Health
This complete guide will cover everything you need to know about ashwagandha. Learn how supplementing with this herbal ingredient can help you achieve your fitness goals.
What is ashwagandha?
Ashwagandha is an adaptogenic medicinal plant from the field of Ayurveda (an ancient branch of Indian herbal medicine) that is extremely effective at helping the body deal with anxiety and stress.
Traditionally, ashwagandha was used to help revitalize the immune system after illness. Today, ashwagandha is used to treat a range of conditions including arthritis, depression, insomnia, asthma, bronchitis and chronic liver disease.
In Sanskrit, ashwagandha means 'smell of horse', which refers to the traditional belief that consuming this plant can give you the strength and virility of a stallion. However, traditional beliefs aside, there are over 300 published scientific studies on ashwagandha and there is plenty of evidence to support the fact that this plant is an all-round superfood.
The anabolic effects of ashwagandha
Ashwagandha and cortisol
Cortisol is a steroid hormone that is released by the body during periods of physical and/or emotional stress. Its function is to help the body mobilize its energy reserves in muscle tissue. In other words, cortisol is a catabolic hormone.
The more cortisol running through your veins, the less your body is able to remain in the anabolic state needed to build muscle. The best known effect of ashwagandha is its ability to significantly lower cortisol levels. In one study, 64 subjects (42 men and 22 women) with a history of chronic stress were randomly assigned to a group receiving a daily dose of 600 mg ashwagandha root extract or a group receiving only a placebo (1).
Blood samples were taken before the start and after 60 days of the study. On day 60, the subjects who had received ashwagandha had on average 20% lower cortisol levels compared to the members of the placebo group.
Cortisol has an inverse relationship with the primary male muscle-building sex hormone, meaning that the higher the cortisol levels, the lower the levels of this muscle-building hormone. Ashwagandha is therefore not only anti-catabolic, but also has the effect of increasing the production and release of muscle-building hormones.
Ashwagandha and the levels of muscle-building hormones
As you probably know, the male sex hormone is also the primary hormonal driver of muscle growth. The more of this hormone you have in your body, the better your muscles will be able to recover after training and the faster they will grow as a result. This hormone is therefore a necessary component in your quest for muscle mass and strength.
A daily dose of 5 grams of ashwagandha root powder was sufficient to increase the production of the primary muscle-building male sex hormone by 13 to 22% within 3 months in infertile men (2). These results were replicated in another study in which infertile men were given 3 grams of ashwagandha root extract (instead of root powder) over a 3-month period. In this study, increases in the levels of the primary muscle-building male sex hormone of 14 to 41% were observed (3).
However, the truly outstanding results come about when ashwagandha supplementation is combined with resistance training.
Healthy male volunteers between the ages of 18 and 50 who had limited exercise experience were randomly assigned to either a group receiving a daily dose of 300 mg ashwagandha root extract over an 8-week period or a group receiving a placebo alone (4). During the eight-week study period, the subjects also performed resistance training three times a week. The levels of the primary muscle-building male sex hormone increased by an average of 15.25% in the ashwagandha group.
In the placebo group, this increase was only 2.6%. But the really interesting results were the strength gains observed. The members of the Ashwagandha group were able to increase their maximum bench press weight by an astonishing 138%. In the placebo group, this value was only 84%. In addition, members of the Ashwagandha group were able to increase their leg extension strength by 52%, while members of the placebo group were only able to increase their strength by 38%.
And to put the icing on the cake, members of the Ashwagandha group lost more than twice as much body fat as members of the placebo group (3.47% vs. 1.52%). All of these results are quite astonishing and show that ashwagandha is a powerful supplement that can significantly increase levels of muscle-building hormones.
Ashwagandha and muscle growth
As mentioned earlier, the subjects in the above study who supplemented with ashwagandha showed significant strength gains as measured by their 1RM weight on bench press and leg extensions. However, I have not yet mentioned that these subjects in the ashwagandha group also achieved 38% greater gains in arm circumference and 57% greater gains in chest muscle mass compared to the placebo group.
In addition, the ashwagandha group showed significantly reduced markers of exercise-induced muscle damage.
In another study, 18 healthy volunteers were given increasing doses of ashwagandha over a 30-day period (5):
- Day 1 to 10: 750 mg/day
- Day 11 to 20: 1000 mg/day
- Day 21 to 30: 1250 mg/day
Before starting the 30-day supplementation, the scientists determined muscle strength by measuring grip strength, quadriceps strength and back extensor strength. The test subjects were able to increase their grip strength by an average of 8%, their quadriceps strength by an average of 21.5% and the strength of their back extensors by an average of 15.4% within the 30-day study period.
These results are quite impressive considering that they were achieved without the subjects completing any exercise program.
The health benefits of ashwagandha
Ashwagandha and heart health
Ashwagandha supplementation has been shown to significantly reduce LDL cholesterol levels (5). LDL cholesterol is often referred to as 'bad' cholesterol as it contributes to the accumulation of fat stores in the arteries. Ashwagandha has also been shown to lower triglyceride levels (6) and improve blood pressure (7).
All of these factors significantly improve heart health and reduce the risk of developing cardiovascular disease and stroke.
Ashwagandha and brain health
Any type of stress - whether it is physical, emotional or chemical stress - can seriously damage the brain. Scientific research has shown that ashwagandha is more than just a stress reliever. Ashwagandha can protect the brain from degeneration and Alzheimer's disease (8, 9) and relieve anxiety (10).
About 3.3 million Americans have been diagnosed with depression. Ashwagandha is able to alleviate the symptoms of depression (10) and improve overall well-being by reducing cortisol levels in the body (7).
Hemoglobin is a protein found in red blood cells that carry oxygen throughout the body. Ashwagandha supplementation has been shown to increase hemoglobin levels (7). This means more efficient oxygen transportation, which in turn can increase energy levels and improve overall well-being.
Ashwagandha and blood sugar levels
Elevated blood sugar levels over a long period of time can lead to serious health problems, ranging from heart disease and stroke to kidney disease and nerve problems.
Research has shown that ashwagandha can effectively lower blood sugar levels (11).
Ashwagandha and infertility
Ashwagandha supplementation can be particularly beneficial for men suffering from infertility.
Scientific studies have shown that ashwagandha supplementation can significantly improve various parameters of sperm quality (12). One study found that ashwagandha supplementation increased fertility rates by 15% (13).
Does ashwagandha have any side effects?
As with any other supplement, it is important to consult a doctor before using ashwagandha. The long-term effects of supplementation are unknown, but some known side effects include stomach problems such as diarrhea and vomiting.
In addition, ashwagandha can lower blood sugar levels. In diabetics, this could enhance the effects of diabetes medication and result in low blood sugar levels. Diabetics who choose to use ashwagandha should therefore monitor their blood sugar levels closely.
Since ashwagandha can also lower blood pressure, people who suffer from low blood pressure should be cautious when using ashwagandha.
Who should consider supplementing with ashwagandha?
You may consider using ashwagandha if you:
- Are under severe stress.
- Are looking for a natural way to increase your normal production of muscle-building male sex hormones.
- Want to improve your libido efficiently.
- Are trying to break through a training plateau.
Avoid ashwagandha if you:
- Are pregnant.
- Suffer from diabetes.
- Are taking blood pressure medication.
- Suffering from stomach ulcers.
- Are about to undergo surgery.
How should you take ashwagandha?
- Lowest effective dosage for acute use: 300-500mg.
- Optimal dosage: 6,000mg/day divided into 3 single doses of 2,000mg each.
- Ashwagandha should be taken with meals. If taken once a day, it should be taken with breakfast.
Whether it is a powder or a capsule product, the preferred form of ashwagandha is a root extract.
The active ingredients contained in ashwagandha are flavonides known as withanoids. An ashwagandha supplement worth its salt should contain at least 4% withanoids.
Ashwagandha FAQ
Q: How long will it take before I see results from ashwagandha supplementation?
A: Supplement with ashwagandha for at least 4 weeks before you can expect to feel any of the listed benefits. The acute effects of stress relief may be felt sooner.
Q: Is ashwagandha safe for long-term use?
A: Yes, ashwagandha is safe for both short-term and long-term use. However, as with all supplements, it is best to consult a doctor before use.
Q: Can Ashwagandha be used in combination with other supplements?
A: Yes. Ashwagandha can be safely combined with virtually all other bodybuilding supplements such as protein, creatine, multivitamins, etc.
References
- Chandrasekhar, K., et al. "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, Medknow Publications & Media Pvt Ltd, 2012.
- Mahdi, Abbas Ali, et al. "Withania somnifera Improves Semen Quality in Stress-Related Male Fertility." Evidence-Based Complementary and Alternative Medicine : eCAM, Hindawi Publishing Corporation, 2011.
- Ahmad, M K, et al. "Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males." Fertility and sterility, U.S. National Library of Medicine, Aug. 2010.
- Wankhede, Sachin, et al. "Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial." Journal of the International Society of Sports Nutrition, BioMed Central, 2015.
- Raut, A A, et al. "Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers." Journal of Ayurveda and integrative medicine, U.S. National Library of Medicine, July 2012.
- Agnihotri, Akshay P., et al. "Effects of Withania somnifera in patients of schizophrenia: A randomized, double blind, placebo controlled pilot trial study." Indian Journal of Pharmacology, Medknow Publications & Media Pvt Ltd, 2013.
- Auddy, B., et al. "A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study." The Journal of the American Nutraceutical Association, November 2008.
- Bhattacharya, A, et al. "Anti-Oxidant effect of Withania somnifera glycowithanolides in chronic footshock stress-Induced perturbations of oxidative free radical scavenging enzymes and lipid peroxidation in rat frontal cortex and striatum." Journal of ethnopharmacology, U.S. National Library of Medicine, Jan. 2001.
- Sehgal, N, et al. "Withania somnifera reverses Alzheimer's disease pathology by enhancing low-density lipoprotein receptor-Related protein in liver." Proceedings of the National Academy of Sciences of the United States of America, U.S. National Library of Medicine, Feb. 28, 2012.
- Andrade, C, et al. "A double-Blind, placebo-Controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera." Indian journal of psychiatry, U.S. National Library of Medicine, July 2000.
- Andallu, B, and B Radhika. "Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) root." Indian journal of experimental biology, U.S. National Library of Medicine, June 2000.
- Ahmad, M K, et al. "Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males." Fertility and sterility, U.S. National Library of Medicine, Aug. 2010.
- Mahdi, Abbas Ali, et al. "Withania somnifera Improves Semen Quality in Stress-Related Male Fertility." Evidence-Based Complementary and Alternative Medicine : eCAM, Hindawi Publishing Corporation, 2011.
Source:https://www.muscleandstrength.com/articles/ultimate-guide-to-ashwagandha
By Nikki Hancocks
While the current global crisis brings a lot of uncertainty to many aspects of our lives, there is one thing that remains certain - our diet can help us get through it all better.
One thing we know for sure is that what we eat plays a role in the health of our immune system and how we feel. When you consider the links between dietary factors, inflammation and mood, it makes sense to try to minimize any potential nutrient deficiencies that can lead to increased inflammation in the body.
Aside from the dangers to physical health, the current situation can also lead to all kinds of unpleasant feelings, ranging from deep worry to paralyzing anxiety.
Foods rich in specific nutrients are known to relieve and prevent anxiety and depression, reduce inflammation in the body and ultimately improve immune system function.
Prebiotics
Prebiotics are considered by many to be a key nutritional component in improving mental health. The important role of the so-called gut-brain connection is supported by a large body of scientific research and we also know that poor digestive health can lead to the release of pro-inflammatory molecules in the body. In addition to this, it is known that depression and anxiety can be caused and promoted not only by chemical imbalances but also by inflammation in the body.
Coupled with the knowledge that the immune system is primarily located in the gut, it is easy to understand that the key nutrient source of bacteria in the gut, known as prebiotics, plays a crucial role in both maintaining positive mental wellbeing and strengthening the immune system.
Specific bacteria whose growth is typically promoted by prebiotics are Lactobacilli and Bifidobacteria, with positive changes most commonly observed in Bifidobacteria. In addition, the fermentation of prebiotics by the bacteria in the gut leads to the production of beneficial short-chain fatty acids, which have direct and indirect health benefits.
Although the richest sources of prebiotics are often found in less commonly consumed foods such as chicory and dandelion leaves, there are also foods that are easier to incorporate into the daily diet such as cooked and then cooled potatoes or pasta, overnight oats, raw oatmeal, onions, garlic, legumes, and green banana flour as an ingredient in smoothies.
Antioxidants and polyphenols
Antioxidants and polyphenols are real powerhouses that not only reduce inflammation in the body, but also play a supporting role in many of the body's systems involved in wellbeing. In addition to this, some of these compounds have recently been found to also support gut health via their own prebiotic activity.
If you can't leave the house and/or are unable to buy fresh fruit and vegetables for whatever reason, other options to get these important nutrients include eating vitamin E and selenium rich nuts and seeds such as sunflower seeds, almonds, Brazil nuts, as well as other high fat foods such as avocados and extra virgin olive oil.
Of course, it's recommended to continue eating fresh, colorful fruits and vegetables - and just because there are no more frozen fruits or vegetables in the supermarket doesn't mean you can't buy fresh berries and fresh vegetables to put in the freezer and add to smoothies or other dishes when you need them.
Magnesium
Magnesium is often referred to as the calming mineral as it supports the conversion of 5-hydroxytryptophan (5-HTP) - the intermediate in the synthesis of serotonin from the amino acid tryptophan - into serotonin.
Today, many people suffer from a magnesium deficiency without realizing it and this deficiency has the potential to affect your ability to naturally improve your mood through increased serotonin production. For this reason, adequate dietary magnesium intake is essential to promote a positive mood.
Key foods rich in magnesium include whole grains, wheat bran, broccoli, raspberries, nuts and seeds, natural nut butters, beans, bananas and cocoa/dark chocolate. Of course, magnesium supplements can also help to prevent a magnesium deficiency.
Vitamin D
It's no surprise that vitamin D - the sunshine vitamin - appears on the list of nutrients to stabilize mental health. Scientific research continues to show the importance of the role vitamin D plays in maintaining optimal physical and mental health.
Although the exact mechanisms are still being researched, we know that vitamin D deficiency is associated with a number of inflammatory diseases including type II diabetes, arthritis and even cardiovascular disease.
A study of nearly 12,600 subjects over a four-year period found that higher blood levels of vitamin D were associated with a significantly reduced risk of depression, particularly in people with a history of depression.
In addition to this, vitamin D plays a crucial role in maintaining optimal immune system function and it has been shown that even low levels of vitamin D, which are not yet in the range of deficiency, can increase the risk of infectious diseases.
Natural sunlight is the best option for a good vitamin D supply, but this is often not available in sufficient quantities, especially at times when the risk of respiratory infections is at its highest. Apart from cod liver oil, foods only contain small amounts of vitamin D, which are generally not sufficient to cover the daily requirement.
Omega-3 fatty acids
Omega-3 fatty acids are known to play a beneficial role in reducing inflammation in the body and there are three different types of omega-3 fatty acids that are usually focused on: DHA, EPA and ALA.
DHA - docosahexaenoic acids - are long-chain fatty acids that make up part of the membranes of our brain cells and play a role in transmitting chemical signals from cell to cell. They are also commonly promoted to support cardiovascular health.
EPA - eicosapentaenoic acid - is another long-chain fatty acid that helps reduce inflammation and has been linked to improved mood.
DHA and EPA are found in fatty cold-water fish such as salmon, tuna, herring, sardines, mackerel and halibut. They are also found in some vegan microalgae sources, which are considered to be the original source of these fatty acids in the food system.
ALA is found in hemp seeds, flax seeds, chia seeds, walnuts, pumpkin seeds and some varieties of dark green leafy vegetables including cabbage and spinach. In the human body, only a very small percentage of the ALA consumed is converted into EPA (about 6%), which can then be converted into DHA (at a rate of about 3.8%). For this reason, ALA is far less effective than EPA and DHA in improving mood and heart health.
References:
At the beginning of 2020, a new type of virus has begun to dominate headlines around the world due to its unexpected speed of spread.
From its origin in a market in Wuhan, China in December 2019 to countries as far away as the United States of America, the virus, whose official name is COVID-19, has infected thousands of people with a rising death toll of over 7,000 (1).
However, despite the global panic spreading like wildfire in the media, you are unlikely to contract COVID-19 unless you come into contact with someone who has been in one of the outbreak areas.
Let's bust the myth. Read on to find out how the coronavirus spreads, how it is similar to and different from other coronaviruses and how you can prevent passing this virus on to others if you suspect you have been infected.
This link will give you the latest figures on people infected with coronavirus:
https://gisanddata.maps.arcgis.com/apps/opsdashboard/index.html#/bda7594740fd40299423467b48e9ecf6
What are the symptoms?
Doctors and scientists are learning something new about this virus every day. As far as is known so far, it may well be that the virus does not initially cause any symptoms after infection. It is quite possible to carry this virus for anywhere from 2 days to 2 weeks before any symptoms become noticeable (2).
Some symptoms specifically associated with the 2019 coronavirus are
- Shortness of breath
- Cough that gets worse over time
- Mild fever at first that gets worse over time
The full list of symptoms is still under investigation.
When should you seek urgent help?
If you are experiencing any of the above symptoms and have been to an area such as China or northern Italy within the last 14 days where there have been confirmed cases of COVID-19, or if you have been in contact with someone who has been diagnosed with COVID-19 within the last 14 days, then you should call a doctor immediately.
COVID-19 vs. the flu
The 2019 coronavirus is significantly more deadly than normal flu.
An estimated 0.06 to 0.1 percent of all people who contracted influenza in the U.S. during the 2019-2020 flu season died from the disease (3), while about 2 percent of people diagnosed with the 2019 coronavirus died (4).
Here are some common flu symptoms:
- Cough
- Runny or stuffy nose
- Sneezing
- Sore throat
- fever
- headache
- exhaustion
- chills
- aching limbs
What exactly are coronaviruses?
Coronaviruses are zoonotic, which means that they developed in animals before jumping to humans.
For the virus to be transmitted from animals to humans, a person must come into close contact with an animal that carries the virus.
Once the virus has developed in humans, the coronavirus can spread from person to person via droplet infection. Droplet infection is the technical name for spreading via the moist stuff that moves through the air when you cough or sneeze.
The viral material is in these droplets and can be inhaled through the respiratory tract into the windpipe and lungs, where the virus can lead to infection.
The 2019 coronavirus has not yet been linked to a specific animal. However, scientists believe that this virus could have been transmitted from bats to other animals - either snakes or other pangolins - and jumped from these to humans (5).
This transmission probably took place at a food market in China.
Who is at increased risk?
You are at increased risk of contracting this virus if you come into contact with someone who is carrying the virus, especially if you come into contact with their saliva or are near them when they sneeze or cough.
Washing your hands and sanitizing surfaces can help reduce your risk of contracting this or other viruses.
Older men seem to be particularly susceptible to this virus. A report by the World Health Organization (WHO) found that the average age of people who tested positive for this variant of the coronavirus was around 45 years and that over two thirds of these people were men (6).
How is coronavirus diagnosed?
The 2019 coronavirus can be detected similarly to other viral infections using blood, saliva or tissue samples.
Contact your doctor immediately if you think you have a coronavirus infection, especially if you have been in China or another country with an increased infection rate in the last 14 days. Your doctor will contact the relevant authorities to decide whether a test for this virus may be necessary.
For this test, either a blood sample will be taken or a small sample of your saliva or discharge from the respiratory tract in your nose or throat will be taken using a piece of absorbent cotton.
This sample is then sent to a laboratory to confirm the presence of viral material or antibodies against the virus.
What treatments are available?
There is currently no treatment specifically approved for 2019 and no cure for infection, although treatments and vaccines are in development. Instead, treatment focuses on controlling symptoms as the disease progresses.
Seek help immediately if you think you have COVID-19. Your doctor will recommend treatment for any symptoms or complications that may arise.
Vaccines or treatments are available for other coronaviruses such as SARS and MERS (7, 8). Some treatment routes for these and similar viruses include:
- Antiviral or retroviral medications
- Respiratory support through artificial respiration
- Steroids to reduce swelling of the lungs
- Transfusions of blood plasma
What are possible complications of COVID-19?
The most serious complication of COVID-19 is a type of pneumonia also known as 2019 Novel Coronavirus-infected Pneumonia (NCIP).
Results from a 2020 study of 138 patients admitted to a hospital in Wuhan, China, with this type of pneumonia showed that 26 percent of these patients suffered from severe forms of the disease and had to be treated in the intensive care unit (9).
About 4.3 percent of the patients who had to be treated in the ICU died from this type of pneumonia.
To date, NCIP is the only complication specifically associated with COVID-19. However, scientists have also observed the following complications in people who have contracted the coronavirus
- Acute respiratory distress syndrome (ARDS)
- Cardiac arrhythmia
- Cardiovascular shock
- Serious pain (myalgia)
- Exhaustion
- Damage to the heart muscle or heart attack
How can you prevent a corona infection?
The best way to prevent the spread of the virus is to avoid or minimize contact with people who show symptoms of the virus or who have been in an area where corona infections have occurred in the last 14 days.
The next best thing you can do is to maintain good hygiene to prevent viruses or bacteria from spreading:
- Wash your hands regularly with warm water and soap for at least 20 seconds
- Do not touch your face, eyes, nose or mouth if your hands are dirty
- Do not leave the house if you feel ill or show cold or flu symptoms
- Cover your mouth with the inside of your elbow if you sneeze or cough. Throw used tissues into a closed waste garbage can immediately.
- Keep all objects that you touch frequently clean. Use disinfectant on objects such as telephones, computers, dishes, door handles or other utensils.
Other types of coronavirus
A coronavirus gets its name from its appearance under the microscope.
The word corona means "crown" and on closer inspection, the round virus has a "crown" of proteins called pelomeres pointing in all directions from its center. These proteins help the virus to find out where it can infect its host.
The disease known as severe acute respiratory syndrome (SARS) was linked to a highly infectious coronavirus at the beginning of the 21st century. The SARS virus has been brought under control and is successfully treatable.
COVID-19 vs. SARS
This is not the first time a coronavirus has made headlines - the deadly SARS outbreak in 2003 was also caused by a coronavirus.
As with the 2019 coronavirus, the SARS virus was first detected in animals before spreading to humans.
It is believed that SARS originated in bats and was then transmitted to other animals and through them to humans (10).
Once transmitted to humans, the SARS virus began to spread rapidly among humans.
What makes the COVID-19 virus so newsworthy is the fact that no cure has yet been developed that can help prevent rapid human-to-human transmission of the virus. SARS has been successfully contained and treated.
What are the prospects?
The most important thing is not to panic. You do not need to wear a mask or quarantine as long as you have not been diagnosed with coronavirus.
Following simple hygiene guidelines can help prevent the spread of this and other viruses.
The 2019 coronavirus may seem scary and frightening when you read the daily news about deaths, quarantine and travel restrictions. But in context, the coronavirus is less widespread than more common and threatening viral diseases such as influenza.
Stay calm and follow your doctor's instructions if you have been diagnosed with coronavirus so that you can recover and prevent further spread of the virus.
What foods and supplements can you use to support your immune system and help you cope better with viruses and other illnesses?
Even though there is no vaccination against the coronavirus yet, you can do something to help your body better protect itself against all types of viruses and infections and cope better with such infections.
Certain foods and supplements can help keep your immune system strong. Here is a list of some of the most effective of these foods.
Citrus fruits and other sources of vitamin C
Most people turn to vitamin C when they have a cold. This is because vitamin C helps to strengthen your immune system. However, it makes more sense to make sure you have a sufficient vitamin C intake before the onset of an infectious disease. Vitamin C is believed to increase the production of white blood cells, which are key to fighting infections.
Popular sources of vitamin C include grapefruit, oranges, mandarins, lemons and limes as well as vitamin tablets.
As your body cannot produce or store vitamin C, you need to consume vitamin C daily for good health.
Red peppers
If you think that citrus fruits are the best sources of vitamin C, you're wrong. Red peppers contain on average twice as much vitamin C as citrus fruits and are also rich in beta-carotene, which helps to keep eyes and skin healthy.
Broccoli
Broccoli is overloaded with vitamins and minerals. Broccoli is one of the healthiest vegetables thanks to its vitamin A, C and E content, as well as other antioxidants and fiber. To protect these ingredients, broccoli should be cooked for as short a time as possible or, even better, eaten raw.
Garlic
Garlic gives many dishes their special flavor and is also a must for good health. Early civilizations recognized the value of garlic in fighting infections. The immune system-boosting effects of garlic appear to stem from its high content of sulphur-containing compounds such as allicin.
Ginger
Ginger is another ingredient that can help fight infectious diseases. Ginger can reduce inflammation, which can help treat sore throats and other inflammatory conditions.
Spinach
Spinach made it onto the list as it is rich in vitamin C and packed with numerous other antioxidants such as beta-carotene, which can improve immune system function. Like broccoli, spinach should only be cooked briefly or eaten raw as a salad, although light cooking can increase the vitamin A content and release other nutrients from being bound to oxalic acid.
Yogurt / probiotics & prebiotics / vitamin D
Choose yogurt that contains live probiotic cultures. These cultures, like probiotic bacteria from other sources such as supplements, can stimulate immune system function. The effect of probiotic bacteria can be enhanced by prebiotics, which serve as food for these bacteria.
Yogurt can also be a good source of vitamin D if it is vitamin D-fortified yogurt. Vitamin D helps to regulate the immune system.
Almonds / Vitamin E
When it comes to the prevention of infectious diseases such as colds and flu, vitamin C is the number one source, but vitamin E also plays a key role in the functioning of the immune system.
Vitamin E is a fat-soluble vitamin, which means that fat is needed for its absorption. Nuts such as almonds are rich in vitamin E and healthy fats. Half a cup of peeled almonds provides about 100% of the daily requirement of vitamin E.
Turmeric / Curcumin
Turmeric is an ingredient in curry, but has also been used for centuries, if not millennia, as an anti-inflammatory and health-promoting natural remedy that can boost and improve immune function.
Green tea
Green tea is packed with flavonoids - a type of antioxidant. Green tea is particularly notable for its high content of epigallocatechin gallate - EGCG for short - which has pronounced antioxidant effects. EGCG has also been shown to boost immune function. During the fermentation of tea, a large proportion of the EGCG contained in the tea leaves is destroyed, whereas green tea contains the full amount of EGCG.
Green tea is also a good source of the amino acid L-theanine, which supports the production of germ-killing compounds in the T-cells of the immune system.
Papaya
Papaya is another fruit that is packed with vitamin C. A single papaya provides 225 percent of the daily requirement of vitamin C. Papaya is also rich in papain, a digestive enzyme that has anti-inflammatory effects and promotes immune system function.
Papaya is also rich in potassium, B vitamins and folate, which have a positive effect on general health.
Poultry / Vitamin B6
When you're sick, chicken broth is more than a feel-good food with a placebo effect. It helps relieve cold symptoms and can also help prevent colds and other infectious diseases in the first place.
Poultry is rich in vitamin B 6 and just 100 grams of chicken or turkey provides 40 to 50 percent of the daily requirement of vitamin B6.
Vitamin B6 is an important player in many important chemical reactions in the body and is crucial for the formation of red blood cells. Chicken broth, which contains chicken bones, provides gelatin, chondroitin and other nutrients that can boost health and the immune system.
Sunflower seeds / magnesium and vitamin E
Sunflower seeds are rich in nutrients such as phosphorus, magnesium, vitamin E and vitamin B6, which are important for the functioning of the immune system.
Vitamin E is important for regulating and maintaining the function of the immune system and magnesium also plays more than just a role in the proper functioning of the immune system.
Crustaceans / Zinc
Crustaceans may not be the first thing you think of when you want to improve the function of your immune system, but a number of crustaceans are packed with zinc.
Zinc - unfairly - doesn't get as much attention as other vitamins and minerals, but without adequate amounts of zinc, the body's immune cells can't function as they should.
Crustaceans that are rich in zinc include:
- Crabs
- prawns
- lobster
- mussels
For zinc, the recommended daily intake, which is 11 mg for men and 8 mg for women, should not be greatly exceeded in the long term, as too much zinc can have a negative effect on immune function.
References:
- https://gisanddata.maps.arcgis.com/apps/opsdashboard/index.html#/bda7594740fd40299423467b48e9ecf6
- https://www.cdc.gov/coronavirus/2019-ncov/about/symptoms.html
- https://www.cdc.gov/flu/about/burden/preliminary-in-season-estimates.htm
- https://www.ncbi.nlm.nih.gov/pubmed/31994742
- https://www.healthline.com/health-news/coronavirus-can-be-deadly-but-they-also-cause-the-common-cold-what-to-know
- https://www.who.int/docs/default-source/coronaviruse/situation-reports/20200127-sitrep-7-2019--ncov.pdf
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Exercising regularly is an excellent way to keep your body healthy. In addition to developing a muscular and toned body, exercise can reduce the risk of chronic diseases such as diabetes and heart disease and improve the function of the immune system (1, 2, 3).
While there is no doubt about the important role that exercise plays in health, many people wonder whether exercising when you are sick will hinder or help your recovery.
However, there is no simple yes/no answer to this question.
This article will explain why sometimes it's okay to exercise when you're sick, while at other times it's best to stay home and rest.
Is it okay to exercise when you are sick?
Recovering as quickly as possible is always the goal when you're sick, but it can be hard to know when it's okay to still go through with your normal workouts at the gym and when it's best to take a few days off.
Exercising is a healthy habit for many and it's normal to want to exercise even when you're unwell. This can be perfectly okay in some situations, but can unfortunately have devastating effects in others.
Many experts use the "above the neck" rule when it comes to giving patients advice on whether they should continue exercising despite illness. According to this theory, if you only experience symptoms above the neck, such as nasal congestion, sneezing or earache, you are likely to be able to continue exercising (4).
On the other hand, if you experience symptoms below your throat such as nausea, aching limbs, fever, diarrhea, cough with mucus sputum or bronchial problems, then you should refrain from exercising until you feel better.
Summary: Some experts use the "above the neck" rule to determine whether it is safe to exercise despite illness. It is most likely not safe to continue exercising if the symptoms of illness are noticeable below the neck.
When is it safe to exercise
It is most likely safe to exercise if you have the following symptoms, although you should check with your doctor if in doubt.
Mild cold
A mild cold is a viral illness that affects the nose and throat. Although symptoms vary from person to person, most people suffer from a stuffy nose, sneezing and a mild cough when they have a cold (5).
If you are suffering from a mild cold, there is no reason to stay away from the gym as long as you have enough energy for your workout. If you feel that you don't have enough energy to complete your normal exercise program, then you may consider reducing the intensity or duration of your workout.
However, even if it's okay to exercise with a slight cold, you should keep in mind that you can transmit pathogens to others, which could make them ill.
Maintaining proper hygiene is a great way to prevent infecting others. Wash your hands regularly and cover your mouth when you sneeze or cough (6).
Earache
An earache is a sharp, dull or burning pain that can occur in one or both ears. Although earaches in children are usually caused by infections, earaches in adults are more often caused by pain in other areas, such as the throat. This type of pain is known as referred pain, which is transmitted from the neck to the ear (7, 8).
Ear pain can be caused by sinusitis, sore throat, inflammation around the teeth or changes in pressure.
Exercising with ear pain is considered safe and harmless as long as the sense of balance is not affected and infection can be ruled out.
Certain types of ear infections can throw you off balance and cause fever and other symptoms that can make exercise unsafe. Before you start exercising, make sure you don't have any of these ear infections (9).
Most types of earache are simply uncomfortable and cause a feeling of pressure in the head. Although exercise is safe if you suffer from ear pain, you should try to avoid exercises that cause pressure in the sinus area.
Stuffy nose
Having a blocked nose can be frustrating and uncomfortable. If a stuffy nose is associated with a fever or other symptoms such as a cough with mucus sputum or bronchoconstriction, then you should consider taking a break from exercise. However, it's okay to exercise if you just have a blocked nose. In this case, some exercise might even help you to clear your nose and breathe better (10).
Ultimately, you should listen to your body to determine if you feel well enough to exercise with a stuffy nose.
Modifying your workout according to your energy levels is another option. Going for a brisk walk or cycling are good ways to stay active if you don't feel fit enough for your usual workout.
Always make sure you maintain good hygiene when you are at the gym, especially if you suffer from a runny nose. Wipe down equipment after use to prevent spreading germs.
Mild sore throat
Sore throats are usually caused by viral infections such as the common cold or flu (11). If a sore throat is accompanied by a fever, cough with mucus production or difficulty swallowing, then you should stop exercising until a doctor tells you it's okay to exercise.
However, if you are only suffering from a mild sore throat caused by something like a cold or allergies, it is safe to exercise.
If you are experiencing other symptoms such as fatigue or congestion, which are often associated with a cold, then you should consider reducing the intensity of your normal workouts.
Reducing the duration of exercise is another way to modify your activities if you feel well enough to exercise but don't have your usual stamina.
Staying hydrated with cold water is an excellent way to soothe a sore throat during exercise so that you can add additional activities to your day.
Summary: It is most likely okay to exercise if you are suffering from a mild cold, stuffy nose or sore throat, as long as you are not experiencing more serious symptoms.
When exercise is not recommended
Although exercise is generally harmless if you are suffering from a mild cold, exercise is not recommended if you experience any of the following symptoms.
Fever
When you have a fever, your body temperature rises above its normal range, which is in the region of 37 degrees Celsius. Fever can be caused by many things, but is most commonly caused by bacterial or viral infections (12, 13).
Fever can cause unpleasant accompanying symptoms such as weakness, dehydration, muscle pain and loss of appetite. Exercising with a fever increases the risk of dehydration and can further exacerbate the fever.
In addition to this, fever reduces muscle strength and endurance and impairs precision and coordination, increasing the risk of injury (14).
For all these reasons, it's best to stay away from the gym when you have a fever.
Regular coughing or coughing with mucus sputum
Coughing occasionally is a normal response to irritation or fluids in the airways and helps to keep the body healthy. However, more frequent coughing fits can be a symptom of a respiratory infection such as a cold, flu or even pneumonia.
While a cough that comes with a tickle in the throat is not a reason to stay away from the gym, a more persistent cough could be a sign that you need rest.
Although a dry sporadic cough may not affect your ability to perform certain exercises, more frequent coughing with mucus sputum is a reason to skip a training session.
A persistent cough can make it difficult to take a deep breath, especially if your heart rate increases during exercise. This makes it more likely that you will become short of breath and exhausted.
A cough with mucus sputum could be a sign of an infection or other condition that requires rest and should be treated by a doctor (15).
In addition, coughing is one of the main ways that illnesses like the flu are spread. If you go to the gym when you have a cough, you risk exposing your fellow exercisers to your pathogens.
Gastrointestinal infection
Illnesses such as stomach flu that affect the digestive system can cause serious symptoms that put exercise out of reach.
Nausea, vomiting, diarrhea, fever, stomach cramps and reduced appetite are all symptoms commonly associated with gastrointestinal infections. Diarrhea and vomiting increase the risk of dehydration, which is further exacerbated by physical activity (16).
Feeling weak is common with digestive tract conditions, increasing the risk of injury during exercise. In addition, gastrointestinal illnesses are highly contagious and can be easily transmitted to others (17).
If you feel restless during a gastrointestinal illness, light stretching or yoga at home is the safest option.
Flu symptoms
Flu is a contagious illness that affects the respiratory system. Flu symptoms include fever, chills, sore throat, aching limbs, fatigue, headache, cough and congested bronchial tubes.
Flu can be mild or severe depending on the degree of infection and can even be fatal in serious cases (18).
Although not everyone who gets the flu will experience a fever, those who do have a fever are at an increased risk of dehydration, which makes exercising a bad idea.
Although most people recover from the flu in less than two weeks, intense exercise can prolong the duration of the illness and delay recovery. This is because intense exercise temporarily suppresses the body's immune response (19).
In addition, the flu is a highly contagious virus that spreads primarily through small droplets that people with the flu release into the air when they talk, cough or sneeze.
If you have been diagnosed with the flu, it's best to take things easy and avoid any exercise for as long as you have symptoms of the illness.
Summary: If you are experiencing symptoms such as fever, vomiting, diarrhea or coughing with sputum, then taking time off training may be the best option for both your recovery and the safety of others.
When is it okay to start exercising again?
Many people are such that after recovering from an illness, they can't wait to get back to the gym - and with good reason. Regular exercise can reduce the risk of getting sick by improving the function of the immune system (20, 21).
However, it's important to allow your body to fully recover from an illness before returning to your regular exercise routine, and you shouldn't stress even if you can't exercise for an extended period of time.
Although some people worry that a few days without training will set back their progress and result in a loss of muscle and strength, in reality this is not the case.
Many studies have shown that for most people, muscle loss will only begin after about three weeks without exercise, while strength will begin to decline after about 10 days (22, 23, 24, 25).
As symptoms disappear, you should start to gradually incorporate more physical activity into your day, being careful not to overdo it.
On your first day at the gym after your sick leave, start with a shorter, less intense workout and make sure you drink enough during your workout to stay well hydrated.
Remember that your body may still feel weak, especially if you're recovering from the flu or stomach flu, and it's important to pay attention to how you feel.
If you are unsure whether you can safely exercise while recovering from being sick, you should ask your doctor for advice.
In addition, keep in mind that even though you may feel better, you may still be able to infect others with your germs. Adults with flu are able to infect others for up to 7 days after the first flu symptoms appear (26).
While it is beneficial to your overall health to return to the gym after an illness, it is important to listen to your body and your doctor when deciding whether you feel well enough for more intense activity.
Summary: Waiting until your symptoms are completely gone before gradually returning to exercise is a safe way to resume training after an illness.
Conclusion
If you are suffering from symptoms such as diarrhea, vomiting, weakness, fever or coughing with phlegm, then it is best to give your body a rest and take some time off from training to recover.
However, if you have only caught a mild cold or are suffering from a blocked nose, then there is no need to give up your training.
If you feel well enough to exercise but lack your usual energy, reducing the intensity or length of your workouts are great ways to stay active.
To stay healthy and play it safe when you're sick, it's always best to listen to your body or follow your doctor's advice.
References:
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Most people use CBD oil to relieve chronic diseases - especially joint conditions such as rheumatoid arthritis and osteoarthritis. CBD may reduce joint inflammation and slow the progression of chronic joint disease.
The science behind the use of CBD oil for arthritis
The primary medical use is to relieve chronic pain. Of the various painful conditions for which CBD oil is used, rheumatoid arthritis and osteoarthritis top the list. In a survey of 1500 medical CBD users, almost half of the respondents reported suffering from arthritis (1).
Many people also smoke medicinal cannabis to relieve arthritis pain. In 2 surveys of a total of 5000 people, 20% smoked cannabis for this reason. They often reported good results, but most of them used cannabis with higher THC than CBD levels (2, 3).
This raises the question of whether CBD relieves arthritis pain, or whether THC is the main component of cannabis responsible for the benefits. Let's take a look at the science behind CBD to find out.
How does CBD work?
Types of arthritis
The term arthritis covers a group of joint conditions that include inflammation, pain and damage to joint cartilage. Arthritis can be caused by repetitive mechanical damage (e.g. osteoarthritis), autoimmune disorders (e.g. rheumatoid arthritis) or disease (e.g. psoiatric arthritis) (4, 5).
Although there is no cure for arthritis, therapies can relieve pain, reduce inflammation and slow the progression of the disease. Let's take a look at how CBD can help.
Activating the endocannabinoid system
The endocannabinoid system consists of two receptors: CB1 and CB2. The cannabinoids that the body naturally produces - such as anandamide and 2-AG - bind to these receptors and activate them. Even though CBD blocks the CB receptors, it increased anandamide levels by preventing the breakdown of anandamide (6, 7, 8, 9, 10).
Two studies conducted on humans and dogs found that animals with rheumatoid arthritis or osteoarthritis had higher levels of CB receptors and certain cannabinoids in their joints. This suggests that the body activates the endocannabinoid system to fight arthritis. In line with this, increasing cannabinoids could be a good therapeutic strategy (11, 12).
Indeed, two synthetic CB2 activators reduced joint inflammation and damage in mice with rheumatoid arthritis and osteoarthritis (13, 14, 15)
Alternatively, a blocker of the enzyme that breaks down anandamide (FAAH) reduced pain in rats and guinea pigs with osteoarthritis. Anandamide appears to act via activation of the CB1 receptor, as blockade of this receptor prevented the analgesic effect of anandamide (16).
Summary: CBD oil may alleviate joint inflammation in arthritis by increasing the activity and levels of natural cannabinoids such as anandamide.
Blockade of the pain pathways
CBD activates a receptor (TRPV1) that is involved in inflammatory pain. Although this receptor causes pain in the joints of rats with osteoarthritis, its activation by CBD or capsaicin contained in chili pepper reduces the perception of pain (10, 17, 18, 19).
CBD also binds to another receptor with a similar function in inflammatory pain (TRPA1). Activation of this receptor (as well as TRPV1 and CB2) by a synthetic cannabinoid reduced inflammation in cells harvested from patients with arthritis (20, 21).
Another target of CBD - GPR55 - has been studied mainly for its role in intestinal inflammation. However, its activation by a synthetic CBD compound also reduced pain in arthritic rats (22, 23).
Summary: CBD may protect joints by blocking inflammatory pain pathways.
Reduction of inflammation
CBD is a potent anti-inflammatory. It blocks the primary inflammatory hub NF-kB, activates the anti-inflammatory PPAR-gamma and prevents the degradation of the anti-inflammatory compound adenosine (24, 25, 26).
In animals with arthritis, CBD reduced the production of two pro-inflammatory cytokines (IFN-gamma and TNF-alpha). In animals with other inflammatory diseases, it also reduced the levels of inflammatory neurotransmitters (IL-1beta, LL-6, nitric oxide and prostaglandins), while increasing the levels of two anti-inflammatory cytokines (IL-4 and IL-10) (27, 28, 29, 30,31, 32).
Summary: CBD oil may protect joints by increasing levels of anti-inflammatory compounds and blocking primary inflammatory pathways.
Suppression of the autoimmune response
In addition to this, CBD prevents T cells from dividing, migrating to sites of inflammation and producing pro-inflammatory cytokines. This is particularly relevant in autoimmune arthritis types such as rheumatoid arthritis or when the condition is caused by autoimmune diseases such as psoriasis, celiac disease and lupus (27, 33, 34, 35, 36, 37, 38, 4).
When does CBD work?
Evidence from studies conducted with animals
Osteoarthritis
Osteoarthritis is a chronic degenerative disease in which repeated damage to the joints from wear and tear, overuse or injury leads to inflammation and joint breakdown. Treatments for this disease usually focus on reducing inflammation and relieving pain (4, 5).
In rats with this type of arthritis, CBD applied to the skin reduced inflammation and slowed the progression of osteoarthritis at an early stage. In animals with advanced osteoarthritis, CBD injected into the site of inflammation reduced pain sensitivity and increased joint strength (39).
In dogs, orally administered CBD relieved pain but had no effect on limb mobility or joint strength (40).
Even though osteoarthritis is a chronic disease, these studies tested CBD for a maximum of 19 days. Longer treatments may also be effective, as CBD had delayed effects in mice with other inflammatory diseases that were given the compound for up to 8 months (41, 42).
Rheumatoid arthritis & autoimmunity
Rheumatoid arthritis is an autoimmune disease in which the body's immune system attacks the joints, leading to inflammation and damage. In this case, blocking the autoimmune response could produce better results (4, 5).
In mice with this condition, oral or injected CBD relieved inflammation and slowed the progression of joint damage. CBD also prevented T-cells and joint cells (synovial cells) from proliferating and releasing pro-inflammatory cytokines (TNF-alpha and IFN-gamma) (27).
A CBD gel applied to the skin reduced joint swelling, pain and the levels of inflammatory markers such as TNF-alpha in the nerves of rats with rheumatoid arthritis (28).
In addition, synthetic CBD-like compounds reduced inflammation, pain perception and joint pain in mice and rats with this type of arthritis (23, 43, 44).
Summary: Animal studies suggest that CBD oil can relieve symptoms and prevent disease exacerbation in both rheumatoid arthritis and osteoarthritis.
Clinical studies
To date, there have been no clinical studies of the effects of CBD on arthritis in humans. An initial study of CBD - both on its own and in combination with THC - in people with rheumatoid arthritis and ankylosing spondylitis is underway (45).
An oral spray containing equal amounts of CBD and THC (Nabximols) reduced pain and morning stiffness while improving sleep quality in a small study of 58 patients with rheumatoid arthritis (46)
CBD has been shown to prevent excessive skin cell division, as is the case with psoriasis, and a gel containing CBD relieved psoriasis in a small study of 5 people. This suggests that CBD oil applied to the skin could help to prevent exacerbation of psoriasis and thus also prevent it from developing into psoriatic arthritis (47, 48).
CBD oil for arthritis
Dosage
As CBD has not yet been tested in clinical trials for this area of application, there is no dose with a proven effect. We can only estimate the optimal dose based on experience and recommendations from manufacturers and health blogs.
In general, it is recommended to start with a low dosage (5 to 10 mg, twice daily) and gradually increase this dosage until the desired effects occur. Most people experience relief at a dosage in the range of 20 mg twice daily, although the dosage can be increased up to 80 to 100 mg for severe pain. If CBD alone does not work, using medication with CBD and THC may be worth a try.
Another option is to estimate the dosage based on data from studies conducted with animals. However, it should be noted that the amounts of active ingredient per kilogram of body weight cannot simply be transferred to humans. Due to numerous physiological differences, there are conversion formulas in which the amount of active ingredient per kilogram of body weight is significantly lower than in animals. It is also important to remember that the correct dose will also depend on weight, pain intensity and tolerance to CBD.
Type of application
The preferred form of CBD should be chosen based on the type and distribution of pain (49).
Skin-applied dosage forms are a good option for arthritis as they can be applied directly to the target areas. These dosage forms are most helpful for localized joint pain and inflammation.
Oral dosage forms distribute the CBD throughout the body. Capsules and teas release the CBD more slowly and their effects therefore last longer. They are therefore a better choice for constant pain.
Vaporizers, oral sprays and oil tinctures provide faster-acting, temporary relief. These dosage forms are the better choice for sudden onset, acute pain.
Testimonials
People who use CBD oil for joint pain usually suffer from osteoarthritis, rheumatoid arthritis and psoriatic arthritis. These users are generally quite satisfied with CBD and often report that CBD has reduced their pain and improved their quality of life. However, there are also users who feel no effect at all.
Conclusion
CBD oil is a safe anti-inflammatory compound that can be used by many people for joint pain and arthritis. Clinical studies are being planned to investigate the effectiveness of CBD oil for rheumatoid arthritis and osteoarthritis.
Based on data from animal studies, CBD oil could alleviate arthritis symptoms by increasing levels of natural cannabinoids such as anandamide, blocking pain pathways, suppressing autoimmune responses and reducing inflammation. For this reason, it could also help people suffering from forms of arthritis caused by other autoimmune diseases such as psoriasis or lupus.
Dosage forms such as creams, gels and lotions that are applied to the skin are a good option for localized joint pain and inflammation. For severe pain and inflammation, skin-applied dosage forms can also be combined with CBD oil capsules, tinctures or other oral dosage forms for a stronger and longer-lasting effect.
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