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14 Super Benefits Of Ashwagandha

ashwagandha

Ashwagandha or Withania somnifera is an ancient Indian herb also known as the Indian ginseng or winter cherry. It is a powerful herb with many unique properties which are essential for healthy functioning of the human body.

It’s been used since ancient times for a wide variety of conditions it’s well known for its restorative and rejuvenating benefits. It is considered as one of the finest herbs in traditional Ayurvedic medicine.

So here’s a list of 5 essential benefits of this super miracle herb.

  1. Relief from stress

It can help the body adapt to stress and produce calming effect when the body goes into fight or flight mode and releases cortisol. 

2.Thyroid imbalances

Studies have shown it having thyroid balancing properties. In one study , mice were given its extracts daily for 20 days.  Results showed an increase in levels of serum T3 and T4 without a significant increase in iodothyronine 5′-monodeiodinase indicating an increase in thyroid function.

3.Prevents hair fall

Due to its antioxidant properties and hormone balancing effects it can help in preventing hair fall and make hair more shiny and smooth.

4.Antioxidants

It is rich in antioxidants which protect our cells from damage by free radicals.

5.Improves male fertility

A 3-month study of 75 men experiencing infertility, after taking 5 grams daily dose  of ashwagandha there was an increase in sperm count and motility.

In another study  after taking it for 90 days the average sperm concentration rose to about a hundred and sixty-seven percent.

6.Improves memory

Studies show that it improves spatial and visual memory and helps prevent nerve cell degeneration. 

Healthy men were given 500 mg of ashwagandha per day for two weeks. Their performance was significantly better compared to those given a placebo.

7. Cancer prevention 

Ashwagandha has been shown to inhibit the ability of cancer cells to reproduce. It prevents cancer cells from forming new blood vessels that support its growth. Studies have shown that it produced a marked increase in lifespan and decrease in tumor weight in animals with cancer of the lymphatic system.

8. Anxiety relief

Some clinical research shows that taking ashwagandha can reduce some symptoms of anxiety or anxious mood.

9. Reduces cortisol levels

High levels of cortisol increase inflammation in the body. Human trials carried out by using ashwagandha  showed reduction in cortisol levels up to 26%. The participants also had a lower fasting blood sugar level.

10. Improves symptoms of Parkinson’s 

Preliminary research has shown ashwagandha in combination with other herbs  improves Parkinson’s symptoms.

11. Weight loss

In one study 52 adults under chronic stress took a placebo or 300 milligrams of ashwagandha twice per day. After 8 weeks the placebo group lost 1.5 % of body weight compared to 3 %  of those taking ashwagandha. The body mass index scores improved 1.4 % in the placebo group and 3 %in the ashwagandha group.

12. Improvement in ADHD

Clinical research has shown that an herbal product containing ashwagandha may improve impulse control and attention  in children with ADHD.

13. Relief in Arthritis

Preliminary research has shown that ashwagandha along with a zinc complex might improve symptoms of arthritis.

14. Increased energy

It is an adaptogen which supports the central nervous system and boosts energy naturally. There is an increase in ability and stamina while performing normal tasks.

So this is a beneficial herb that can be used in various conditions and can balance the body in many ways. It also stimulates the immune system and decreases inflammation.

What is the English name for ashwagandha?

Ashwagandha or Withania somnifera is an ancient Indian herb also known as the Indian ginseng or winter cherry.

Is Ashwagandha good for sleep?

It improves the quality of sleep and can be used to treat insomnia . Triethylene glycol a compound that promotes sleep induction i present in the leaves of the plant.

Is Ashwagandha good for weight loss?

In one study 52 adults under chronic stress took a placebo or 300 milligrams of ashwagandha twice per day. After 8 weeks the placebo group lost 1.5 % of body weight compared to 3 %  of those taking ashwagandha.

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Mindfulness Exercises for Stress Management

mindfulness exercises

Mindfulness is an astounding tool for stress management and overall wellness as it may be used at virtually any time and may quickly bring lasting results. The following mindfulness exercises are easy and convenient, and may lead you to a deeper experience of mindfulness in your daily life.

Meditation

Meditation brings a lot of advantages in its own right, and has been one of the most popular and traditional ways to accomplish mindfulness for centuries, so it tops the list of mindfulness exercises. Meditation gets to be easier with practice, but it need not be hard for beginners. Simply discover a comfortable place, free of distractions, and calm your mind.

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Deep Breathing

That’s correct: mindfulness may be as easy as breathing! Seriously, though, among the most uncomplicated ways to experience mindfulness, which may be done as you go about your day-to-day activities (convenient for those who feel they don’t have time to meditate), is to center on your breathing.

Breathe from your belly instead of from your chest, and try to inhale through your nose and out through your mouth. Centering on the sound and rhythm of your breath, particularly when you are upset, may have a calming effect and help you stay grounded in the here and now.

Housecleaning

The term “housecleaning” has a literal meaning (cleaning up your actual house) as well as a non-literal one (doing away with “emotional baggage”, letting go of things that non longer serve you), and both may be great stress relievers! Because clutter has several hidden costs and may be a subtle but significant stressor, housecleaning and decluttering as a mindfulness exercise may bring lasting benefits.

To bring mindfulness to cleaning, you first have to view it as a positive event, a drill in self-understanding and stress relief, instead of merely as a chore. Then, as you clean, center on what you’re doing as you’re doing it — and nothing else.

Feel the warm, soapy water on your hands as you rinse dishes; experience the vibrations of the vacuum as you cover the area of the floor; enjoy the warmth of the laundry as you fold it; feel the freedom of relinquishing unneeded objects as you put them in the donations bag. It might sound a bit silly as you read it here, but if you approach cleaning as a drill in mindfulness, it may become one.

Honoring Your Thoughts

A lot of stressed and busy individuals find it hard to stop centering on the rapid stream of thoughts consuming their mind, and the idea of sitting in meditation and holding off the onslaught of thought may really cause more stress! If this sounds like you, the mindfulness drill of observing your thoughts may be for you. Instead of working against the voice in your head, you sit back and “honor” your thoughts, instead of becoming involved in them. As you notice them, you may find your mind calming, and the thoughts becoming less stressful.

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Make Your Own!

You’re likely now getting the idea that virtually any activity may be a mindfulness exercise, and in a way, you’re correct. It helps to practice meditation or a different exercise that truly centers on mindfulness, but you are able to bring mindfulness to anything you do, and find yourself less stressed and more grounded in the procedure.

Moreover you do not need to do mindfulness exercises for periods to reap the benefits. Just doing it for 2 minutes a day in the beginning is enough.

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The Amazing Benefits of Guided Meditation

guided meditation

Meditation is becoming a more popular way to beat stress, improve focus and enhance the quality of life. Meditation has a lot of positive effects. But many people get frustrated and do not know where to begin. Here guided meditation can play an important role.

So let us look at some of the benefits of guided meditation,

Guided meditation is easy and does not require you to do anything. In this meditation, the guide will walk you through the whole process. This is excellent for beginners.

Guided meditation also harnesses the power of visualization. This is important to create positive changes fast. Creative Visualization is used for self-improvement in all walks of life. In guided meditation, you achieve a deep state of relaxation that the images you visualize become very vivid. Positive suggestions in such a state give immediate benefits. You will feel better physically, emotionally and mentally.

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Everybody has a different goal, and guided meditations can be tailored to achieve specific outcomes. Guided meditation with a specific goal will include positive visualization and suggestions. This is very difficult in case of unguided meditation.

Guided meditation is very effective in personal transformation. It can be used to release the power of the subconscious mind. It has a positive effect on cognitive abilities, helps you focus more, improves concentration and memory power.

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It improves mental wellbeing and manages depression and anxiety.

It improves creativity and right brain thinking.

Improves physical health by slowing down your heart rate.

Creates new connections between the right and left hemispheres of the brain.

It helps in managing anger issues.

Strengthens mindfulness which results in kindness, compassion, and forgiveness.

Finally,

Studies show that 90% of people who are committed to meditation daily feel changes in their lives in a matter of weeks.

Hence guided meditation is the way forward.

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