Feeling burnt out? Try Ashwagandha
Whether it’ s work, parenting, relationships, financial pressure, health challenges— or just trying to keep all the plates spinning— it’ s no wonder that anxiety, overwhelm, and burnout have become so common.
But nature, in its infinite wisdom, offers us support. One of the most powerful tools in the natural health kit for stress resilience is ashwagandha, an ancient adaptogenic herb that’ s making a modern-day comeback— and for good reason. Ashwagandha( Withania somnifera) is a small, unassuming shrub traditionally used in Ayurvedic medicine for over 3,000 years. Known as“ Indian ginseng” or“ winter cherry,” it’ s revered for its rejuvenating and balancing effects on the nervous system and the entire body.
The magic of ashwagandha lies in its adaptogenic nature. Adaptogens are a unique class of herbs that help the body adapt to stress by modulating the stress response rather than suppressing it. They work with your body’ s systems to bring you back to balance, without overstimulating or sedating.
Stress activates the hypothalamicpituitary-adrenal( HPA) axis, triggering the release of cortisol and adrenaline— our body’ s fight-or-flight hormones. In acute doses, this is protective, but chronic stress keeps this system switched on, leading to fatigue, poor sleep, anxiety, and inflammation.
Ashwagandha has been shown in clinical studies to reduce cortisol levels, promote deeper sleep, calm the nervous system, and even support cognitive function. One wellknown study published in the Indian Journal of Psychological Medicine found significant reductions in stress and anxiety levels in participants who took ashwagandha extract daily for 60 days.
What’ s beautiful about ashwagandha is that it doesn’ t numb you— it nourishes you. It helps build resilience so you can handle life’ s pressures without crumbling under them. Adaptogens work with your body’ s specific needs in the moment. If you’ re running on fumes and wired but tired, they’ ll help calm and regulate. If you’ re low, foggy, or depleted, they’ ll gently lift and energise.
This unique ability to normalise— not override— makes adaptogens like ashwagandha invaluable in our stressed-out world. Unlike quick fixes like caffeine or sugar, adaptogens restore rather than rob. They’ re a long-term support system for your nervous and endocrine systems.
Other brilliant adaptogens include rhodiola, tulsi( holy basil), schisandra, and maca— each with their own distinct gifts.
But ashwagandha is especially known for its calming, grounding, and deeply restorative qualities.
While ashwagandha is for everyone feeling the strain of modern life, it holds special promise for women navigating hormonal changes— particularly during perimenopause.
During this phase, oestrogen and progesterone levels fluctuate, and the body often relies more heavily on cortisol and insulin. This shift can intensify stress, cause emotional sensitivity, disrupt sleep, and lead to fatigue or anxious feelings.
Ashwagandha helps to regulate the HPA axis and reduce cortisol, which in turn supports more stable hormone signalling. It has also been linked with improved thyroid function and better mood regulation— two areas that can become fragile during perimenopause.
Adding ashwagandha to your wellness routine during this time can help you feel more balanced, emotionally steady, and supported. It’ s a gentle yet powerful tool for gracefully riding the waves of hormonal change.
From an energetic and emotional perspective, ashwagandha is deeply grounding. In Ayurveda, it’ s classified as a rasayana— a rejuvenating tonic for vitality and longevity. It soothes vata— the dosha associated with air and movement— which tends to dominate when we feel anxious, scattered, or depleted.
Many of my clients describe feeling more“ themselves” again after a few weeks of taking ashwagandha. Calmer. Clearer. More in their centre.
It’ s not a sedative, nor is it a stimulant. It simply helps your nervous system find its equilibrium again.
Ashwagandha is available in powders, capsules, teas, and tinctures. I personally love a high-quality capsule for ease and consistency. If you enjoy earthy, bitter flavours, the powder can be added to warm drinks or smoothies. I often drink it at bedtime in some warm milk.
A typical therapeutic dose is around 300 – 500mg of a standardised extract, taken once or twice daily. KSM-66 is a standardised extract that you might want to look out for if you’ re taking it in supplemental form. As with any herbal supplement, always consult with a practitioner, especially if you’ re on medication or managing health conditions.
Consistency is key. Ashwagandha isn’ t a quick fix; it works cumulatively, so give it at least a few weeks to feel its full effects.
In our hyper-connected, over-stimulated world, slowing down feels like a radical act. Supporting your body with herbs like ashwagandha is one way to create space, resilience, and calm. If you’ re feeling overwhelmed, anxious, or just plain exhausted, it’ s not a failing, it’ s a sign that your body needs support. And ashwagandha is a beautiful, natural way to offer it.
By Jo Rowkins, Nutritional Therapist at Awakening Health
https:// awakeninghealth. co. uk
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