The age of social media has brought with it a plethora of trends, and among these, health trends have taken center stage. But when it comes to health and wellness, it's crucial to remember that not everything you encounter on social media is necessarily true. One recent trend gaining traction on various platforms is ashwagandha, an ancient herb often hailed for its potential benefits in reducing stress and anxiety, enhancing confidence, and even boosting libido. But can these claims be trusted? Are there potential risks associated with using ashwagandha?
Understanding the Stress Factor
Stress is a pervasive issue in our modern world. According to the State of the Global Workplace 2023 Report, around 44% of global workers report experiencing high levels of stress. Chronic stress can lead to a range of health problems, from high blood pressure to weakened immune systems and poor sleep quality. Therefore, it's no surprise that people are actively seeking ways to alleviate this stress.
One of the popular methods making waves on social media is the use of ashwagandha supplements. Often tagged as "glizzy pills," influencers on platforms like TikTok and Instagram claim that ashwagandha has been their secret to increased confidence, reduced stress, and improved mental clarity, helping them navigate life's challenges with grace and positivity.
So, what is the truth behind these claims? To delve deeper into the subject, Medical News Today sought the insights of seven medical experts.
The Ashwagandha Herb
Ashwagandha (Withania somnifera) is a small evergreen shrub native to regions of India, Africa, and Southeast Asia. Also known as "winter cherry" and "Indian ginseng," this plant has been used in Ayurvedic and indigenous medicine for over 3,000 years.
Why Ashwagandha's Surge in Popularity?
The primary reason for ashwagandha's popularity on social media is its association with stress reduction. Dr. David C. Leopold, a medical expert, notes that ashwagandha contains compounds known as withanolides, believed to be responsible for its effects. These compounds place ashwagandha in a category of natural medicines referred to as "adaptogens," with potential immune-boosting and stress-reducing properties.
Ashwagandha's potential to reduce cortisol levels, the hormone linked to the body's stress response, further contributes to its appeal. By diminishing cortisol, ashwagandha may facilitate a return to a state of relaxation, promoting increased parasympathetic nervous system activity and decreased sympathetic nervous system activity.
Ashwagandha's Effects on the Brain
Dr. Amala Soumyanath, a professor of neurology, has researched ashwagandha and highlights its effects on neurotransmitter pathways, including those associated with serotonin and gamma amino butyric acid (GABA). The herb also interacts with systems like the hypothalamic-pituitary-adrenal axis and the sympathetic-adrenal-medullary axis.
Research even suggests that ashwagandha might have neuroprotective properties and could be considered as a potential therapy for Alzheimer's disease.
Can Ashwagandha Alleviate Stress?
While some studies indicate that ashwagandha may help manage stress, the experts caution against viewing it as a silver bullet. Ashwagandha may provide mild to moderate relief from stress and anxiety, but it should not be considered a replacement for addressing underlying health or psychological issues.
For instance, a study from September 2019 found that ashwagandha was associated with reduced stress and anxiety levels. Additionally, research published in December 2019 indicated that ashwagandha supplementation was linked to a significant reduction in perceived stress, lower cortisol levels, and improved sleep quality.
However, Monique Richard, a registered dietitian nutritionist, emphasizes that it should be seen as a complementary tool rather than a standalone solution. Ashwagandha is not a substitute for a holistic approach to health and wellness.
Libido Boost and Muscle Building
While some influencers claim that ashwagandha can enhance testosterone levels, libido, and muscular strength, medical experts urge caution. Ashwagandha's benefits in these areas are modest, and its effects should not be exaggerated. Proper nutrition, exercise, and a balanced lifestyle are still key components of building physical strength and maintaining overall well-being.
Potential Health Risks
It's essential to be aware that ashwagandha may not be suitable for everyone. For individuals with certain health conditions, it can potentially have adverse effects. For instance, it may stimulate autoimmune diseases by increasing immune activity. The herb can also affect thyroid hormones, which can be problematic for individuals with hyperthyroidism or those taking medication for hypothyroidism.
Moreover, pregnant individuals should be cautious, as high doses of ashwagandha have been associated with inducing abortion.
There are general side effects, too, including gastrointestinal upset such as diarrhea, nausea, and vomiting. These side effects are often more pronounced with higher doses and extended use.
Alternatives to Ashwagandha for Stress Relief
If ashwagandha doesn't align with your needs or health circumstances, rest assured that there are various alternatives to relieve stress and anxiety.
Diet: Opt for a balanced diet rich in whole foods, vegetables, fruits, healthy fats, and low in ultra-processed foods.
Gut Health: Support your gut microbiome by consuming a variety of colorful foods rich in fiber.
Physical Activity: Engage in mind-body practices like meditation, deep breathing, yoga, and other gentle movements.
Creativity: Unleash your creativity through activities like painting, drawing, writing, cooking, or other expressive outlets.
Mental Wellness: Seek the support of mental health counselors or share your experiences with someone understanding.
In conclusion, while ashwagandha may offer some benefits in stress management, it is not a panacea. It's important to approach its usage with care, especially if you have underlying health conditions. Furthermore, alternatives abound, allowing individuals to explore stress relief in a manner that best suits their specific needs.
In a world filled with health trends on social media, always remember the importance of consulting medical professionals and maintaining a holistic approach to well-being.
Disclaimer: The information in this article is for educational purposes and should not be considered a substitute for professional medical advice. Always consult with a healthcare provider for personalized guidance.