Are you worried about your wrinkles and sagging skin? And what about the worn cartilage which causes you joint pain?
The answer is pretty simple. Collagen is your mantra to stay fit and look young.
Supplementing your diet with collagen can help you to live a healthy and active life. What’s more, it will even nourish your skin and make it look plump and youthful.
So basically, what is collagen?
Collagen is a protein that supports the structural component of connective tissues. It’s responsible for skin elasticity and plays a role in joint and bone health as well. Naturally, your body can produce this protein but as you age, the production of this protein slows down.
As a result, your skin loses its ability to bounce back. And soon, wrinkles begin to form. If you’re worried about wrinkles and want smooth, wrinkle-free skin, then collagen supplements are your best choice.
Nowadays, hydrolyzed versions of this protein supplement are becoming popular. Here the collagen is broken down to peptides making it easier for you to absorb.
Want to go the natural route? No problem! You can obtain it naturally from bone broth. Or else, avail it in the form of capsules, tablets, and powders. Be known, these supplements are even available online.
Benefits
Collagen has a host of health benefits. It keeps you looking young, increases muscle mass, improves joint health, and prevents bone loss. Having a thorough knowledge of this protein will significantly enhance your well being.
Skin health
Collagen makes you look young by increasing the hydration of your skin, reducing fine lines and wrinkles and makes your skin plump by increasing its elasticity.
A research study says that some participants drank a mixture containing collagen, vitamins, minerals, and hyaluronic acid while the others drank a placebo. In comparison with women in the control group, the women who drank the nutrient mixture reported reduction in the depth of their wrinkles, and improvement in their skin’s hydration, and elasticity.
Collagen supplements stimulate your body to produce this nutrient on its own. Many people claim that taking these supplements prevents acne formation and other skin conditions. However, this claim is not proved by research.
Increased muscle mass
Collagen is necessary to keep your muscles healthy and to function properly. In a research study, 25 frail-looking men consumed collagen for 12 weeks while participating in an exercise program. When they were compared with the control group, the men who consumed collagen gained more muscle mass and strength.
Collagen may boost the synthesis of muscle protein creatine to increase muscle mass and also boosts muscle growth after exercise.
Improved joint health
This wonder protein helps to prevent the deterioration of joints in your cartilage. When you get older, collagen production gets reduced, and there are high chances that you may develop osteoarthritis.
A study found that 73 athletes who ate collagen daily felt that their knee pain reduced to a great extent while walking compared to the rest of the group.
Researchers theorize that supplemental collagen gets accumulated in your cartilage and stimulates the tissues to produce collagen. As a result, there is lower inflammation and improved support for your joints. So you’re free from joint pain.
Bone loss prevention
Collagen structures your bones and keeps them healthy. As your body ages this protein production gets reduced and so does your bone mass. This results in a condition known as osteoporosis, which leads to low bone density and high rate of bone fractures.
In a research study, 66 women took 5 grams of collagen daily for a year. They had a 7 percent increase in their bone mineral density compared to women who did not supplement this protein.
How to enhance the natural production
The body makes this protein by combining amino acids. You can obtain amino acids from protein-rich foods such as chicken, beef, fish, eggs, beans, and dairy products. The process requires zinc, copper, and vitamin C, as well. As you age, your body loses its efficiency to absorb nutrients. So it would be best if you include protein rich foods or include dietary supplements.
Best collagen-boosting foods
To naturally increase the production of this protein, include bone broth along with healthy servings of proteins, vitamins, and mineral-rich foods. It’s always better to buy organic bone broth or make it only from the bones of organically raised animals.
Adding a supplement is another great way to boost its levels. Hydrolyzed collagen powder has no flavor, and it easily dissolves in soups, smoothies, and beverages. Always check with your doctor before you add supplements.
As for your skin, which is the largest organ in the body, you can apply a cream with synthetic collagen. It adds a film like a layer to your surface and protects it from environmental elements. But it may not be the same as healthy eating. Nourishing your body with healthy foods is a great way to gain collagen.
Are there any side effects
This protein supplement is generally safe. But, take this supplement as per the advice of a health care professional. Usually, the side effects include diarrhea, rashes, and a feeling of heaviness in the stomach. Otherwise, for most people taking these supplements does not pose any side effects.
Are these supplements vegan friendly
Most manufacturers make these supplements using bones and proteins of animals. However, vegan options are available online. This protein supplement is essential for those following a keto diet. Look for collagen supplements that mainly support the keto diet.
As a millennial, you may be busy juggling your family, career, and other commitments, but may forget about your behavioral wellness. It seems millennials are affected by problems relating to behavioral health. Behavioral wellness helps to improve your self-awareness, make healthy choices, and achieve proper balance in all areas of your life.
Blue Cross Blue Shield Association (BCBSA) says millennials may become less healthy as they age. Millennials are those born between 1981 to 1996. Although they may seem to have a more excellent investment in health and wellness than generations before them, they seem to be less healthy as they age.
The research points out that they have a double-digit increase in the top 10 health conditions. Sadly they are affected mostly by behavioral health conditions with numbers skyrocketing in depression and hyperactivity.
So here are the top 10 conditions affecting the millennials.
Depression
Substance use disorder
Alcohol use disorder
Hypertension
Hyperactivity
Psychotic conditions
Crohn’s disease and ulcerative colitis
High cholesterol
Tobacco use disorder
Type 2 diabetes
Deborah Serani, PsyD, professor at Adelphi University and award-winning author of “Living with Depression,” explains in Healthline that the circumstances that millennials grew up may be the culprit.
Things such as technological advances, media overload, the school of thought that everyone wins, the two-income households, and undefined work schedules may have contributed to this scenario.
If you’re suffering from any of these conditions, visit your doctor immediately. Also, you can improve the quality of your life by making suitable lifestyle changes. Let’s see how we can treat most of these conditions naturally.
How to treat depression naturally?
Depression can thwart you away from your routine, so set up a timetable and follow a method. Set goals for yourself even though it’s minimal because depression increases a sense of worthlessness and makes you wander without a purpose.
One of the best ways to treat depression naturally is through exercise. Exercise releases the feel-good chemicals endorphins and rewires your brain in positive ways.
Foods also play a positive role in reducing depression. Foods such as salmon and tuna are rich in omega 3 fatty acids.
Folic acid, rich foods, such as spinach and avocadoes, are also beneficial. All these foods help to fight depression and boost your brain health.
Other helpful ways include rest and taking on challenges. Try to get enough sleep. Take on new responsibilities. When you’re depressed, you’ll want to shrink back from what life has to offer you.
Staying involved will give you a sense of accomplishment. Try to do something new, such as visiting a museum, volunteering or participating in a race, etc. It will increase the secretion of dopamine, which improves enjoyment, pleasure, and learning.
Schedule some time to do things that you enjoy. It may be cooking, gardening, or anything, just relax and have fun.
How to treat alcohol use disorder naturally?
Alcohol use disorder is not easy to control; just only by your will power. It’s a brain disease that makes changes to your brain, and leaving it becomes dangerous. To overcome it, get professional advice from your doctor. Give a complete detox to your body to remove alcohol from your system and allow it to heal naturally.
Get the advice of a counselor or therapist. Build a reliable support system, manage your stress. Set goals and try to achieve them. Work on the behaviors that trigger you to drink alcohol. You can go in for focus counseling or one on one therapy session.
Join a group therapy or a support group. The people you meet there will thoroughly understand your problems, and you’ll find people whom you can relate to.
Recovery can take a long time. If the disorder relapse, never feel that you’ve failed. Visit your doctor, and continue to take steps to fight it, surely you will-just give yourself some time.
How to treat substance use disorder naturally?
Developing an addiction is not a sign of weakness, but it takes more than will power to overcome it. Decide you want to change. Keep track of the drug use.
Addiction treatment options include detoxification, behavioral counseling, medication, long term follow up, or medical treatment. Whatever treatment options you chose first involve yourself in a sober social network, build up a support system of friends and family.
Keep your drug triggers and cravings in check. Move away from friends who use it, avoid clubs and bars, and practice caution while taking prescription drugs.
Distract yourself by involving in a creative hobby. When you experience a craving, remember all the negative consequences of drugs.
Build a meaningful life by enjoying nature, adopting a pet, getting involved in community activities, setting a goal, looking after your health, and enjoying arts.
How to treat hypertension naturally?
Hypertension can increase your risk of heart disease and stroke. You can lower your blood pressure even without medication. Exercise or walk regularly, reduce your sodium intake, include potassium-rich foods in your diet.
Reduce your alcohol intake, cut back on caffeine, reduce your stress levels, and eat dark chocolate. They are rich in flavonoids; they’ll dilate blood vessels, thus boosting blood flow and lowering blood pressure.
Reduce your weight, quit smoking, cut back on added sugar and refined carbohydrates. Practice meditation and deep breathing, eat a lot of berries, and include calcium-rich foods in your diet.
Natural supplements like aged garlic extract, whey protein, berberine, hibiscus, and fish oil can also prove beneficial. Adding magnesium-rich foods to your diet relaxes and lowers blood pressure.
How to treat hyperactivity naturally?
Medications for hyperactivity has been increased in recent years. These medications may cause side effects, but alternative therapies can be a good option. Here are some natural ways you can control the symptoms of ADHD.
Forego preservatives and food colorings. Avoiding potential allergens may improve the behavior of ADHD. So cut back chemical additives and preservatives such as BHT, milk and eggs, chocolates, and foods containing salicylate.
Join a yoga or taichi class. Research has shown that yoga has brought about significant improvements in anxiety, hyperactivity, and social problems in boys having ADHD.
Spend some time outside in nature, just 20 minutes of breathing in the fresh air, enjoying the greenery, and being with nature can improve concentration significantly.
Behavioral therapy also gives good results. Likewise, treatment with supplements forms significant alternative treatment. Supplements such as L-carnitine, vitamin B6, zinc, and magnesium prove useful. Also, you can try herbs like ginseng, ginkgo, and passionflower to calm hyperactivity.
However, supplementation can be dangerous without a doctor’s guidance, seek medical assistance before supplementation with nutrients or herbs.
How to treat Crohn’s disease and ulcerative disease naturally?
Pay attention to your diet. Beware of gluten foods such as bread, pasta, and sauces. Avoid spicy and fried foods and dairy. Include fiber-rich foods in your diet.
Probiotics help to improve your symptoms of digestion. So include probiotic foods such as kombucha, yogurt, kimchi, kefir, miso, pickles, tofu, and sauerkraut.
Prebiotics act as a healthy fertilizer and help in the growth of good bacteria. Including sources such as banana, asparagus, legumes, chicory root, dandelion greens, and Jerusalem artichokes helps to stimulate the growth of good bacteria.
Go slow with prebiotics; if you’re experiencing any flareups. The fiber present in prebiotoics may worsen the condition. Include anti-inflammatory foods such as green leafy veggies, virgin olive oil, fatty fish, and fruits.
Some helpful herbs to include are aloe vera juice, slippery elm bark, turmeric, and glutamine. If you have a flareup, give your body time to heal.
Take a liquid diet and provide some rest for your bowl. Get some extra sleep, minimize stress, avoid intense exercise, and take adequate naps.
Avoid large portions and eat smaller meals to put less stress on your digestive system. Drink lots of water to avoid dehydration, especially if you had a bout of diarrhea. Also, add electrolyte based fluids such as coconut water or broth. Steer clear of sweetened beverages and carbonated drinks.
How to treat high cholesterol naturally?
High cholesterol is a significant risk factor for heart disease. A healthy lifestyle helps to manage your blood cholesterol effectively. To control cholesterol naturally, quit smoking, try to reduce weight, and exercise daily.
Include foods that are rich in fiber and omega 3 fatty acids. Avoid foods that are high in saturated fats. Eliminate stress, drink alcohol in moderation, and avoid trans fats at all costs.
Natural remedies for high cholesterol include Astralagus, hawthorn, flaxseed, fish rich in omega 3 fatty acids, garlic red yeast rice, and plant sterol and stanol supplements. Consult your doctor before taking any supplements.
How to treat tobacco use disorder naturally?
Watch out for cravings; they usually last less than five minutes. During those times, keep your hands busy, go for a walk, do the dishes, or have a healthy snack.
Exercise regularly, join a support group, eat regular healthy meals, identify your triggers such as people, places, or situations, and stay away from them.
Alternative medicine treatments such as acupuncture, hypnosis, meditation, and herbs such as St. John’s wort and supplements such as the dietary supplements SAMe, silver acetate can prove beneficial.
To stay smoke-free, practice positive self-talk, remain motivated, and don’t get discouraged even if you slip. Identify your primary smoking triggers and seek support. Similarly, set smoke-free boundaries, avoid alcohol, review the benefits you’re getting from being smoke-free and reward yourself.
How to treat type 2 diabetes naturally?
Alternative treatments can be beneficial, but some may be harmful. Always talk to your doctor before you try any remedy.
Acupuncture, biofeedback, guided imagery are beneficial alternative treatments to treat diabetes.
Natural supplements like chromium, magnesium, vanadium, Coenzyme Q10 are helpful. Herbs such as ginseng have a sugar-lowering compound that may be useful.
People with type 2 diabetes may concentrate on buckwheat, brewers yeast, broccoli, and other greens, cloves, cinnamon, coffee, okra, sage, fenugreek greens, and sage.
Improve your diet, with fresh or frozen veggies, whole grains, lean meats, beans, and low fat or fat-free dairy. Eat nonstarchy vegetables like carrots, broccoli, and lettuce.
Avoid high glycemic index foods; they are usually processed foods. Likewise, limit fast foods and focus on healthy snacks.
Reduce especially your belly fat to help lower your glucose levels.
Exercise regularly; the more intense you exercise, the better; instead of jogging, you could do high-intensity interval training. Also, control sleep apnea to manage sugar spikes and dips.
Reduce stress by practicing yoga and deep breathing before going to bed. Maintain a slightly cold temperature in your sleep environment. Block out all sound and noise and establish a sleep schedule.
Discussed in this post are mostly lifestyle modifications; you must get medical treatment and supplement lifestyle changes to lead a healthy, optimistic, and happy life.
*This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.
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Lion’s mane mushroom looks like a little dwarf with a long beard searching for treasure deep inside the woods. Lion’s mane mushroom is an edible medicinal mushroom that’s native to Europe, North America, and Asia. It has a striking appearance with a single clump of dangling spines. These popular edibles are common during late summer and fall and pop out on the hardwoods.
Health benefits
Also known as yambushitake, these shaggy large white mushrooms are used for culinary as well as medical purposes in India, China, Japan, and Korea. Lion’s mane mushrooms are versatile; you can enjoy them as such, cooked, dried, or seeped as a tea.
May protect against dementia
Compounds such as hericenones and erinacines that are present in Lion’s mane mushrooms stimulate the growth of brain cells. Moreover, in animal experiments, these mushrooms have found to reduce the progress of Alzheimer’s disease. The extract of these mushrooms has shown to reduce memory loss and prevent neuronal damage in mice. However, more research is needed as no human trials have yet been done.
Helps treat milder forms of depression and anxiety
Many people believe chronic inflammation to be the contributing factor for anxiety and depression. Research studies show that lion’s mane extract has anti-inflammatory properties that reduce anxiety and depression in mice.
Researchers have found that lion’s mane extract boosts the functioning of the hippocampus as well as regenerate the brain cells. Hippocampus is the main center for processing memories and emotional responses. Improved brain function results in less anxious and depressive behaviors.
Reduces heart disease risk
Some of the risk factors of heart disease include high triglyceride levels, obesity, increased tendency to get blood clots, and large amounts of oxidized cholesterol. Research studies have shown that lion’s mane mushroom extract lowers triglyceride levels and improves fat metabolism.
Another study found rats fed on a high-fat diet along with lion’s mane mushroom extract had 27 percent lower triglyceride levels and 42 percent less weight gain.
Scientists believe that the lion’s mane mushroom extract prevents the oxidation of cholesterol in the blood. Reducing oxidation is helpful because oxidized cholesterol molecules attach themselves to the walls of the arteries and harden them increasing the risk of heart attack and stroke.
Furthermore, hericenone B, present in this mushroom, decreases the rate of blood clotting, thus reducing heart attack and stroke.
May help to fight cancer
Lion’s mane mushroom fights cancer by killing the cancer cells and slowing down their progression. Test tube studies say that when the lion’s mane extract mixes with human cancer cells, it kills these cells at a faster rate. Not to mention, it destroys several types of cancer cells, like colon, liver, stomach, and blood cancer cells. Besides it, slows down the spread of cancer.
Helps manage symptoms of diabetes
Lion’s mane mushroom extract helps in diabetes management by improving blood sugar control. Animal studies point out that this mushroom extract, even in smaller doses, significantly reduces blood sugar levels in both diabetic and normal mice.
This mushroom lowers blood sugar level by blocking the activity of alpha-glucosidase, an enzyme that breaks down carbohydrates in the small intestine. When this enzyme is blocked, the absorption of carbohydrates suffers, which results in low blood sugar levels.
Furthermore, the lion’s mane extract reduces diabetic nerve pain in both hands and feet. Supplementing this extract for six weeks in diabetic mice resulted in lowering of pain, reduced blood sugar levels, and increased amounts of antioxidants. Though the lion’s mane shows potential as a diabetic supplement: in humans, more studies are required.
Boosts immune system
A strong immune system protects you against various infectious diseases. Studies on animals show that the lion’s mane mushroom boosts immunity by increasing the efficiency of your intestinal immune system. The intestinal immune system protects your body against pathogens entering through nose and mouth. The lion’s mane mushroom brings about positive changes in your gut bacteria that stimulate your immune system.
An animal study found that lion’s mane mushroom supplementation quadrupled the lifespan of mice injected with a lethal dose of salmonella. Though all these sound promising, more research is needed in this area.
Where to find it
Supplements containing lion’s mane mushroom are available at natural health food stores that specialize in dietary supplements. Likewise, you can also purchase it online.
Side effects
It’s always important to consult your doctor before taking any supplements. Though no human trials have yet been made, its generally considered safe to take lion’s mane mushroom supplements. In animal experiments even in high doses, these mushrooms did not produce any adverse effects.
However, if you are allergic or sensitive to mushrooms, avoid the lion’s mane or its supplements. Likewise, if you have asthma, it is better to avoid it since this mushroom may aggravate asthma symptoms.
Recipe ideas
Lion’s mane is one of the most beautiful and exciting looking mushrooms in the world. Enjoy this delicacy in its purest form. Lion’s mane has a flavor of lobster or crab, and so it’s not good to disguise it with complex flavors.
Wondering how to prepare it? Tear the head of the mushroom into small wedges. In a large heated skillet dry saute the mushrooms until its edges begin to brown. Wait till all the water boils away.
Coat the mushrooms with a pat of butter and a clove of finely chopped garlic. Cook the mushrooms until it turns golden brown. Sprinkle a pinch of sea salt and eat them hot along with small pieces of a cracker or crusty bread.
If you don’t like fresh ones, consider adding dried mushrooms to tea and enjoy!
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A sauna can be said as part of Finnish history because the oldest known saunas were found in Finland. People dug pits inside the slopes and used it as a dwelling place in winter.
The sauna contained a fireplace where the stones were heated at a high temperature. Water was poured on these stones to produce steam. As a result, the surrounding temperature increased, causing people to sweat. As the Finns migrated to different parts of the globe, they took this practice with them.
Similarly, the Koreans too practiced this culture, but theirs was known as hanjeungmak. It was famed for its health benefits. Accordingly, in the early fifteenth century, Buddhist monks had hanjeungmak clinics where they treated sick people.
What is a sauna bath?
A sauna is a room that is heated to a temperature between 65°C to 90°C. These rooms have wooden interiors, are not painted, and have temperature controls.
As part of their heating element, it may contain rocks that absorb and gives off heat. Pouring water on these rocks gives off steam. The high heat and the steam opens up your skin pores and make you sweat. After your final round, take a refreshing bath to close the pores of your skin.
Benefits of a sauna bath
Sauna relaxes your body and mind. This process transitions between hot and cold. Relaxing in a scented hot sauna may be the best part of your gym workout or during your vacation. Saunas provide health benefits whether you enjoy it weekly or once a year.
Improves cardiovascular performance
Bathers say that they feel stress-free after a relaxing bath. Stress harms your body; likewise, stress aggravates many heart diseases. Relaxing in a warm, quiet sauna soothes your muscles, stimulates the feel-good hormones, and significantly improves circulation. Sweating induced by the heat and steam is highly beneficial for people with COPD, congestive heart failure, and peripheral arterial disease.
Flushes toxins
A sauna is one of the best ways to detoxify your body. The heat increases your core body temperature. As a result, blood vessels dilate, causing increased blood flow. Soon your body starts to sweat. Deep sweating has multiple health benefits. It flushes away the toxins that your body absorbs when interacting with your daily environment.
Reduces the risk of Alzheimer’s disease
A 20-year research study by the University of Eastern Finland with more than 2,300 participants found that regular sauna use for at least 4 to 7 times a week for about 19 minutes reduced the risk of Alzheimer’s and Dementia.
Fights illness
A relaxing hot bath is helpful for muscle recovery after sports — also, sauna bathing help to reduce the symptoms of rheumatoid arthritis.
Sauna safety tips
Saunas may not be for everyone. Consult your doctor before using a sauna if you have diabetes, uncontrolled high blood pressure, abnormal heart rhythm, heart failure, or unstable angina. Limit your usage to just 5 minutes per visit if you have these health conditions.
Likewise, cool down your body slowly. Avoid using a sauna if you take medicines that interfere with your body’s ability to regulate temperature or medications that make you drowsy.
To avoid dehydration, drink a glass of water before you enter a sauna. Avoid alcohol and recreational drugs before, during, and after use. Never let yourself fall asleep in a sauna. Never sit in it for more than 10 to 15 minutes.
If you’re new, then try to sit for only 5 to 10 minutes and allow your body to build up a tolerance for heat over multiple visits.
The Finnish tradition asks you to take a plunge in cold water after your sauna experience. This practice may not be suitable for you if you’re pregnant or have heart or other health conditions. Immediately exit the sauna if you’re dizzy or feeling ill.
Be careful while using a sauna if you’re pregnant or planning for motherhood. To be on the safer side, check with your doctor. The National Health Service warns that overheated sauna may be dangerous for mother and the child.
Hot tub safety
Hot tub temperatures must be between 100° and 104° F. A research study on 21 people who had hypertension found that sitting in a hot tub reduced blood pressure, but it never approached unsafe levels. Another study of 15 men with stable coronary artery disease showed that spending 15 minutes on a hot tub produced less circulatory stress than 15 minutes on a stationary bike.
To be on the safer side, follow the guidelines provided when you’re in the hot tub. Make sure the hot tub is clean and well chlorinated. A dirty hot tub can cause folliculitis-a skin infection resulting from a poorly maintained hot tub.
Ashwagandha has seemingly endless benefits. When used rightly, it does not produce any side effects. This medicinal herb is a favorite among herbalists because its benefits span different conditions and diseases while impacting many lives daily.
What is Ashwagadha
Ashwagandha or Indian ginseng is a popular medicinal herb in Ayurvedic medicine. The Sanskrit word ashwagandha means the “smell of a horse,” indicating this herb can impart strength like a stallion. The root of ashwagandha has a scent similar to horse sweat.
Native to the dry regions of India, the Middle East, and Northern Africa, this herb is also grown in more milder climates, including the U.S.
Indian medics have been using this herb for over 5000 years to treat conditions like insomnia, rheumatism, constipation, stress, goiter, hormone imbalance, and more.
This herb can lower your cholesterol levels, blood sugar levels, boost brain function, and chases away depression.
Health Benefits
This ancient herb has many health benefits up its sleeve. Here are a few of them.
Reduce blood sugar levels
High blood sugar levels for more extended periods can damage blood vessels, can cause heart disease, stroke, kidney disease, nerve, and vision problems.
Luckily Ashwagandha helps to solve these problems naturally. Studies have found that it improves insulin secretion and sensitivity.
Confirmed research studies show that Ashwagandha effectively reduces blood sugar levels in both healthy people and diabetics alike.
In a small study of six people with type 2 diabetes, supplementation with Ashwagandha for 30 days resulted in an effective reduction of blood sugar levels. Its effect was similar to that of oral diabetes medicines.
Reduces cortisol levels
Ashwagandha reduces cortisol levels and soothes anxiety symptoms. Increased cortisol levels can lead to more fat storage in the abdomen region as well as result in elevated blood sugar levels.
A research study shows that supplementation of Ashwagandha to persons suffering from stress reduced cortisol levels significantly when compared to the control group. Those taking the highest dosage had a 30 percent reduction on average.
Boost heart health
This ancient herbal medicine helps to treat high cholesterol, high blood pressure, chest pain, and heart disease. A research study published in the International Journal of Ayurvedic Research states that ashwagandha along with another herb increases heart muscle strength and endurance.
Increase muscle mass and strength
Are you into fitness? Then Ashwagandha might help you increase muscle mass. A study points out that healthy men who ate 750-1250 mg of powdered ashwagandha root developed muscle strength after 30 days.
Another study points out that people who took this herb enjoyed greater muscle strength and increased muscle size. Additionally, there was a reduction in more than double the percentage in body fat compared to the placebo group.
Has anti-cancer properties
Ashwagandha may help to treat several types of cancer, such as lung, breast, colon, ovarian, and brain cancers. Although there are no human trials, animal studies give us more encouraging results.
Several research studies say that Ashwagandha not only induces programmed death of cancer cells but also stops the growth of new cancer cells in various ways. It works by starting the formation of reactive oxygen species inside cells disrupting their function.
Secondly, it causes cancer cells to become less resistant to programmed death.
Boosts brain function
Studies show that Ashwagandha is effective in boosting memory and brain function. Experts say that Ashwagandha has been shown to slow, reverse, or stop the inflammation seen in brain degeneration.
Moreover, it improves sleep and reduces anxiety. Thus boosting memory and brain function. Research has shown that it protects nerve cells from free radical activity by promoting antioxidant activity.
In a controlled study, men who took 500 mg of standardized Ashwagandha extract reported significant improvements in task performance and reaction time in comparison to their compatriots who received a placebo.
How to consume
Ashwagandha is safe for most people; however, pregnant and breastfeeding women should not take it. Also, people with autoimmune diseases such as rheumatoid arthritis, type 1 diabetes and lupus must avoid it.
Franziska Spritzer RD, CDE writes in Healthline that extracts are more effective than raw Ashwagandha root or leaf powder. The standardized root extract is taken in capsule form of 400-500 mg once or twice daily. It’s a good idea to talk to your doctor to get a more personalized dosage.
If you’re wondering where to get this herb, you’ll find Ashwagandha at health food stores and vitamin shops.
The herb comes in many forms, including tea and powder. The powder is most comfortable to use because you can sprinkle it on your smoothies, food, and morning coffee. And the best part it does not have a taste.
