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5 Keys to Boosting Your Endocannabinoid System!

5 nycklar för att boosta ditt endocannabinoid-system! - Floranie Skincare

In addition to using skin care products that contain CBD, there are several other lifestyle changes you can make to bring your endocannabinoid system (ECS) into homeostasis (balance). Below are five different tips to benefit your ECS:


1.) Training

Have you ever wondered what causes what is known as "the runner's high"? For a long time, researchers believed that "feel-good endorphins" were the biggest contributor to this phenomenon. However, it is now proven that exercise increases the production of an endocannabinoid called anandamide.

Anandamide, also called the "happiness molecule", is released after exercise and contributes to a soft, slightly euphoric feeling.

Exercise and physical movement is the first and foremost way to improve the ECS.

People with a sedentary lifestyle, e.g.ex. office workers, students and people with limited mobility have a lower ability to maintain their body's production of endocannabinoids.

"U.S Office of Disease Prevention and Health Promotion” recommends at least two and a half hours of moderate physical activity per week. Unfortunately, very few people in the Western world manage to do this.

For those who struggle with chronic pain or find it difficult to get enough exercise, cannabinoids can provide temporary relief. But... Moving and staying active is essential for a long-term sustainable function of the endocannabinoid system.

2.) A varied diet rich in healthy fats 

Exercise releases endocannabinoids and diet is critical to making these important molecules. Endocannabinoids are formed from fat, which means that healthy fats are essential for the functioning of the system as a whole.

Polyunsaturated fats have been shown to be particularly beneficial for the ECS. Specifically, omega-3 and omega-6 essential fatty acids.

In fact, new research shows that consuming omega-3 fatty acids can increase the function of our body's cannabinoid receptors. Especially the CB1 receptor. A better functioning of the CB1 receptor leads to a higher effect of anandamidenes, which in turn gives more feelings of happiness and pain relief.

The two primary endocannabinoids are derived from omega-6 fatty acids. These fatty acids are found in chicken, eggs, whole grains, hemp and seed oils.

Those who eat a traditional Western diet usually have a high intake of omega-6 fatty acids. However, both omega-6 and omega-3 fatty acids must be consumed in a fairly even ratio to benefit the ECS.

To ensure that the ratio between these two types of fat is as equal as possible, it is recommended to eat foods that contain healthy fats. Especially those of the omega-3 variety.

Foods that contain omega-3 fatty acids are, for example, fish, shellfish, algae, flax, hemp, walnuts and eggs. Omega-3s found in fish and algae are easier for the human body to absorb than the forms found in nuts and seeds.

3.) Herbs and Probiotics

Incorporating a variety of new herbs and spices into your daily cooking is a great way to boost the function of your endocannabinoid system. Herbs and spices are among the most nutritionally dense foods around.

Research shows that there are several other different plants and herbs that boost the ECS.

Some of these plants and herbs include:

Saffron
Turmeric (curcumin)
Black pepper
Oregano
Cinnamon
Kava kava
Maca root
Nutmeg
Echinacea
Chocolate

There is also evidence that certain bacterial strains can regulate the ECS. One such strain is Lactobacillus acidophilus, which via the endocannabinoid system can help with pain relief. This bacteria is commonly found in probiotic supplements.

4.) Stress Management

Exercise and food are the two main ways to improve the function of the endocannabinoid system. But in order to achieve an optimal digestive function, it is important to reduce negative stress.

When the body is in "fight or flight" mode, digestion and the immune system slow down. This means that you are less likely to fully absorb nutrients from food, without also running a greater risk of getting inflammation and infections in the body.

Whether you are super stressed at work or trying to manage the stress of having some kind of health problem, it is important to use stress management techniques.

Some simple and common stress-reducing techniques are for example:

Walks
Meditation
Yoga
Light exercise
Slow, deep breathing
Spending time in nature

5.) Sleep

A balanced ECS also gives you the opportunity to get a good night's sleep. The ECS affects the circadian rhythm, which is the body's internal clock. New research has shown that when you are sleep deprived, levels of the endocannabinoid 2-AG increase.

In a 2016 study, 14 participants got an average of four and a half hours of sleep per night over a four-day period. During this time, participants' levels of 2-AG increased. What also happened during the same period was that their appetite increased. Participants ate an average of 20 percent more when sleep-deprived, which is about 400 extra calories.

Normally, levels of 2-AG peak in the middle of the day and gradually decline as it approaches bedtime. In the afternoon, this chemical helps signal that it's time to wind down for dinner. But without adequate sleep, levels of this endocannabinoid rose higher than normal and remained elevated longer.

In this study, researchers speculated that chronic sleep deprivation contributes to obesity via the endocannabinoid system.

To avoid this problem, sleep more! U.S The Centers for Disease Control recommends that adults get at least seven hours of sleep per night. Those under 18 and over 60 need more, at least eight to ten full hours.

https://news.green-flower.com/5-ways-to-support-the-endocannabinoid-system-with-lifestyle/

 

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