Madeeha Syed

Explore the holistic benefits of Ashwagandha for health and wellness with Meri Sehat. Learn about its uses, potential effects, and considerations.

Ashwagandha: The All-Rounder Herb For Health And Wellness

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Do Supplements And Herbs Cure Depression?

Introduction

As predicted earlier by the World Health Organization (WHO), major depressive disorders now account for a major illness in the world<a href="#accordion">[1]</a>, especially since the emergence of <a href="https://www.merisehat.pk/disease/covid-19">COVID-19</a>. As the pandemic rapidly swept across the globe, it induced a considerable degree of fear, worry and concern in populations at large. Additionally, social isolation and loneliness worsened mental health worldwide.&nbsp; 
&nbsp;

Major depressive disorder is a major contributor to the incidences of suicide and ischemic heart disease. Moreover, it is the second leading cause of years lived with disability (YLDs) worldwide<a href="#accordion">[2]</a>. <a href="https://www.merisehat.pk/disease/depression">Depression</a> not only affects day-to-day activities but also decreases the quality of life and well-being of people. The mood disorder can present with mild to potentially debilitating and life-threatening symptoms.&nbsp;

&nbsp;

Over the years, the increase in the prevalence of psychiatric disorders, depression, anxiety, and insomnia has led to a search for more effective treatments. For this reason, people look to manage depression with more natural remedies. Hence, treatment (often self-treatment) with supplements and herbs continues to gain popularity. But natural does not always mean safe or effective.&nbsp; 
&nbsp;

Herbal formulas are commonly prescribed for the treatment of mental illnesses. More people are now turning to herbal medications because of the various side effects, high prices, and increased relapse rates associated with prescription medications. Over the past decade, several studies have been conducted on the mechanism of action of supplements and herbal medications for treating depression, anxiety, and insomnia.&nbsp;

&nbsp;

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Understanding the role of natural remedies  in treating depression

Below are some supplements and herbs that are most widely used for the treatment of depression:&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Omega-3 fatty acids&nbsp;</h5>
	</li>
</ul>

Omega-3 fatty acids are essential fats that help with treating depression. A randomized control trial conducted on pregnant women in 2020 concluded that omega-3 fatty acids significantly improve symptoms of depression and postpartum depression<a href="#accordion">[3]</a>. Supplements containing the two omega-3 fatty acids eicosatetraenoic acid (ECA) and docosahexaenoic acid (DHA) are most effective. Omega-3 supplements containing 60% or more eicosapentaenoic acid (EPA) show an overall positive effect on treating depressing symptoms<a href="#accordion">[4]</a>. While there is a lack of research to support the argument, the supplement is a well-tolerated and considered healthy addition to your diet that may help treat the mood disorder.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>NAC (N-acetylcysteine)&nbsp;</h5>
	</li>
</ul>

NAC is a precursor of glutathione, an important antioxidant in your body. It is essential for protecting cells against oxidative damage and regulating inflammation<a href="#accordion">[5]</a>. Studies have shown that people with depression are more likely to have higher levels of inflammatory markers. Thus, taking NAC may reduce inflammation and relieve the symptoms of depression. Doses of 2 to 2.4 grams in a day are thought to help treat mental health conditions. 
&nbsp;

<ul>
	<li>
	<h5>Vitamin D&nbsp;</h5>
	</li>
</ul>

Vitamin D is an essential nutrient for the body. However, many people, especially in Pakistan don&rsquo;t have sufficient vitamin D. Studies have further shown that people with depression are deficient in vitamin D. Similarly, people with vitamin D deficiency have more severe depressive symptoms<a href="#accordion">[6]</a>. Vitamin D helps curb depression by reducing inflammation and regulating mood. A randomized control study highlighted that vitamin D supplements are beneficial for people with clinical depression<a href="#accordion">[7]</a>. Another study found that 300,000 IU of adjunctive vitamin D significantly improved the severity of illness and overall quality of life in people with clinical depression<a href="#accordion">[8]</a>. 
&nbsp;

<ul>
	<li>
	<h5>B vitamins&nbsp;</h5>
	</li>
</ul>

B vitamins play an essential role in the regulation of mood. These vitamins include folate, B12 and B6, and are needed to produce serotonin or the &ldquo;happy hormone&rdquo;. Studies have shown that a deficiency in vitamin B12 and folate increases the risk of depression. Whereas, supplementing vitamin B12 may help reduce depressive symptoms. According to a study published in 2020, low vitamin B12 levels are associated with a high risk of developing depression<a href="#accordion">[9]</a>.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Zinc&nbsp;</h5>
	</li>
</ul>

Zinc is an essential mineral for brain health and a deficiency in the mineral may increase the risk of depression and the severity of symptoms. Studies have further shown that zinc when used alongside antidepressant medications may reduce depressive symptoms.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Magnesium&nbsp;</h5>
	</li>
</ul>

Magnesium is an important mineral that may help with the symptoms of depression. A randomised study concluded that 248 mg of magnesium per day for 6 weeks can significantly reduce the symptoms of depression<a href="#accordion">[10]</a>.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Creatine&nbsp;</h5>
	</li>
</ul>

Creatine is an organic compound that is essential for maintaining brain energy, which has shown to be involved in the development of depression. Some studies have shown that supplementing creatine can help with the symptoms of clinical depression.&nbsp; 
&nbsp;

<ul>
	<li>Rhodiola Rosea&nbsp;</li>
</ul>

Rhodiola Rosea is a popular herb that has several health benefits when taken in the form of a supplement. In addition to helping the body cope with stressful situations, the herb is known to reduce symptoms of depression. The herb when used in combination with saffron can significantly reduce depression and anxiety symptoms of mild to moderate depression<a href="#accordion">[11].</a>&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Saffron&nbsp;</h5>
	</li>
</ul>

Saffron is a spice that is commonly used in Asian foods. The spice is packed with antioxidants that have been shown to improve the symptoms of depression. While the exact mechanism behind it is unknown, studies have shown that saffron increases levels of the &ldquo;happy hormone&rdquo; in the brain 
.

<ul>
	<li>
	<h5>Ginseng&nbsp;</h5>
	</li>
</ul>

The ginseng plant has been used by the Chinese for thousands of years to help reduce the effects of stress, and improve mental clarity and energy. Derived from the plant, ginseng supplements have properties that help with low energy and motivation levels in people with depression. However, currently, there are not many studies to support the benefits of ginseng for depression&nbsp;&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Chamomile&nbsp;</h5>
	</li>
</ul>

Studies have shown that chamomile is useful in the management of depression and anxiety. The herb provides significant relief from depressive symptoms. However, there is a need for further studies to support the benefits of chamomile to treat depressive symptoms.&nbsp;

&nbsp;

Key Points

<ul>
	<li>While herbal and natural supplements may work for some people, they are not a substitute for conventional treatments. Especially, for people who also struggle with thoughts of self-harm or suicide.&nbsp;</li>
	<li>Depression is a treatable illness, and you may try different herbs and supplements, but they may have potential side effects.&nbsp;</li>
	<li>These herbs and supplements can also interact with other drugs, reducing their potency.&nbsp;</li>
	<li>If you struggle with depression or have thoughts of suicide or self-harm, seek professional help immediately.&nbsp;</li>
</ul>

&nbsp;

[1].Depressive disorder (depression). World Health Organization. Accessed May 18, 2023

[2].Ferrari, A.J., Charlson, F.J., Norman, R.E., Patten, S.B., Freedman, G., Murray, C.J., Vos, T. and Whiteford, H.A., 2013. Burden of depressive disorders by country, sex, age, and year: findings from the global burden of disease study 2010. PLoS medicine, 10(11), p.e1001547.

[3].Zhang, M.M., Zou, Y., Li, S.M., Wang, L., Sun, Y.H., Shi, L., Lu, L., Bao, Y.P. and Li, S.X., 2020. The efficacy and safety of omega-3 fatty acids on depressive symptoms in perinatal women: a meta-analysis of randomized placebo-controlled trials. Translational psychiatry, 10(1), pp.1-9.

[4].Liao, Y., Xie, B., Zhang, H., He, Q., Guo, L., Subramanieapillai, M., Fan, B., Lu, C. and McIntyre, R.S., 2019. Efficacy of omega-3 PUFAs in depression: a meta-analysis. Translational psychiatry, 9(1), pp.1-9.

[5].Šalamon, Š., Kramar, B., Marolt, T.P., Poljšak, B. and Milisav, I., 2019. Medical and dietary uses of N-acetylcysteine. Antioxidants, 8(5), p.111.

[6].Menon, V., Kar, S.K., Suthar, N. and Nebhinani, N., 2020. Vitamin D and depression: a critical appraisal of the evidence and future directions. Indian journal of psychological medicine, 42(1), pp.11-21.

[7].Vellekkatt, F. and Menon, V., 2019. Efficacy of vitamin D supplementation in major depression: A meta-analysis of randomized controlled trials. Journal of postgraduate medicine, 65(2), p.74.

[8].Vellekkatt, F., Menon, V., Rajappa, M. and Sahoo, J., 2020. Effect of adjunctive single dose parenteral vitamin D supplementation in major depressive disorder with concurrent vitamin D deficiency: a double-blind randomized placebo-controlled trial. Journal of Psychiatric Research, 129, pp.250-256.

[9].Sangle, P., Sandhu, O., Aftab, Z., Anthony, A.T. and Khan, S., 2020. Vitamin B12 supplementation: preventing onset and improving prognosis of depression. Cureus, 12(10).

[10].Tarleton, E.K., Littenberg, B., MacLean, C.D., Kennedy, A.G. and Daley, C., 2017. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PloS one, 12(6), p.e0180067.

[11].Bangratz, M., Abdellah, S.A., Berlin, A., Blondeau, C., Guilbot, A., Dubourdeaux, M. and Lemoine, P., 2018. A preliminary assessment of a combination of rhodiola and saffron in the management of mild–moderate depression. Neuropsychiatric disease and treatment, 14, p.1821.

Staff Writer

The Healing Wonders Of Pakistani Herbs And Spices: Nature's Remedies Unveiled

Overview

Desi moms are like at-home hakeems with all their medicines stashed in the kitchen cabinets. Their secrets are passed on through generations of South Asian women. Some are native to only their culture while others are adopted from multiple places and a lot of self-experimentation. Your mom has probably made an oil that smells like achar and can give you long healthy hair. She also might have given you only 2 solutions for every single ailment be it a scratch on the knee, severe dry cough or fever and that is Kalonji and Haldi doodh. 
&nbsp;

Even though there is lack of research and evidence about whether these actually work or not, we still indulge and sometimes even see results. These natural wonders not only add flavor and aroma to the vibrant Pakistani cuisine but also possess remarkable healing powers. In today&#39;s fast-paced world, the significance of traditional healing practices cannot be overstated. As scientific research continues to validate the efficacy of these herbs and spices, there is a growing interest in integrating them into modern medicine. Pharmacognosy is an entire field of study focused towards exploring the potential of these natural compounds, aiming to harness their healing powers in standardized medications for a global audience. Let&rsquo;s delve into the fascinating world of Pakistani herbs and spices, exploring the science behind their therapeutic properties and the age-old wisdom that continues to heal millions. 
&nbsp;

therapeutic properties of Herbs and Spices

<ul>
	<li>Turmeric (Haldi): One of the most celebrated spices in Pakistani cuisine and the easiest way to look like a Simpson on a fine day. Turmeric owes its vibrant colour to curcumin, a potent compound with anti-inflammatory and antioxidant properties. The western world got to know about turmeric and its wide array of properties not too long ago but its staining power especially on white skin did not let turmeric become a top natural ingredient for at-home skincare. It did make its way into commercially sold skincare products where they had to minimize its staining tendencies. 
	For us brown beauties, we do not have to worry about that. Turmeric leaves a very nice glow on our skin, making it look radiant from within. Research has shown that curcumin can alleviate symptoms of<a href="https://merisehat.pk/disease/arthritis"> arthritis</a>, improve brain health, and even help in preventing and treating cancer. 
	&nbsp;</li>
</ul>

<h5>DIY Turmeric Mask</h5>

You will need:

<ul>
	<li>Chickpea flour (besan)</li>
	<li>Turmeric</li>
	<li>Yogurt</li>
</ul>

Mix 1 teaspoon of turmeric powder with 2 tablespoons of chickpea flour. Add yogurt until it turns into a paste. Apply to your face and let it dry. 
&nbsp;

<ul>
	<li>Cinnamon (Dalchini): This sweet and warm spice is rich in cinnamaldehyde, an active ingredient that has been found to lower blood sugar levels, making it a valuable aid for individuals with diabetes. Additionally, cinnamon possesses anti-microbial properties, aiding in the prevention of infections. 
	However, too much of everything can be bad. Due to the presence of high levels of coumarin in cinnamon, people with liver issues are advised against its use in abundance. Cinnamon in excessive amounts is also known for inducing premature labor or uterine contraction during pregnancy. 
	&nbsp;</li>
</ul>

<h5>Cinnamon Tea</h5>

You will need:

<ul>
	<li>Cinnamon stick or &frac12; teaspoon ground cinnamon</li>
	<li>Water</li>
</ul>

Boil the cinnamon stick or ground cinnamon in water for 10 minutes. Strain and enjoy. 
&nbsp;

<ul>
	<li>Garlic (Lehsan): Garlic is a powerhouse of allicin, a compound renowned for its ability to reduce blood pressure and lower cholesterol levels. Its antimicrobial properties also make it effective against various infections, including the common cold.</li>
</ul>

<h5> 
Garlic For Cold</h5>

You will need:

<ul>
	<li>2-3 cloves of garlic</li>
	<li>Honey 1 teaspoon</li>
</ul>

Crush the cloves of garlic and mix it with honey. Consume the mixture daily. 
&nbsp;

<ul>
	<li>Fenugreek (Methi): Fenugreek seeds are a rich source of soluble fiber and have been traditionally used to regulate blood sugar levels in diabetic patients. They also aid in digestion, promote milk production in breastfeeding mothers, and possess anti-inflammatory properties. 
	&nbsp;</li>
</ul>

<h5>Methi Hair Oil</h5>

You will need:

<ul>
	<li>1/4 cup fenugreek seeds (methi seeds)</li>
	<li>1 cup of coconut oil, olive oil, or any carrier oil of your choice.</li>
</ul>

Crush the fenugreek seeds slightly to release their natural oils. Heat the carrier oil of your choice in a pan until it&#39;s warm, not boiling. Add the crushed fenugreek seeds to the warm oil. Let it simmer on low heat for about 5-10 minutes. Allow the oil to cool to room temperature. Strain the oil into an airtight container to remove the fenugreek seeds.

&nbsp;

<ul>
	<li>Ginger (Adrak): Gingerol, the bioactive compound in ginger, is responsible for its anti-inflammatory and antioxidant properties. Ginger has been used to alleviate nausea, reduce muscle pain, and lower blood sugar levels. 
	&nbsp;</li>
</ul>

<h5>Ginger tea</h5>

You will need:

<ul>
	<li>1 cup of water</li>
	<li>1 cup of milk</li>
	<li>1-2 teaspoons of tea leaves or tea bags</li>
	<li>1-2 teaspoons of grated ginger</li>
	<li>Sugar (to taste)</li>
</ul>

Boil water in a saucepan. Add grated ginger and tea leaves or bags. Let it simmer for 2-3 minutes. Add milk and sugar. Bring to a boil, then strain and serve.

&nbsp;

<ul>
	<li>Neem (Azadirachta indica): Neem is often referred to as the &quot;wonder tree&quot; due to its diverse medicinal properties. It is a natural antibacterial, antiviral, and antifungal agent. Neem leaves are used to purify the blood, treat skin disorders, and boost the immune system. 
	&nbsp;</li>
</ul>

<h5>Neem leaf drink</h5>

You will need:

<ul>
	<li>Neem leaves crushed into a powder</li>
	<li>Honey</li>
	<li>Water</li>
</ul>

Mix dried and ground neem leaves into a glass of warm water. Add a teaspoon of honey to improve the taste. Stir well and drink it in the morning on an empty stomach. 
&nbsp;

<ul>
	<li>Ajwain (Carom Seeds): Ajwain is a popular spice in Pakistani cuisine and is well-known for its digestive properties. It helps relieve indigestion, bloating, and stomach cramps. Additionally, ajwain seeds are used to treat respiratory problems, making them valuable in managing asthma and bronchitis.</li>
</ul>

&nbsp;

<h5>Ajwain Infusion</h5>

You will need:

<ul>
	<li>Ajwain seeds</li>
	<li>Black salt</li>
	<li>Water</li>
</ul>

Take 1-2 teaspoons of ajwain seeds. Dry roast them in a pan for a few minutes until they release a pleasant aroma. Crush the roasted ajwain seeds lightly. Mix the crushed ajwain seeds with a pinch of black salt. Consume this mixture after your meals with a glass of warm water. 
&nbsp;

<ul>
	<li>Basil (Tulsi): Holy basil, or tulsi, is revered for its adaptogenic properties, which help the body cope with stress. It is also a natural immune booster and has antiviral and antibacterial properties, making it effective against various infections.</li>
</ul>

&nbsp;

<h5>Tulsi Tea</h5>

You will need:

<ul>
	<li>Fresh tulsi leaves</li>
	<li>Water</li>
	<li>Honey or lemon juice</li>
</ul>

Take a handful of fresh tulsi leaves or 1-2 teaspoons of dried tulsi leaves. Boil them in a cup of water for 5-7 minutes. Strain the tulsi-infused water into a cup. Add a teaspoon of honey and a squeeze of fresh lemon juice. 
&nbsp;

Bottom Line

The healing power of Pakistani herbs and spices is a testament to the profound wisdom of ancient healing practices. As science unravels the secrets behind these natural wonders, the world is awakening to the therapeutic potential they hold. Embracing the legacy of traditional medicine, Pakistan&#39;s herbs and spices continue to weave a story of health and vitality, offering a holistic approach to well-being that resonates across cultures and generations. In their essence, these herbs and spices are not just ingredients; they are nature&#39;s gifts, bestowing upon us the power to heal and thrive.

Umna Salah

<a href="https://merisehat.pk/article/ashwagandha-weight-loss-pills-separating-fact-from-fiction-84335">Ashwagandha</a> is a powerful herb that has been used for centuries in Ayurvedic medicine for its numerous health benefits. The plant is a small shrub with yellow flowers and is native to India and South-east Asia. Its botanical name is Withania Somnifera, and it is also known as Indian Ginseng or Indian Water Cherry. In this article, we will explore the benefits and side effects of consuming Ashwagandha and the appropriate dosage. 
&nbsp;

Benefits

Ashwagandha is a well-rounded supplement that can improve cognitive function, reduce stress, boost immunity, aid weight loss, and manage chronic health conditions such as diabetes and arthritis. 
&nbsp;

<ul>
	<li>Decreases Stress And Anxiety: Ashwagandha is an adaptogen that aids the body in dealing with stress by decreasing the level of cortisol in the body. This leads to an improved quality of life. 
	&nbsp;</li>
	<li>Revitalization: Ashwagandha is used as a tonic and can improve physical endurance and muscle strength. In one study, male volunteers who took 600 mg of ashwagandha per day and did resistance training for eight weeks showed considerably larger improvements in muscular strength and size than a placebo group. 
	&nbsp;</li>
	<li>Improves Sexual Potency: Ashwagandha benefits male fertility and increases the level of testosterone. Studies show that men with low sperm count have a marked increase in sperm concentration, semen volume, and motility after taking ashwagandha. 
	&nbsp;</li>
	<li>Lowering Blood Sugar: Ashwagandha helps in increased insulin secretion and improved insulin sensitivity, making it beneficial for those with diabetes. Chemicals in ashwagandha, particularly withaferin A, are thought to have potent anti-diabetic effects and may help encourage your cells to absorb glucose from circulation. 
	&nbsp;</li>
	<li>Anti-Inflammatory Response: Ashwagandha may have anti-inflammatory properties. Ginsenosides, the active components of ginseng, may target immune system pathways that might lower inflammation. 
	&nbsp;</li>
</ul>

Ashwagandha can be consumed as a churna, a fine sieved powder that can be mixed with water, ghee (clarified butter), or honey. The paste created when roots are crushed with water is applied to the joints to decrease inflammation. It is also used topically to treat carbuncles, ulcers, and uncomfortable swellings. The root, in conjunction with other medications, is used to treat snake venom and scorpion stings. The bitter leaves are used to treat fevers and painful swellings. The flowers have astringent, purifying, diuretic, and aphrodisiac properties. The seeds are anthelmintic and, when mixed with an astringent and rock salt, help to eliminate white spots from the cornea. 
&nbsp;

Dosage

<ul>
	<li>To Reduce Anxiety And Stress: Daily doses of 500-600 mg administered for at least one month are associated with the majority of the benefits.</li>
	<li>To Lower Blood Sugar Level: Benefits appear to begin with doses as little as 250 mg per day.</li>
	<li>To Boost Fertility: 5g of ashwagandha per day may boost fertility in men in as little as three months.</li>
	<li>For Muscle Growth: Daily dosages of 500 mg of ashwagandha for eight weeks may give gains in muscle growth and strength.</li>
	<li>To Combat Inflammation/Infection: Supplements containing at least 250 mg of ashwagandha are recommended. 
	&nbsp;</li>
</ul>

Side Effects

Although ashwagandha is generally considered safe for most people, some individuals may experience side effects such as gastrointestinal upset, nausea, diarrhea, and headache.

Additionally, it may interact with certain medications, such as thyroid hormone replacement therapy, and individuals with autoimmune diseases should use caution when taking it. 
&nbsp;

Pregnant or breastfeeding women should also avoid ashwagandha, as its effects on fetal development and lactation are not well studied. As with any supplement, it&#39;s important to consult with a healthcare provider before taking ashwagandha, particularly if you have any preexisting medical conditions or are taking any medications. 
&nbsp;
<quillbot-extension-portal></quillbot-extension-portal>

Conclusion

Ashwagandha is a powerful and versatile herb that has been used in Ayurvedic medicine for centuries. It is known for its ability to improve cognitive function, reduce stress and anxiety, boost immunity, aid in weight loss, and manage certain chronic health conditions such as diabetes and arthritis. It is also commonly used as a tonic to promote overall well-being. 
&nbsp;

While Ashwagandha has the potential to provide numerous health benefits, it is essential to use it properly and safely. It is always advisable to speak with a healthcare provider before taking any new supplement, including Ashwagandha, especially for pregnant or lactating women, or individuals with autoimmune disorders.

Overall, Ashwagandha is a natural and effective way to promote overall health and well-being, backed by centuries of use in Ayurvedic medicine. 
&nbsp;