Take Charge of Your Well-Being in 2025

 

As we step into 2025, the role of nutrition in achieving long-term health cannot be overstated. With increasing awareness of how our lifestyle choices impact our well-being, prioritizing essential nutrients—such as proteins, omega-3s, vitamins, and minerals—has become essential. Our evolving lifestyles and shifting metabolic needs demand a balanced and intentional approach to nutrition. Embracing this approach is not just a choice; it’s a powerful investment in our future health and happiness.

Today, nutrition isn’t just about counting calories. It’s about knowing what your body needs and making sure it gets the right mix of macronutrients for energy and micronutrients for staying healthy and strong. Dr Priti Thakor, Director, Medical & Scientific Affairs, Nutrition business, Abbott highlights, “As people become more mindful of their eating habits, the demand for nutrient-dense foods is rising, leading to healthier dietary patterns. To support these efforts, oral nutritional supplements (ONS) can help fill nutritional gaps, help prevent malnutrition, especially in individuals with poor appetite, increased nutritional needs, or difficulty absorbing nutrients."

Understanding Nutrition & The Evolving Nutritional Needs

Good nutrition is essential for maintaining good health. Although the term is widely recognized, its true meaning often remains unclear. With ever-evolving research and the rise of popular diets like vegan, paleo, gluten-free, and keto, making the right food choices can feel overwhelming. Yet, one thing remains consistently evident across all studies: a well-balanced diet has the power to significantly enhance the health and well-being of families.

As individuals progress through different life stages, their nutritional needs evolve. For instance, children require higher amounts of certain nutrients for growth, adults need to focus on maintaining muscle mass and bone density, whereas older adults may require more protein to prevent muscle loss and additional vitamins like D and B12 to support cognitive function. Incorporating products like Ensure in adult diet can help bridge nutritional gaps, providing a balanced source of essential nutrients that support overall health. Recognizing these changes is vital for tailoring dietary choices that meet one’s specific health requirements.

To maintain optimal health, it is important to ensure that your diet is balanced and includes a variety of essential nutrients. Here are key nutrients that should be incorporated into an adult’s diet:

• Protein: This supports muscle repair and growth and can be obtained from dal (lentils), chickpeas, kidney beans (rajma), paneer (cottage cheese), eggs, and chicken
• Carbohydrates:  Being the body’s primary energy source, this is usually found in rice, whole wheat roti, poha, oats, and sweet potatoes
• Omega-3 Fatty Acids: This supports heart health and helps reduce inflammation and is found in flaxseeds (alsi), walnuts, mustard oil, and fish such as Indian mackerel (bangda) or rohu
• Fibre: Fibre aids digestion and helps maintain a healthy weight and is available in whole grains like brown rice and millet, fruits such as guava and apples, vegetables like spinach and broccoli, and psyllium husk (isabgol)
• Vitamins:

• Vitamin D: Aids calcium absorption for bone health and can be sourced from fortified milk, yogurt, and exposure to sunlight
• Vitamin E: Acts as an antioxidant, protecting cells from damage, and is present in almonds, sunflower seeds, and mustard greens (sarson ka saag)
• Vitamin C: Essential for immune function and skin health, available in citrus fruits like oranges and lemons, amla (Indian gooseberry), and guava
• Vitamin B6: Important for brain health and metabolism, found in bananas, potatoes, and sunflower seeds
• Vitamin B12: Essential for nerve function and the production of red blood cells, found in dairy products, eggs, fish, and fortified cereal

• Minerals:
  • Calcium: Vital for bone health, sourced from milk, curd, ragi (finger millet), and sesame seeds
  • Iron: Supports metabolic processes and is found in spinach (palak), fenugreek leaves (methi), jaggery (gur), and lentils (dal)
  • Zinc: Aids immune function and wound healing, available in pumpkin seeds, chickpeas, and whole grains like bajra [iii]

  • Each nutrient plays a specific role in maintaining health, making it important to consume a diet that is rich in these components.

    A Look at Daily Meals

    A popular saying goes, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper." Since proteins and fats are harder to digest than carbohydrates, they should be consumed at breakfast and lunch. Dinner should be the lightest meal as metabolism slows down in the evening. Breakfast, the heaviest meal after fasting overnight, should begin with lukewarm water to flush out toxins. Include energy-rich carbohydrates like poha, upma, dosa, idli, or cheela made from pulses, enhanced with seasonal vegetables, and pair them with fruit or a glass of milk for added nutrition. Lunch, the second major meal, should focus on unprocessed foods such as salads before the main meal for essential vitamins. Balanced meals like roti with sabji or khichdi make for a light and easy-to-digest dinner.

  • Small changes can lead to significant improvements in overall health. Incorporating more whole foods, reducing processed foods, and staying hydrated are great starting points. Alongside proper nutrition, regular physical activity is crucial for maintaining muscle mass and bone density. Engaging in strength training exercises at least twice a week can enhance muscle strength, improve balance, and support metabolic health. Activities such as walking, swimming, or yoga also contribute positively to overall fitness.

    As we move into 2025, let’s focus on bridging dietary gaps, whether through food or supplements, to help lead fuller, healthier lives. Embrace the opportunity to make meaningful changes nourishing your body, staying active, and cultivating a positive mindset. By committing to these goals, we can collectively set the stage for a healthier, happier year ahead.

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Tips for Glowing Skin: How to Use Nutrition to an Advantage

 

We, as kids, literally pissed off our moms for eating all those green veggies that she used to stuff on our plates. It wasn't less than a world war, right? Little did we know that nutrition is what gives our skin- the glow it deserves! So, technically our bossy moms were always right!

Now we have the same old question ready for you!

Do you want to achieve a natural glow that makes your skin look healthy and radiant?

Yes? Big yes? Okay, read more!

By now, you must have figured out that your diet plays a crucial role in giving you that coveted complexion. In fact, nutrition is one of the most important factors that affect your skin’s health and appearance. But how exactly does it happen? And what are some of the best foods you need to hook up with, to get glowing skin, forever, for life? Everything seems connected, and well, actually is. Come, let's explore the link between nutrition and glowing skin, and we'll also share some easy tips for glowing skin. Get ready to eat your way to get the glow of your dreams; a beautiful complexion.

How Nutrition Affects Your Skin

Okay, how many of you know that your skin is the largest organ of your body? That was a tricky one! Your skin basically reflects your overall health and well-being. Even if you try pretending that everything's in place, your skin will just not complement that! To add more of what it does, it is the warrior against environmental stressors, such as pollution, UV rays, and bacteria. For this non-stop fight, it needs a constant supply of weapons- the nutrients (vitamins, minerals, and more.)

A perfect mix of nutrients will help your skin do all of this:

Repair and Regenerate itself- Recovering from damage by giving more power to your skin cells - to grow and divide.

Produce Collagen and Elastin- The proteins that give your skin its structure and help it stay firm, smooth, and flexible.

Fight Inflammation and Oxidative stress- Because that's how your skin gets damaged and it can't resist aging, anymore.

Maintain its moisture and hydration levels- Apart from making your skin look plump and smooth, moisture helps it retain its natural oils (sebum) that protect it from external factors.

Protect itself from infections and diseases- Your skin is exposed to many external factors. Let the bacteria, fungi, allergens, and radiations not do your skin, any harm!

It's merely, a game of balance! When you feed on a balanced and nutritious diet, you probably give your skin, all the nutrients it needs to work well. Consistency is just an add-on, your skin will love! And your reward for this is a smooth, supple, and glowing complexion.

Now let's say, you just don't want to do that! You eat a very poor diet, that has nothing to do with the values but is high in processed foods, sugar, salt, and unhealthy fats. You deprive your skin of vital nutrients and invite all the goons- dullness, dryness, wrinkles, acne, and other skin problems. You won't like them either, but you won't be able to fight them too! Because you did not keep your everyday menu diet-friendly!

What to Eat for Glowing Skin

Now that you are convinced that glow doesn't come without greens. So, what are some of the best foods to eat for glowing skin? Look, there is no one-size-fits-all answer to this question, as different foods have different effects on your skin. But let's try to help you narrow down the choices and choose the right foods for your skin type and concerns. Here are some of them:

Fruits and vegetables for glowing skin: Fruits and veggies are rich in antioxidants, vitamins, and minerals that nourish your skin from within. They help prevent or reduce inflammation, oxidative stress, and acne.

The best fruits for glowing skin are berries, citrus fruits, tomatoes, spinach, broccoli, avocado, and cucumber.

Healthy fats for glowing skin: Healthy fats are essential for maintaining your skin’s moisture barrier and elasticity. They can also help reduce inflammation and protect your skin from sun damage.

The best sources of healthy fats are nuts, seeds, fatty fish (rich in Omega-3), olive oil, coconut oil, and avocado oil.

Protein for glowing skin: Protein, as taught in grade 5 Science, is the basic building block of your skin’s collagen and elastin fibers. It also helps repair and regenerate your skin cells.

The best sources of protein are eggs, plain Greek yogurt, fish, dairy products, lentils, and nuts.

Probiotics: Probiotics are beneficial bacteria that live in your gut and help balance your digestive system. They continuously work to improve your immune system and prevent or treat various skin conditions such as eczema, psoriasis, acne, and allergies.

The best sources of probiotics are yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha.

A special mention to drink more water: Water keeps your skin hydrated and plump. It flushes out all the toxins and waste products from your body, periodically. Aim to drink at least 8 glasses of water a day – that’s about 2 liters.

You can also squeeze some lemon juice, and add cucumber slices, mint leaves, or berries to make it more refreshing and flavorful. Tadaa! There you have your detox water!

What to Avoid for Glowing Skin

Just as there are foods that can boost your skin glow, there are also foods that can dim it. These are the foods that can trigger inflammation, oxidative stress, or hormonal imbalance in your body, which can lead to various skin issues. Let's make the list!

Processed foods: Processed foods are those that have been altered from their natural state by adding artificial ingredients, preservatives, colors, flavors, or sweeteners. Eating these foods can cause inflammation, oxidative stress, and hormonal imbalance in your body, which can affect your skin negatively.

So, no chips, no soda, no fast food, and no frozen meals!

Refined sugar: Refined sugar is a sugar that has been stripped of its natural nutrients by processing. Now, this can shoot up your blood sugar levels and cause insulin resistance in your body, which can lead to acne, wrinkles, and sagging skin. What a disaster!

Say goodbye to white sugar, brown sugar, and corn syrup, for the sake of your skin!

Excess salt: Too much salt can cause water retention in your body, which turns your skin into puffy and swollen. It dehydrates your skin and makes it look dry and cracking. And that's just not fair!

Distance yourself from foods high in Sodium like table salt, soy sauce, ketchup, pickles, and canned foods.

Alcohol: Alcohol can dehydrate your skin and make it look dull and tired. It dilates your blood vessels and causes inflammation in your skin.

No more beer, wine, liquor, and cocktail parties!

The final word

Now it all makes sense! Natural and Glowing skin is dependent on the proportions of the nutrients, you take. Cheat days are allowed only when you remember that moderation is the key! However, just eating well is not enough. You also need to take care of your skin externally by nurturing it with a beautiful skincare routine, it demands. And we're still figuring out if sunscreen is a part of skin care or should be declared an independent, must-do ritual before you step out!

FAQs

Q: How long does it take to see the results of eating well on the skin?

A: Well, different people may see different results depending on their skin type, concerns, genetics, lifestyle, and other factors. Generally, it takes at least 2-4 weeks to expect good results in your glowing skin after changing your diet.

Q: Can I eat junk food occasionally and still have glowing skin?

A: Eating junk food once in a while might not have any significant impact on your skin, as long as you balance it with healthy foods and know when to stop! However, if you eat too much junk regularly, your skin might fall prey to dullness, dryness, and breakouts.

Q: What are some supplements that can help my skin glow?

A: You can give a try to these supplements and get your desired skin glow:

Vitamin C: Vitamin C is a powerful antioxidant that boosts your skin’s collagen production, brightens your complexion, and protects it from sun damage.

Vitamin E: Vitamin E is again, an antioxidant that moisturizes your skin, heals wounds, and prevents scars.

Zinc: Minerals like Zinc regulate your skin’s oil production, reduce inflammation, and fight acne.

Omega-3 fatty acids: Omega-3 fatty acids are essential fats that can nourish your skin’s moisture barrier, reduce inflammation, and prevent wrinkles.

But wait! Before taking any supplements, make sure to consult your doctor for the best dosage.

Q: How does sugar consumption affect the skin and its glow?

A: High sugar intake can speed up your aging process and can cause problems like inflammation, collagen damage, and blood sugar variation that eventually ends up in breakouts and skin diseases. Time to cut down on sugar!

Why Meditation Will Be the Most Essential Habit of 2025?

 As we step into 2025, humanity finds itself at a pivotal moment, facing unprecedented technological advancements, global challenges, and an ever-growing mental health crisis. Amidst this complexity, meditation emerges as a beacon of clarity and a vital tool for personal and collective evolution. Recognized globally for its profound impact, meditation is no longer a luxury but a necessity for navigating the demands of modern life. Dr Tony Nader, MD, PhD, Leader, The Global Transcendental Meditation movement shares why meditation will take centrestage in 2025:

A Growing Global Movement

The practice of meditation has garnered worldwide recognition, with the United Nations officially designating December 21 as World Meditation Day. This acknowledgment highlights meditation’s role in enhancing mental health, fostering social harmony, and promoting international peace. It reflects an age-old truth that meditation, rooted deeply in ancient cultures, holds the key to unlocking human potential.

Transcendental Meditation (TM), introduced to the world by Maharishi Mahesh Yogi in the 1950s, exemplifies this transformative power. Maharishi’s efforts to bring meditation to the global stage have been complemented by rigorous scientific studies validating its benefits. Over 750 studies conducted across 200 universities in more than 100 countries have provided a robust evidence base for the profound physical, mental, and societal impacts of meditation.

Meditation and Mental Health: A 2025 Priority

The mental health crisis remains one of the most pressing issues of our time. Depression affects over 264 million people worldwide, with anxiety, stress, and PTSD also taking a significant toll. Research consistently demonstrates that meditation, particularly TM, is a powerful antidote.

Studies show that regular meditation reduces stress, anxiety, and depression while improving sleep quality and emotional resilience. More significantly, the practice fosters a state of “restful alertness," or samadhi, where the mind is deeply settled, and the body experiences profound rest. This state, identified through modern science and rooted in ancient Yogic literature, enables practitioners to access a higher level of self-awareness and mental clarity.

Meditation as a Tool for Societal Harmony

Meditation’s benefits extend beyond the individual, impacting entire communities and societies. Group meditation practices have been shown to reduce crime rates, societal stress, and even war-related deaths. Studies reveal that when a small percentage of a population engages in group meditation, positive societal trends are amplified, creating a ripple effect of peace and prosperity.

This aspect of meditation as a collective practice offers a unique opportunity in 2025 to address some of the world’s most pressing challenges. By fostering harmony at both individual and societal levels, meditation can help build a more compassionate and cohesive world.

Transcending Stress and Enhancing Health

The physical benefits of meditation are equally compelling. Cardiovascular diseases remain a leading cause of death worldwide, yet research shows that TM can significantly reduce blood pressure and cortisol levels, the body’s primary stress hormone. A 2012 meta-analysis published in the American Journal of Hypertension confirmed a reduction in blood pressure of up to 10 mmHg among TM practitioners, highlighting its potential to prevent and manage heart disease.

Meditation also enhances brain function. By increasing blood flow to the prefrontal cortex and synchronizing brain activity, TM improves cognitive abilities such as memory, attention, and problem-solving. As technological advancements reshape the workplace, these mental enhancements can equip individuals with the tools needed to thrive in an evolving world.

Meditation: A Bridge Between Science and Spirituality

At its core, meditation bridges the gap between ancient wisdom and modern science. It draws from traditions that recognize consciousness as the foundation of life and integrates these insights with empirical research. Meditation cultivates a state of self-awareness that aligns inner peace with external success, making it a cornerstone for personal and professional growth in 2025.

India, the birthplace of meditation, has gifted the world this timeless practice. In this age of artificial intelligence, geopolitical uncertainty, and environmental crises, turning to consciousness-based knowledge systems is imperative. Meditation, with its proven benefits, provides a roadmap for navigating the complexities of the modern world while staying grounded in inner peace and clarity.

A Call to Evolve in 2025

As we embrace the opportunities and challenges of a new year, meditation offers a path to true evolution. It is a practice that not only enhances individual well-being but also fosters a more harmonious and connected global community.

Meditation’s benefits are not confined to relaxation—they are transformative. They enhance physical health, sharpen mental faculties, and nurture emotional resilience. By taking time each day to meditate, we align with our true nature, unlocking a reservoir of untapped potential that can shape a brighter future.

In 2025, let us commit to making meditation a cornerstone of our daily lives. As Maharishi Mahesh Yogi emphasized, “Life is found to be greatly improved when we meditate regularly. Inner peace, contentment, and happiness overflow into the outside world." This year, let meditation guide us toward personal and collective evolution, making 2025 a year of unprecedented growth and fulfillment.

Broccoli Or Cauliflower, Which Is Better? Know The Differences

 

The key to unlocking better health could be as simple as choosing between two common veggies — broccoli and cauliflower! Both nutritious powerhouses, they often share the spotlight in healthy eating. But when it comes to deciding which one is truly better for your goals, the differences in their nutritional profiles could make all the difference.

Packed with vitamins, minerals, fibre and antioxidants, each vegetable has its own unique benefits. So, which one should you reach for next?

Let’s dive into the details and find out which vegetable is the winner for your health.

Nutrients in broccoli

·         Calories: 30

·         Protein: 2g

·         Fat: 0g

·         Carbohydrate: 6g

·         Sugars: 2g

·         Fiber: 2g

·         Sodium: 29mg

Nutrients in cauliflower

·         Calories: 27

·         Protein: 2g

·         Fat: 0g

·         Carbohydrate: 5g

·         Sugars: 2g

·         Fiber: 2g

·         Sodium: 32mg

Health benefits of broccoli and cauliflower

·         Antioxidants: Both broccoli and cauliflower are rich in antioxidants — powerful compounds that help reduce inflammation, protect cells from damage and fight chronic diseases. These antioxidants play a big role in maintaining health and well-being.

·         Cancer prevention: Broccoli and cauliflower have cancer-fighting properties. These cruciferous vegetables contain compounds that have been linked to a lower risk of certain types of cancer, including colon, lung, prostate, stomach and breast cancer. Regular consumption of these vegetables may help reduce the risk of developing these cancers.

·         Heart health: Both vegetables are packed with fibre, an essential nutrient that helps lower blood pressure and cholesterol levels, thus promoting heart health. The fibre content in broccoli and cauliflower goes a long way in reducing the risk of heart disease.

Nutritional differences between broccoli and cauliflower

·         Calorie and weight management: When it comes to calories, broccoli is higher in energy than cauliflower. It also has a rich folate content, making it an excellent choice for supporting cell function and growth. On the other hand, cauliflower is lower in calories, making it a great option for those looking to manage their weight.

·         Bone health: While both vegetables contain manganese, broccoli has a higher manganese content, which supports bone health and can benefit individuals dealing with arthritis or weak bones.

·         Vitamin powerhouse: Broccoli is a powerhouse of essential vitamins, including vitamins A, C, and K. In contrast, cauliflower has lower amounts of vitamin K and C and does not contain vitamin A. Vitamin C in broccoli is particularly beneficial for skin health, immunity, and cardiovascular wellness, while vitamin A supports good vision. Vitamin K, found in higher amounts in broccoli, is vital for strong bones and proper blood clotting.

·         Healthy fats: Broccoli also stands out with its higher levels of polyunsaturated fatty acids and lower saturated fat content. These healthy fats help keep you feeling full longer and maintain balanced blood sugar levels. Both broccoli and cauliflower are excellent sources of dietary fibre, which aids digestion and supports metabolism.

·         Calcium content: This is another area where both vegetables contribute a lot. One cup of broccoli provides about 4% of the daily calcium requirement, supporting strong bones and muscle function. Cauliflower, while still a good source of calcium, offers about half of this amount.

Which one should you choose?

Both broccoli and cauliflower offer distinct nutritional benefits. If you’re looking for a vegetable that’s packed with vitamins, fibre and antioxidants, broccoli is the way to go. But if you’re seeking a low-calorie, low-carb option to replace higher-carb foods, cauliflower makes an excellent choice. The key to maximising their benefits is to include both in your diet regularly. Aim to enjoy a few servings of broccoli and cauliflower each week, alongside other nutrient-rich vegetables like zucchini, spinach, tomatoes and asparagus.

Ashwagandha: What Does the Science Say?

 

Ashwagandha, an adaptogenic herb, has been used for centuries in traditional medicine to combat stress and anxiety. Modern research suggests that it may help manage these conditions by regulating cortisol levels, the stress hormone. Studies indicate that ashwagandha supplementation can lead to significant reductions in anxiety symptoms and perceived stress levels, promoting a sense of calmness and well-being.

What is ashwagandha?

Ashwagandha, also known as Withania somnifera, has a rich history rooted in traditional Ayurvedic medicine, where it has been used for over 3,000 years.¹ Originating in India, its name translates to "smell of the horse," alluding to its distinct aroma and potential to impart the strength and vitality of a stallion.²

Revered as a Rasayana, a rejuvenating tonic, ashwagandha is classified as an adaptogen.^1-3 This means it helps the body adapt to stress by supporting its natural stress response system, promoting balance and resilience.³ It is used to address a wide range of health concerns, including stress and anxiety, where its calming properties help to reduce cortisol levels and promote a sense of tranquility.¹

It is believed to enhance memory, focus, and overall cognitive performance, as well as improve sleep quality and reduce insomnia. Ashwagandha is thought to boost the immune system and enhance the body's defense against illness, probably through its effects on cortisol levels.¹

By 2024, this plant's popularity has spread far beyond India, gaining recognition as a valuable natural remedy for stress management, anxiety relief, and overall well-being in complementary and alternative medicine systems worldwide.²

Ashwagandha and stress: What does the science say?

Several studies have highlighted the potential benefits of this plant for stress and anxiety management. Chandrasekhar et al. (2012)⁴ found that ashwagandha significantly reduced perceived stress and cortisol levels in chronically stressed adults, alongside improvements in sleep and well-being.

Similarly, Pandit et al. (2024)⁵ observed significant reductions in chronic stress and improved hypothalamic-pituitary-adrenal (HPA) axis function, known to be affected by long-term stress.

Salve et al. (2019)⁶ focused specifically on anxiety and stress, demonstrating that ashwagandha effectively reduced anxiety symptoms and cortisol levels. Interestingly, Chengappa et al. (2013)⁷ extended these findings to individuals with bipolar disorder, where ashwagandha also decreased stress and anxiety while improving cognitive function.

Although these studies provide compelling evidence, ongoing research continues to explore the full potential of ashwagandha for stress, anxiety, and cognitive health in diverse populations.

Can ashwagandha help with anxiety and depression?

Research suggests that ashwagandha may hold promise as a natural approach to managing depression. While the exact mechanisms are still being investigated, studies indicate that ashwagandha may influence serotonin and dopamine levels, key neurotransmitters involved in mood regulation.¹

Additionally, its potential anti-inflammatory effects may be relevant, as inflammation is increasingly recognized as a contributing factor to depression.¹ Studies in bipolar disorder and anxiety provide evidence that ashwagandha may be a valuable tool in managing mood disorders.⁷

Furthermore, research has shown that ashwagandha has potential consequences in depression management by mimicking the effect of anti-depressive and anxiolytic drugs, suggesting that it may improve stress resilience and cognitive function, both of which are crucial for mental well-being.⁸

While these findings are encouraging, it's important to note that research on ashwagandha for depression is still in its early stages compared to conventional treatments like antidepressants and psychotherapy.

It's important to consult a physician before using ashwagandha. It should be considered a complementary approach, not a replacement for conventional treatments.

Ashwagandha and physical health: Immune system, inflammation, and more

Ashwagandha has been linked to improved immune function. A 2021 study explored its potential in healthy adults.⁹ The group receiving ashwagandha showed a significant increase in key immune system components, including immunoglobulins (IgA, IgM, IgG), cytokines (IFN-γ, IL4), and various types of immune cells (T cells, B cells, and natural killer cells).⁹ In contrast, the placebo group experienced a decrease in immune cell numbers. ⁹

Those who continued taking ashwagandha experienced further improvements. Importantly, no adverse side effects were reported throughout the study. ⁹

These findings suggest that ashwagandha extract can effectively modulate both the innate and adaptive immune systems, leading to a stronger immune response.⁹

Ashwagandha for athletic performance

Withania somnifera has shown promising results in improving athletic performance in several studies. Wankhede et al. (2015)¹⁰ found that combining ashwagandha supplementation with resistance training led to significant increases in muscle strength and size in healthy young men compared to a placebo group. 

Similarly, Ziegenfuss et al. (2018)¹¹ demonstrated that ashwagandha enhanced muscle strength and size gains in men engaged in resistance training. Shenoy et al. (2012)¹² examined the impact of ashwagandha on cardiorespiratory endurance in elite cyclists and found significant improvements in VO2 max and time to exhaustion, suggesting enhanced endurance capacity.

These findings suggest that ashwagandha can help maximize strength gains, improve endurance, and speed up muscle recovery, allowing for more frequent and intense training.

As a natural supplement, ashwagandha offers a safe and potentially effective alternative to synthetic performance enhancers. While further research is needed to elucidate the mechanisms behind these effects fully, ashwagandha appears to be a valuable tool for athletes and fitness enthusiasts seeking to optimize their performance.

Safety and side effects

Ashwagandha is generally safe for short-term use (up to 3 months) at appropriate dosages.² However, potential side effects include mild gastrointestinal issues, drowsiness, and rare allergic reactions.²

It is not recommended during pregnancy or breastfeeding, and caution is advised for those with thyroid disorders or autoimmune diseases, as it may interact with some of the medications.²  

In general, healthcare professionals should obtain a thorough patient history, provide individualized recommendations, monitor for side effects, and stay informed on the latest research and safety information.²  

Content  Source : https://www.news-medical.net/health