in your diet and by using garlic products.
With 8-5 exercises a day, 5-6 days a week, we build up a lot of stress in our body and mind. Letting go and relaxing can be difficult. Too often we have resorted to alcohol and even drugs, whether prescribed or illegal. It can be an attempt at self-healing, or a respite, or coming out of a limited existence or constant exhaustion. We want to feel normal, we want to be able to “breathe”, feel in touch with our thoughts and feelings, feel good, calm, strong and rested, and not in the constant rush of panic, stress and fatigue.
Though some nations around the world are reducing the number of days and hours, the work week won’t be changing any time soon; therefore stress will most likely be a constant part of our busy life. Alcohol and drugs, of course, are not the solution. Though they temporarily may give the sensation of relief, in the end, the user suffers withdrawal aftermath, depleting the body’s nutritional stores, and only exacerbating the symptoms of stress: all of which increases exhaustion that may lead to mental and physical degeneration, and illness.
The solution to stress and fatigue lies in a balanced approach: coping with stress, eliminating excessive stimulants in our body such as caffeine, alcohol, drugs, and too many sugars and sweets, which can deplete precious vitamins and minerals from our body and / or induce hyperactivity. It is of utmost importance to eat nutritious foods, that is, rich in fruits and vegetables, with sufficient sources of protein. A properly balanced diet combined with rest and exercise is a simple recipe for health.
Nutrition comes first
Food nutrients play an important role in every aspect of our health, from mental and physical performance and endurance to mood and emotional stability. For example, a deficiency in B vitamins can cause extreme nervousness, tension, insomnia, tremors, and even a nervous and quarrelsome mood. Just as B vitamins are essential for the proper functioning of every nerve in our body, calcium helps to relax nerve tissues, while magnesium, also essential for nerves, is involved in the proper functioning of the brain and body. spinal cord.
The best source of vitamins and minerals for stress relief are whole foods, although supplements can also be helpful. Brown (brown) rice, for example, contains all the B vitamins. Beans and turkey contain tryptophan, which helps induce sleep. Herbs and herbal teas, such as chamomile, can also help relax the nerves. radice di valeriana e S. John’s Wort may help restore a happier and more restful disposition.
Garlic fights stress and fatigue
As a restorative herb, garlic can play an important role in balancing a stressful life and a tired body. In addition to protecting us from a whole host of diseases and conditions, including hypertension and hypertension (which should already give us a lot of relief !!), garlic acts as a tonic, which means it REDUCES fatigue and other stress symptoms in the body. It also works to boost energy levels, improve physical stamina, and even extend life expectancy!
The use of garlic as a tonic was well known in ancient times. The Egyptians donated garlic to the slaves who built the pyramids, which, according to history, rebelled when it was missing. For them, garlic was a life-saving herb because it not only helped slaves resist disease, but also restored energy and reduced fatigue.
Scientific research on garlic
Today, scientific experiments in both mice and humans demonstrate the effectiveness of garlic and explain how garlic reduces the effects of stress.
In the early 1980’s, Japanese studies on one thousand human patients with fatigue, depression and anxiety symptoms were given garlic extract along with vitamins for a month. At the end of this period, 50-80% of patients reported symptom relief. In another similar anti-fatigue experiment, 122 patients with stress symptoms were given garlic extract and vitamins. Some of the symptoms included: general fatigue, eye strain, shortness of breath, arm stiffness, lower back pain, weakness, headache, dizziness, loss of appetite, constipation, numbness in extremities and cold feet and hands. The study lasted four to eight weeks. At the study’s conclusion, 90.7 percent of patients reported an improvement in their fatigue. Another 85.7% improved overall physical discomfort, including 82.5% from back pain and 83.3% from cold extremities. One part of the group took garlic and vitamins for four weeks and the other part for eight weeks. The group that took garlic extract for a long time saw the greatest improvement. This study was repeated with the same results, showing that the symptoms disappeared or became minor. Again, those who took garlic and vitamin supplements the longest showed the greatest improvement, especially in overcoming weakness and fatigue.
More recent research by Dr. Benjamin Lau of Loma Linda University in California documents and scientifically supports the benefits of garlic for reducing stress and fatigue. Dott. Benjamin Lau, M. D., Ph. D. is a professor of Microbiology, Immunology, and Surgery at the University’s School of Medicine. His book on the subject, Garlic and you: modern medicine,it was first released in 1996 and has a new version in 2010.
More research is needed to better understand the true mechanism by which garlic reduces fatigue. Nevertheless, there is evidence suggesting that the adrenal glands’ response to stress is somehow affected by garlic, reducing the amount of stress hormones produced, and thus reducing fatigue. Garlic’s anti-oxidant properties also play a role in fighting fatigue-causing free radicals; in particular it is the mineral selenium, of which garlic is the highest in food.
Eat garlic and live to a hundred!
By reducing stress and increasing our energy, garlic also helps us live longer. In Dott. John Heinerman’s book, The healing benefits of garlic, tells of a study conducted on 8,500 people who lived to be over a hundred years old. In the list of their eating habits two dishes stood out in particular: onion and GARLIC !! In fact, constantly incorporated into a healthy diet and lifestyle, garlic can be our tonic and life-saving grace!
Including garlic in meals
- Garlic can be added to taste with almost any meal. In food, it is safe for children and for pregnant and lactating women. 
- Avoid frying garlic at high temperatures. 
- Don’t use a microwave when cooking with garlic. This reduces the allicin produced. 
- For a quick meal, sauté the garlic with the vegetables. For example, sauté some fresh spinach and add the crushed garlic when the spinach is almost ready. Remove from the heat and sprinkle the lemon juice over the spinach and garlic mixture.
- In addition to spinach, you can add a variety of leafy greens.
- Garlic can be added to a wide variety of foods. Add the crushed garlic to the mashed potatoes and mix.
- Add the crushed garlic on top of each meat for about 5-10 minutes before removing the meat from the heat. The heat makes the garlic softer.
Being a woman with many positions and tasks. Working full-time during the day (on weekdays) in the company office and grappling with full-time “work” at home as a wife and mother of two children 🙂
Most of us can experience stress for a variety of reasons. Stress does not only targeted to ‘income generator’ but also non-income generator and this could be due to lifestyle.
There are many ways to relieve stress. As for me, I chose exercises in the gym. After sweating, she moves on to a nice bath, blow your hair and freshen up to go home to face a different lifestyle of caring for adorable babies at night. That’s being a woman life – daytime working corporate and night time as mother and maid 🙂
Stress can also cause toxins, which can come from chemical-laden appetizers, main courses, side dishes, sweet desserts, beverages, nutritional deficient calories from many processed foods, not just cookies and chips, etc.
Dietary Ammunition Necessary: Take all the micronutrients that will help you. Garlic (and green onions) are a really great source of these!
They fight toxins in all their forms that cause faster aging (accumulated, irreversible damage to cells with possible loss of function) and prevent proper or rapid healing. Garlic can act as a fighter in your approach to dealing with stressors, as a legendary superfood that can seriously detoxify your body while improving your mood. Here are some tips for using garlic as an aromatic spice with healthy consequences.
1Take garlic for upper respiratory problems. Improve your breathing and resist or minimize cold and flu germs with garlic. Garlic contains allicin and allin, chemically active compounds that scientists have discovered to directly kill germs and stimulate the immune system to release killer cells that can attack cold and flu germs. In order to reap these benefits though, you’ll need to be consuming garlic regularly, and probably at least one bulb a day.
2Consume garlic for heart health. So far, garlic has been found to help the heart and circulation in two ways. First, the sulfur compounds it contains (diallyl, disulfide (DADS)) support blood flow, preventing platelet adhesion and clotting. Secondly, it lowers the level of cholesterol and triglycerides in the blood. Overall, garlic increases the body’s level of antioxidants which also helps to lower heart disease.
3Use garlic as a possible form of protection against cancer. Studies have shown garlic’s ability to prevent cell changes that can cause cancer, stop tumor growth, and kill cancer cells. Its role in strengthening or supporting the immune system is perhaps part of its strength in the fight against cancer.
4Take garlic to activate liver enzymes that support your toxin filtration system. Garlic is believed to be good at fighting disease thanks to the enzymes that support the filtration system. Known as a “prebiotic”, garlic can help “good” bacteria grow in the digestive system and prevent diarrhea. Garlic also improves digestion and improves mineral absorption.
5. Use garlic to improve your mood. Garlic has been found to act as a mood lifter, which might help you when you’re feeling down. Garlic can also combat symptoms related to insomnia, fatigue, and anxiety.
6 Slow aging using garlic. Garlic can help reduce age-related blood flow impairment and improve circulation, helping to maintain youthfulness and strength.
7. Use garlic to minimize and treat fungal infection; garlic is one of the strongest known antifungal agents. Every day, rub the crushed garlic on the skin fungus area until it improves.
L’aglio si è guadagnato il titolo di "re della medicina".
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Millions of people around the world eat garlic every day, but few of them know that it actually has very strong healing properties. The ancient Egyptians, Greeks, Babylonians, and Chinese knew the health benefits of garlic and used it extensively. According to Ayurveda in India, it is also a powerful remedy for various diseases and conditions, although it is also mentioned to have some side effects. So you can still use garlic in your pizza and pasta, but you can also use it as a real medicine when you get sick. Here are 7 reasons why you should use garlic for your health.
Cold and flu
Garlic is a powerful immune booster and will help your body deal with a cold or flu quickly thanks to the sulfur compounds that form when you crush, cut or chew a fresh garlic clove. This means that you can get the most benefit from consuming raw garlic. To combat the seasonal flu, grab a few cloves of raw garlic or make a garlic tea with some ginger and honey to make the flavor more bearable. This will strengthen your immunity and relieve cold symptoms.
Garlic is packed with vitamins and minerals that are essential for general well-being. It has high levels of vitamin C, copper, iron, selenium, magnesium, and vitamin B6. The latter two are known to be responsible for cognition, brain health, and good mood. Garlic is low in calories, making it an ideal dietary supplement for improving health.
Our predecessors used garlic for thousands of years to fight infections, ward off parasites and flush out toxins. You can also say goodbye to bad bacteria and yeast infections. A mouth wash made from garlic will clear all the cavity-causing bacteria from your mouth, although it’s not the most freshening remedy. Long-term consumption of garlic and some herbal blends will rid the body of all kinds of parasites.
Normalizes blood pressure
High blood pressure causes various heart diseases. Garlic not only helps regulate blood pressure but also balances cholesterol and lowers blood sugar. All this happens with the Allicina sulfur compound, found in freshly cut, crushed or squeezed garlic. This means that you will get the most benefit from raw garlic as it loses most of its healing properties when added as an ingredient to meals.
One of the main reasons our skin looks tired and aged is due to a lack of collagen due to a poor diet, poor sleep cycle and stress. All of these factors lead to more wrinkles, making you look older than you want. Garlic helps preserve collagen and can also be used topically to treat a variety of skin conditions and fungal infections.
You may have heard that onions can regenerate damaged hair a little – well, garlic can beautify too. If you have thin bristle hair and you feel that you’re losing too much of it, take some garlic extract (from raw crushed garlic) and rub it gently into your scalp. As you probably know, all hair problems lead to either the diet or the scalp. You have to take care of their health! You can also try garlic oils and massage your head at least once a week. Your hair will get much stronger.
How to use it
Now that you know garlic is great, especially when eaten raw, you can include it in your diet. Prepare a spicy salad dressing by crushing a clove of garlic and mixing it with olive oil or sunflower oil. Or you can make a healthy if a little smelly toasting paste – just crush a clove of garlic and mix it with some ghee for better flavor. If raw garlic isn’t for you, just use it to spice up your veggies, soups, and smoothies. There are even supplements you can take odorless!
Whether it’s a looming deadline, overflowing inbox or the anticipation of heading home for the holidays, stress can strike at any time. And when it strikes, sometimes eating comfortably and high-fat, high-sugar treats seem like the best way to find relief. (Hi, cookies and chips!)
In fact, most people say they eat more when they’re stressed, says Torey Armul, RD, spokesperson for the Academy of Nutrition and Dietetics. But that’s not the worst part. “Stress also raises levels of the hormone cortisol, which can increase appetite,” she says, creating a self-feeding cycle. Oh my!
However, you can change your eating habits and actually use food for your calming benefit. Read on to find out how meals can affect your mental health.
The connection between the gut and the brain
By now, you probably know that our microbiome, the trillions of bacteria that call our gut our home, play a role in everything from digestion to immunity and sleep. Well, it can also affect your mood and brain health.
"Siamo venuti da un luogo in cui c’è una divisione in sezioni, dove l’intestino è qui e il cervello è lì", afferma il dottor David Perlmutter, autore del nuovo libro,The Grain Brain Lifetime Plan: Increase your brain performance, lose weight and achieve optimal health. “We now recognize that the body is an integrated whole. There’s a powerful relationship between what’s going on in the intestine, how we feel and how we interpret the world around us.” In other words, the breakfast you choose can make you feel positive or negative for the day, depending on the foods you choose.
The brain and gut talk to each other via the gut-brain axis, and this communication path depends on healthy bacteria in the stomach. When the single-cell lining of the gut is damaged, “things in the gut can enter the bloodstream, stimulating the immune system and causing inflammation,” says Dr. Permutter. “And inflammation is the cornerstone of mood issues, as well as Alzheimer’s disease, diabetes and virtually every chronic degenerative disease.”
According to Dr. Perlmutter, inflammation in the brain limits both the growth of new brain cells and the formation of synapses (which connect brain cells together). It also impacts mitochondria, your cell’s powerhouse and can lead to cell death. All bad news for your mental health.
Eating to relieve stress?
Research shows that social stress is associated with higher levels of inflammation and an unhealthy microbiome. “When there’s chronic or big stress, cortisol increases. Altera i batteri e altri organismi nell’intestino, aumentando direttamente la permeabilità del rivestimento intestinale “, afferma il dott. Permutter. What’s worse, the inflammation this creates can affect how the body produces serotonin (the feel-good neurotransmitter). Gli esperti stimano che il 90 percento della serotonina sia prodotta nell’intestino.
By eating the right foods, you can compensate for leaky gut, which will help you feel better, mentally and physically. Gli alimenti ricchi di fibre e batteri buoni aiutano a ricostruire il microbioma, a ridurre l’infiammazione nel corpo e a nutrire una sana connessione intestino-cervello, proteggendo il corpo da tossine, agenti cancerogeni e stress ossidativo. Reducing inflammation in the body also means you’ll feel stronger emotionally. And the very act of eating increases happiness. “Food releases oxytocin, which is what makes you feel good,” says Armul.
For a daily dose of feel-good hormones and a quick mood boost, try adding more of these seven foods to your diet.
7 foods to relieve stress
Like yogurt, this fermented milk product is packed with probiotics that are good for you, like Lactobacillus and Bifidobacterium. “Probiotics are bacteria that colonize the gut and help remove unhealthy bacteria that can lead to disease,” says Armul. Questi probiotici benefici per l’intestino aiutano anche a mantenere l’integrità della mucosa gastrica e a prevenire i sintomi dell’intestino permeabile, afferma il dottor Permutter. (He Reminds: A healthy gut often equates to a healthy brain.) He also notes that kefir is rich in antioxidants that protect cells from oxidative stress.
This root vegetable (also known as Mexican turnip) adds more than a satisfying crunchy crunch to salads. It’s a good source of prebiotic fiber. “There’s a difference between fiber in general and the notion of prebiotic fiber,” says Dott. Permutter. “Prebiotics feed the good gut bacteria we already have. It’s the fuel they use to grow.” Other high-content sources of prebiotic fiber include onion, garlic, and dandelion.
You know that beans are high in protein and fiber. But did you know that beans can also make you feel joyful? “There are proteins derived from beans, but not from dairy and poultry, which are sources of the pleasure hormone dopamine,” says Armul.
4 Fatty fish
Here’s another reason to get your fill of DHA, a healthy omega-3 fatty acid. It reduces inflammation and eliminates toxins from the body. According to Dr. Perlmutter, DHA acts on an important protein pathway (Nrf2) that produces antioxidants and detoxification enzymes to combat sudden stress levels in the body. By eating more fatty fish (like salmon), your body learns to activate this de-stress tactic, without waiting until you’re in the midst of a super anxious state.
5. Green leafy vegetables
Leafy green vegetables aren’t just high in fiber, they can also increase levels of serotonin in the body. “Serotonin is linked to mood and increases when you eat folate-rich foods like green leafy vegetables,” says Armul.
Fermented vegetables such as kimchi are powerful sources of probiotics. In addition to strengthening the lining of the intestine, Dr. Perlmutter notes that probiotics increase levels of BDNF, or brain-derived neurotrophic factor, which helps stimulate the growth of new brain cells. If the spicy pickled Korean cabbage isn’t your jam, try pickles, fruits or vegetables pickled in brine (not vinegar) for another probiotic punch.
This powerful anti-inflammatory and antioxidant-rich spice tops every superfood list. And for good reason: the mustard-colored spice comes from the same family as the ginger root. According to Dott. Perlmutter, curcumin, the active compound in turmeric, produces antioxidants to protect the body’s mitochondria and helps maintain a healthy balance of gut bacteria. Research also shows that curcumin increases DHA levels in the brain.
Find out how tears can help you and improve your health.
For over 20 years as a physician, I’ve witnessed, time and again, the healing power of tears. Tears are your body’s release valve for stress, sadness, grief, anxiety, and frustration. Or you may have tears of joy when, for example, a baby is born, or tears of relief when the difficulty has passed. In my life, I am grateful when I can cry. It feels cleansing, a way to purge pent up emotions so they don’t lodge in my body as stress symptoms such as fatigue or pain. To stay healthy and relieve stress, I encourage my patients to cry. For both men and women, tears are a sign of courage, strength and authenticity.
Like the ocean, tears are salt water. It moisturizes the eyes in a protective way, removes irritation, reduces stress hormones, contains antibodies that fight pathogenic microorganisms. Our bodies produce three types of tears: reflective, continuous and emotional. Each type has a different healing role. For instance, reflex tears allow your eyes to clear out noxious particles when they’re irritated by smoke or exhaust. The second type, continuous tears, are produced regularly to keep our eyes hydrated: they contain a chemical called “lysozyme” which is antibacterial and protects our eyes from infection. Tears also travel to the nose through the tear duct to keep the nose moist and free of bacteria. Usually, after crying, our breathing and heart rate decrease and we enter a calmer biological and emotional state.
Emotional tears have special health benefits. Biochemist and “tear expert” Dr. William Frey of Ramsey Medical Center in Minneapolis found that reflex tears are 98% water, while emotional tears also contain stress hormones that are excreted from the body through crying. . After examining the composition of the tears, Dr. Frey found that emotional tears release these hormones and other toxins that build up during stress. Additional studies also suggest that crying stimulates the production of endorphins, our body’s natural pain killer and “feel-good” hormones.” Interestingly, humans are the only creatures known to shed emotional tears, though it’s possible that elephants and gorillas do, too. Other mammals as well as saltwater crocodiles produce reflex tears that are protective and moisturizing.
Crying makes us feel better, even when the problem persists. In addition to detoxifying physically, emotional tears heal the heart. You don’t want to hold tears back. Patients sometimes say, “Please forgive me if I cry. I tried not to. It makes me feel weak.”
My heart goes out to them when I feel it. I know where that sentiment comes from: parents who were uncomfortable around tears, a society that tells us we’re weak for crying, in particular, that “powerful men don’t cry.” I reject these concepts. The new enlightened paradigm of what constitutes a powerful man or woman is someone who has the strength and self-awareness to cry. These are people who impress me, not the ones who create macho-front and fake swagger.
Try outto let go of outmoded, untrue, conceptions about crying. It’s good to cry. Crying is healthy. This helps eliminate pain and stress emotionally. Crying is also necessary to resolve sadness when waves of tears flood us periodically after suffering a loss. Tears help us process the loss so that we can live with an open heart. Otherwise we are depressed. When a friend apologized for curling up in a fetal position on my floor, crying, depressed over her fruitless romance, I told her, “Your tears have blessed my floor. There is no need to apologize.
I’ve been this enthusiastic about crying for years. In fact, during my psychiatric residency when supervisors and I watched videos of me with patients, they’d point out that I’d smile when a patient cried. “That’s inappropriate,” they’d say. I disagreed then and continue to do so. I wasn’t smiling because my patients were depressed or grieving. I was smiling because they bravely healed depression or other difficult emotions with tears. I was happy with their turn. In my life, I also love to cry. I cry whenever I can. I wish I could have more. Thank God our bodies have this ability. Hope you enjoy the experience too. Let your tears flow to clear up the stress and negativity.
Ayurveda used ashwagandha asRasayana (rejuvenating) for centuries to improve physical and mental health and increase longevity. Modern medicine has found that ashwagandha can cure almost all ailments that affect human health. 1 And he now has good reasons to recommend ashwagandha for anxiety and depression.
Clinical studies in animals and humans have shown that ashwagandha (Withania somnifera), also known as Indian ginseng, is an adaptogen: it makes the body adapt to stress. It is irreplaceable in the treatment of various diseases of the central nervous system (CNS), in particular epilepsy, stress and neurodegenerative diseases. 2
Let’s see why you should use ashwagandha for anxiety and depression.
Ashwagandha reduces the stress that causes anxiety and depression
Stress is an integral part of your daily life and your body copes with it by producing the hormone cortisol. But if the stressors – say, disease or environmental toxins –
Chronic stress causes anxiety and depression. Ashwagandha can prevent this from happening by reducing stress hormone levels by up to 28%.
Ashwagandha can help you cope with stress. In a study of people suffering from chronic stress, it was found that ashwagandha roots can lower cortisol levels by 28% in just 2 months. Może łagodzić objawy stresu, a w niektórych przypadkach nawet zapobiegać stresowi. 3
Scientists attribute 2 chemicals – sitoindosides and acylsterylglucosides – in ashwagandha as
Ashwagandha improves the symptoms of anxiety and depression
When you are stressed, you may feel sad and lose your appetite, concentration, sleep, and the ability to do simple daily chores. You may also want to disconnect from others. They are fine for days. But seriously experiencing these symptoms for more than 2 weeks, feeling unwarranted guilt, and harboring suicidal thoughts are symptoms of clinical depression. Chronic stress often leads to depression.
Depression isn’t just about a long period of sadness; it’s a disease that affects your mental and physical health, particularly, your heart. 5 Worldwide, nearly one million people of all ages are victims of depression-related suicides.
The anxiety disorder that often accompanies depression has visible symptoms such as dry mouth, sweating, increased heart rate, butterflies in the stomach, and panic attacks.
1Can reduce severe depressive symptoms by 68%
A human study of 64 patients with chronic stress led participants to take 300 mg of ashwagandha capsules or a placebo (a drug of no therapeutic value) twice a day for 2 months. Participants were then asked to complete 3 questionnaires, which they had also completed at the start of the study. 7 The difference in their results was significant. In the ashwagandha group:
- The stress level decreased by an average of 44%.
- The physical symptoms score decreased by 761%.
- Assessment of anxiety and insomnia
dropped by 69.7%.
These numbers mean that people taking ashwagandha have felt calmer and more in control. They had fewer physical symptoms of anxiety and depression and slept better. Their efficiency has also increased.
2 Acts as a mood stabilizer
In two animal studies, ashwagandha root extract or its bioactive glycovitanolides (WSG) components acted as a mood stabilizer and had an anxiolytic (anxiolytic) effect in rats suffering from anxiety and depression.
In one, its effects were comparable to those of diazepam, the standard anxiety drug. When given in small doses, ashwagandha even enhanced the effects of diazepam. 8
In the second case, the effect of WSG was comparable to that of standard anxiolytic benzodiazepine, lorazepam and the tricyclic antidepressant imipramine. 9
Anxiety and depression block some of your body’s natural coping mechanisms. While a good night’s sleep is a great stress reliever, patients of anxiety and depression often suffer from disrupted sleep or insomnia. Because insomnia can make your symptoms even worse, you fall into a vicious cycle.
Research suggests that ashwagandha can be used for insomnia, and to its credit, it isn’t a sedative. Help your body cope with your stress-related condition rather than mask it with sedatives. It has a clear and positive effect on the nervous system, rejuvenating it and generating energy. This, in turn, relieves stress and helps the body return to its normal state and sleep. 10
4 Manage weight in patients with chronic stress
A study in chronic stress patients found that taking 300 mg of ashwagandha twice a day for 4 weeks reduced weight. But that’s not all. Along with the stress, their food cravings also decreased significantly. 11
5. Works better than psychotherapy
In another study, patients with mild to severe anxiety received naturopathic treatment that included ashwagandha, a multivitamin, dietary counseling, and cognitive behavioral therapy. This appeared to have a greater effect than standard psychotherapy. 12
6 It has no side effects or withdrawal symptoms
Another study tested the effects of the herb’s ethanol extract on patients with anxiety. The results showed that it was well tolerated with few negative side effects. Even when the patients were abruptly discontinued at the end of the testing period, none of them reported withdrawal symptoms. 13
Dosage and caution
Typically, a daily dose of 3-6g of dried ashwagandha root powder is recommended. And if you prefer a liquid form, choose 6-12 ml of 1: 2 water extract. Be warned that it’s bitter. It’s best to consult an Ayurvedic practitioner before you start taking ashwagandha supplements. The dosage and duration may depend on your health profile.
- Don’t go overboard with it. Although generally considered safe, excessive consumption can lead to stomach upset, vomiting and diarrhea.
- Do not consume it along with sedatives such as alcohol and sedatives.
- Don’t take it in large doses when you’re pregnant. Large doses can make it act like an abortive drug, causing miscarriage.