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2 Letter from the Publisher Amanda Klenner Ashwagandha is one of the best-known Ayurvedic herbs used in Western herbalism, and has thousands of years of traditional use in India as a rasāyana (rejuvenative) and an adaptogen. Its name means “smell of the stallion” or “strength of a stallion,” depending on the translator. Some say it is because Ashwagandha tea smells like horse sweat. I disagree. I choose to believe it is because ashwagandha is brilliant at helping us gain strength, stamina, and vigor.

As an adaptogen, ashwagandha can moderate stress and immune responses by supporting healthy function of the Hypothalamus- Pituitary-Adrenal (HPA) axis. In other words, it helps reduce our stress hormones, balance our hormones, and nourish the body in a generally safe and effective way. Because of its popularity, it has been studied extensively and is being incorporated into medical treatments for people recovering both from basic illness and from damage done to the body by chemotherapy and radiation. I myself have just come out of having a nasty flu, and am still suffering side effects from it. I am taking ashwagandha and some other adaptogens to help me recover my vitality and nourish my body after a long and debilitating illness.

Traditionally, ashwagandha is used in Ayurveda to help balance those with Kapha and Vata leanings, who both tend toward a cold constitution. Kapha people, when imbalanced, are stagnant, damp, and slow. Vata people are scattered, thin, cold, dry, and always busy, but not often in a functional way, when they’re out of balance. Ashwagandha is warming, nourishing, slightly drying, and helps to balance those doshas. It is known to exacerbate symptoms in

3 people who have excess Pitta (a constitution with an imbalanced state of heat, quickness to anger, and “excess fire”). So, if ashwagandha is indicated for a more Pitta person, the herb can be cooled down by adding milk and honey.

Ashwagandha is high in nutrients like vitamin C, calcium, iron, flavonoids, antioxidants, superoxide dismutase, catalase, and glutathione peroxidase. These are all health-promoting factors that contribute to its overall balancing and nourishing function.

I hope you’ll enjoy learning more about this wonderful herb. As always, join us in our Facebook group: Natural Herbal Living "Herb of the Month Club".

Green Blessings, Amanda

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Table of Contents

Ashwagandha Herbal Monograph 6

Ashwagandha Coloring Page 11

Ashwagandha Traditional Uses and Recipes 12

Aśvagandhā ( ) 22 वराहकर्णी More Ashwagandha Recipes 26

References 33

Glossary of Herbalism 38

Disclaimer 47

5 Ashwagandha Monograph Nina Judith Katz Common names: Ashwagandha, winter cherry, ashgandh

Latin name: Withania somnifera

Family: Solanaceae

Part used: root

Actions: adaptogen, anti-cancer, anti-inflammatory, aphrodisiac, astringent, immunomodulant, nervine, neuroprotective, rejuvenative, reproductive tonic, sedative, tonic

6 Energetics: astringent, bitter, sweet, hot, lowers Vata and Kapha, raises Pitta

Affinities/tropism: Kidney, Lung, and Spleen meridians; nervous system, reproductive system, brain, lungs, kidneys, muscle, fat, bone, mucus membranes, skin

Ashwagandha is the quintessential adaptogen. As defined in 1960 by N.V. Lazarev, an adaptogen is an agent causing a “condition of non-specific increase in resistance” to any external stress.1 (Also discussed & cited in Sejfulla and Kondrashin). This definition corresponds to the traditional understanding of ashwagandha in Ayurveda, where it has a broad range of use as a general tonic. Modern research has confirmed many of the traditional Ayurvedic uses of ashwagandha. For example, a 2012 double-blind study concluded that it is effective at improving resistance to stress.2

In traditional Ayurveda understandings, there are three basic energetic doshas, corresponding very roughly to the elements of western energetics and of Traditional Chinese Medicine. The doshas are Vata (air); Pitta (fire), and Kapha (water). Vata characteristics include a tall, thin, and bony physique; dryness in the skin, eyes, mucous membranes, and elsewhere; small features; anxiety, excitability, quick intellect, and indecisiveness. Pitta tends to have a medium build and medium to fine features, piercing eyes, a tendency towards inflammation, a fiery temper, strong will, ambition, and logical mind. Kapha tends to have a large physique,

7 thick hair and brows, oily skin and lush-to-oily hair, a slow and steady activity level, and great loyalty. People often embody two or three doshas, although not usually to equal degrees. Ayurveda considers an excess of any one dosha a likely cause of illness. Ashwagandha reduces Vata (and kapha to a lesser extent), while increasing Pitta. In Ayurveda, ashwagandha is specific for anxiety, as we would expect from a remedy that reduces Vata.3

Ayurvedic tradition also uses ashwagandha to build up ojas, or vitality, a concept that corresponds fairly precisely to jing in Traditional Chinese Medicine. This corresponds to its use as a general tonic and to increase energy, as well as to its more specific application in convalescence, exhaustion, and depletion from any cause. Building up ojas would also improve the reproductive system, and ashwagandha is traditionally used for men as an aphrodisiac and to improve the quality and quantity of semen, as well as for women to “stabilize” the fetus.4 Studies done in 2009 and 2013 confirm that ashwagandha improves the count, motility, and quality of sperm.5,11

Ayurvedic practitioners use ashwagandha to enhance immune function. Numerous studies have investigated and, for the most part, confirm the use of ashwagandha as an immunostimulant, anti- inflammatory, and immunomodulant. Most of these studies were done in India; but some of those done in the West look at the intersections between the immunostimulation and anti-cancer effects of this herb. For example, a 2009 study reported in the European Journal of Cancer explores the ways in which

8 ashwagandha causes the death of cancer cells in vitro, and then in mice, where it inhibits the growth of tumors and increases the activity of certain cells in the immune system (T cells and Th1, a T helper cell).6 Similarly, a 2015 study showed that ashwagandha slowed the progression of tumors in ovarian cancer and decreased one of the mechanisms of immunosuppression associated with that progression.7

Another traditional use of ashwagandha is to improve brain function and aid the nervous system. Recent studies support these uses as well. For example, a 2017 double-blind study showed that ashwagandha improved both short-term and general memory in adults with mild cognitive impairment.8 Other studies have concluded that ashwagandha is useful in Alzheimer’s and Parkinson’s diseases, and is generally neuroprotective.9

Ashwagandha also improves tissue repair; for example, traditional Ayurvedic formulas for mending broken bones include ashwagandha; this corresponds to its designation as a Kidney meridian remedy, as the Kidney meridian is associated with the bones. Similarly, Ayurvedic practice uses ashwagandha to help with muscle tone, weight loss, and skin problems. Excessive weight loss is a Vata problem, so it makes sense that a remedy that reduces Vata would help correct weight loss. Building up the muscle tone is characteristic of Spleen meridian remedies, as is strengthening the mucus membranes, another traditional use for ashwagandha. Ashwaganda is also traditionally used to strengthen the lungs in asthma, and its use for skin problems is also characteristic of a remedy associated with the Lung meridian.

9 Ashwagandha also promotes better sleep, both by helping people fall asleep and by improving the duration and quality of sleep. Traditional Ayurvedic practice also relies on ashwagandha to strengthen the kidneys, as one might expect from the comparison of ojas to jing (TCM associates jing with the Kidney meridian).

Stephen Buhner recommends ashwagandha as an addition to his core protocol for Lyme disease and coinfections; its use as a general restorative, immunomodulator, anti-inflammatory, and neuroprotector fit the symptoms of Lyme. He recommends taking it at night, at least initially, because it promotes sleep and in some people, it may cause drowsiness during the day.10

Traditionally, ashwagandha is used in decoctions, or as a powder (¼ – 3 tsp) in wine or ghee.4 Many western herbalists use it in tincture form, which is also effective. Dosage ranges from 2 to 75 drops.

Ashwagandha is generally considered extremely safe, as its use in pregnancy suggests. Buhner suggests choosing doses at the lower end of the range in pregnancy. People with sensitivities to the Solanaceae (nightshade family) will probably still find it more helpful than harmful, because its anti-inflammatory characteristics usually outweigh any aggravation.

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11 Ashwagandha Traditional Uses & Recipes Gina Gibbons In a world with endless tantalizing options at our fingertips—so many colors and textures and active constituents—how is an herbalist to narrow down the playing field? There seems to be a trend in the herbal community to focus on the herbs that have multiple actions. Though they may be less exotic than other plants, these multifaceted plants shine in their own way by being so incredibly versatile. They are true multitaskers that, because of their extreme adaptability, can be viewed as some of our most cherished medicines. Calendula (Calendula officinalis), yarrow (Achillea millefolium), and reishi (Ganoderma lucidum), among

12 many others, come to mind as beings who share with us their gifts in many, many ways, sometimes with opposing functions, but nonetheless they do their jobs and they do them well. These medicines are so useful that we only need a handful of them in our medicine cabinet to feel confident that we can handle most issues that may arise. Among this list of adaptable all-stars, let us consider ashwagandha (Withania somnifera).

Ashwagandha isn’t a plant that many of us have seen before, as it doesn’t grow wild here in the USA. It prefers the dry climates of Southern India, Africa, the Middle East, and Australia. In Sanskrit, Ashwagandha means, “horse’s smell,” most likely referring to the smell of the fresh rootlets. But, don’t let that deter you from utilizing this brilliant gift from nature—once dried, it smells more neutral and can be added to a variety of concoctions in the kitchen.

Traditionally, this member of the Solanaceae family has been used for everything from anti-aging facemasks, stoking sensual fires, and relaxing anxiety, to deeply nourishing the nervous system. It is considered to be a tonic herb, meaning that it can be used over long periods of time to help build and nurture one’s overall constitution and balance. Instead of spiking the immune system, it gently builds it over time, ultimately creating a much stronger foundation for the body to draw from when stressed. Tonics are important allies, especially in these stressful times, which is perhaps why we are currently seeing some extra pressure on endangered plant tonics such as wild ginseng (Panax quinquefolius) and goldenseal (Hydrastis canadensis). We can look to more common plants such as ashwagandha to reduce demand for these more specialized herbs. Though certain functions may not be replaced by only ashwagandha, this plant can certainly fill the shoes of many.

13 American Herbalist Michael Tierra spoke highly of ashwagandha after traveling to India early in his career and experiencing its powerful healing abilities firsthand. After word spread around the small, Southern Indian village that there was an herbal healer visiting, many locals came to see him seeking help for all manner of ailments, including chronic bronchitis, lower back pain, impotence, and adverse vaccine reactions. He recommended ashwagandha almost every time, primarily out of a desire to use locally available medicine, and probably also thanks to a bit of infatuation, as he had only recently learned of its many benefits himself and was in awe. Due to his Western conditioning, he worried about recommending one plant so much, but the locals didn’t seem to mind, and the results were astonishing.

This story goes to show that, as herbalists, we need not display our vast array of knowledge by crafting fancy formulas, we simply need to know which plants will be effective, sustainable, and readily available for those in need. Tierra wasn’t able to see all of the results from his ashwagandha prescriptions, as many of these issues were chronic, and he simply wasn’t there long enough; but he did receive word that over time, every patient he saw either recovered or significantly improved. He goes on to say, “I took consolation in the famous axiom of the late Dr. Christopher, ‘it is better to know one herb well, than a smattering of many.’”1 While it may seem strange at a glance for an herbalist to recommend a common, native weed to locals already familiar with it, I love that he was able to suggest an herb so prolific that many of his patients could harvest it on their own, and that it was versatile enough to be helpful for all of them. This to me, is the beauty of herbal medicine, as so often, the medicines we need are growing right around us.

14 Upon his return from India, Tierra planted several ashwagandha seeds along the San Lorenzo River near his home in Santa Cruz, California. He was surprised to see that long after he moved away, the seeds were still germinating and reproducing. A healthy and vital patch was fully established with very little tending.

A prominent ingredient in the ancient Indian practice of Ayurvedic healing, various uses of ashwagandha date back 3000–4000 years.1 The root is the part typically used in medicinal preparations. Though the smell can be a bit off-putting, ashwagandha root can easily be made into tincture or dried as a powder and put into capsules. Michael Tierra writes about the other parts of ashwagandha: “the bitter leaves are used as a hypnotic in the treatment of alcoholism and to relax the spasms of the lungs for the treatment of asthma and emphysema. They can also be made into an anti-inflammatory poultice and topically applied for boils and carbuncles. Internally, as with so many other strongly bitter herbs, they are anthelmintic (clearing worms). The seeds of the fruits are diuretic and can be used as a substitute for rennet to curdle milk.”1

Ashwagandha Ghee (ghrita)3 A traditional preparation is to mix the ground-up root with ghee, or clarified butter, which is especially beneficial for children; it has been said to build “their inner strength, body weight, lung capacity and improves muscle tone, reducing weakness of the muscles.”2 This formulation is also thought to improve sexual vitality. Pairing the root with the fats of the ghee helps one absorb it well, and it builds muscle protein. It has been said that regular consumption will improve one’s complexion and increase overall vitality and wellbeing.

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According to Ayurvedic practitioner Omprakash Yadav, it is recommended that, “before starting any Ayurvedic medicine for reproductive health (Vajikaran) it is always best to undergo Ayurvedic cleansing or panchakarma (Shodan) first. This gives you the best results. After panchakarma (Shodan), Ashwagandha ghee is taken 10 grams, once daily.” He also warns that people who are obese or facing any type of heart disease, high blood pressure, diabetes or high cholesterol condition should take this formula with caution.2

Ingredients • 2 ounces organic ashwagandha powder • 32 ounces spring water • 8 ounces organic ghee

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Directions 1. Start by combining the ashwagandha and spring water in a small pot and heating the mixture to medium/high while stirring frequently. Over time, the decoction will reduce by a quarter and you’ll know it’s ready. 2. Allow the decoction to cool and strain it through a cheesecloth, retaining the liquid. 3. Combine the liquid (ashwagandha tea) with the ghee in a small pot. 4. Heat over medium heat until the water is completely boiled off. This will take approximately 2 hours, but keep your eye on it because there are many variables here! 5. Once the water is gone, your ghee is ready. Store it in an airtight jar and enjoy both internally and externally.

Decadent Spiced Ashwagandha Milk3 Another traditional preparation combines ashwagandha with milk. In Ayurveda, it is highly recommended that ashwagandha be taken with a vehicle, or anupana, as this assures the deepest delivery of the medicine while increasing the absorption.

According to an ancient Ayurvedic text known as Charaka Samhita, this simple combining principle is recommended. Not only does each ingredient compliment the other, but both ashwagandha and milk have similar healing properties. Both are traditionally viewed as rejuvenators (or rasayanas) and strengthen the ojas (which, in an oversimplification, is the Ayurvedic perception of the vital fluids created by digestive processes that give us physical vitality and vigor).4 Strengthening and maintaining the ojas plays an important

17 role in creating the strong foundation of a healthy physical vessel, which is considered an important building block of a solid spiritual and emotional life as well. The synergy of combining ashwagandha and milk increases the medicinal value of both.

Another significant principle within Ayurvedic understanding is that of the three doshas, discussed more in-depth in this issue’s monograph (pages 7–8). In a nutshell, the doshas offer a way of understanding and describing a person’s unique expression of physical, emotional, and mental characteristics, or constitutional makeup. Through balancing our own individual blend of these doshas with the food, drink, and lifestyle practices we choose, we can support our overall vitality and wellbeing. Some formulas support all three doshas, which means they can be applied to many, many people. This blend of ashwagandha and milk is a great example of a synergistic blend that supports all three doshas. If you have digestive problems with milk, please note that in Ayurvedic preparations, the milk is always warmed, which makes it easier for the body to digest and process. As usual, honor what is true for you, and feel free to adapt as necessary.

As a simple, general restorative, ashwagandha milk can be taken twice daily. Simply combine ½ teaspoon of ashwagandha powder with 1 cup of milk and heat until warm. Drink and feel nourished!

I love luxurious milks. For a richer take on the simple synergistic restorative milk tonic described above, try this more flavorful combination. There’s just something about milk that feels so deeply nourishing (because it is)! Nowadays, there are plenty of non-dairy milk alternatives to choose from as well. I highly suggest if you do use a non-dairy milk, include some ghee, as the lipids help to deliver the medicine.

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Ingredients • 1 C warm milk or almond milk • 1 tsp ghee • 1 tsp grated coconut • 1 tsp chopped dates • 2 tsp chopped almonds 1 • /2 tsp saffron 1 • /8 tsp ground cardamom seed or ground fennel seed • 1 tsp raw honey • 1 tsp ashwagandha root powder • 1 tsp shatavari root powder.

19 Directions 1. In a small pot, combine all the ingredients and heat until warm. 2. It depends on your preference as far as texture goes, but I would suggest blending the milk in a blender or food processor to incorporate the dates and spices. But, if you don’t mind a bit of chewing, just heat it and leave it as is.

Nourishing Coconut Rose Ashwagandha Milkshake Here is a sweet and nourishing treat for your doshas!

Ingredients • 1 C full-fat coconut milk (make sure to stir it) • ½ tsp rose petal tincture (Rosewater could also be used as a substitute. I use tincture that I make from soaking fresh petals in brandy with a touch of honey.) • 2 tsp ashwagandha powder • 2 tsp reishi or other medicinal mushroom powder • ½ tsp cinnamon powder • 1 Tbsp honey or 3 fresh dates • 2 drops high-quality stevia extract (You could omit this and add more honey.) • ¼ tsp vanilla extract • big pinch of sea salt

20 Directions Place all ingredients into a blender and blend until creamy. If it is too thick for your liking, simply add a bit of water.

Despite natural health fads that go in and out of style, certain remedies remain rooted in time and remind us to look at plants with a humble and discerning eye. Their ancient and long-lasting use has withstood the ultimate test of time, and no fad can change that. There is a humbleness in the way a medicine like ashwagandha is perceived by our modern culture, but time has revealed that it is truly one of the most revered medicines in India for myriad reasons. By sharing the wide range of uses offered by this incredibly sustainable and versatile plant, we can continue to honor and cultivate these long-cherished medicines for centuries to come.

21 Aśvagandhā (वराहकर्णी) Stephany Hoffelt

The Sanskrit word Aśvagandhā, roughly translates to “smelling like a horse,” while its scientific name Withania somnifera, implies that European physicians considered the herb to be sleep promoting. People sometimes try to read deeply into the Sanskrit name, but I have dug fresh Withania, and it indeed smells like a horse and not in a good way.

22 Aśvagandhā is one of those herbs with a documented history of use that stretches back for millennia, and in the case of Āyurvedic practice, there are a lot of documents. The collection of three main manuscripts which lay out the practice of Āyurveda are called the Bṛhattrayī. The individual manuscripts are: Caraka Saṁhitā, which is said to have been compiled by Caraka; the Suśruta Saṁhitā, which is the work of Suśruta; and Aṣṭāṅgahṛdayam written by Vagbhatta. In the 9th century CE, the practitioner Mādhava contributed many new manuscripts to the practice of Āyurveda including the Mādhava Nidāna and Mādhava Cikitsā.

These manuscripts refer to Aśvagandhā by many names, including Varāha karṇī, (pig ears) Vajigandha, Vatagni, Balya, Vrisya, Hayagandha, Kusthagandhini, Elaparni, and Vajikari, so you really must dig if you want to find all the Āyurvedic applications.

Caraka recommended the herb as rasayana, which loosely translates to health-promoting measures, or in his words, a “way for attaining excellent dhatus (tissues).”1 Caraka assures us that through rasayana one will achieve, “longevity, memory, intelligence, freedom from disorders, youthful age, excellence of lustre, complexion and voice, optimum strength of physique and sense organs, successful words, respectability and brilliance.”

Caraka suggests using the root in an antidote formula that he tells his reader “destroys the toxic effects of poisons as an elephant destroys the trees,” and it was an ingredient in the Mahagandhasti agada which was given as an antidote and used to ward off demons and Atharvanic mantras (curses).2

Caraka also included it in a formula meant to address insomnia and distress due to the vitiation of Vatā. The Mādhava Cikitsā spoke of

23 the herb as Varāha karṇī, recommending it for Jvaracikitsā which is the treatment of (jvara) or fever.3

It is not certain when the herb first made it to Europe. It is not included in Garcia de Orta’s work on drugs of India written in 1577; but Prosper Alpinus, an Italian physician who died in 1617, wrote of it as Solarium somniferum antiquorum.4

In modern European literature, you will see ashwagandha referred to as winter cherry, but historically, that name was equally likely to be used to describe an entry on a plant in the Physallis species or for hound’s berry, which is black nightshade, so you can’t assume anything when you are reading history books.

Dioscorides’ entry on winter cherry refers to Physallis alkekengi as an herb for urinary complaints.5 His entry referring to a plant called “sleepy nightshade” is ashwagandha.6 Culpeper writes of using the leaves as anti-inflammatory poultices, and the yellow seeds and red fruits to “draw down urine.”7 His description is vague, but the similarity to Dioscorides indications for Physallis leads one to believe he is not speaking of ashwagandha. I only mention this because Physallis is most definitely a low-dose botanical and I wouldn’t want anyone to read a history book and think they are interchangeable.

The plant we know of as ashwagandha today is written about mostly in British books published in India at the end of the 19th century as Withania somnifera. Even at this point, British botanists were squabbling a bit over the ID of this plant. (Shocking, isn’t it?) Some botanists decided that the Asgund root sold at markets was Withania somnifera, while others seem to think that two plants were sold by this name. Some authors even went as far as to say that Withania somnifera was not the Aśvagandhā written about by the

24 Sanskrit authors insisting “the asgund of the shops is the tuber of convolvulus.”8

This gets more interesting because some old Indian texts attribute the name Panir bandá to ashwagandha because it was used like rennet for making paneer.9 When Dymock, Warren, and Hooper undertook their massive investigation of Indian plants in the late 1800s, they reported that the seeds of Withania somnifera did not coagulate milk, which would make more sense if they were using the wrong plant, not ashwagandha. What is annoying is that British call the Indian literature untrustworthy, when it was a mistake on their part.

In 1886, a Dr. Trebut isolated the alkaloid Somniferene from the plant, saying that it was responsible for the plant’s sedating actions.10 The British seemed mostly interested in Withania as a narcotic, and so whether or not it was the plant mentioned in the ancient literature, this species won the debate.

Oddly it doesn’t show up much in many of the early American works, unless of course they were calling it by yet another name... It seems to be an herb that only gained popularity in the 1970s as Eastern culture became trendy.

25 Ashwagandha Recipies Amanda Klenner Ashwagandha is an adaptogen that we can use daily to support our health and vitality and reduce overall stress, anxiety, and nervous tension. It is an aphrodisiac too, helping to build up sexual drive and desire over a long period of time, and a nourishing tonic to rebuild the body after long illness. It also is easy to incorporate into our favorite foods and drinks, so that we can nourish ourselves without a lot of extra work. Here are just a few ways to enjoy the medicinal benefits of Ashwagandha.

Ashwagandha Tea This is the simplest way to enjoy ashwagandha, other than capsules or a tincture. The tea is easy to make on its own and drink throughout the day. (As an alternative to plain tea, I often add ashwagandha to my other herbal blends to improve the flavor and

26 give me a more nutrient-dense bang for my buck; or, I add a few tablespoons to my nourishing herbal infusions.) In order to get to know the herb, the flavor, and the effect it has on your body, this simple tea recipe is a great way to start. Try it out for a few weeks and see how you feel.

Ingredients • 2 Tbsp ashwagandha root • 4 C boiling water • Pinch of cardamom powder (optional)

Directions 1. Simmer the ashwagandha in water for 15–20 minutes. 2. Strain, sprinkle with cardamom powder, and allow to cool to drinking temperature. 3. Add milk and sweetener if desired, and enjoy 2–3 cups a day.

Dream-Time Milk Ashwagandha milk is a traditional way to incorporate the herb’s healing benefits. This version of an ancient favorite is a little more of a sweet treat than the basic one shared earlier, but it’s medicinal nonetheless! This particular delivery method for ashwagandha is so well-loved because milk both increases the bioavailability of certain herbal constituents and encourages the body to rest. This combination of herbs, in your milk of choice, is a wonderful way to encourage healthy adrenal function, good digestion, and peace of mind. It’s perfect for those who are so stressed and wound up that they can’t get a good night’s sleep.

27 Ingredients • 2 C milk (your choice, but whatever you use be sure it has fat in it, no skim milk!) • ½ tsp ashwagandha powder • ½ tsp cinnamon powder • 2 pinches each nutmeg and cardamom • 1 pinch clove • 1 tsp vanilla extract • 1 tsp maple syrup (optional) • 15–30 drops valerian tincture (optional)

Directions Add all ingredients to a saucepan, warm to simmering, and enjoy!

28 Pick-Me-Up Breakfast Smoothie Ashwagandha is perfect in a smoothie, and most smoothie ingredients hide its flavor nicely. If you enjoy smoothies, just add a few teaspoons of ashwagandha powder for your daily balancing adaptogen dose. Here is a breakfast smoothie we enjoy in our home, which is satisfying, high-protein, and a nice tasty way to start the day. This makes 3–4 servings.

Ingredients • 2 frozen bananas, chopped • ½ C peanut butter (organic, sugar-free) • ¼ C raw organic cacao powder

29 • ½ C greens (spinach, kale, or whatever you like in smoothies; I use them frozen, but fresh is fine too) • ¼ C protein powder (we use grass-fed collagen, but use what you like, or leave it out) • sweetener of choice (optional; I find the bananas are generally sweet enough, but I sometimes add 2 or 3 dates) • ¼ C ashwagandha powder • 1 can coconut milk • Water to desired texture

Directions Blend until smooth and enjoy!

Aphrodisiac Hot Cocoa Ashwagandha is a well-known aphrodisiac for both men and women. Whether it is because it helps us relax, or it balances our sex hormones, making desire itself more likely, this is one herb that works wonders to get us in the mood, especially when it is used over long periods of time. It is also a wonderful addition to hormone-balancing formulas for other ailments. This recipe makes 2 servings.

Ingredients • 2 cups of milk of your choice • 1–2 tsp honey or maple syrup (or your sweetener of choice) to taste • 1 tsp ashwagandha root powder • ½ Tbsp raw cacao powder • ½ tsp maca powder • ½ tsp powdered rose petals

30 • ½ tsp reishi powder • a pinch of vanilla powder or ½ tsp vanilla extract • ½ tsp damiana powder • one pinch each cardamom, nutmeg, and ginger (if desired)

Directions 1. Simmer all ingredients until warm, mixing well. Use a hand blender for extra frothiness. 2. Top with crushed rose petals if desired. 3. Pour and enjoy!

Adaptogenic Golden Milk Another traditional variation on the ashwagandha-milk combo is golden milk. It is balancing to the hormones, relaxing to the body and mind, and anti-inflammatory. If you have chronic inflammation and stress, this might just be the drink for you. Recipe makes 2 servings.

31 Ingredients • 2 C milk of your choice • 2 tsp turmeric powder • 1 tsp ashwagandha powder • ½ tsp ginger powder • ½ tsp cinnamon powder • one pinch each nutmeg and cardamom • 1 tsp honey, maple syrup, or date sugar

Directions 1. Simmer all ingredients until warm, mixing well. Use a hand blender for extra frothiness. 2. Pour and enjoy!

32 References

Monograph

1 Zabronin, O.N., “K 110 l’et’iyu N.V. Lazarev,” Psikhofarmakologiya i biologicheskaya narkologiya, vol. 5, issue 4, 2005. 2 Chandrasekhar, K., Jyoti Kapoor, and Sridhar Anishetty. "A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults." Indian Journal of Psychological Medicine 34, no. 3 (2012), 255. doi:10.4103/0253-7176.106022. 3 Frawley, Dr. David, O.M.D., Ayurvedic Healing: A Comprehensive Guide, Salt Lake City: Passage Press, 1989. 4 Tirtha, Sada Shiva. The Ayurveda Encyclopedia : Natural Secrets to Healing, Prevention, & Longevity. Bayville: Sat Yuga Press, 1998. 5 Ahmad, Mohammad K., Abbas A. Mahdi, Kamla K. Shukla, Najmul Islam, Singh Rajender, Dama Madhukar, Satya N. Shankhwar, and Sohail Ahmad. "Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males." Fertility and Sterility 94, no. 3 (2010), 989- 996. doi:10.1016/j.fertnstert.2009.04.046.

6 Malik, Fayaz, Ajay Kumar, Shashi Bhushan, Dilip M. Mondhe, Harish C. Pal, Rohit Sharma, Anamika Khajuria, et al. "Immune modulation and apoptosis induction: Two sides of antitumoural activity of a standardised herbal formulation of Withania somnifera." European Journal of Cancer 45, no. 8 (2009), 1494-1509. doi:10.1016/j.ejca.2009.01.034.

33 7 Gupta, Natasha, Sameer Sharma, Seby L. Edassery, Janice M. Bahr, Lindsey Franklin, Erika Paulsen, Pincas Bitterman, and Animesh Barua. "Abstract B061: Association of leukocyte inhibitory immunoglobulin- like transcript 3 (ILT3) with ovarian cancer and prevention of its expression by dietary supplementation of Ashwagandha (Withania somnifera)." Cancer Immunology Research 4, no. 1 Supplement (2016), B061-B061. doi:10.1158/2326-6074.cricimteatiaacr15-b061. 8 Choudhary, Dnyanraj, Sauvik Bhattacharyya, and Sekhar Bose. "Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions." Journal of Dietary Supplements 14, no. 6 (2017), 599-612. doi:10.1080/19390211.2017.1284970. 9 Sandhir, Rajat, and Abhilasha Sood. "Neuroprotective Potential of Withania somnifera (Ashwagandha) in Neurological Conditions." Science of Ashwagandha: Preventive and Therapeutic Potentials, 2017, 373-387. doi:10.1007/978-3-319-59192-6_18. 10 Buhner, Stephen Harrod. Healing Lyme: Natural Healing of Lyme Borreliosis and the Coinfections Chlamydia and Spotted Fever Rickettsioses. Silver City, NM: Raven Press, 2015. 11 Ambiye, Vijay R., Deepak Langade, Swati Dongre, Pradnya Aptikar, Madhura Kulkarni, and Atul Dongre. "Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study." Evidence-Based Complementary and Alternative Medicine 2013 (2013), 1-6. doi:10.1155/2013/571420.

Other Monograph References

Agarwal, Ramesh, Sham Diwanay, Pralhad Patki, and Bhushan Patwardhan. "Studies on immunomodulatory activity of Withania somnifera (Ashwagandha) extracts in experimental immune

34 inflammation." Journal of Ethnopharmacology 67, no. 1 (1999), 27-35. doi:10.1016/s0378-8741(99)00065-3. Mwitari, Peter G., Peter A. Ayeka, Joyce Ondicho, Esther N. Matu, and Christine C. Bii. "Antimicrobial Activity and Probable Mechanisms of Action of Medicinal Plants of Kenya: Withania somnifera, Warbugia ugandensis, Prunus africana and Plectrunthus barbatus." PLoS ONE 8, no. 6 (2013), e65619. doi:10.1371/journal.pone.0065619. Panda, S., and A. Kar. "Withania somnifera and Bauhinia purpurea in the regulation of circulating thyroid hormone concentrations in female mice." Journal of Ethnopharmacology 67, no. 2 (1999), 233-239. doi:10.1016/s0378-8741(99)00018-5.

"The Winter Cherry: Restoring Vitality." Enchantments. Last modified July 23, 2008. http://kivasenchantments.com/the-winter-cherry- restoring-vitality.html.

Sangita Kumari and Alka Gupta, “Nutritional composition of dehydrated ashwagandha, shatavari, and ginger root powder.” International Journal of Home Science 2016; 2(3): 68-70. Sejfulla, R.D. and Kondrashin, I.M., “Adaptogeny v sporte vyshix dostiahenij,” Sportivnaya Meditsina, No. 1, 2011. "Ashwagandha, Vedic (Withania Somnifera) Potted Plant, Organic." Strictly Medicinal Seeds. Last modified November 22, 2016. https://strictlymedicinalseeds.com/product/ashwagandha-vedic- withania-somnifera-potted-plant-organic/.

Traditional Uses

1 Beau. "Ashwagandha: Wonder Herb of India." Planet Herbs. Accessed November 18, 2017. https://www.planetherbs.com/specific- herbs/ashwagandha-wonder-herb-of-india.html. 2 "21 Ways To Take Ashwagandha (Ashwagandha Remedies + Recipes)." The Ayurveda Experience Blog. Last modified July 31, 2017.

35 https://www.theayurvedaexperience.com/blog/take-ashwagandha- remedies-ashwagandha-recipes/. 3 "Healthy Ayurveda | Ashwagandha Milk & Ghee – Strength Giving And Stamina Of A Horse." Healthy Ayurveda | Redefining Health. Accessed December 18, 2017. http://healthyayurveda.com/ashwagandha-strength-and-stamina-of-a- horse/. 4 "Why You Should Take Ashwagandha With Milk." The Ayurveda Experience Blog. Last modified July 19, 2017. https://www.theayurvedaexperience.com/blog/ashwagandha-with- milk/.

History

1 Charaka, and Dridhabala. Charaka Saṃhitā. Translated by Van Loon, Gabriel. 2003 Translation. Vol. 1. Morrisville, NC: LuLu Enterprises., 500. 2 Ibid. 1219 3 Thorat, A. K., and D. N. Mishra. “Medicinal Plants for the Treatment of Mūtrakṛccmra in the Bṛhattrayī and Mādhava Cikitsā Treatises of Āyurveda.” International Journal of Herbal Medicine 4, no. 4 (2016): 1–8. 4 Dymock, William, C. J. H. Warden, and David Hooper. Pharmacographia Indica: A History of the Principal Drugs of Vegetable Origin, Met with in British India. Vol. II. K. Paul, Trench, Trübner & Company, ld, 1891. 5 Dioscorides. De Materia Medica. - Five Books in One Volume: A New English Translation. Translated by Osbaldeston, T. Vol. Book Four Roots. Johannesburg: IBIDIS Press, 60.

36 6 Lloyd, G. E. R. The Ambitions of Curiosity: Understanding the World in Ancient Greece and China. Cambridge University Press, 2002. p. 111. 7 Culpeper, Nicholas. The English Physitian : OR AN Astrologo-Physical Discourse of the Vulgar Herbs of This Nation. London. England: Printed by Peter Cole, at the sign of the Printing-Press in Cornhil, near the Royal Exchange., 1652. 8 Watt, Sir George. A Dictionary of the Economic Products of India. Vol. VI. Calcutta, India: Superintendent of Government Printing, 1893. 9 Khory, Rustomjee Naserwanjee, and Nanabhai Navrosji Katrak. Materia Medica of India and Their Therapeutics. Caxton Works, 1903. 10 Dymock, William, C. J. H. Warden, and David Hooper. Pharmacographia Indica: A History of the Principal Drugs of Vegetable Origin, Met with in British India. Vol. II. K. Paul, Trench, Trübner & Company, ld, 1891.

37 A Glossary of Herbalism Nina Judith Katz Do you feel befuddled by all of those terms? Are you curious about what a menstruum might be, or a nervine? Wondering what the exact difference is between an infusion and a decoction? Or what it means to macerate? Read on; the herbalist lexicographer will reveal it all!

Adaptogen n. An herb that enhances one's ability to thrive despite stress. Eleuthero, or Siberian Ginseng (Eleutherococcus senticosus) is a well-known adaptogen.

Aerial parts n. pl. The parts of a plant that grow above ground. Stems, leaves, and flowers are all aerial parts, in contrast to roots and rhizomes. Alterative n. An herb that restores the body to health gradually and sustainably by strengthening one or more of the body's systems, such as the digestive or lymphatic system, or one or more of the vital organs, such as the liver or kidneys. Burdock (Arctium lappa) is an alternative. adj. Restoring health gradually, as by strengthening one or more of the body's systems or vital organs.

Anthelmintic n. A substance that eliminates intestinal worms. Anthelmin adj. Being of or concerning a substance that eliminates intestinal worms.

38 Anti-catarrhal n. A substance that reduces or slows down the production of phlegm. adj. Being of or concerning a substance that reduces or slows down the production of phlegm.

Anti-emetic n. A substance that treats nausea. Ginger (Zingiber officinale) is anti-emetic.

adj. Being of or concerning a substance that treats nausea.

Anti-microbial n. An herb or a preparation that helps the body fight off microbial infections, whether viral, bacterial, fungal, or parasitic. Herbal anti- microbials may do this by killing the microbes directly, but more often achieve this by enhancing immune function and helping the body to fight off disease and restore balance. adj. Being of or concerning an herb or a preparation that helps the body fight off microbial infections.

Aperient n. A gentle laxative, such as seaweed, plantain seeds (Plantago spp.), or ripe bananas. adj. Being of or concerning a gentle laxative.

Aphrodisiac n. A substance that enhances sexual interest or desire. adj. Being of or relating to a substance that enhances sexual interest or desire.

39 Astringent n. A food, herb, or preparation that causes tissues to constrict, or draw in. Astringents help stop bleeding, diarrhea, and other conditions in which some bodily substance is flowing excessively. Some astringents, such as Wild Plantain (Plantago major), draw so powerfully that they can remove splinters. adj Causing tissues to constrict, and thereby helping to stop excessive loss of body fluids.

Bitter n. A food, herb, or preparation that stimulates the liver and digestive organs through its bitter flavor. Dandelion (Taraxacum officinale) and Gentian (Gentiana lutea) are both bitters. Also called digestive bitter. Carminative n. A food, herb, or preparation that reduces the buildup or facilitates the release of intestinal gases. Cardamom (Amomum spp. and Elettaria spp) and Fennel (Foeniculum vulgare) are carminatives. adj. Characterized as reducing the buildup or facilitating the release of intestinal gases.

Carrier Oil n. A non-medicinal oil, such as olive or sesame oil, used to dilute an essential oil. Catarrh n. An inflammation of the mucous membranes resulting in an overproduction of phlegm.

Compound v. To create a medicinal formula using two or more components. n. An herbal preparation consisting of two or more herbs.

40 Compress n. A topical preparation consisting of a cloth soaked in a liquid herbal extract, such as an infusion or decoction, and applied, usually warm or hot, to the body. A washcloth soaked in a hot ginger decoction and applied to a sore muscle is a compress.

Decoct v. To prepare by simmering in water, usually for at least 20 minutes. One usually decocts barks, roots, rhizomes, hard seeds, twigs, and nuts. Decoction n. An herbal preparation made by simmering the plant parts in water, usually for at least 20 minutes.

Demulcent n. An herb with a smooth, slippery texture soothing to the mucous membranes, i.e. the tissues lining the respiratory and digestive tracts. Slippery elm (Ulmus rubra), marshmallow root (Althaea officinalis), and sassafras (Sassafras albidum, Sassafras officinale) are all demulcents. adj. Having a smooth, slippery texture that soothes the mucous membranes. Diaphoretic n. An herb or preparation that opens the pores of the skin, facilitates sweat, and thereby lowers fevers. In Chinese medicine, diaphoretics are said to “release the exterior.”• Yarrow (Achillea millefolium) is a diaphoretic. adj. Opening the pores, facilitating sweat, and thereby lowering fevers.

41 Digestive n. An herb, food, or preparation that promotes the healthy breakdown, assimilation, and elimination of food, as by gently stimulating the digestive tract in preparation for a meal. Dandelion (Taraxacum officinale) and bitter salad greens are digestives. adj. 1 Concerning or being part of the bodily system responsible for the breakdown, assimilation, and elimination of food. adj. 2 Promoting the healthy breakdown, assimilation, and/or elimination of food. Diuretic n. A substance that facilitates or increases urination. Diuretics can improve kidney function and treat swelling. Excessive use of diuretics can also tax the kidneys. Stinging Nettles (Urtica dioica), cucumbers, and coffee are all diuretics. adj. Facilitating or increasing urination.

Emmenagogue n. An herb or preparation that facilitates or increases menstrual flow. Black cohosh (Cimicifuga racemosa) is an emmenagogue. Emmenagogues are generally contraindicated in pregnancy. adj. Facilitating or increasing menstrual flow. Essential Oil n. An oil characterized by a strong aroma, strong taste, the presence of terpines, and by vaporizing in low temperatures. Essential oils are components of many plants, and when isolated, make fairly strong medicine used primarily externally or for inhalation, and usually not safe for internal use.

42 n. 1 A preparation made by chemically removing the soluble parts of a substance into a solvent or menstruum. Herbalists often make extracts using water, alcohol, glycerin, vinegar, oil, or combinations of these. Infusions, medicinal vinegars, tinctures, decoctions, and medicinal oils are all extracts. n. 2 A tincture. Extract v. To remove the soluble parts of a substance into a solvent or menstruum by chemical means. Febrifuge n. An herb or preparation that lowers fevers. Yarrow (Achillea millefolium), ginger (Zingiber officinale), and boneset (Eupatorium perfoliatum) are all febrifuges. Galactagogue n. A substance that increases the production or flow of milk; a remedy that aids lactation. Nettle (Urtica dioica) and hops (Humulus lupulus) are galactagogues. Glandular n. A substance that treats the adrenal, thyroid, or other glands. Nettle seeds (Urtica dioica) are a glandular for the adrenals. adj. Relating to or treating the adrenal, thyroid, or other glands. Hepatic n. A substance that treats the liver. Dandelion (Taraxacum officinale) is a hepatic. Hypnotic n. An herb or preparation that induces sleep. Chamomile (Matricaria recutita) and valerian (Valeriana officinale) are both hypnotics. adj. Inducing sleep.

43 Infuse v. To prepare by steeping in water, especially hot water, straining, and squeezing the marc. Infusion n. A preparation made by first steeping one or more plants or plant parts in water, most often hot water, and then straining the plant material, usually while squeezing the marc. An infusion extracts the flavor, aroma, and water-soluble nutritional and medicinal constituents into the water.

Long Infusion n. An infusion that steeps for three or more hours. Long infusions often steep overnight. Lymphatic n. A substance that stimulates the circulation of lymph or tonifies the vessels or organs involved in the circulation or storage of lymph.

Macerate v. To soak a plant or plant parts in a menstruum so as to extract the medicinal constituents chemically. Marc n. The plant material left after straining a preparation made by steeping, simmering, or macerating.

Menstruum n. (Plural, menstrua or menstruums.) The solvent used to extract the medicinal and/or nutritional constituents from a plant. Water, alcohol, vinegar, and glycerin are among the more common menstrua. Mucilage n. A thick, slippery, demulcent substance produced by a plant or microorganism.

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Mucilaginous n. Having or producing mucilage; demulcent. Okra, marshmallow root (Althaea officinalis), sassafras (Sassafras albidum, Sassafras officinale), and slippery elm (Ulmus rubra) are all mucilaginous. Nervine n. An herb or preparation that helps with problems traditionally associated with the nerves, such as mental health issues, insomnia, and pain. adj. Helping with problems traditionally associated with the nerves, such as mental health issues, insomnia, and pain. Pectoral n. A substance that treats the lungs or the respiratory system. Poultice n. A mass of plant material or other substances, usually mashed, gnashed, moistened, or heated, and placed directly on the skin. Sometimes covered by a cloth or adhesive. A plantain (Plantago spp.) poultice can draw splinters out. Rhizome n. A usually horizontal stem that grows underground, is marked by nodes from which roots grow down, and branches out to produce a network of new plants growing up from the nodes. Salve [sæv] A soothing ointment prepared from beeswax n. combined with oil, usually medicinal oil, and used in topical applications. Short Infusion n. An infusion that steeps for a relatively short period of time, usually 5-30 minutes.

45 Sedative n. A substance that calms and facilitates sleep. Valerian (Valeriana officinale) is a sedative.

Sedative adj. Calming and facilitating sleep.

Simple n. An herbal preparation, such as a tincture or decoction, made from one herb alone.

Simpler n. An herbalist who prepares and recommends primarily simples rather than compounds.

Spp. abbr. Species. Used to indicate more than one n.pl. species in the same botanical family. Echinacea spp. includes both Echinacea purpurea and Echinacea angustifolium, among other species. Plantago spp. includes both Plantago major and Plantago lanceolata. Stimulant n. An herb or preparation that increases the activity level in an organ or body system. Echinacea (Echinacea spp.) is an immunostimulant; it stimulates the immune system. Cayenne (Capsicum spp.) is a circulatory stimulant. Rosemary is a stimulant to the nervous, digestive, and circulatory systems. Sudorific adj. Increasing sweat or facilitating the release of sweat; cf. diaphoretic. Syrup n. A sweet liquid preparation, often made by adding honey or sugar to a decoction. Tea n. A drink made by steeping a plant or plant parts, especially Camellia sinensis.

46 Tisane n. An herbal beverage made by decoction or short infusion and not prepared from the tea plant (Camellia sinensis). Tincture n. A preparation made by macerating one or more plants or plant parts in a menstruum, usually alcohol or glycerin, straining, and squeezing the marc in order to extract the chemical constituents into the menstruum. v. To prepare by macerating in a menstruum, straining, and squeezing the marc in order to extract the chemical constituents. Tonic n. A substance that strengthens one or more organs or systems, or the entire organism. Stinging nettle (Urtica dioica) is a general tonic, as well as a specific kidney, liver, and hair tonic. Red raspberry leaf (Rubus idaeus) is a reproductive tonic; Mullein (Verbascum thapsus) is a respiratory tonic. Tonify v. To strengthen. Nettle (Urtica dioica) tonifies the entire body. Volatile Oil n. An oil characterized by volatility, or rapid vaporization at relatively low temperatures; cf. essential oil. Vulnerary n. A substance that soothes and heals wounds. Comfrey (Symphytum officinale) is an excellent vulnerary. adj. Being or concerning a substance that soothes and heals wounds.

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Disclaimer

Nothing provided by Natural Living Mamma LLC, Natural Herbal Living Magazine, or Herb Box should be considered medical advice. Nothing included here is approved by the FDA and the information provided herein is for informational purposes only. Always consult a botanically knowledgeable medical practitioner before starting any course of treatment, especially if you are pregnant, breastfeeding, on any medications, or have any health problems. Natural Living Mamma LLC is not liable for any action or inaction you take based on the information provided here.

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