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How to reduce stress and improve focus?

12.03.24 0 Comments Posted by Johana Karasová
How to reduce stress and improve focus?

Recent studies have found that many people are exposed to excessive stress for a long time, which prevents them from functioning normally. Stress can leave us mentally lethargic and foggy. When stress becomes chronic, it can cause serious long-term damage and increase risk for heart disease, diabetes, depression, anxiety, and sleep problems. Searching for solutions, researchers identified a plant extract that decreased feelings of stress by 62 - 79%.


The Dangers of Stress


Chronic stress inflicts damage throughout the body. Untreated, stress can increase risk for:
• Heart disease and stroke,
• Obesity,
• Diabetes,
• Osteoporosis,
• Gastrointestinal complaints,
• Mental health, including anxiety, depression, and insomnia, and
• Sexual dysfunction.

One way the body responds to stress is by releasing cortisol, a hormone that keeps the stress response activated during chronic periods of stress. Research shows that an extract of the ashwagandha plant helps the body fight the negative effects of chronic stress.

Ashwagandha is an Indian herb used in the traditional Ayurvedic system of medicine. Ashwagandha is believed to help with relaxation, among other things - but is there any truth to the claims?


Ashwagandha Lowers Cortisol


Ashwagandha has been used in traditional Indian medicine for over 3,000 years to support the health of the entire body. Ashwagandha is a plant native to India, the Middle East and Africa, also known as rhizome. It has been used in India's traditional Ayurvedic health system for thousands of years. Historically, ashwagandha is also found in Persian-Arabic and Tamil medicine.

Several different parts of Ashwagandha have been used traditionally, but most modern dietary supplements are made from an extract isolated from its root.

Ashwagandha belongs to the so-called adaptogens, which are believed to increase the body's ability to adapt to various internal and external stress factors. It helps the body deal with the physical manifestations of stress, such as the release of cortisol, while restoring balance. Other products classified as adaptogens include curcumin and chaga.

Chronic stress leads to higher levels of cortisol, a hormone that helps regulate the stress response. Chronically elevated cortisol levels can affect overall quality of life. Cortisol is regulated by the hypothalamus-pituitary-adrenal (HPA) axis. Normal activation of the HPA axis is essential for a healthy response to stress. However, chronic stimulation of the HPA axis can lead to an inappropriate response to stress. This can lead to constant levels of cortisol being released into the body, which contributes to weight gain, heart disease, impaired memory and other health problems. Research suggests that ashwagandha inhibits the release of cortisol.


Impressive Clinical Results


To validate these effects, scientists designed a randomized, placebo-controlled clinical trial. They divided chronically stressed individuals into four groups. One group took a placebo while the other three took ashwagandha root and leaf extract in one of three doses:
• 125 mg once daily,
• 125 mg twice daily (total 250 mg), or
• 250 mg twice daily (total 500 mg).
A commonly-used anxiety scale showed that overall stress was decreased by 71% in the group that was given 125 mg of extract twice daily (250 mg total) for 60 days. After 60 days, the 125 mg twice daily (250 mg total) group had significantly decreased:
• Serum cortisol,
• Serum C-reactive protein, a marker of inflammation,
• Pulse rate, and
• Blood pressure.

All participants taking ashwagandha, compared to placebo, reported reduced feelings of stress and anxiety and significant improvements in:
• Fatigue,
• Appetite loss,
• Feelings of “impending doom,”
• Inability to concentrate,
• Irritability,
• Forgetfulness, and
• Sleeplessness.
In the 125 mg twice daily (250 mg total) group, serum cortisol decreased by 24.2%.


Summary - What can Ashwagandha help with?


Stress management and mental balance

Ashwagandha is best known for its calming and relaxing effects.

The herb has a long and traditional history of this use, which has been supported by modern scientific evidence in recent years. Several studies have confirmed indications of ashwagandha's benefits in managing stress and reducing cortisol, also known as the stress hormone.


Better sleep

Ashwagandha has also traditionally been used to promote better sleep – the Latin name for ashwagandha, Withania somnifera, means “sleeping”. Sleep support is also one of the most popular reasons for taking ashwagandha today, after stress management.

There is also scientific evidence for this – a 2021 meta-analysis found that ashwagandha had a positive effect on sleep. The benefits of the herb were particularly pronounced in people with a diagnosed sleep disorder.


Performance, strength level and recovery

In addition to promoting mental balance, there is some evidence for the benefits of ashwagandha in promoting maximum oxygen capacity, strength levels, and recovery, among other things. This is why many athletes include this herb in their food arsenal.

Currently, several individual studies have been published that provide positive data on the effects of the herb on various aspects of physical performance and capacity. However, more research is needed for a more conclusive finding.


Focus improvement 

Small studies have found that, compared to a placebo, ashwagandha significantly improved participants' reaction times during cognition and psychomotor tests (which measure the ability to respond to instructions and perform an indicated action).


Lowering Blood Sugar and Fat Levels

A couple of small clinical studies found ashwagandha to be helpful in reducing blood glucose levels and triglycerides (the most common type of fat in the blood). One study likened ashwagandha’s blood sugar-lowering effects to those of medications prescribed for type 2 diabetes.


Improvement of Sexual Function in Women

At least one clinical study indicates ashwagandha can benefit women experiencing sexual dysfunction. The administration of ashwagandha resulted in significant improvements in arousal, lubrication, orgasm and satisfaction, as self-reported by the participants. It also significantly improved the number of successful sexual encounters and improved metrics of distress around their sex lives and sexuality.


Boosting of Fertility and Testosterone Levels in Men

Ashwagandha may also provide reproductive benefits for men. Administering ashwagandha to infertile men has shown to improve sperm quality significantly by rebalancing reproductive hormone levels. After one study, 14% of the male patients’ partners became pregnant.

Separately, in a stress-related ashwagandha study, researchers found the herb increased testosterone levels in male but not female participants. Another study testing ashwagandha’s effect on muscle strength in men also measured a significant increase in testosterone.


Heart health

At least two studies have shown that ashwagandha can increase levels of oxygen taken up during physical exertion. These levels are used to measure cardiorespiratory endurance—how well the heart and lungs deliver oxygen to the muscles during physical activity.

However, the results of this study may not apply universally, as it was conducted exclusively with healthy, athletic adults.


For whom is ashwagandha suitable and for whom not?


Ashwagandha seems to be suitable for those who want to try a natural product to promote relaxation, stress management and better sleep. However, it is not recommended for pregnant women and those who are breastfeeding.

Ashwagandha has also attracted particular interest among athletes in recent years due to its potential performance- and recovery-enhancing effects.

Ashwagandha has not been shown to have any side effects, although it may cause mild drowsiness in some people. This can also be a welcome effect if the herb is to be used specifically for relaxation and sleep support.

You can try Ashwagandha on yourself and see if you get the desired effects. Start with a lower dosage, such as around 375-750 mg per day, and monitor your own condition. If you end up using ashwagandha a little more regularly, it might be a good idea to take a break from it – just like you do from caffeine. Your body will not get used to constant external support when you want to relax.



Conclusion


Reduce stress!
Stress can have devastating impacts on emotional and physical health. Stress reduces quality of life and increases risk of chronic disease. Stress can also lead to feelings of mental fogginess. Mental fogginess, which may be stress-related, can impair cognition.
In a clinical trial, ashwagandha extract lowered stress by 71% and reduced levels of the stress hormone cortisol by 24.2%.


Try Organic Ashwagandha Extract from Puhdistamo!. The extract is obtained in a gentle, natural way using water. It is suitable for busy employees, entrepreneurs, men and women, it also helps athletes and active people during physical performance - it adapts the body to the load and prevents exhaustion.
If you like more complex products, then Laveen Rest and Relax with Magnesium and Ashwagandha is a good choice for you. A complex of B vitamins, passion fruit extract, vitamin C and the amino acid taurine also contribute to the holistically balanced formula. It is a 100% natural nutritional supplement without ballast additives. It is also suitable for children from 5 years old.
As a supplement to Ashwagandha, you can use Optimized Tryptophan Plus, which contains the amino acid l-tryptophan, which helps the production of the happy hormone, serotonin. The effect of l-tryptophan is multiplied by vitamin B3 and extract from hops and rosemary.


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