Soothe your stress with ashwagandha
Stress is something we all experience, regardless of our job, where we live, or our family situation. Stress is the body's reaction to environmental stimuli (stressors). Natural and healthy to a certain degree, stress can motivate us and drive us forward in life. However, too much stress and the inability to manage it can have dramatic consequences for a person's health.
In Canada, statistics reveal the prevalence of stress in our modern society. Nearly 75% of Canadian workers report feeling "stressed." Among these, more than a third of workers feel "very stressed." While stress has many sources, 60% of highly stressed individuals indicate that work is the primary cause1.
The cost of high stress levels to the Canadian economy is exorbitant. It is estimated that $20 billion is spent or lost annually treating stress-related problems. An incredible 75% of workplace disabilities are due to stress2.
Main Causes of Stress in Canada
– work
– financial problems
– time management (not enough time)
– family problems
– personal problems (health, school, relationships, anxiety)
(Source: Statistics Canada)
The Dark Side of Chronic Stress
Stress triggers the production of adrenaline in the body to allow the person to react to a stressful situation. Heart rate, body temperature, endocrine reaction, and anxiety all increase. Productivity increases for a short period, but fatigue and exhaustion can follow, and if stress is prolonged, health problems can arise.
High levels of chronic stress are linked to mental health problems. The Mental Health Commission of Canada points out that anxiety, depression, insomnia, and fatigue, as well as alcohol and drug abuse, are more common in people experiencing extreme stress3. These problems can lead to amnesia, poor brain performance, anxiety disorders, and accelerated aging. Furthermore, given the mind-body connection in humans, stress problems can go beyond mental issues to become physical illnesses. Heart disease, arthritis, joint and respiratory problems, diabetes, migraines, metabolic syndrome, increased obesity risk, poor sexual performance, and weakened immune systems all worsen in the shadow of long-term stress.
Solutions for Managing Stress and Anxiety
The pharmaceutical industry offers a wide range of medications to help people cope with stress. Some common prescription drugs include anxiolytics (tranquilizers), such as benzodiazepines (Valium, Xanax) and beta-blockers to relieve anxiety symptoms, or sleeping pills to aid sleep. Possible negative effects of these medications include dependence, reduced effectiveness due to frequent use, amnesia, cognitive decline, and withdrawal symptoms. Dependence can appear in as little as two weeks with some medications4.
To avoid the potential risks of pharmaceutical drugs targeting stress and anxiety, the Canadian Mental Health Association suggests lifestyle modifications to help the mind and body cope with stress5:
- identify the source of stress and develop a reduction plan;
• get enough sleep (7 hours a day) to allow the mind and body to heal;
• periodically engage in vigorous exercise to help reduce stress;
• practice yoga and deep breathing exercises, and get massages to calm the mind and body;
• eat healthily by consuming fruits and vegetables, lean meats, and proteins;
• start the day with a good breakfast and drink water throughout the day;
• adopt a positive attitude and an optimistic outlook on life;
• surround yourself with close, supportive people.
Natural dietary supplements can help the body and mind cope with stressful situations. Nutrients such as omega-3 fatty acids, B vitamins, and magnesium have been shown to be helpful. Traditional herbal remedies have long helped the body function under conditions of mental or physical stress.
Adaptogens — For Natural Stress Resistance
Plants that can improve the ability to cope with stress are classified as adaptogens. These are plants with medicinal components that can help normalize body functions during periods of mental and physical stress to rebalance and regenerate a person. A number of plants are classified as adaptogens. The best plant adaptogens are those that possess the following characteristics6:
1) they reduce stress-induced damage;
2) they are safe and beneficial, even at higher than normal doses;
3) they are free of negative effects such as withdrawal;
4) they avoid affecting normal body functions more than necessary.
One plant that meets all the requirements of a true adaptogen is ashwagandha (Withania somnifera). Its name means "smell of horse" due to its distinct odor and its ability to give a person the "strength of a horse." Ashwagandha root has been used for thousands of years in Ayurvedic medicine as a rejuvenating herb that improves the performance of several body systems and organs: neurological, immune, endocrine, reproductive, and energy production systems.
Ashwagandha has long been used as an adaptogen, and even some basic clinical trials show promise. A unique full-spectrum ashwagandha extract was tested in a double-blind, placebo-controlled clinical study aimed at evaluating the plant's full potential to help humans manage stress and anxiety. This branded ashwagandha extract, KSM-66®, has been called the "world's best ashwagandha."
KSM-66® — Ashwagandha for Mental Stress
KSM-66® is a superior ashwagandha extract for several reasons. Firstly, it is a root-only extract. In Ayurvedic medicine, only the root extract is used, not the leaves. KSM-66® extract has the highest percentage of active withanolides (5%) of all ashwagandha root extracts. It is a full-spectrum extract that contains the complete profile of naturally occurring nutrients found in ashwagandha. Most importantly, KSM-66® extract is supported by extensive clinical studies for its many benefits (see "Why KSM-66® Ashwagandha?" section for more information on this unique extract).
The adaptogenic properties of KSM-66® extract in helping people cope with stress and anxiety were evaluated in 2012 in a double-blind, placebo-controlled study. The two-month study was conducted with healthy individuals who complained of mental stress. A daily dose of two 300 mg capsules was administered to the experimental group, and two placebo capsules were administered to the control group.
Both groups were assessed based on four factors using three different self-assessment questionnaires and a blood test:
-
Perceived Stress Scale (PSS)— The most commonly used psychological scale to assess perceived stress. The experimental group reported a 44% reduction in perceived stress, while the placebo group reported only a 5.5% reduction7.
• General Health Questionnaire 28 (GHQ-28)— The questionnaire is a self-assessment tool used to quantify events indicating stress, including "anxiety and insomnia," "social dysfunction," and "severe depression." The experimental group reported a 72% reduction in stressful events, while the placebo group reported only a 2% reduction8.
• Depression, Anxiety, and Stress Scale (DASS)— Another assessment tool used to quantify events indicating stress, including "depression," "anxiety," and "stress." The experimental group reported a 72% reduction in such events, while the placebo group reported only a 5% reduction9.
• Serum Cortisol Levels— Cortisol is a hormone found in the blood whose level increases in times of stress. Cortisol levels were measured before and after the study period in both the experimental and placebo groups. Levels were the same at the start of the study in each group, but after 60 days, the experimental group showed a 28% reduction in cortisol levels, while the placebo group showed only an 8% reduction10.
• The study concluded that KSM-66® improved a person's resistance to stress and anxiety. Furthermore, the extract performed its job safely, causing no side effects or adverse reactions beyond those manifested by the placebo group11.
Researchers believed that ashwagandha's ability to reduce blood cortisol levels was the main reason for its effectiveness against symptoms of stress and anxiety. In stressful mental or physical situations, cortisol levels can be 20 times higher than normal due to excessive secretion of adrenocorticotropic hormone (ACTH)12. High cortisol levels result in increased heart rate, blood pressure, and blood sugar. For short periods, high cortisol can be life-saving by focusing all body systems on survival. However, for long periods, high cortisol can have adverse effects on anxiety, depression, digestive disorders, heart disease, sleep problems, weight gain, memory, and concentration13.
KSM-66® — Ashwagandha for Men and Women
KSM-66® extract can be used by both men and women. It is an adaptogen that helps improve the body's performance and adaptation to stress. It has been noted that high cortisol levels correspond to a reduction in testosterone concentration in men and progesterone in women. KSM-66® has been shown to increase testosterone production and sperm activity in men by lowering cortisol levels16,17. For women, an upcoming study shows that KSM-66® improves female sexual function, and generic ashwagandha has even been observed to increase progesterone concentration, again by reducing cortisol levels18, 19.
Ashwagandha helps balance hormone levels in a sex-specific way when they are deficient. The plant helps produce testosterone in men, but not in women, and helps produce progesterone in women, but not in men.
KSM-66® — Research Continues
Published studies on KSM-66® focus on stress and anxiety, cardiorespiratory endurance, male fertility, muscle strength, and female sexuality. New studies have been undertaken in other areas of human health. Here are the topics of those that have been completed and are awaiting publication or are underway:
- memory and cognition;
• sleep, calmness, and relaxation;
• stress and weight management;
• hot flashes, menopausal symptoms;
• stress and immunity;
• emotional well-being;
• thyroid gland health;
• anti-aging.
It is clear that KSM-66® ashwagandha has been shown to be a safe and effective adaptogen, and research continues to document its many uses. Users of this unique plant extract will quickly understand why it was recently selected as the "best botanical ingredient" by Engredea at Natural Products Expo, the world's largest natural health product exhibition.