9 Health Benefits of Ashwagandha the Super Adaptogen

Ashwagandha is an adaptogen, which is a medicinal herb that helps the body adapt to stress and exerts a normalizing effect upon bodily functions.

Ashwagandha means horse’s smell in Sanskrit; the reference meaning, horse like attributes of physical strength and endurance.

Ashwagandha has a surprising number of health promoting benefits and there have been over 200 studies documenting these numerous benefits.

1: Energy and Stamina

Ashwagandha provides a steady level of healthy energy and endurance, eliminating fatigue.

2: Adrenal System

Chronic stress seems to be a constant in a lot of people’s lives. When you are stressed, your body produces higher levels of cortisol which can fatigue your adrenal glands, which also tends to disrupt hormone balances. This leads to symptoms of fatigue, irritability, weight gain and sweet or salty food cravings. Ashwagandha helps to balance cortisol production supporting health adrenal function.

3: Thyroid Hormones

Whether you are suffering from hypothyroidism (under active thyroid or elevated TSH and decreased T4) or hyperthyroidism (thyroid over produces T4, T3, or both), Ashwagandha regulates and balances healthy thyroid hormone production.

4: Anti-Aging

Ashwagandha destroys free radicals which cause damage to your skin. It also increases DHEA and Estrogen levels which helps to increase collagen production that maintains your skins youthful appearance.

5: Mood stabilizer

Ashwagandha also has the amazing ability to decrease anxiety and reduce symptoms of depression. In fact Ashwagandha generally has a calming effect and elevates your mood.

6: Brain Health

Ashwagandha greatly improves brain health by reducing the build-up of amyloid plaques in the brain that cause degenerative diseases such as Dementia, Alzheimer’s, Parkinson’s and Huntington’s Disease. It also stimulates the re-growth of damaged brain cells helping to reduce the symptoms of these degenerative diseases. Ashwagandha also improves the production of acetylcholine which improves cognitive abilities such as memory and learning.

7: Diabetes

Ashwagandha helps improve the symptoms of diabetes by lowering after meal and fasting blood sugar levels and improving insulin sensitivity.

8: Cancer Prevention

Ashwagandha helps to block the growth of cancer cells (breast, lung, central nervous system and colon) due to immune boosting and antioxidant properties. It increases the production of white blood cells which makes the body better able to fight cancer and also the effects of chemotherapy.

9: Reduces Pain and Stiffness in the Joints

As Ashwagandha is a powerful antioxidant, it greatly reduces inflammation in the body, thereby reducing joint pain and stiffness.

Recommended Dosage: 500-1000 mgs twice daily

The Top 5 Areas Chiropractic Care Benefits

Chiropractic can be defined as a discipline in health care that revolves more on inherent recuperative body power to allow it heal on its own without the need to use surgery or drugs. It focuses on the relationship between spine structure and function of the nervous system and how it affects the restoration and preservation of health. Chiropractors offer varying solutions depending on the health issue at hand to aid the most natural healing possible. This is indeed a treatment option that has become very popular mainly because of the various benefits it comes packed with.

1. Pain management

It is normal for the body to experience the pressure and stress, but this can cause micro injuries typically ignored until they develop into severe health issues that affect you. If you have a physically demanding job or a schedule that is rigorous then you remain exposed to these kinds of injuries. Chiropractic care offers preventative pain management when you take care of your musculoskeletal system on a regular basis. Prevention is always better than cure and this is what the treatment will do for you when you make the early decision to get help.

2. Body relaxation

Busy schedules can take a toll on you and when this happens you risk being exposed to stress. Tense and misaligned skeletal, nervous and muscular systems lead to a nervous system that is stressed out in the same manner. Stress can develop into so many health issues but with the help of chiropractic care, it is possible to balance out the body so you are able to enjoy stress relief and boost your moods and energy levels.

3. Posture enhancements

One of the effects of office work is that you remain in the same position for too long and this can lead to posture issues. Apart from your line of work, how you carry yourself can also affect posture and the impact it has on body functions. With chiropractic intervention, you will be able to get to the root of the problem right from the spine and have the issue addressed so your posture can be improved and enhanced in the process. The treatment addresses height difference, curvatures, outward turning, inward turning, tilting and stance. When all these areas are touched on you will be able to stand stronger.

4. Body performance improvements

Chiropractic treatment helps increase oxygenation, reduces muscle spasms, improves circulation and even decreases the lactic acid levels in the body. It enhances flexibility too, and ensure that nutrients are delivered efficiently to the cells and this means quicker recovery. When all important body functions have improved on, then you perform much better in all that you do.

5. Pain relief

Apart from preventing pain, chiropractic care also works in eliminating existing pain. It effectively addresses neck pain, back pain, and shoulder pain among other kinds of pain without using drugs. Spine adjustments relieve and treat pain around the knees and hips and other parts of the body effectively and safely for that matter.

7 Ways to Lower Your Carbohydrate Intake

A low-carb diet can have many health benefits. It can help keep weight down and lowers the chance of developing illnesses such as diabetes. However, it can be easier said than done. Try following our 7 easy ways to keep carbohydrates in your diet to a minimum.

#7 Skip the Fruit Juice

Fruit juice contains little fiber and is full of sugar and carbohydrates, much like any other sugar-filled beverage. The best thing is to stick to water, but if you want to add a little extra flavor, try adding a slice of lemon or lime to spice things up a little.

Take home message: Just because it says ‘fruit juice’ doesn’t mean it is better for you than any other sugary drink; it’s best to stick to water.

#6 Have Eggs for Breakfast

Many breakfast foods such as breads and cereals are high in carbohydrates. Eggs can provide a tasty breakfast meal without loading you up on carbs. They are also full of protein, just be sure to skip the toast.

Take home message: Eggs are a high protein, low carb, breakfast alternative if you are trying to control your carbohydrate intake.

#5 Eat low Carbohydrate Snacks

You may be doing a great job keeping carbohydrates to a minimum when it comes to your main meals, but those snacks can add up. Treats like pretzels and chips are loaded with unwanted carbs. Instead, opt for cheese, almonds or walnuts.

Take home message: Keeping your carbohydrate intake in check when it comes to snacks is just as important as managing it during main meals.

#4 Make Sure Your Dairy Intake is Low Carbohydrate

Dairy products are very tasty and very healthy, but some are loaded with carbohydrates. Fruit flavoured yoghurt and frozen yoghurt are often high in sugar and carbohydrates. Stick with Greek yoghurt and cheese for a low carb alternative. Take home message – remember to choose dairy that is low carb to get the full benefits of dairy products without any unwanted carbohydrates.

Take home message: Remember to choose dairy that is low in carbohydrates to get the full benefits of dairy products without any unwanted carbohydrates.

#3 Switch Potatoes and Bread for Vegetable

When given the choice between potatoes and bread or vegetables, particularly when eating out, always opt for vegetables. Where possible, make sure the vegetables are non-starchy such as carrots, peas or corn.

Take home message: Eating out can be a challenge, so always ask for vegetables instead of a carb-loaded side.

#2 Eat Plenty of Protein

Eating a healthy, high protein source at each meal can make it easier to reduce those carbs. Protein such as meat, poultry, eggs and nuts not only add flavor and variety to meals, but they also make you feel fuller for longer, therefore you will be less likely to reach for an extra piece of bread

or high-carb dessert.

Take home message: Eating a healthy protein at each meal is an easy way to lower your carbohydrate intake.

#1 Cut out Bread

Whilst bread might be a staple in many diets, it is often low in fiber and high in carbohydrates, this is particularly true of white bread. If you are trying to decrease your carbohydrate intake, the simplest and most effective way is to eliminate bread.

Take home message: Whole grain bread contains nutrients, but is also incredibly high in carbohydrates and you can ingest these nutrients through other foods.

Reducing your carbohydrate intake can be difficult, but hopefully, these steps will help you to form healthy habits when it comes to implementing a low-carb diet.