Ashwagandha, a popular adaptogen herb, has been used for centuries to promote overall health and well-being. Recent research has shown that Ashwagandha supplementation can help to create a runner’s high by increasing the release of feel-good hormones during exercise. In this blog post, we will explore the history of Ashwagandha, its common uses, and how it can be used to enhance your exercise experience. We will also delve into the science behind the runner’s high, and the specific mechanisms by which you can achieve your Runner’s High with Ashwagandha supplementation.
Introduction
Ashwagandha, also called Withania somnifera, is a popular herb used in Ayurvedic medicine for centuries to improve overall health and well-being. It’s a type of plant that comes from India and North Africa, it comes in forms like powder, capsules and tinctures. Ashwagandha can help reduce stress, anxiety, and fatigue, improve cognitive function, increase muscle mass and strength, and promote better sleep. It’s also known as Indian ginseng, winter cherry, and asgandh.
It is an adaptogenic herb, which means it helps your body feel better when it’s feeling stressed. It helps your body balance itself when things are not going well, like when you’re feeling sad, worried or tired. Ashwagandha helps your body make the right amount of chemicals it needs to feel better, like happy hormones. It also helps your body fight off sickness and infection. Other examples of adaptogenic herbs are rhodiola, ginseng, licorice root, holy basil and eleuthero.”
How Exercise Can Make You Happy
Exercise can make you happy by releasing feel-good hormones such as endorphins, dopamine, and serotonin. These hormones interact with the receptors in your brain that regulate mood, pain, and stress. Exercise can also improve cardiovascular health, which is linked to better mental health and well-being. Studies have shown that both cardiovascular and resistance training can increase the release of these hormones and contribute to a runner’s high. The runner’s high is a state of euphoria that is often experienced by runners and other endurance athletes, and is characterized by feelings of happiness, energy, and well-being.
How Ashwagandha Supplementation can Help Create Euphoria During Exercise
Ashwagandha is known for its ability to reduce stress and anxiety, which can be beneficial for those who experience exercise-induced stress. Ashwagandha has been found to increase the release of feel-good hormones such as dopamine and serotonin, which can help to create a runner’s high. It also improves cardiovascular health and can increase muscle mass and strength, which can help to enhance the exercise experience. Additionally, Ashwagandha has been found to reduce cortisol levels, which is a stress hormone that can inhibit the release of endorphins during exercise. By reducing cortisol levels, Ashwagandha can help to increase the release of endorphins, which can contribute to the runner’s high.
Ashwagandha has also been found to have anti-inflammatory effects, which can help to reduce depression and anxiety. Inflammation in the body has been linked to depression and anxiety, so by reducing inflammation, Ashwagandha can help to improve these conditions.
It also has been shown to improve the function of the immune system, which can also help to reduce depression and anxiety. Studies have shown that Ashwagandha can improve the function of natural killer cells, which are a type of white blood cell that is responsible for fighting off pathogens and cancer cells. When the immune system is functioning properly, it can help to reduce inflammation and stress in the body, which can lead to reduced symptoms of depression and anxiety.
Also, it’s important to keep in mind that Ashwagandha can have sedative effects, so it’s best to avoid taking it in the evening if you’re planning to exercise the next day.
How Does Ashwagandha Decrease Cortisol in the Body?
Ashwagandha has been found to decrease cortisol levels through several mechanisms. One of the main ways it does this is by directly inhibiting the activity of the enzyme that is responsible for the production of cortisol, called 11β-hydroxysteroid dehydrogenase type 1 (11β-HSD1). By inhibiting this enzyme, Ashwagandha can decrease the amount of cortisol that is produced by the body.
Another way Ashwagandha decreases cortisol levels is through its ability to reduce stress and anxiety. Stress and anxiety can lead to an increase in cortisol levels, so by reducing these feelings, Ashwagandha can indirectly decrease cortisol levels. Studies have shown that Ashwagandha can reduce stress and anxiety by increasing the levels of GABA, a neurotransmitter that is responsible for promoting feelings of calm and relaxation.
Ashwagandha also has been found to act on the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for regulating the body’s response to stress. The HPA axis is a complex system that involves the hypothalamus, pituitary gland, and adrenal gland, and is responsible for releasing stress hormones such as cortisol in response to stress. Ashwagandha has been found to reduce the activity of the HPA axis, which can help to decrease cortisol levels.
Additionally, Ashwagandha has been found to improve the function of the immune system, which can also help to decrease cortisol levels. Studies have shown that Ashwagandha can improve the function of natural killer cells, which are a type of white blood cell that is responsible for fighting off pathogens and cancer cells. When the immune system is functioning properly, it can help to reduce inflammation and stress in the body, which can lead to decreased cortisol levels.
Practical Application
To get the most out of Ashwagandha supplementation, it is best to take it about 30 minutes before exercise. The perfect dosage for Ashwagandha is about 300-500 mg per day, but it’s always best to consult with a healthcare professional before starting any new supplement regimen. It’s also important to note that Ashwagandha can have sedative effects, so it’s best to avoid taking it in the evening if you’re planning to stay active following your workout.
Ashwagandha: Risks and Side Effects
Ashwagandha is generally considered safe when used as directed. However, like any supplement or medication, there may be some side effects and risks associated with taking it.
The most common side effects of ashwagandha include:
- Upset stomach
- Diarrhea
- Vomiting
- Headache
- Drowsiness
- Insomnia
Warning
Some people may experience allergic reactions such as skin rashes or hives after taking Ashwagandha. If you experience any unusual symptoms, it’s important to stop taking Ashwagandha and consult a healthcare professional.
Ashwagandha may interact with certain medications, such as those used to treat thyroid conditions, blood pressure, and blood sugar levels. If you’re currently taking any medications, it’s important to consult with a healthcare professional before taking Ashwagandha.
It’s also important to note that Ashwagandha may have sedative effects, so it’s best to avoid taking it in the evening if you’re planning to exercise the next day. Also, pregnant or breastfeeding women should not take Ashwagandha without consulting with a healthcare professional first.
Ashwagandha is not recommended for children because there is a lack of research on its safety and effectiveness in this population. While Ashwagandha is generally considered safe for adults when used as directed, its effects on children have not been well studied. Therefore, it is not possible to determine the appropriate dosage and potential side effects for children. Additionally, the use of ashwagandha by children may cause hormonal imbalances and can affect normal growth and development.
It is always best to consult with a pediatrician or a healthcare professional before giving any supplement to a child. They will be able to assess the risks and benefits of taking Ashwagandha, and will be able to recommend an appropriate dosage and treatment plan if necessary.
Conclusion
Ashwagandha is a powerful adaptogenic herb that has been used for centuries to promote overall health and well-being. Recent research has shown that Ashwagandha supplementation can help to create a runner’s high by increasing the release of feel-good hormones during exercise. Consult with your healthcare provider prior to taking Ashwagandha.