Ashwagandha: A Natural Shield Against Stress and Illness

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Mahvish Chishtie

Ashwagandha, known locally as Asgand Nagori, is a powerful adaptogenic herb long used in Unani and Ayurvedic traditions. Here are some of its great health benefits.

Ashwagandha is derived from the root of the Withania somnifera plant and is commonly available in powdered or capsule form in Pakistani herbal shops. With its earthy scent and bitter taste, this ancient remedy is now being rediscovered by modern science for its wide-ranging health benefits.

1. Fights Stress, Naturally

Ashwagandha is best known for its stress-relieving and anxiety-reducing effects. Research shows that it lowers cortisol levels—the hormone responsible for the body’s stress response. A 2021 clinical trial published in The Journal of Clinical Psychiatry demonstrated that daily supplementation helped reduce anxiety symptoms in individuals with chronic stress. For people in Pakistan dealing with fast-paced urban life, work pressure, and emotional fatigue, Ashwagandha may offer a safe, natural alternative to sedatives.

2. Boosts Energy and Stamina

Unlike caffeine, Ashwagandha promotes sustained energy without causing jitteriness. It enhances mitochondrial function in muscle cells, helping combat fatigue. This is especially beneficial for those working in physically demanding jobs or for elderly individuals experiencing low energy levels. Traditional Hakims in Pakistan often mix it with milk to improve vitality in aging populations.

3. Strengthens the Immune System

Studies have found that Ashwagandha boosts the body’s production of white blood cells, enhancing its ability to fight off infections. During seasonal changes—especially the winter months when flu and respiratory illnesses rise—it may help increase resistance. In rural Pakistan, it is commonly consumed with honey to prevent coughs and colds.

4. Supports Mental Health and Memory

Ashwagandha has been shown to enhance cognitive function, improve memory, and reduce symptoms of brain fog. It is often recommended to students or older adults struggling with concentration. Its neuroprotective properties are currently being explored for potential use in Alzheimer’s and Parkinson’s research.

5. A Friend to Diabetics

Newer studies suggest that Ashwagandha may help lower blood sugar levels by improving insulin sensitivity. While it is not a substitute for medication, it could serve as a useful supplement alongside diet and exercise. People with diabetes in Pakistan should consult their doctor before starting it, but it holds promise for metabolic support.

How to Use Ashwagandha

In Pakistan, Ashwagandha is easily available at herbal stores and some pharmacies. You can consume:

• Powdered Ashwagandha root – ½ tsp with warm milk or water, once or twice a day.

• Capsules or tablets – follow dosage on the label.

• Infusions or teas – steep 1 tsp of root powder in hot water for 10 minutes.

Caution: Pregnant women, people with autoimmune disorders, or those on thyroid medication should consult a doctor before using Ashwagandha.

Did You Know?

Ashwagandha translates to "smell of horse" in Sanskrit, indicating the herb’s ability to boost strength and vitality. It has been used for over 3,000 years in the Indian subcontinent.