Ashwagandha : Uses and Benefits for Diabetes

Well, if you're searching for a natural remedy promising health improvements in general, especially in diabetes management, then here is your answer: Ashwagandha! An ancient herb, grounded in traditional Ayurvedic medicine, it has been generating buzz in modern science for its diverse health benefits, especially for those who deal with diabetes.

Ashwagandha is an adaptogenic herb : it can facilitate your body's resistance to both physical and mental stress. Ashwagandha has been in use for thousands of years in Ayurvedic medicine, it is used for improving human longevity, vitality, and the balance of the human body. In recent clinical studies, it was increasingly recognized to have the capability of enhancing insulin sensitivity and glycemic control, which makes it very applicable to the management of diabetes.

Ashwagandha Benefits for Diabetes

Is Ashwagandha Good for Diabetes? Yes, it is!

Research shows that ashwagandha can help manage blood sugar levels and improve insulin sensitivity, making it particularly helpful for people with Type 2 diabetes. Let’s break down the benefits:

• Improved Insulin Sensitivity

  Ashwagandha helps make cells more sensitive to insulin, the hormone responsible for lowering blood sugar. By improving insulin sensitivity, the herb helps people with diabetes naturally reduce elevated blood glucose levels.

• Lower Fasting Blood Sugar Levels

  A 2021 study found that ashwagandha significantly reduced fasting blood sugar levels, especially in people with diabetes. This shows that ashwagandha can work alongside insulin to help control blood sugar naturally.

• Reduces Stress

  Stress can raise blood sugar levels, making diabetes harder to manage. Ashwagandha is known for lowering cortisol, the stress hormone. By reducing stress, it helps people control their diabetes more effectively and prevents stress-related blood sugar spikes.

• Helps with Weight Management

  Ashwagandha is also linked to improved metabolism and fat loss. Since excess body weight is a major risk factor for Type 2 diabetes, the herb's ability to help with weight management adds another benefit to its role in managing the condition.

Other Health Benefits of Ashwagandha

Although its contribution to diabetes management is impressive, ashwagandha has much more to offer beyond sugar control. Some of these added benefits are listed as follows:

• Heart Health: Ashwagandha lowers blood pressure and cholesterol while maintaining cardiovascular well-being, which is essential for diabetics since they are susceptible to heart diseases more often than others.
• Boosts Immune System: Ashwagandha has been known to boost the body's improvement of white blood cells. Despite this, it is advantageous in preventing other infections, though it is not particularly helpful for diabetics who usually have poor immunity.
• Promotes Sleep and Reduces Anxiety: Ashwagandha helps improve sleep and reduce anxiety, both of which can affect blood sugar levels if not managed properly..
• Increases Muscle Mass and Strength: Ashwagandha is sometimes administered for athletic performance improvements, muscle building, and endurance.

How to Use Ashwagandha

Ashwagandha is easy to add to your routine through various recipes or supplements. Here are some simple ways to enjoy its benefits:

Ashwagandha Banana Shake

A refreshing and nutritious drink.

Ingredients:

• 1 raw banana
• 1 cup milk
• 1 tsp Ashwagandha powder

Instructions:

Blend all ingredients until smooth and serve chilled.

Ashwagandha Infused Tea

A calming tea for relaxation.

Ingredients:

• 1 tsp Ashwagandha powder
• 1 tsp grated ginger
• 2 cups water

Instructions:

Boil water, add ingredients, simmer for 5 minutes, strain, and enjoy.

Ashwagandha Supplements

Using a certified supplement like Stress and Sleep helps with better sleep quality and stress management.

Shrikhand with Ashwagandha

Enhance this creamy dessert with a health boost.

Ingredients:

• 1 cup yogurt
• 4 to 5 pieces of Elaichi (Green cardamom)
• 5 to 10 pieces of Pistachios
• Pinch of Stevia (For Flavouring)
• ½ tsp Ashwagandha powder
• Pinch of Saffron (For Flavouring)

Instructions:

Strain fresh curd for 4 hours or overnight. Soak saffron in warm milk and crush cardamom. Mix Stevia, saffron milk, and cardamom with hung curd, beat until smooth. Chill for an hour, garnish with pistachios, and enjoy.

Ashwagandha Golden Milk

A soothing bedtime drink.

Ingredients:

• 1 cup milk
• ½ tsp turmeric
• ½ tsp Ashwagandha powder

Instructions:

Heat milk, add ingredients, simmer for 2 minutes, and enjoy warm.

Consuming 250 to 500 mg of Ashwagandha per day is generally safe, but always consult your dietitian for personalized recommendations.

Precautions When Using Ashwagandha

Despite the enormous benefits of Ashwagandha for diabetes and more, it is not suitable for everyone. Consider the following precautions:

• Pregnancy and Nursing: Avoid Ashwagandha during pregnancy and breastfeeding as it may cause complications, including miscarriage.
• Autoimmune Diseases: It may worsen conditions like lupus, rheumatoid arthritis, or multiple sclerosis due to its immune-boosting properties.
• Interaction with Medications: Consult a healthcare professional if taking thyroid, blood pressure, or diabetes medications to avoid interactions.
• Surgery: Discontinue Ashwagandha at least two weeks before surgery as it may affect the central nervous system during anesthesia.

Ashwagandha Side Effects

While Ashwagandha is generally considered safe, it can cause side effects, especially at high doses or with prolonged use. These side effects include:

• Gastrointestinal Problems: Large amounts can lead to upset stomach, diarrhea and nausea.
• Toxicity to the Liver: Liver toxicity has been reported in some cases. To minimize risk, follow prescribed doses.
• Drowsiness: Ashwagandha may cause drowsiness, particularly when taken with sedative medications or similar herbs.

Conclusion: Is Ashwagandha Good for Diabetes

Since scientific research has picked up from this ancient traditional practice for centuries, ashwagandha for diabetes remains an age-old herbal medicine for controlling blood sugar levels, reducing stress levels, and generally keeping a healthy body. While it is not a replacement for medical treatment, it may act as an excellent addition to your diabetes management. Still, like any supplement, one should not rush into it without caution, consulting a healthcare provider first; otherwise, there might be a risk of interference or even adverse reactions.