Mental strength in the summer: stay calm on hot days with roseroot and ashwagandha

Ah, the summer! Long days, sunshine, popsicles... and sometimes a busy schedule or the feeling of having to cope with so many demands. Do you know that? As beautiful as the warm season is, it can also bring its very own stress. Mental strength is worth its weight in gold right now. But what does mental strength actually mean? It is the ability to remain capable of acting under pressure, to recover from setbacks and to maintain a positive attitude. Mentally strong people are characterized by the fact that they face challenges positively. That sounds great!

What if nature could support us in this? So-called adaptogens are on hand to provide herbal support. Especially if you are perhaps not only concerned about your own well-being, but also that of your family, it is important to cultivate your own energy and serenity. Because only those who are strong for themselves can also be strong for others. Let's go, let's recharge our batteries for the summer and surpass ourselves!

What are adaptogens? Nature's stress tamers

Imagine you had an invisible personal trainer to boost your stress resistance. This is exactly what adaptogens do: these special plants or herbal extracts help the body to adapt non-specifically to various stressors [5]. Their aim is not to artificially boost us, but to promote balance (homeostasis) in the body and increase resistance to stress [6]. They help people to achieve a state of non-specific resistance to stress [6].

Scientific evidence suggests that adaptogens act on the body's stress axis (HPA axis) [6]. They appear to modulate the release of stress hormones such as cortisol and can thus help to mitigate the negative effects of chronic stress [6]. Many adaptogens have been used for centuries in traditional systems of medicine such as Ayurvedic teachings [5]. The two representatives of this group of plants discussed in this article are ashwagandha and roseroot.

Ashwagandha in application: The Ayurvedic root for inner peace

Ashwagandha (Withania somnifera), also known as sleeping berry or Indian ginseng, is an important plant in Ayurvedic medicine [10]. Ashwagandha root has been used there for over 3000 years as a tonic to promote vitality and reduce stress [10].

Do you often feel tired and hyper? This is exactly where many people turn to ashwagandha. Its best-known effect is to help with stress and anxiety [7]. Ashwagandha extract can help to reduce the level of the stress hormone cortisol [1,10]. High cortisol levels can lead to sleep disorders and exhaustion. Ashwagandha can have a regulating effect here [10]. Less stress = better sleep = better concentration throughout the day.

Ashwagandha: dosage and effectiveness - what science says

Several human studies, including systematic reviews, confirm its relaxing properties. Participants who took ashwagandha supplements (often 300-600 mg ashwagandha extract) daily for several weeks were significantly more likely to report a reduction in their perceived stress compared to placebo groups in double-blind, placebo-controlled studies [1,10]. People who are more relaxed often sleep better. There is good evidence that ashwagandha can improve sleep quality [6,7]. Better sleep and less stress can promote concentration. It is often taken in the form of capsules containing ashwagandha root extract.

Benefits of Rhodiola Rosea: The golden root for resilience

When summer is draining you and energy levels are low, Rhodiola Rosea (rose root) could be your herbal ally. This hardy plant grows in extreme conditions and is traditionally used to combat fatigue and increase mental resilience [5]. Its nickname “golden root” indicates its value.

Rhodiola as an adaptogenic plant against fatigue

The main strength of Rhodiola rosea lies in its ability to counteract stress-related exhaustion [2,5]. As an adaptogen, the plant helps the body to cope better with stress, but its focus is more on the energizing component [5]. Scientific studies on humans have shown that participants who took Rhodiola rosea extract (often standardized to the phytochemicals rosavins and salidroside) daily experienced significantly less fatigue and improved their mental performance under stress [7,9]. These positive effects were often observed after only a short period of intake [7,9]. Roseroot can help you maintain your energy and stay balanced even on demanding summer days. Rose root extract is also available in capsule form.

Adaptogens in everyday summer life: tips for your mental strength

How can you use these powerhouses for your mental strength in summer? Ashwagandha and rhodiola rosea complement each other: ashwagandha calms you down, rhodiola rosea keeps your energy levels high. Both adaptogens support your mental strength in a complementary way. Integrating them into everyday life is usually straightforward, as both extracts are often available in practical capsule form. It is important to take them regularly every day for several weeks. Always observe the recommended daily intake.

Adaptogens are valuable supporters, but their effect is best achieved on the basis of a healthy lifestyle and a varied diet. Sufficient sleep and exercise are the basis for strong people and mental balance. When choosing your products, pay attention to quality, ideally organic quality, in order to preserve the valuable secondary plant substances.

Important information on intake: safety first!

Although ashwagandha and rhodiola rosea (rose root) are well tolerated as adaptogens, it is important to be aware of safety instructions. Both herbs are considered safe for short-term use for most healthy adults [3,4].

Who should not take ashwagandha?

Caution is also advised with natural substances such as ashwagandha and roseroot, especially if you have a pre-existing condition or are taking medication. In these cases, consult a healthcare professional before taking them.

Ashwagandha preparations are not recommended, for example, in the case of:

Pregnancy and breastfeeding: taking it is not recommended [3,8].

Thyroid disorders: Ashwagandha can affect thyroid hormones. Medical consultation is essential for thyroid problems [3,8].

Hormone-sensitive prostate cancer: Men should avoid ashwagandha as it can increase testosterone [8].

Liver problems: Caution should be exercised with pre-existing liver disease [3,8].

Interactions: Ashwagandha supplements may interfere with the effects of sedative, sleep, anti-epilepsy or diabetes/blood pressure medications [8].

Bipolar disorder: May be unsuitable [4].

General side effects are usually mild: with ashwagandha, stomach upset or drowsiness [3]; with rhodiola, dizziness or dry mouth [4]. Talk to a healthcare professional before taking ashwagandha plant extracts or rhodiola, especially if you are taking them over a longer period of time or at higher doses (note the daily intake!). This applies in particular if you are taking medication or have chronic illnesses. It is generally not advisable to use it on small children without consulting a doctor.

Training methods for mental strength

Mental strength can not only be strengthened with plant power - targeted training also works. These methods can help:

Breathing exercises & meditation: regulate the nervous system, lower stress hormones and promote focus

Visualization techniques: Imagine difficult situations and mentally “rehearse” your reaction

Cognitive restructuring: Learn to recognize negative thought patterns and replace them with positive ones

Resilience training: strengthen your personal resilience in the long term through targeted exercises

Journaling: Writing helps you to organize your thoughts and become aware of your strengths

Tip: Combine these methods with ashwagandha or roseroot for a holistic effect. These adaptogens can help you to cope better with stress and maintain your mental energy. They do not replace a healthy lifestyle or a varied diet, but they can complement them. Your mental strength is valuable! Discover more products and further information at vitaworld to help you on your way.

FAQ: Frequently asked questions about ashwagandha and roseroot

Can I take ashwagandha every day?

Studies have looked at taking it for up to 3 months, where it is considered safe. Long-term safety has been less researched. Medical consultation is advisable [3].

Does ashwagandha increase testosterone?

Studies suggest that ashwagandha can increase testosterone in men [8].

Does ashwagandha help with weight loss or hair growth?

There is evidence that ashwagandha may help with stress-related food cravings [3]. More research is needed for direct evidence of weight loss or hair growth as a primary effect.

What do doctors say about ashwagandha?

Many medical professionals recognize the potential of ashwagandha for stress reduction, but emphasize the need for further research and individual consultation, especially in cases of pre-existing conditions or medication use [3,8].

How does roseroot work in the brain?

Roseroot appears to influence neurotransmitters such as serotonin, noradrenaline and dopamine, which can contribute to improved mood, concentration and reduced fatigue [5,6]. It also protects nerve cells from stress-related damage.

Sources:

[1] https://www.ncbi.nlm.nih.gov/PMC8762185
[2] https://pubmed.ncbi.nlm.nih.gov/29325481
[3] https://ods.od.nih.gov/Ashwagandha-HealthProfessional
[4] https://www.nccih.nih.gov/rhodiola
[5] https://www.ncbi.nlm.nih.gov/PMC3991026
[6] https://pubmed.ncbi.nlm.nih.gov/39910586
[7] https://www.healthline.com/rhodiola-rosea
[8] https://www.mskcc.org/cancer-care/ashwagandha
[9] https://pubmed.ncbi.nlm.nih.gov/28219059
[10] https://www.mdpi.com/2411-5142

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