Health
Cannabidiol is a popular natural remedy that is used for many ailments. Better known as CBD, it is one of over 100 compounds known as cannabinoids found in the cannabis or marijuana plant Cannabis sativa (1).
Tetrahydrocannabinol (THC) is the primary psychoactive cannabinoid found in cannabis and causes the high associated with cannabis use. Unlike THC, however, CBD is not psychoactive.
This quality makes CBD an inviting alternative for those looking for relief from pain or other symptoms without the mind-altering effects of marijuana or certain pharmaceutical ingredients.
CBD oil is made by extracting CBD from the cannabis plant and then diluting it with a carrier oil such as coconut oil or hemp seed oil.
CBD oil is becoming increasingly popular in the health and wellness world and some studies confirm that it can alleviate many symptoms of illness and disease, including chronic pain and anxiety.
Here are seven health benefits of CBD oil that are supported by scientific research.
CBD oil can relieve pain
Marijuana has been used to treat pain since 2900 BC (2). In modern times, scientists have discovered that certain compounds in marijuana, including CBD, are responsible for its pain-relieving effects.
The human body has a specialized system known as the endocannabinoid system (ECS), which is involved in regulating a number of functions including sleep, appetite, pain and immune system response (3).
The body produces endocannabinoids, which are neurotransmitters that bind to cannabinoid receptors in the nervous system. Studies have shown that CBD may help reduce chronic pain by influencing endocannabinoid receptor activity, reducing inflammation and interacting with neurotransmitters (4).
For example, a study conducted in rats found that CBD injections can reduce the pain response to surgical incisions, while other studies conducted in rats have found that oral CBD treatment can significantly reduce sciatic nerve pain and inflammation (5, 6).
Several human studies have found that a combination of CBD and THC is effective in treating pain associated with multiple sclerosis and arthritis. An oral spray called Sativex, which contains a combination of THC and CBD, is approved in several countries for the treatment of pain associated with multiple sclerosis.
A study conducted with 47 subjects with multiple sclerosis investigated the effects of taking Sativex over a period of one month. The study participants experienced relief from pain and muscle twitching and an improvement in walking. However, this study did not include a control group and therefore a placebo effect cannot be ruled out (7).
Another study of 58 subjects with rheumatoid arthritis found that Sativex significantly reduced pain on movement and at rest and improved sleep quality (8).
Summary: CBD, especially in combination with THC, may be effective in reducing pain associated with diseases such as multiple sclerosis and rheumatoid arthritis.
CBD could reduce anxiety and depression
Anxiety and depression are common mental disorders that can have devastating effects on health and well-being. According to the World Health Organization (WHO), depression is by far the biggest contributor to disability and incapacity to work, while anxiety is sixth on the list (9).
Anxiety and depression are usually treated with pharmaceutical medications that can cause a range of side effects such as drowsiness, agitation, insomnia, sexual dysfunction and headaches (10).
In addition, drugs such as benzodiazepines can be addictive and lead to abuse (11).
CBD oil has been shown to be promising as a treatment for depression and anxiety, which has led to many people suffering from such disorders becoming interested in a natural approach to treatment.
As part of a Brazilian study, 57 men were given either oral CBD or a placebo 90 minutes before they had to undergo a simulated public speaking test. The researchers found that a 300 mg dose of CBD was the most effective in significantly reducing anxiety during the test. Both the placebo, a 600 mg and a 150 mg dose of CBD had minimal or no effect on reducing anxiety during the test (12).
CBD oil has also been used to safely treat insomnia and anxiety in children with post-traumatic stress disorder (13).
In addition, CBD has also shown antidepressant effects in several studies conducted with animals (14, 15).
These qualities are associated with CBD's ability to act on the brain's receptors for serotonin - a neurotransmitter that regulates mood and social behavior.
Summary: CBD has been shown to relieve anxiety and depression in both animal and human studies.
CBD may alleviate symptoms associated with cancer
CBD could help alleviate symptoms associated with cancer, as well as the side effects of chemotherapy such as nausea, vomiting and pain.
One study looked at the effects of CBD and THC in 177 subjects with cancer-related pain who were unable to get relief from painkillers. The subjects who were treated with an extract containing both compounds experienced a significant reduction in their pain compared to subjects who received only a THC extract (16)
CBD may also help to alleviate side effects caused by chemotherapy, such as nausea and vomiting, which are the most common side effects of chemotherapy (17).
Although there are drugs that help reduce these symptoms, they are sometimes ineffective, leading some people to look for alternatives.
A study of 16 subjects undergoing chemotherapy found that a 1:1 combination of CBD and THC administered in the form of an oral spray relieved nausea and vomiting in response to chemotherapy better than standard treatment (18).
Some test tube and animal studies have even shown that CBD may have anti-cancer effects. For example, one test tube study showed that concentrated CBD induced cell death in human breast cancer cells (19). Another study showed that CDB inhibited the proliferation of aggressive breast cancer cells in mice (20).
However, these are only test tube and animal studies that can only suggest what might work in humans. Further human studies are needed before definitive conclusions can be drawn.
Summary: Although CBD has been shown to help reduce symptoms associated with cancer and cancer treatment and may even have anti-cancer effects, further research is needed to determine the safety and efficacy of CBD in these areas.
CBD could reduce acne
Acne is a common skin condition that affects more than 9% of the population (21). Acne is believed to be caused by a number of factors including genetics, bacteria, inflammation and overproduction of sebum (22, 23).
Based on current scientific research, CBD oil may help treat acne due to its anti-inflammatory properties.
A study conducted in a test tube found that CBD oil prevented the cells of the sebaceous glands from producing excessive amounts of sebum, that it showed anti-inflammatory effects and that it prevented the activation of acne-promoting agents such as pro-inflammatory cytokines (24).
Another study observed similar results and concluded that CBD could be an effective and safe way to treat acne thanks to its amazing anti-inflammatory qualities (25).
However, although these results are promising, further human studies are needed on the effects of CBD on acne in humans.
Summary: CBD may have beneficial effects on acne due to its anti-inflammatory properties and its ability to control sebum production in the skin's sebaceous glands.
CBD could have neuroprotective effects
Scientists believe that CBD's ability to act in the endocannabinoid system and other signaling systems of the brain could have benefits for people with neurological disorders.
One of the most frequently cited studies related to CBD deals with the treatment of neurological disorders such as epilepsy and multiple sclerosis. Although this research is still relatively new, several studies have yielded promising results.
Sativex, an oral spray consisting of CBD and THC, has been shown to be a safe and effective way to reduce muscle twitching in people with multiple sclerosis. One study found that Sativex reduced muscle spasms in 75% of 276 subjects with multiple sclerosis who experienced muscle spasms that were resistant to medication (26).
In another study, 214 subjects with severe epilepsy were given 2 to 5 grams of CBD oil per kilogram of body weight. This reduced seizures by an average of 36.5% (27).
Another study found that CBD oil significantly reduced seizure activity in children with Dravet syndrome - a complex childhood epileptic disorder - compared to a placebo (28).
However, it should be noted that in both of these studies, some subjects experienced adverse side effects associated with CBD, such as convulsions, fever and fatigue.
CBD has also been studied for its potential efficacy in several other neurological conditions.
For example, several studies have shown that treatment with CBD can improve quality of life and sleep quality in people with Parkinson's disease (29, 39).
Other animal and test tube studies have shown that CBD may reduce inflammation and help prevent the neurodegeneration associated with Alzheimer's disease (31).
In a long-term study, scientists administered CBD to mice with a genetic predisposition to Alzheimer's and found that this treatment helped prevent cognitive decline (32).
Summary: Although the number of studies is limited, CBD has been shown to alleviate symptoms associated with epilepsy and Parkinson's disease. CBD has also been shown to reduce the progression of Alzheimer's disease in test tube and animal studies.
CBD could promote heart health
Recent research has linked CBD to several benefits for heart health and the circulatory system, including a reduction in high blood pressure. High blood pressure is associated with a higher risk of a number of diseases including stroke, heart attack and metabolic syndrome (33).
Studies suggest that CBD may be able to help with high blood pressure. In one study, nine healthy men were treated with a dose of 600 mg CBD oil. It was observed that this led to a reduction in blood pressure at rest compared to a placebo.
As part of the same study, the test subjects had to complete stress tests that normally increase blood pressure. Interestingly, even a single dose of CBD oil resulted in the subjects experiencing a lower increase in blood pressure, which was below the levels normally observed in tests of this type (34).
Scientists suspect that the stress- and anxiety-reducing properties of CBD are responsible for its ability to lower blood pressure.
In addition to this, several studies have shown that CBD may help reduce the inflammation and cell death associated with heart disease due to its strong antioxidant and stress-relieving effects.
For example, one study found that treatment with CBD in diabetic mice with heart disease reduced oxidative stress and prevented damage to the heart (35).
Summary: Although further studies are needed, CBD may have positive effects on heart health in several ways including lowering blood pressure and preventing heart damage.
Other potential health benefits of CBD oil
CBD has been studied for its role in treating a number of other health issues beyond those described above. Although more studies are needed, it is believed that CBD may have the following additional health benefits:
- Antipsychotic effects: Studies suggest that CBD may help people with schizophrenia and other mental disorders by reducing psychotic symptoms (36).
- Treatment of addictions: CBD has been shown to modify circuits in the brain that are associated with addiction to drugs. In rats, CBD has been shown to reduce morphine dependence and addiction to heroin (37).
- Anti-tumor: In test tube and animal studies, CBD has been shown to have anti-tumor effects. In animals, CBD has been observed to prevent the spread of breast cancer, prostate cancer, brain cancer, colon cancer and lung cancer (38).
- Diabetes prevention: In diabetic mice, treatment with CBD reduced the incidence of diabetes by 56% and significantly reduced inflammation (39).
Summary: Some studies suggest that CBD could help with diabetes, addiction, mental disorders and certain types of cancer. However, more studies are needed.
What side effects can CBD oil have?
Although CBD is generally well tolerated and considered safe, it may cause unwanted side effects in some people.
Side effects observed in studies include (40):
- Diarrhea
- Changes in appetite and weight
- fatigue
CBD is also known to interact with some medications. For this reason, a doctor should be consulted before starting CBD treatment if concomitant medication is being taken (41).
This is especially important for medications that are warned not to be taken with grapefruit products. Both grapefruit and CBD affect the group of cytochrome P450 enzymes, which are responsible for the metabolism and degradation of a number of active pharmaceutical ingredients (42).
A study conducted with mice also showed that CBD-rich cannabis extracts have the potential to exhibit liver toxicity. However, in this study, some mice were injected with extremely high doses of this extract (43).
Summary: Although CBD is generally considered safe, it can cause side effects such as diarrhea and fatigue in some people and can also interact with certain medications.
Conclusion
CBD has been studied for its potential role in alleviating symptoms of many health problems and conditions including anxiety, depression, acne and heart disease. For cancer patients, CBD may also provide a natural alternative for relieving pain and other symptoms.
Research into the potential health benefits is ongoing, which means that more therapeutic applications are sure to be found.
While we still have much to learn about the therapeutic efficacy and safety of CBD, results of recent studies suggest that CBD could be a safe and effective natural treatment for many health problems.
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Source: https://www.healthline.com/nutrition/cbd-oil-benefits
Reaching your target weight can be difficult. While weight tends to dwindle quite quickly in the beginning, there often comes a point later on where nothing seems to happen. This inability to continue losing weight is also known as a weight loss plateau and such a plateau can be quite frustrating and discouraging.
However, there are a number of strategies that can help you get your weight loss back on track. Here are 14 science-based tips for overcoming weight loss plateaus.
1. reduce carbohydrates
Scientific research has confirmed that low-carb diets are extremely effective for weight loss. A large study review that looked at 13 studies, including follow-up studies, that had a study duration of one year concluded that people who consumed 50 grams of carbohydrates or less per day lost more weight than people who followed traditional diets (1).
Reducing your carbohydrate intake could lead to your weight moving back in the desired direction once you have reached a plateau.
Whether restricting carbohydrate intake leads to a metabolic benefit that causes your body to burn more calories is a question that is still debated among nutrition experts.
Some controlled studies have found that very low carbohydrate diets increase fat burning and promote other metabolic changes that are conducive to weight loss, while other studies have not observed such effects (2, 3, 4, 5).
However, very low carbohydrate diets have consistently been shown to reduce hunger and promote satiety more than other diets. In addition, they stimulate the body to produce ketones, which have been shown to reduce appetite (6, 7, 8).
These effects could cause you to unconsciously eat less, making it easier to lose weight without hunger and unnecessary effort.
Summary: Scientific studies have found that low-carb diets help control hunger, promote satiety and support long-term weight loss.
2. increase your exercise frequency or intensity
Upping your workouts could help you overcome a weight loss plateau. This is because, unfortunately, your metabolic rate slows down when you lose weight.
A study of more than 2,900 people found that for every pound (0.45 kilos) they lost, the subjects burned an average of 6.8 kcal less per day (9).
When weight drops, this progressive reduction in metabolic rate can make further fat loss very difficult. The good news is that exercise has been shown to help counteract this effect.
Resistance training promotes the maintenance of muscle mass, which is a primary factor in the amount of calories you burn during activity and at rest. In fact, of all sports, resistance training appears to be the most effective type of exercise to aid fat loss (10, 11).
In a 12-week study, obese young women followed a low-calorie diet and exercised with weights for 20 minutes each day. These women lost an average of 6 kilos and 5 centimeters in waist circumference (12).
Other types of physical activity, including aerobic exercise and high-intensity interval training (HIIT), have also been shown to protect against a slowdown in metabolic rate (13, 14, 15, 16).
If you are already exercising, then adding 1 or 2 extra training days per week or increasing the intensity can help to increase your metabolic rate.
Summary: Exercise - and especially strength training - can help prevent a slowdown in metabolic rate that occurs during weight loss.
3. monitor everything you eat
Sometimes it seems like you're not eating much while you're still having trouble losing weight. Scientific studies have repeatedly observed that many people tend to underestimate the amount of food they eat (17, 18).
In one study, obese subjects reported eating around 1,200 kcal per day. However, a detailed analysis of their food intake over a 14-day period showed that they actually ate almost twice as much on average (18).
Monitoring your calorie and macronutrient intake - protein, carbohydrate and fat - can give you concrete information about what you are really eating. This will allow you to modify your diet if necessary.
In addition to this, scientific research suggests that the very act of monitoring your food intake can encourage and support your weight loss efforts (19, 20). There are now a number of apps that can help you control your calorie intake efficiently.
Summary: Monitoring your calorie and macronutrient intake can keep you accountable to yourself and help you see if you need to make dietary adjustments to lose weight again.
4. don't skimp on protein
If your weight loss has stalled, increasing your protein intake could help.
First of all, protein increases your metabolic rate more than carbohydrates and fat. This has to do with the thermic effect of food (TEF) or an increase in metabolic rate due to the digestion of food. Protein digestion increases calorie consumption by 20 to 30%, which is more than twice as much as fat or carbohydrates (21).
In one study, young women followed a diet that provided 30 or 15% of their daily calories in the form of protein on two different days. Their metabolic rate increased almost twice as much on the high-protein days after meals (22).
Secondly, protein stimulates the production of hormones such as PYY, which help to reduce appetite and promote a feeling of satiety (23, 24).
In addition, a high protein intake may help protect against a loss of muscle mass and a reduction in metabolic rate, both of which usually occur during weight loss (25, 26, 27).
Summary: Increasing protein intake can help overcome a weight loss plateau by increasing metabolic rate, reducing hunger and preventing loss of muscle mass.
5. control your stress
Stress can also stall your weight loss. In addition to promoting the proverbial stress eating and stimulating food cravings, stress also increases the body's production of cortisol.
Cortisol is also known as the stress hormone. While it helps the body respond to stress, it can also promote fat storage in the abdominal area. In this regard, the effects of cortisol appear to be stronger in women than in men (28, 29). For these reasons, excessive cortisol production can make weight loss very difficult.
It may seem like you have little control over the stress in your life, but scientific research has shown that learning to cope better with stress can promote weight loss (30, 31).
In an eight-week study of 34 overweight and obese women, a stress management program that included muscle relaxation and deep breathing resulted in an average weight loss of 4.4 kilos (31).
Summary: The increased cortisol production associated with stress may interfere with weight loss. Stress reduction strategies can help promote weight loss.
6. try intermittent fasting
Intermittent fasting has become very popular recently. This dietary strategy involves extended periods without eating, usually in the range of 16 to 48 hours.
This practice appears to promote fat and body weight loss while providing other health benefits. A study review of several intermittent fasting studies concluded that this dietary strategy can lead to a weight loss of 3 to 8% and a reduction in waist circumference of 3 to 7% within 3 to 24 weeks (32).
Alternate-day fasting is a form of intermittent fasting in which people alternate between consuming very few calories one day and as many calories as they want the next day. One study review found that this type of fasting was more effective in protecting against loss of muscle mass than daily calorie restriction (33).
Summary: Intermittent fasting could help you eat fewer calories and maintain your muscle mass and metabolic rate during weight loss.
7 Avoid alcohol
Alcohol could sabotage your weight loss efforts. Even though an alcoholic drink such as 100 ml of wine, 40 shots of liquor or a small beer only contains about 100 kcal, it has no nutritional value. In addition to this, many people drink more than one alcoholic drink.
Another problem is that alcohol is disinhibiting, which can lead to overeating or poor food choices. This could be especially problematic for those trying to overcome impulsive eating behavior.
A study of 283 adults who completed a behavioral weight loss program found that a reduction in alcohol consumption led to a reduction in overeating and greater weight loss in subjects who were prone to impulsive behavior (34).
In addition, research has shown that alcohol reduces fat burning and could lead to an accumulation of belly fat (35).
If your weight loss has stalled, then it may be best to avoid alcohol or consume it only occasionally and in small amounts.
Summary: Alcohol could affect weight loss as it provides empty calories, can make overeating easier and can promote the storage of belly fat.
8. eat more fiber
Including more fiber in your diet could help you overcome a weight loss plateau. This is especially true for soluble fiber - the type of fiber that dissolves in water or liquid.
For starters, soluble fiber slows the movement of food through the digestive tract, which can help you feel fuller and more satisfied (36).
Although scientific research suggests that all types of fiber can be beneficial for weight loss, a large review of numerous studies concluded that a type of soluble fiber known as viscous fiber is the most effective at keeping appetite and food intake under control (36, 37).
Another way in which fiber may support weight loss is by reducing the number of calories you absorb from other foods.
Based on a study that examined calorie absorption in diets with varying amounts of fiber, researchers estimated that increasing daily fiber intake from 18 to 36 grams can lead to a reduction in the amount of calories absorbed from food by 130 kcal (38).
Summary: Fiber promotes weight loss by slowing the movement of food through the digestive tract, reducing appetite, and reducing the calories the body absorbs from food.
9. drink water, coffee or tea
While sugary drinks lead to weight gain, some beverages can help overcome a weight loss plateau. Studies have found that pure water can increase metabolic rate by 24 to 30% for 1.5 hours after drinking 500 ml of water (39, 40).
This could lead to greater weight loss over time, especially if water is consumed before meals, which could help reduce food intake.
In a 12-week study of older adults following a weight loss diet, the group that consumed a serving of water before meals lost 44% more weight than the group that did not (41).
Coffee and tea could also support your weight loss efforts. These drinks typically contain caffeine, which has been shown to boost fat burning and metabolism by up to 13% (42, 43, 44, 45).
In addition to this, green tea contains an antioxidant known as EGCG (epigallocatechin gallate) which, according to one study, can increase fat burning by 17% (43).
In addition, scientific research suggests# that consuming caffeinated beverages can increase the metabolism-boosting, fat-burning effects of exercise (46, 47).
Summary: Drinking water, coffee or tea can help boost your metabolic rate and support weight loss. Caffeine and EGCG have been shown to promote fat burning.
10. spread your protein intake throughout the day
When it comes to protein, it's not just the total daily intake that is relevant. Consuming protein throughout the day provides you with multiple opportunities to boost your metabolic rate through the thermic effect of food (TEF).
There is also a growing body of research showing that consuming protein at every meal of the day has benefits for weight loss and maintenance of muscle mass (48, 49).
Experts in the field of protein metabolism recommend that adults should consume at least 20 to 30 grams of protein per meal, based on three meals per day (49). Summary: To boost your metabolic rate and promote weight loss, you should eat at least 20 grams of protein at every meal.
11. make sure you get plenty of sleep
Sleep is extremely important for good mental, emotional and physical health. It is also becoming increasingly clear that too little sleep can lead to weight gain via a reduction in metabolic rate and changes in levels of hormones that promote appetite and fat storage (50, 51, 52, 53).
In fact, too little sleep may be a contributing factor to a weight loss plateau. One study found that healthy adults who slept only four hours per night for five consecutive nights experienced a 2.6% reduction in resting metabolic rate. After the subjects had slept for 12 hours, their metabolic rate returned to normal (53).
To support weight loss and overall health, you should therefore aim for 7 to 8 hours of sleep per night.
Summary: Insufficient sleep can interfere with weight loss by reducing metabolic rate and shifting hormone levels, which promotes hunger and fat storage.
12 Be as active as possible
Although exercise is important, other factors also influence the amount of calories you burn per day. For example, your metabolic rate increases when you "fidget", change your body position or perform similar activities.
These types of activities are also known as non-exercise-induced thermogenesis (NEAT) (54). Scientific research has shown that NEAT can have a major impact on your metabolic rate, with the extent varying from person to person (54, 55, 56).
One study found that when people sit and fidget, their metabolic rate increases by an average of 54% compared to lying still. Fidgeting while standing even increased the metabolic rate by 94% (57).
An easy way to increase your NEAT is to stand more, which can include using a standing desk instead of a desk. One study found that people who stood instead of sitting during the afternoon part of their work burned an average of nearly 200 extra calories (58).
Summary: Increasing non-exercise-induced physical activity can help increase metabolic rate and promote weight loss.
13 Eat vegetables with every meal
Vegetables are the ideal food for weight loss. Most vegetables are low in calories and carbohydrates, but high in fiber and beneficial nutrients.
Studies have shown that a diet that includes a lot of vegetables tends to produce the greatest weight loss (59, 60). Unfortunately, many people don't eat enough of these healthy foods.
However, it is quite easy to add some cooked or raw vegetables to every meal of the day, including breakfast.
Summary: Vegetables are packed with many important nutrients, but are still low in calories and carbohydrates. Adding vegetables to every meal could help you overcome a weight loss plateau.
14. don't rely solely on the scales
If you're trying to lose weight, then weighing yourself in the morning is probably part of your daily routine. However, it's important to realize that the scale may not accurately reflect your progress because it doesn't pick up on changes in body composition.
However, your goal is not just weight loss, but fat loss. If you exercise regularly, you may well build muscle, which is denser than fat and takes up less space.
So if your weight on the scales doesn't change, you may well be building muscle and losing fat at the same time without changing your weight.
In addition to this, your body may retain water for a number of reasons including food choices. The most common reasons for water retention are changes in hormone levels that affect water balance, which is particularly common in women (61). Fortunately, there are numerous strategies and ways to get rid of this water retention.
Instead of focusing solely on the scale, evaluate how you feel and how loose your clothes fit. It's also a good idea to take body measurements such as waist circumference, hip circumference and thigh circumference each month to keep you motivated when your weight loss seems to have plateaued.
Summary: Your scale may not reflect your body fat, especially if you are exercising or suffering from water retention. Assess how you feel, how your clothes fit and whether your body measurements have changed.
Conclusion Weight loss plateaus can be frustrating and demoralizing. However, they are a normal part of the weight loss process. In fact, virtually everyone reaches such a plateau at some point in their weight loss efforts.
Fortunately, there are a number of strategies that can help you lose weight again and reach your goal.
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Source: https://www.healthline.com/nutrition/weight-loss-plateau#section1
Berberine is a plant extract that can be traced back to ancient medicine. Modern science has shown that this natural remedy can work as well as the diabetes drug metformin, which may make berberine an effective tool for healthy blood sugar control (1, 2).
Outside of the scientific community, many health-conscious people wonder what berberine is, as it is not as well known as other antioxidants including resveratrol and turmeric.
Similar to turmeric, berberine has a deep yellow, vibrant color. And although this powerful therapeutic compound has been linked to a number of health benefits including better heart and digestive health, in this article we will focus on berberine's intriguing effects on blood sugar levels, metabolism, mood and weight loss support.
What is berberine?
Berberine is a naturally occurring alkaloid found in the root stem, root and bark of plants such as barberry, turmeric (Hydrastis canadensis), goldenseal (Coptis chinensis), barberry (Berberis vulgaris) and common mahonia (Berberis aquifolium). The therapeutic effects of berberine are believed to be based on its antimicrobial, anti-inflammatory and antioxidant properties.
Plant alkaloids are a class of active compounds that have been shown to have physiological effects in humans. Many of these alkaloids have been adopted into Western medicine, with morphine and ephedrine being the best known.
The history of berberine
A clay tablet of an Assyrian ruler from around 650 BC is the first source for an illustration of the fruit of barberry as a blood-purifying remedy. Barberry has been used for centuries in traditional Chinese medicine, Ayurvedic medicine and Native American rituals.
In Ayurvedic medicine, which is considered to be the oldest form of medicine, berberine has been used for over 1000 years. In Ayurvedic medicine, berberine is used to treat a variety of ailments ranging from indigestion and hemorrhoids to obesity and dysentery.
In the field of Chinese medicine, berberine has long been used to aid in the elimination of toxins and to support the liver's natural cleansing processes.
How berberine can help stabilize blood sugar levels
Balanced blood sugar levels are one of the key factors in maintaining stable energy levels and mood, as well as reducing the risk of developing diabetes or heart disease. In addition, blood glucose levels play an important role in how macronutrients are converted into energy.
Carbohydrates in wheat, other grains and simple sugars stimulate the pancreas to release insulin - a hormone that helps the body's cells absorb glucose and convert it into energy. The more carbohydrates there are in the body, the more insulin is released to stimulate the uptake of these carbohydrates by the body's cells.
Numerous clinical, animal and in vitro studies strongly suggest that the active compounds in berberine have the ability to lower blood sugar levels, which may have a kind of positive snowball effect on other physiological conditions.
Although scientists are unsure of the precise combination of actions responsible for berberine's positive effects on blood sugar control, there are some proposed pathways:
- Berberine may activate the "metabolic master switch." An energy-stabilizing enzyme called AMPK (adenosine monophosphate kinase) is also known as the "metabolic master switch" due to its positive effects on metabolism (4). AMPK is believed to help improve insulin sensitivity at the cellular level.
- Berberine helps to influence the processing of sugar: studies suggest that berberine may stimulate glycolysis - the metabolic pathway by which sugar is broken down and converted into energy - and inhibit gluconeogenesis - the process by which sugar is produced (5). In combination, these activities improve insulin sensitivity and help to keep blood sugar levels stable.
- Berberine supports the liver: It is believed that plant compounds may help improve insulin sensitivity in the liver by reducing the production of glucose by the liver. In addition to this, berberine is believed to stimulate thermogenesis. These activities help to suppress the liver's tendency to produce new glucose when liver cells become insulin resistant.
Despite the many benefits of berberine, which continue to be studied, it is the ability of this alkaloid to improve insulin sensitivity that makes it so interesting, as this ability has additional positive effects on other conditions that can be alleviated by stable blood sugar levels.
Berberine for the treatment of high blood sugar levels and diabetes
Millions of people struggle with high blood sugar because the pancreas is unable to produce adequate amounts of insulin or because the cells are insulin resistant. A 2017 study by the Center for Disease Controls and Prevention (CDC) found that 100 million Americans are diabetic or in a prediabetic state.
Diabetes is when blood sugar levels are higher than normal. It is carbohydrate-rich foods such as bread, cereals, rice, pasta, fruit and desserts that can cause this increase in blood sugar levels.
Studies show that berberine can help lower post-meal and fasting blood glucose levels in people suffering from type 2 diabetes (6, 7, 8). It has even been found that the therapeutic properties of berberine are similar to the effects of the diabetes drug metformin, but berberine has none of the undesirable side effects of metformin (6).
These are promising studies as berberine could be an alternative or supportive treatment for diabetics and pre-diabetics.
Berberine to support weight loss
There is a strong correlation between blood sugar levels and weight loss. Insulin not only helps to transport sugar into cells for energy - it also signals when there is enough energy, after which the body starts to store blood sugar for later use and stops burning fat.
When blood sugar levels drop too low, the body responds to this energy shortage with a chain of reactions that can lead to food cravings, binge eating and excessive calorie intake - particularly in the form of simple sugars and carbohydrates.
Scientific research on the effects of berberine on weight loss and fat burning is limited but promising. In one 12-week study, subjects taking 3,500 mg of berberine per day lost about 2.3% (or 2.5 kilograms) of their body weight and were able to reduce their BMI and body fat percentage by 3.6% (9).
Another three-month study showed a reduction in BMI from 31.5 to 27.4, as well as a reduction in waist circumference in obese individuals who supplemented with berberine (10).
Berberine and the mood
A normal fasting blood glucose level (such as in the morning after waking up) is between 70 and 99 mg/dl and below 140 mg/dl two hours after a meal. Both high blood sugar levels and hypoglycemia can affect mood, perception and behavior in different ways.
In diabetics, fluctuations in blood glucose levels can cause mood swings (11). People suffering from type 1 diabetes can suffer from confusion when blood glucose levels rise above 250 mg/dl. Other symptoms of high blood sugar include nervousness, low energy levels and fatigue.
Low blood sugar levels can cause symptoms such as confusion, anxiety and difficulty making decisions.
Berberine to regulate the intestinal flora
The traditional use of berberine as a natural treatment for digestive problems makes sense when you consider its antimicrobial properties. According to studies, berberine can help to create a balanced and healthy gut flora (12). This could be another pathway through which berberine could help in the treatment of diabetes, as studies suggest that healthy gut flora may have anti-diabetic effects.
Dosing guidelines for berberine
In order to benefit from the blood sugar lowering benefits of berberine, it is important to consume the optimal amount of this therapeutic compound. Unlike many other powerful antioxidants found in foods such as currux (turmeric) and grapes and dark chocolate (resveratrol), berberine's active alkaloids are produced from plants that are not in our diet.
This is the reason why the use of a high quality berberine supplement in the correct daily dosage is recommended.
There are many different berberine supplements on the market that contain berberine from various sources. It is worth noting that Berberine Aristata extract has been used in many of the studies that have investigated the positive effects of berberine. This extract is made from barberry seed using an extraction process that isolates the active compounds and maintains the powerful antioxidant, anti-inflammatory and antimicrobial effects of these ingredients.
After choosing the right berberine supplement, the next step is to determine how much berberine to take daily for optimal effects.
In general, scientific research supports dosages in the range of 500 to 1,500 mg per day. A study review that looked at 14 clinical trials totaling over 1,000 subjects concluded that dosing in this range helps promote healthy glucose metabolism (13).
Other studies have looked at the highest effective dosage and some of these studies have concluded that 1,500 mg of berberine per day can help reduce fasting blood glucose levels by 20% and can also reduce A1c levels, which are a marker of average blood glucose levels over time (14, 15, 16).
In another study, subjects were instructed to take 500 mg of berberine three times a day over a period of 13 weeks. At the end of the study, significant weight loss and a 3.6% reduction in body fat were observed (17).
And what about the low to medium dosage range? A study examining cellular health of the digestive tract found that a berberine dosage in the range of 900 mg per day promoted good endothelial cell health (18).
Most berberine supplements on the market contain 500 mg of berberine per capsule.
How to increase the absorption of berberine
Similar to the curcumin contained in turmeric, berberine also has a low bioavailability (19). However, unlike turmeric, consumption of berberine is limited to supplements. To ensure that a sufficient amount of the active ingredients are consumed to provide health benefits, it is generally recommended to divide a larger dose into several single doses evenly distributed throughout the day.
Possible side effects of Berberine
Berberine supplements can have different effects on different people. Although these supplements are generally well tolerated within the above guidelines, the most common side effects are digestive disorders such as constipation, flatulence and abdominal bloating (20, 21).
Some people should not take berberine
- People taking diabetes medication - Berberine supplements should not be taken in combination with prescription diabetes medication, otherwise there is a risk of blood sugar levels dropping too low (22).
- People suffering from liver disease - Berberine can reduce the liver's ability to break down bilirubin. For this reason, people with high bilirubin levels should avoid berberine supplements.
- Pregnant women - Berberine can cause a rare type of brain damage called kernicterus in newborns with jaundice. Jaundice occurs when there is too much bilirubin in the blood and berberine can interfere with the breakdown of bilirubin (23).
Summary
- Berberine is a powerful plant alkaloid that has anti-inflammatory, antimicrobial and antioxidant properties.
- Berberine has been used for centuries in Ayurvedic medicine, traditional Chinese medicine and Native American naturopathy due to its beneficial effects on health.
- Controlling blood sugar levels is one of the most common uses of berberine, but berberine has other benefits that include weight loss support, higher energy levels and improved mood.
- Berberine supplements are the only practical way to consume the active ingredients. Studies show that a daily dose of 500 to 1,500 mg may have health benefits.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758350/
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"Eat more fruit and vegetables." This is probably one of the most widespread health recommendations in the world. Everyone knows that fruit is healthy - fruit is real, whole food. Some even refer to it as "Mother Nature's fast food" because it is so easy to take and prepare anywhere.
However, fruit is also relatively high in sugar compared to other foods. For this reason, many health and fitness-conscious people wonder whether fruit is really that healthy. This article will shed some light on the subject.
Excessive sugar consumption is bad, but the effects of sugar depend on context
There is a lot of scientific evidence that excessive consumption of added sugar is harmful (1, 2, 3). This includes both table sugar (sucrose) and high fructose corn syrup, which is particularly prevalent in the US. Both of these sugars consist of about half glucose and half fructose.
One reason why excessive consumption of added sugar is harmful is due to the negative metabolic effects of fructose when consumed in large quantities.
Many people believe that if the consumption of added sugar is bad, this must also apply to fruit as it also contains fructose. However, this is a misconception. Fructose is only harmful in large quantities and it is difficult to consume such high amounts exclusively in the form of fruit.
Summary: Scientific research suggests that fructose can be harmful if consumed in excess. However, there is not enough fructose in fruit to warrant concern.
Fruit also contains fiber and water and provides significant chewing resistance
When eating whole fruit, it is almost impossible to consume so much fructose that it could have harmful effects. Fruit contains plenty of fiber and water and also provides significant chewing resistance.
For these reasons, most types of fruit (such as apples) take a while to eat and digest, which means that the fructose they contain is slow to reach the liver. Fruit is also very filling. Most people will be satisfied after eating a large apple, which contains only 23 grams of sugar, of which 13 grams are fructose (4).
In comparison, a 500 ml bottle of cola contains 52 grams of sugar, of which 30 grams are fructose - and has no real nutritional value (5).
A single apple will fill you up quite well and reduce your desire to eat more food. In contrast, a bottle of cola is very poorly satiating, if at all, and people don't usually compensate for the sugar in soft drinks by eating less other food (6).
When fructose reaches the liver quickly and in large quantities, as is the case when you consume sugary soft drinks, this can lead to negative health effects over time.
However, when fructose enters the liver slowly and in small amounts, as is the case when you eat an apple, the body is well adapted to easily metabolize the fructose it receives.
While consuming large amounts of added sugar is harmful for most people, the same is not true for fruit.
Summary: It takes time to chew and digest raw, whole fruit. For this reason, you will feel fuller and your body can cope better with the lower amounts of fructose.
Fruit contains a lot of fiber, vitamins, minerals and antioxidants
Of course, fruit is more than just a watery bag of fructose. Fruit contains a lot of nutrients that are important for health. This includes fiber, vitamins and minerals, as well as a variety of antioxidants and other plant compounds.
Fiber - especially soluble fiber - has many benefits, including reduced cholesterol levels, slower absorption of carbohydrates and increased satiety. Furthermore, studies have shown that soluble fiber can help you lose weight (7, 8, 9, 10).
In addition to this, fruit tends to be rich in vitamins and minerals that many people don't get enough of. These include vitamin C, potassium and folate.
Of course, fruit is a whole food group. There are thousands of different edible fruits in nature and their nutrient composition can vary greatly. So if you want to maximize the health benefits of fruit, you should focus on the types of fruit that are rich in nutrients.
This includes fruit with more edible skin. The skin of fruit is usually very rich in antioxidants and fiber. This is why berries, which contain a large amount of skin gram for gram, are more often considered healthier than larger fruits.
It's also a good idea to eat a wide variety of fruit because different types of fruit contain different nutrients.
Summary: Fruit contains large amounts of important nutrients including fiber, vitamins, minerals and various antioxidants and plant compounds.
Most studies show health benefits
Several observational studies have shown that people who eat more fruit and vegetables have a lower risk of various diseases. Many studies looked at fruit and vegetables together, while some looked at fruit alone.
A review of 9 studies concluded that each daily serving of fruit reduced the risk of heart disease by 7% (11). A study of 9,665 adults found that a high intake of fruit and vegetables was associated with a 46% lower risk of diabetes in women, whereas no difference was observed in men (12).
In addition, a study that looked at fruit and vegetables separately found that vegetables were associated with a reduced risk of breast cancer, but this was not the case for fruit (13).
Many other studies have shown that fruit and vegetable consumption can be associated with a lower risk of heart attacks and strokes, which are the two leading causes of death in Western countries (14, 15).
Some studies have looked at how different types of fruit affect the risk of type 2 diabetes. Those who ate the most grapes, apples and blueberries had the lowest risk, with raspberries showing the strongest effect (16).
However, one problem with observational studies is that they cannot prove that the associations they find are a direct causal relationship. People who eat the most fruit also tend to be more health-conscious, smoke less often and are more likely to exercise.
However, some randomized controlled human trials have also shown that increased fruit consumption can lower blood pressure, reduce oxidative stress and improve glycemic control in diabetics (17, 18).
Given the available scientific data, it seems clear that fruit has significant health benefits.
Summary: There is ample scientific evidence that a high intake of fruit may be associated with a lower risk of serious diseases such as heart disease, stroke and type 2 diabetes.
Eating fruit can help with weight loss
It is often forgotten that fruit is very filling. Due to the fiber and water content and the extensive chewing required when eating fruit, fruit is very filling.
The satiety index is a measure of how much different foods contribute to the feeling of fullness. Fruit such as apples and oranges were among the foods that scored highest in tests and were even more satiating than beef and eggs (19).
This means that if you increase your consumption of apples and oranges, you are likely to feel so full that you will automatically eat less of other foods. There is an interesting study that has shown how fruit can contribute to weight loss (20). In this six-month study, nine men consistently consumed a diet consisting solely of fruit (82% of calories) and nuts (18% of calories).
Not surprisingly, these men lost a significant amount of weight. Those who were overweight lost even more weight than those who were at a healthy weight.
All in all, because of the powerful effects that fruit has on satiety, it seems useful to replace other foods - especially junk food - with fruit to support long-term weight loss.
Summary: Fruit such as apples and oranges are some of the most satiating foods you can eat. Eating more fruit like these should lead to an automatic reduction in calorie intake and ultimately weight loss.
When you should avoid fruit
Even though fruit is healthy for most people, there are some reasons why other people should avoid fruit. One of these is intolerance. Eating fruit can lead to digestive problems in people who suffer from a FODMAP intolerance, for example.
The other reason is a very low carbohydrate or ketogenic diet. The main aim of these diets is to reduce carbohydrate intake sufficiently for the brain to start using mainly keto bodies instead of glucose as an energy source.
In order for this to happen, it is necessary to reduce carbohydrate intake to less than 50 grams per day - sometimes even to just 20 to 30 grams. Considering that even one piece of fruit can contain more than 20 grams of carbohydrates, it is obvious that fruit is unsuitable for such a diet. Just one piece of fruit can be enough to throw you out of ketosis.
Summary: The main reasons to avoid fruit are intolerance or adherence to a low-carb or ketogenic diet.
Fruit juices and dried fruit should be limited
Even though fruit is very healthy for most people, you should avoid consuming excessive amounts of fruit juice and dried fruit.
Many of the fruit juices available on the market are not "real" fruit juices. Instead, they consist of water mixed with a concentrate and often with added sugar. But even if you get 100% pure fruit juice, you should only consume it in moderate quantities, as it contains a lot of sugar and its sugar content is very similar to that of cola and other sugary soft drinks. However, fruit juice contains no fiber and has no chewing resistance to slow down the absorption of the sugar it contains, making it easy to consume a large amount of sugar in a short period of time.
Dried fruit is also very high in sugar and it is easy to eat large amounts of it. Smoothies are somewhere in the middle. Putting fruit in a blender is much better than drinking fruit juice. Nevertheless, it is best to eat fruit unprocessed.
Summary: Although fruit is very healthy, the same is not necessarily true for fruit juice and dried fruit. Both are high in sugar and it is easy to get too much sugar from them.
Conclusion
Fruit is healthy for most people. While excessive sugar consumption is harmful, this does not apply to fruit. Fruit is real food, rich in nutrients and filling.
If you can tolerate fruit and are not following a low-carb/ketogenic diet, then you should definitely eat fruit. Try to eat more fruit as part of a healthy, real-food based diet to reap all the health benefits.
References:
- https://www.ncbi.nlm.nih.gov/pubmed/23594708
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673878/
- https://www.ncbi.nlm.nih.gov/pubmed/17921363
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Source: https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health#section8
Deep inside your body, countless cellular factories are doing their amazing work. Some systems are engaged in production, making compounds such as hormones, while others are in the delivery business, transporting energy to your organs. Still others are in the cleaning business and are responsible for the process of autophagy, which cleanses and repairs cells.
One of the body's most important systems is that of inflammation. Inflammation is the underlying cause of many health problems, which is related to the fact that chronic inflammation is a kind of cellular firefight that damages the surrounding systems and tissues.
Acute inflammation, on the other hand, is a good thing, as it is the signal that your immune system is fighting a threat to your body. Only when inflammation no longer calms down and does not subside do the problems begin.
One of our health goals should be to keep inflammation under control. This can be done in a variety of ways, including eating healthy and anti-inflammatory foods. Another way to calm inflammation is to use supplements that have anti-inflammatory properties. One of the most effective and promising of these is berberine.
What is berberine?
Berberine is a polyphenol that stands out for its exceptionally effective effects. Polyphenols such as berberine are ring-shaped chemical structures that act as antioxidants and are found in plant-based foods. All phenols have the ability to reduce internal inflammation. In addition to its pronounced anti-inflammatory effects, berberine also has the ability to treat metabolic disorders. Regardless of the cause of inflammation, berberine can help to alleviate the problem.
Berberine, which is extracted from barberry and other plants, is often used to treat insulin resistance, which occurs when the body's own insulin can no longer keep up with the amount of sugar in the bloodstream. Berberine has a long history of use in traditional Chinese medicine and Ayurvedic medicine. As a plant-based alkaloid, berberine represents a powerhouse of healing properties, ranging from relieving digestive discomfort to promoting cardiovascular health and soothing inflammation.
This herbal alternative helps to combat metabolic ailments and reduce weight via the AMPK compound, which stimulates thermogenesis - a process responsible for burning more fat.
Berberine is also known to positively influence the health of gut flora, which can alleviate digestive problems, reduce bloating and promote a healthier lifestyle (1, 2). A healthier gut flora not only has a positive effect on digestion, but also has numerous positive effects on general health.
Studies have also shown that berberine may have a positive effect on the body's ability to burn calories while preventing the body from building up fat. In addition, berberine may help to alleviate insulin resistance, thereby preventing cravings and hunger pangs.
Berberine and inflammation
Inflammatory responses are our body's protective line of defense. When something causes damage or irritation, the immune system reacts and fights off the sources of this damage (3).
We can see this in the fight against type 2 diabetes, for example, where berberine helps to reduce inflammation, control blood sugar levels and stimulate weight loss (4) . Type 2 diabetes is triggered by the body's inability to adequately utilize the insulin it produces. This can lead to fluctuations in blood sugar levels and obesity. Weight gain associated with type 2 diabetes results in an increased tendency for fat cells to build up around the organs in the abdomen, leading to inflammation in the affected areas.
In the case of existing insulin resistance, the body produces increased amounts of so-called pro-inflammatory cytokines and these levels rise with increasing duration and severity of insulin resistance, which not only promotes weight gain but also leads to chronic inflammation.
This chronic inflammation can - not only in the case of diabetes - develop into a vicious circle that results in ever stronger inflammatory reactions (5, 6, 7, 8). But this is where berberine can help. Thanks to its pronounced anti-inflammatory effects, it is able to alleviate chronic inflammation.
Since chronic inflammation is a driving force in many chronic diseases, including heart disease and numerous degenerative diseases, berberine can reduce the risk of these diseases and have a positive effect on overall health.
Of course, the anti-inflammatory effects of berberine are also of great interest to athletes who train hard. Intensive training sessions can cause inflammation, which prolongs the regeneration process after training. Conversely, this means that berberine could help to speed up recovery after training, which means that hard-training athletes are not only ready for the next intensive training session more quickly, but also that the risk of training-related chronic overloading of the muscles and musculoskeletal system is reduced.
However, the benefits for athletes are not just limited to faster and better regeneration. Berberine can also help to reduce inflammation in the joints in cases of joint pain caused by overloading or signs of joint wear and tear, which can both relieve joint pain and improve the mobility of the affected joints.
Berberine's ability to fight inflammation has also been shown to be effective in the treatment of acne. A study carried out in Iran, in which various natural acne remedies were examined, came to the conclusion that berberine in the form of a barberry extract was able to significantly alleviate existing acne in test subjects between the ages of 12 and 17.
The natural anti-inflammatory properties of berberine acted as an anti-acne formula by reducing inflammation as well as having antibacterial and lipid-reducing effects on the sebaceous glands (4).
How berberine should be taken
In practice, taking 500 mg of berberine twice a day with a meal has been shown to be effective.
Conclusion
In addition to the anti-inflammatory effects described here, berberine has so many other potential health benefits that some experts consider it a basic supplement. Since chronic inflammation can have devastating effects on this health over time, berberine could help you live a healthier and better life. And when you factor in the additional blood sugar stabilizing properties and metabolic stimulation, there's really nothing to gain from berberine.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2467395
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942282
- http://www.medicalnewstoday.com/articles/248423.php
- https://www.ncbi.nlm.nih.gov/pubmed/23038982
- http://www.webmd.com/diabetes/type-2-diabetes-guide/inflammation-and-diabetes#1
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https://www.naomiwhittel.com/berberine-the-anti-inflammatory-polyphenol/
