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OK, let's talk real talk – stress? Girl, it's practically our middle name after 40. We're out here juggling careers, family, relationships, aging parents, and just a sprinkle of personal chaos – and it's a full-on circus, isn't it?

Our lives are like a never-ending to-do list with tasks, expectations, relationship drama, health hiccups, and the struggle to make those ends meet.

And oh, don't get me started on the hormonal rollercoaster that is perimenopause – talk about a stress bucket overflow!

One day, you breeze into the kitchen, see a mountain of dirty dishes, and it's all good. But on those other days, after a tough one at work, that sink full of plates is like the final boss level, and you just lose it!

But hey, guess what? Here's your secret weapon: Ashwagandha, the ancient ninja move you didn't know you needed!

And it’s a little healthier that that gin-based cocktail from the 1970s called “Mother’s Helper”

Today, we're diving into the enchanting world of this herbal wizard and how it might just be your stress-busting, chaos-soothing BFF. 🌿✨

But before we dive in ...

Let's talk carbs – because guess what? It's totally A-OK to indulge in those scrumptious carbs purely for the sheer joy of it!

Especially when you're also on a mission to fuel those amazing muscles of yours. Yep, carbs are like the superheroes saving your protein for the real action!

Picture this: munching on pastries or savouring some bread before a workout. What happens?

Those carbs transform into the fuel that powers your workout – it's like a delicious energy boost!

So, here's the deal: let's make our carb game as fun and light-hearted as those fluffy pastries. Embrace the joy, fuel those working muscles, and let the good times roll!

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 🌿 The Origins of Ashwagandha

Ashwagandha, a cornerstone of Ayurvedic medicine, has been used for thousands of years. Its roots lie in the Indian subcontinent, where it's been considered a magical herb for its ability to reduce stress and rejuvenate the body, promoting longevity.

Ashwagandha, whose scientific name is Withania somnifera, means "smell of the horse" in Sanskrit - a nod to its unique smell and its renowned ability to increase strength and reduce stress.

It is an adaptogen and it protects various systems in the body from damage under stress.

Rachels story

Rachel, one of my clients, a 45-year-old single mom, was dealing with high levels of stress from juggling her job and family, and this was affecting her health and happiness.

Within weeks of adding Ashwagandha into her nightly routine, Rachel noticed a significant reduction in her stress levels.

She was sleeping better, her energy levels increased, and she felt more balanced emotionally.

Ashwagandha has become her go-to stress-buster.

Stress Busting Stats

A study published in the Journal of Psychological Medicine highlighted the significant reduction in stress levels in individuals using Ashwagandha. The study found that cortisol levels (the stress hormone) reduced by 27.9% over 60 days when participants took Ashwagandha.

Ashwagandha : how does it work for women over 40?

I speak to many women over 40, experiencing the symptoms of perimenopause and menopause, including increased belly fat, brain fog, anxiety, fatigue, overwhelm and major trouble sleeping.

As estrogen and progesterone are fluctuating and declining, this has an effect on how we buffer stress, and we tend to not buffer it as well as we used to.

Cortisol can remain elevated throughout the day rather than its typical rise in the morning with a downwards trend towards nighttime.

So here are some of the effects of taking Ashwagandha daily.

✔️ Reduces cortisol and lowers anxiety and depression

✔️ Preserves brain health and helps clear brain fog

✔️ Acts as an anti-inflammatory and can be helpful in reducing systemic inflammation

✔️ As it helps lower cortisol, it helps insulin sensitivity and blood sugar control, making you less inclined to store belly fat

✔️ Helps improve sleep quality

✔️ Can improve strength and endurance. Check out this review about Ashwagandha enhancing performance

Ashwagandha : how much should I take?

It is recommended to start with 300mg per day and you can work up to 600mg. Do this for 8 weeks and reassess how you feel.

You can cycle on and off Ashwagandha which involves taking the herb for a set duration and then pausing.

This on-off routine helps keep your body responsive to its benefits, sidesteps receptor dullness, and minimizes the risk of side effects or tolerance.

After 8 weeks of taking the supplement, pause for 2 weeks, then you can start again.

Do not consume it if you are on thyroid medication as it can effect/increase your T3 and T4 thyroid hormones.

💊 Ashwagandha : Where can I buy it ?

To reap the benefits of this ancient herb, it's crucial to choose high-quality Ashwagandha supplements. Here are a few suggestions.

Look for an ashwagandha supplement that contains active ingredients in a clean way: withanolides, saponins and alkaloids (from the root). A withanolide concentration of 5- 8%

Organic India offers USDA-certified organic Ashwagandha capsules.

NOW Foods provides Ashwagandha in a convenient capsule form.

Gaia Herbs offers liquid phyto-capsules for faster absorption.

Jarrow Formulations

Remember, it's always wise to consult with your healthcare provider before starting any new supplement routine.

✍🏾 Stress Audit

Grab a piece of paper and write down all the stresses in your life right now. Look at each one and think about some things you could try and implement to alleviate some of the daily stress.

Of course, there will be certain things that may seem out of your control, so focus on something that you feel you can address. Make an action plan.

Can you also add some stress reducing activities into your day? It can be as simple as taking a walk outside at lunch time or taking time to organise and declutter.

Ready to Change the Things You Can Change?

Picture this: you, a fabulous woman over 40, navigating life's craziness with grace.

Ashwagandha is like your trusty sidekick, swooping in to bring that much-needed balance and zen vibes.

Why not dive into the magic of this ancient secret today 🌿✨

Reflection

Take a moment to ponder the relaxing vibes you can add to your day – you know, those stress-melting activities and techniques. What is something you could do daily to help relieve the building up of stress.

The Team at Bolder Women