Ashwagandha and cortisol : a powerful adaptogen to regulate it

Adaptogenic properties of ashwagandha

Ashwagandha, also known by its scientific name Withania somnifera, is an adaptogen that has been used for centuries in Ayurvedic medicine for its multiple therapeutic benefits. Adaptogens help the body adapt to stress and maintain internal balance. Ashwagandha contains a wealth of phytochemicals, in particular withanolides, recognized for their positive effects on health.

These compounds offer anti-inflammatory, antioxidant, anxiolytic and immunomodulating properties, acting on the nervous, endocrine and cardiovascular systems. This makes ashwagandha a valuable ally in stress management and hormonal balance.

Ashwagandha’s mechanisms of action on cortisol

Simply put,ashwagandha works by modulating the endocrine and central nervous systems. It interacts with GABA (gamma-aminobutyric acid) receptors, helping to reduce anxiety and promote a sense of calm. In addition, the compounds contained in the plant have anxiolytic and antidepressant effects, resulting in better management of our stress hormone.

Several scientific studies have shown that regular consumption ofashwagandha can significantly reduce cortisol levels in the blood. This not only means less stress, but also a general improvement in hormonal balance.

Use of ashwagandha for hormonal balance

Once we understand the role of cortisol and the adaptogenic properties of ashwagandha, let’s look at how this herb can fit into a strategy designed to maintain optimal hormonal balance.

Using ashwagandha supplements can offer several benefits, particularly for those suffering from chronic hormonal imbalances. These benefits include improved stress management, thyroid hormone regulation, and even a positive influence on sex hormones such asluteinizing hormone (lh ) and testosterone.

How does ashwagandha regulate cortisol ?

Ashwagandha acts on cortisol by influencing the hypothalamic-pituitary-adrenal (HPA) axis, responsible for the stress response. By modulating this axis, ashwagandha helps reduce cortisol levels, especially in cases of chronic stress.

Cortisol regulation is essential to avoid the consequences of excess cortisol, such as increased blood pressure, weight gain and sleep disorders. Ashwagandha also promotes a better cortisol rhythm, lowering it in the evening to improve sleep quality and keeping it low during periods of relaxation. This helps to manage stress more effectively and reduce symptoms associated with anxiety and depression.

Studies and research supporting ashwagandha’s effectiveness on cortisol levels

Numerous clinical studies have demonstrated ashwagandha’s efficacy in reducing cortisol levels and symptoms of stress and anxiety. A randomized, double-blind, placebo-controlled study revealed that a standardized extract of ashwagandha taken for 60 days significantly reduced morning cortisol levels as well as anxiety and stress scores.

Other research confirms these benefits, showing that ashwagandha improves sleep quality, reduces fatigue and food cravings, and enhances psychological well-being. Recommended doses range from 500 to 600 mg per day, with these amounts having been shown to have more significant effects than lower doses.

The results of these studies reinforce the idea that ashwagandha is an effective tool for stress management and cortisol regulation, offering a natural and safe alternative for improving mental and physical health.

Clinical results on the efficacy of ashwagandha

Numerous clinical studies have investigated the effects of ashwagandha on cortisol levels and hormonal balance in general. Here are a few notable examples:

A randomized study conducted in 2012 revealed that participants who consumed 600 mg ofashwagandha extract daily for eight weeks experienced a significant reduction in cortisol levels compared to the placebo group.

Further research published in 2015 showed that ashwagandha could increase levels of certain thyroid hormones, offering a possible natural solution for those suffering from mild hypothyroidism.

Testimonials and personal experiences

Beyond scientific studies, many users share positive testimonials aboutashwagandha ‘s effect on their stress management and hormonal balance. People suffering from chronic fatigue or post-traumatic stress disorder have found significant relief after incorporating the plant into their daily routine.

These testimonials underline not onlyashwagandha‘s effectiveness, but also its potential role as an alternative or complement to traditional medical treatments.

In conclusion,ashwagandha represents a promising avenue for those seeking to naturally balance their hormones, especially cortisol. Thanks to its adaptogenic properties, this plant helps the body to manage stress more effectively, reducing the risks associated with excessivestress hormone production.

Research continues to confirm the benefits of this incredible plant, making it an invaluable tool in the quest for better hormonal balance and optimized health.

Practices and recommendations for using ashwagandha

How can you incorporate ashwagandha into your daily routine ?

To effectively integrate ashwagandha into your daily routine, there are several aspects to consider, such as dosage, supplement form and timing.

Recommended doses range from 250 to 600 mg daily. Research shows that doses of 500 to 600 mg daily are particularly effective in reducing stress and cortisol levels. Ashwagandha comes in various forms: capsules, tablets, powders, tinctures and teas. It’s essential to opt for quality supplements, standardized to contain a specific percentage of withanolides, ideally between 5% and 10%.

The ideal time to take ashwagandha may vary according to your objectives. To improve sleep, take it in the evening. However, to manage stress during the day, taking it in the morning or in two doses (morning and evening) may be more suitable.

Other tips for maintaining a healthy hormonal balance

In addition to using ashwagandha, a healthy hormonal balance requires a holistic approach to your well-being. Adopt a balanced diet, rich in fruits, vegetables, lean proteins and healthy fats, while limiting processed foods, refined sugars and excessive caffeine and alcohol consumption.

Regular physical activity, including aerobic exercise, strength training, yoga and tai chi, helps to reduce stress, improve mood and promote longevity. Mindfulness techniques, such as meditation, deep breathing or progressive muscle relaxation, can also help to find inner calm and build resilience in the face of stress.

Sources

https://www.sciencedirect.com/science/article/abs/pii/S0515370019304021

https://www.proquest.com/openview/cd87848a70f789d3ba0dc38b97c8f8fd/1?pq-origsite=gscholar&cbl=2069452

http://dspace.univ-jijel.dz:8080/xmlui/handle/123456789/5122