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benefits of ashwaghanda

What is ashwaghanda and what are its benefits?

So what is Ashwaghanda?

If you’ve been feeling nervous or stressed-out, someone has probably given you a mini sermon about the wonders of ashwagandha. If they haven’t, here’s one!

This powerful herbal medicine adaptogenic medicine used in ancient Ayurvedic medicinal practices to increase energy, improve overall health and reduce inflammation, pain and anxiety. It is the root plant native to warmer climates such as India and Africa.

What does Ashwaghanda do?

It enhances the function of the brain and nervous system and improves the memory. It improves the function of the reproductive system promoting a healthy sexual and reproductive balance. Being a powerful adaptogen, it enhances the body’s resilience to stress.

The herbal medicine can increase energy, improve overall health and reduce inflammation, pain and anxiety

Ayurvedic medicine is the traditional medicine system in India. It’s a healing tradition that uses nutrition, exercise, mindfulness practices and herbs to promote balance between the body, mind, spirit and the environment.

Ashwagandha is suited for those who prefer herbal medicines rather than suffering with the myriad of side effects most allopathic medicines can bring.

How can Ashwaghanda help me?

Modern life is full of stress triggers. And that stress contributes to physical and mental illness. During stressful moments, the cortisol stress hormone held in your body becomes elevated, and this causes your heart to pump harder and faster. You breathe rapidly and your body generates more glucose for a quick burst of energy. Your mind becomes hyper-focused on any threats, and your body goes into fight or flight mode.

When the stressful event is over, cortisol levels normalise and the symptoms you experienced disappear.

 

Unfortunately, when a threat is chronic — whether it’s stress from finances or work — the stressful response also becomes chronic. If it’s not nipped in the bud, and managed effectively, long term stress can contribute to persistent inflammation in the body and increase the risk of chronic ailments such as obesity, diabetes, hypertension, heart disease, stroke, cancer, osteoporosis and fibromyalgia.

Ashwagandha benefits

So hopefully at this point in reading, you’re realising that Ashwaghanda can be a great support to providing yourself with a more balanced and harmonised body, along with other stress management and a healthy lifestyle.

Here are some of the main benefits of Ashwaghanda.

  • Normalises cortisol levels, which reduces the fight or flight stress response – Ashwagandha is perhaps best known for its stress-relieving properties. Several studies highlight this advantage, observing ashwagandha’s ability to decrease participants’ stress and anxiety levels significantly. One particular study indicated that ashwagandha can benefit sleep quality as well—researchers confirmed participants slept much better with doses of the herb compared to placebo doses.
  • Reduces inflammation.
  • Improves memory.
  • Improves immune function and anti-aging properties.
  • Improves sleep.
  • Lowers blood sugar and fats. A couple of small clinical studies found ashwagandha to be helpful in reducing blood sugar 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 type2 diabetes
  • Increases muscle and strength – Researchers continue to study ashwagandha’s efficacy in improving strength and muscle size. One study found participants experienced increased speed and strength . Another study observed an increase in muscle power, alongside a lower body fat percentage and reduced cholesterol levels when ashwagandha was consumed. Some participants also experienced better sleep, but this study did not compare ashwagandha consumption against a placebo. Ashwagandha treatments produced positive results in another study conducted solely with male participants. Compared to the placebo group, men who received ashwagandha saw significant gains in muscle strength (measured using bench press and leg extension exercises) and muscle size in their arms and chests, as well as a great reduction in body fat percentage. percentage and post-workout muscle damage.
  • Sharpens focus and memory – Ashwagandha may help improve cognition, memory and the ability to perform motor responses after instruction. 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). One study even found that ashwagandha significantly improved participants’ attention spans, as well as their immediate and general memory across a variety of tests
  • Supports heart health – At least two studies have shown that ashwagandha can increase VO2 max levels, which is the maximum amount of oxygen you take in while physically exerting yourself[. These levels are used in measuring cardiorespiratory endurance—how well the heart and lungs deliver oxygen to muscles during physical activity. Thus, higher VO2 max levels can indicate a healthy heart that performs well under those circumstances. With that said, this one study’s results may not apply universally since it was conducted with healthy, athletic adults exclusively as opposed to a more diverse group of participants.

How much should you take?

Ashwagandha comes in a variety of forms. It’s available in gummies, capsules, liquid drops and powders that you can mix into drinks.

I recommend a form that has no other agents in it such as binding agents or if a tincture, a alcohol free one. 500mg twice a day is the average recommended daily dosage and for no longer than six months at a time with a few weeks break. Dosages can vary depending on the reason you’re prescribed them. Your consultant will explain the reasons for dosage if asked.

Risks and Side Effects of Ashwagandha

Ashwagandha is a safe and nontoxic plant, but there are a few factors to consider before adding it to your diet.

Do you take other medications? It’s a good idea to let your doctor(s) know if you want to add something new to your health routine, including ashwagandha. If you’re already taking other medications, ashwagandha may enhance or weaken their effects.

Are there other conditions to consider?Ashwagandha may be unsafe if you are pregnant, breastfeeding, immunocompromised, soon undergoing surgery or have a thyroid condition. It’s also worth noting that some people who are allergic to nightshades or have certain grass allergies don’t tolerate ashwagandha well. If any of these situations apply to you, talk to your doctor or an integrative health specialist to determine whether it’s safe for you to take ashwagandha.

 

 

If you are struggling with any of the above ailments please get in touch to arrange a consultation. Click https://homeofalchemy.co.uk/classes/ to take a look at the services I offer.

I look forward to helping you on your healing journey.

Much love,

Lea

 

Footnotes –

More

VEGAN PANCAKES crepes

Vegan and Gluten Free Crepes

Hello everyone.

Well,  yesterday was Shrove Tuesday and even though the gang eats pancakes for breakfast almost every Saturday, we ate our weight in them yesterday! I am seriously still full and it’s 2pm the day after. Food baby alert!

Anyway, the reason for my post today is because I’ve had a load of requests for the recipe for my pancake/crepe mix.  If you’re looking for something a little sweeter like a dessert crepe, remember to add a tablespoon of agave nectar or sprinkle of ground cinnamon to the ingredients.

So yesterday was fruit pancakes for breakfast, but it didn’t quite fill the pancake cravings. So, we decided to have pancakes again for dinner but this time we went savoury!

We chose two fillings, the first being filled with feta cheese, mushrooms, vegan smoked salmon, spinach, and olives. The second crepe was filled with vegan chicken, spinach, dairy-free cheese, and mushroom.

The recipe for the vegan smoked salmon can be found here, and below is a link to where you can buy the yummiest feta cheese.

Feta cheese yumminess here

So what are you waiting for, get flipping those pancakes lovely people!

Don’t forget to let me know what yours turned out like and feel free to get in touch with any questions.

<!–themify_builder_static–><a href=”https://simpleveganblog.com/vegan-smoked-salmon/” > click here for Smoked Salmon Recipe </a><br /> <img loading=”lazy” decoding=”async” width=”800″ height=”1200″ src=”https://homeofalchemy.co.uk/wp-content/uploads/2021/02/1.png” title=”VEGAN PANCAKES” alt=”vegan pancakes” srcset=”https://homeofalchemy.co.uk/wp-content/uploads/2021/02/1.png 800w, https://homeofalchemy.co.uk/wp-content/uploads/2021/02/1-200×300.png 200w, https://homeofalchemy.co.uk/wp-content/uploads/2021/02/1-683×1024.png 683w, https://homeofalchemy.co.uk/wp-content/uploads/2021/02/1-768×1152.png 768w” sizes=”(max-width: 800px) 100vw, 800px” /></p> <p><img loading=”lazy” decoding=”async” width=”800″ height=”1200″ src=”https://homeofalchemy.co.uk/wp-content/uploads/2021/02/2.png” title=”gluten free pancakes” alt=”gluten free pancakes” srcset=”https://homeofalchemy.co.uk/wp-content/uploads/2021/02/2.png 800w, https://homeofalchemy.co.uk/wp-content/uploads/2021/02/2-200×300.png 200w, https://homeofalchemy.co.uk/wp-content/uploads/2021/02/2-683×1024.png 683w, https://homeofalchemy.co.uk/wp-content/uploads/2021/02/2-768×1152.png 768w” sizes=”(max-width: 800px) 100vw, 800px” /><br /> <!–/themify_builder_static–>

click here for Smoked Salmon Recipe
vegan pancakes
gluten free pancakes
vegus nerve

The Vagus nerve trend – what’s it all about?

The vagus nerve is sometimes referred to as an “information superhighway”1 and some research suggests it could hold the potential to counteract stress and soothe the nervous system.

Researchers are continuing to explore the impact that stimulating the vagus nerve could have on a person’s mental health, with some psychologists and health specialists particularly excited by the potential connection. It’s time to meet (and applaud) the vagus nerve.

In this article

  • What is the vagus nerve?
  • What does the vagus nerve do?
  • A vagus nerve breathing exercise
  • Other methods that might stimulate the vagus nerve

What is the vagus nerve?

Pronounced vay-gus, the vagus nerve is an essential part of the parasympathetic nervous system – and the longest cranial nerve in the body.1

It stretches from your brainstem to your digestive system and is made up of thousands of fibres that constantly give your brain updates about your organs.

the vegus nerve

It’s not just its length that makes it intriguing though. There is evidence of scientists studying the vagus nerve in  the late 1800s, investigating whether stimulating it could be a potential treatment for epilepsy. They later discovered that a side effect of activating the nerve was an improvement in mood.1

A theory that is currently being explored is that stimulating the vagus nerve could lead to:

  • Reduced stress
  • Greater personal connections
  • Better physical health.4

What does the vagus nerve do?

Here’s a look at some of the to-do list of the vagus nerve 2 :

  1. Relaxes tension.The vagus nerve counteracts activity of the sympathetic nervous system, down-regulating our response to stress, curbing our physiologic state of alarm by moving us into a state of calm – often experienced as a ‘state of safety’.
  2. Oversees digestion – and is a main channel of connection between the brain and the gastrointestinal tract. The vagus nerve sends signals to the brain based on the actions of our gut bacteria – which is influenced by specific types of food. Here lays the ‘digest’ element to the vagus nerves duty to help us ‘rest and digest’.
  3. Influences inflammation. The stress response actually activates our immune system – and if stress is prolonged it can inflict damage on our organs. By playing a role in stress and its relief, the vagus nerve can help prevent inflammation.

Basically, stimulating the vagus nerve could potentially help us calm down, rest, and digest.

“The body’s stress response results from the activation of the sympathetic nervous system and is essentially the same regardless of the cause. It merely varies in intensity, duration, how easily it is activated. Being a parasympathetic nerve that influences many body functions, the vagus nerve helps dampen this response.”

A breathing exercise to potentially stimulate the vagus nerve and in turn – reduce stress

While the most common form of vagus nerve stimulation is electro stimulation (as in the case for treatment for uncontrolled epilepsy) there is some research suggesting activities like paced breathing may influence brain activity associated with stimulation of the nerve arising from the diaphragm.

I have included below, a sample of a breathing pattern aimed at stimulating, or “lighting up” the vagus nerve:

It’s all about extending the exhale to be longer than your inhale, and noticing how you feel before and after.

Close your eyes.
Notice your breathing.

Start to lengthen your inhale all the way down into your belly
(letting that vagus nerve feel that breath.)
Now lengthen the exhale too, making it longer than your inhale.

At the top of the next deep, belly inhale, pause and hold for 3. 2. 1.
Slowly and deeply exhale, again longer than your inhale.

Repeat for 10 rounds.
Notice how you feel.

Other possible techniques to activate your vagus nerve

Through understanding that numerous forms of paced breathing can impact brain electrical activity, and that this might be mediated by vagus nerve stimulation arising from the diaphragm we can look at other methods of stimulation.

Some of the positive emotional and cognitive benefits we experience through deep breathing, yoga, or aerobic exercise activities could be attributed to cardio-respiratory stimulation of the vagus nerve.

I would like to suggest some other methods, to combine regularly, and assist in managing the stress response and possibly stimulating the vagus nerve:

  • Deep tissue massage
  • Yoga
  • Heat therapy (sauna)
  • Cold exposure (ice baths)
  • Swimming
  • Gym and cardio workouts
  • Time in nature and sunshine
  • Singing and ‘omming’
  • Gargling (loudly!)

While vagus nerve stimulation could be seen as a ‘health hack’ and has certainly developed a trend recently, it’s important to understand this is ongoing research, and the specific techniques mentioned are commonly recognised as relaxation exercises, rather than vagus nerve stimulating exercises. Developing a response to stress, rather than a reaction, is a practice we should prioritise, as it will bring a balanced body and mind which will in turn, let that soul shine!

The connection between a lot of symptoms such as sleep disturbances and digestive problems and an inflamed Vagus nerve is very apparent and should be the first port of call in the process of elimination when attempted to restore balance.

I f you would like to delve into these practices in more depth and with support, please get in touch with me here, or head over to our workshops and book your self on to the Reset Workshop which is coming up in late spring!

 

Sources:

1Medical News Today – Vagus Nerve Stimulation
2Psychology Today – Vagus Nerve
3National Library of Medicine – Vagus Nerve Stimulation

Disclaimer:

This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.

online yoga

Ganesh – the story of the elephant headed god

Hello everyone, I hope you’re well!

So this coming month’s theme for my online yoga classes is deities. A sankalpa (intention) will be set at the beginning of each practice. This intention will be based on the chosen deity of the week and what they represent. The first yoga class will be themed on Ganesh.

The yoga class is for everyone. Suitable for beginners, all the way to advanced. The sequence will include some somewhat challenging asana. Purposely placed to challenge us and entice the ego to come out and play. I will be guiding us inward to focus more on the mindset. Encouraging us to overcome what’s perceived to be an obstacle and learning to move into the postures with strength, ease, and surrender. 

Overcoming Difficult Times

So for those who are in the St Helens and Merseyside area, please feel free to come along to practice with us in St Helens town centre. Or maybe choose the option to practice yoga online in the comfort of your own home.  

So let’s begin with an insight into the beautiful story of Ganesh, so we can become familiar with the moral of the story. 

Traditionally, at the start of a brand new venture, the mantra Om Gam Ganapataye Namaha is used to clear paths to potential difficulties. This chant invokes Ganesh, the acknowledged deity and ‘lord of obstacles’. 

Here is one of my favourite versions…enjoy!

What does Ganesha symbolise?

Also referred to as Ganapati, The Lord of Beginnings, The Remover of Obstacles, and also the deity of fine Fortune, Ganesh is probably one of the most well-known deities. He’s the son of Shiva and Parvati, two of perhaps the most powerful Gods and Goddesses, however, despite the celebrated depictions of his elephant’s head, he wasn’t born that way….

The story concerning how Ganesh got his elephant’s head varies across India – as most things do – however a wide told story goes one thing like this:

The birth of Ganesha

One day Goddess Parvati was at home on Mt.Kailash preparing for a bath. As she didn’t want to be disturbed, she told Nandi, her husband’s (Shiva) cow, to guard the door and let no one pass. Nandi faithfully took his post, intending to carry out Parvati’s wishes. But, when Shiva came home and naturally wanted to come inside, Nandi had to let him pass, being loyal first to Shiva. Parvati was angered by Nandi’s act of defiance, but even more than this, at the fact that she had no one as loyal to Herself as Nandi was to Shiva. So, taking the turmeric paste (for bathing) from her body and breathing life into it, she created Ganesha, declaring him to be her loyal son.

such power did Ganesha possess

The next time Parvati wished to bathe, she posted Ganesha on guard duty at the door. In due course, Shiva came home, only to find this strange boy telling him he couldn’t enter his own house! Furious, Shiva ordered his army to destroy the boy, but they all failed! Such power did Ganesha possess, being the son of Devi Herself!

This surprised Shiva. Seeing that this was no ordinary boy, the usually peaceful Shiva decided he would have to fight him, and in his divine fury severed Ganesha’s head, killing him instantly. When Parvati learned of this, she was so enraged and insulted that she decided to destroy the entire Creation! Lord Brahma, being the Creator, naturally had his issues with this, and pleaded that she reconsider her drastic plan. She said she would, but only if two conditions were met: one, that Ganesha is brought back to life, and two, that he be forever worshipped before all the other gods.

Shiva, having cooled down by this time, and realising his mistake, agreed to Parvati’s conditions. He sent Brahma out with orders to bring back the head of the first creature he crosses that is laying with its head facing North. Brahma soon returned with the head of a strong and powerful elephant, which Shiva placed onto Ganesha’s body. Breathing new life into him, he declared Ganesha to be his son as well and gave him the status of being foremost among the gods, and leader of all the ganas (classes of beings), Ganapati.

 

 

Meaning of the story of Ganesh

At first glance, this story may seem like a myth or a magical tale to share with our children. But, the true magical meaning is veiled. 

Parvati is a form of Devi, the Parashakti (Supreme Energy). In the human body, She resides in the Muladhara chakra as the Kundalini shakti. It’s said that when we rid ourselves of the impurities that bind us, then the Lord automatically comes. This is why Shiva, the Supreme Lord, came unannounced as Parvati was bathing.

Nandi, Shiva’s bull, who Parvati first sent to guard the door represents the divine temperament. Nandi is so devoted to Shiva that his every thought is directed to Him, and he can easily recognise the Lord when He arrives. This shows that the attitude of the spiritual aspirant is what gains access to Devi’s (the kundalini shakti’s) abode. One must first develop this attitude of the devotee before hoping to become qualified for the highest treasure of spiritual attainment, which Devi alone grants.

the great secret is revealed

After Nandi permitted Shiva to enter, Parvati took the turmeric paste from Her own body, and with it created Ganesha. Yellow is the colour associated with the Muladhara chakra, where the kundalini resides, and Ganesha is the deity who guards this chakra. Devi needed to create Ganesha, who represents the earthbound awareness, as a shield to protect the divine secret from unripe minds. It is when this awareness begins to turn away from things of the world, and toward the Divine, as Nandi had, that the great secret is revealed.

Shiva is the Lord and Supreme Teacher. Ganesha here represents the ego-bound Jiva. When the Lord comes, the Jiva (the consciousness in body), surrounded as it is with the murky cloud of ego, usually doesn’t recognise Him, and maybe even ends up arguing or fighting with Him! Therefore, it is the duty of the Lord, in the form of the Guru, to cut off the head of our ego! So powerful is this ego, however, that at first, the Guru’s instructions may not work, as Shiva’s armies failed to subdue Ganesha. It often requires a tougher approach, but, eventually the compassionate Guru, in His wisdom finds a way.

Ganesh Mudra

games mudra

Mudras are gestures created with the hands to focus the mind and direct subtle energy towards a certain place. They’re highly symbolic and are said to be powerful in the yogic tradition.
The Ganesh mudra represents strength and power and is additionally thought to be strengthening for the physical heart, and the muladhara chakra. Position the hands clasped in front of the chest with the elbows wide. This mudra represents both protection, but can also symbolise that our biggest obstacle area is often caused by ourselves. Our doubts, fears, and insecurities are often the only things holding us back (ego). By knowing this, we might realise that rather than seeking outside of ourselves for the answers to life’s issues. The real work lies in removing our obstacles. Maybe if we ask nicely though, Ganesh can lend a hand….

Om Shanti
Lea x

Here is some of my favourite Ganesha homeware…click on the images to take you to store