Introduction

Ginseng is famous for its miraculous properties in herbal medicine. For centuries, this forked-shaped root has been used in Chinese, Korean, and Japanese traditional medicine as an aphrodisiac, antioxidant, anti-ageing and immune booster tonic to increase “energy levels.¹

Over the years, researchers have been working tirelessly to unravel Ginseng’s hidden secrets. Its benefits in weight loss and management are also under study. And from what we know now, Ginseng might be the answer to all your weight problems. 

Understanding weight management

A person's body weight has an effect on their mental and physical well-being. It is so important because not only does it affect your daily life, but it can also lead to multiple chronic diseases. 

According to WHO in 2019, about 5 million obese people died from chronic diseases including heart problems, diabetes, cancers, respiratory diseases, and digestive disorders.²

Thus, being an appropriate weight according to your age and gender should be your top priority. Keeping track of your weight and controlling it early on will help you live a healthy life in the long run. 

Factors influencing weight gain

The following are some factors that affect weight management. Understanding their influence will help you effectively manage your weight. 

Lifestyle

Your lifestyle contributes a lot to your weight. Your daily calorie intake and physical activity should be balanced out. This is because when you consume more calories than you can burn, your body stores excess calories as fat. 

Habits such as consuming processed, high-calorie, sugary, and fatty foods and drinks, along with prolonged periods of inactivity contribute to weight gain. If this pattern continues, weight gain is likely to occur over time.³

Social and environmental factors 

The people you surround yourself with have a huge influence on your physical and mental well-being. According to research conducted by the Harvard School of Public Health, a person’s chance of becoming obese increases by 57% if a close friend or relative is obese, 40% if their siblings are obese, and 37% if their spouse is obese.⁴

Another contributing factor to weight gain is the environment you live in. The “built environment” can both facilitate and hinder physical activity. The way we design our cities, towns, and countryside affects how healthy we are. It's important to have access to healthy food and places to exercise. 

Sleeping routine

Sleep is an important part of one's daily life. We often do take this time for granted but it is extremely important for our mental and physical health. Sleeping less gives you more time to eat. According to research, sleep-deprived people have high levels of appetite-stimulating hormones and lower levels of satiety hormones. Meaning you will crave high-sugar munchable foods to feel full.⁵

Food availability 

The vast and easy availability of “convenience foods” plays an important role in obesity among food-insecure populations. A large section of people depend on these affordable, easy-to-eat foods every day. These ultra-processed foods do not have any significant nutritional value. 

Fruits and vegetables are getting more expensive compared to sugary and grain-based foods, so it's easier for everyone, especially those with lower incomes, to buy processed foods. In the US alone, billions of dollars are spent on these foods each year, adding up to a huge number of calories.⁶

Some medicines

The use of some medications can also lead to obesity. This can happen due to several reasons:

• They may increase appetite, leading to weight gain
• Some medicines alter the metabolism
• Some cause water retention in the body
• Some affect the storage and absorption of fats and sugars in the body

Common classes of drugs that can contribute to weight gain are antidiabetics, antipsychotics, antidepressants, anti-epileptics, steroids, and blood pressure-reducing medication.⁷

Family history and genetics 

Family history and genetics have a small contribution to obesity. According to research, there are 8 genes that contribute to obesity.⁸ However, what you eat and how you live also plays a big role. 

Even in societies where people were not previously overweight, it is seen that they start gaining weight when they switch to a Western diet. This shows that it's not just about genes, but also about how our environment and lifestyle affect our bodies. Studies on identical twins show how genes can affect weight gain, but they're not the only factor.⁹

Importance of maintaining a healthy weight

Let's quickly remind ourselves why it is so important to maintain a healthy weight:

• It helps prevent chronic diseases like diabetes, heart problems, and respiratory issues and reduces the risk of cancer
• Improves your mental wellbeing. 
• Enhances immunity
• Maintains hormonal balance
• Improves focus and productivity 

Now we will explore the benefits of ginseng in weight management, its uses, and precautions. 

Exploring ginseng's potential in weight management

Ginseng is well known for its vast health benefits. Its role in weight management is under study. Currently, the scientific evidence is promising enough to claim that ginseng can be your go-to food for weight management. 

Types of ginseng

Ginseng is categorised into 6 types, depending on the region it's cultivated in. These are:

1. Korean red ginseng
2. Chinese ginseng
3. Japanese ginseng
4. American or wild ginseng
5. Siberian ginseng
6. Indian ginseng

All of these types have slightly different physical and chemical properties. And for weight management, Korean red ginseng or Panax ginseng is best known.

How does it work?

A study conducted on mice suggests that Panax ginseng increases fat elimination through faeces. It is also said to prevent the onset of obesity by reducing appetite.¹⁰

Another study conducted on obese middle-aged Korean women supports Ginseng's role in reducing weight. It shows that Ginseng's anti-obesity effect depends on gut microbiota (flora). Therefore, it may have different effects on different individuals.¹¹

Incorporating ginseng into your routine

Incorporating Korean red ginseng into your daily routine offers numerous benefits. Here are some suggestions and recipes where you can add ginseng into your everyday life:

1. Kickstart your day with ginseng tea - traditionally, Koreans start their day with a warm cup of ginseng tea. This is known to alleviate stress and boost energy levels throughout the day. You can easily brew your own version using dried Korean red ginseng or fresh ginseng root
2. Blend it into your breakfast smoothies - if you're not fond of the herbal taste, you should try blending it into your smoothie. The taste will be unnoticeable and you can enjoy a healthy drink
3. Enhance your salads - add ginseng to them. This simple addition will help you meet the daily requirement of a "5-a-day" recommendation for fruit and vegetable intake 

Dosage recommendations

There are no established standard doses for ginseng for any specific condition. Its quality and potency vary between brands. This makes it difficult to determine a universal dose. However, most research indicates daily doses of 200 milligrams of Panax ginseng extract or 0.5-2 grams of dry root. Capsule forms typically range from 100-600 milligrams per day.¹²

It is best to consult your doctor before taking ginseng supplements for any specific condition. 

Potential side effects and precautions

Ginseng is usually considered safe for use but, due to the lack of evidence, it is not recommended for use by children and pregnant and lactating women.

Ginseng functions as a gentle stimulant and might induce symptoms such as dizziness, headaches, or nausea. If these effects occur, consider reducing your dosage temporarily to allow your body to adjust. Women might also notice changes in their menstrual cycles while using ginseng, thus it's important to monitor personal reactions and regularly consult a healthcare professional. To mitigate side effects, it's advisable to take ginseng for two to three weeks followed by a break of one to two weeks. 

Overall, ginseng is generally safe, with effective daily doses typically ranging from 200 to 400 mg of extract.¹³,¹⁴

Conclusion

“Prevention is better than cure”- excess weight can lead to a number of chronic diseases, therefore it is best to take action as soon as possible. Ginseng is a powerful tool that will help you in your weight management journey. However, it is needless to say, it is not the only thing that will keep you maintaining a healthy weight. An appropriate diet and physical activity are indispensable for this purpose.

Humans are creatures of habit. It takes time, perseverance, and willpower to develop new healthy habits. So, start today, because it's never too late to change for the better.