🧘‍♀️ "The Ancient Secret: Ashwagandha, a Stress-buster for Women Over 40"

Stress is very real for us over 40, as we are juggling careers, family, relationships, aging parents and a dash of personal chaos.

Our lives are busy and filled with tasks, expectations, relationships challenges, health issues and just making ends meet.

And then add the fluctuating hormone levels in perimenopause and we have a bucketful of stress and chaos.

Its a mental load we carry that usually nobody sees, and it feels like wearing an invisible backpack filled with rocks.

One day you walk into the kitchen with your backpack and see the dishes all piled up in the sink and it doesn’t faze you.

Other days, the sight of a sink with a pile of dirty dishes is the last straw, especially after a hard day of work and your backpack full of rocks is just way too heavy and you just lose it!

But guess what?

Brace yourself for this ancient ninja move: it’s called Ashwagandha!

Today, we're going to discover the magical powers of this herbal wizard and how it may be the very thing you need 🌿✨

But before we dive in ...

A Message from The Strong Woman Project 🍑 

I wanted to remind you about my new program, The Booty Routine.

We’re still putting the finished touches on this program, so there’s still nothing available for you to buy (yet).

But we have opened up an email list for you to put your name down if growing your booty sounds like a plan.

We’ve put together a 12-week program, focussed on building those glutes.

Every workout, every exercise, every set, rep and rest has been designed for one purpose … BOOTY!

Based on the best available science (yes, there IS a science to building booty and we got to the bottom of it) this program will get you strong and shapely.

This is for women who want to ‘stop the sag’ and get a natural lift … and it absolutely can be done over 40 and 50.

If you’d like to register your interest, click on through to the page and leave your email address and we’ll add you to the notification list for when we go live with the Booty Routine.

→ Learn to use a ‘toner’ like never before.

→ The ‘iron curler’ will take on a whole new meaning with those leg curls.

→ You won’t need to wear blush at home, because you’ll be blushing naturally with all the extra attention.

Go here to leave your email address → 

The Booty Routine
with Rhoda Lucas
Strong Woman Project

🌱 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.

📖 Sue’s Journey With Ashwagandha

Sue, 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.

After months of sleepless nights and constant fatigue, she began taking Ashwagandha.

Within weeks of adding Ashwagandha into her nightly routine, Sue 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.

📊 Ashwagandha: Stress-Busting Statistics

Scientific studies back up Sue’s experience.

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: What it actually does

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.

💊 Where to Buy Ashwagandha

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 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, organising the weekly dinner menu or decluttering your desk.

Ready to Change the Things You Can Change?

In the battle against stress, Ashwagandha stands as a time-tested warrior. It's a powerful ally for women over 40, helping to bring balance and calm in the midst of life's stresses. So why not harness the power of this ancient secret today.

Reflection

Think about what stress reducing activities and techniques you can include in your day and perhaps consider starting Ashwagandha supplementation?

The Snack Bar by Strong Woman Project

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