Adaptogens

Pre and post-workout herbs for athletes

November 9, 2022 herb, herbs, post workout, post-workout herbs, pre workout, pre workout herbs 0

Page Description: If you are an athlete or know someone who is, spare some minutes to read through this article. Many athletes underestimate the power of herbs in their fitness journey. There are a lot of herbs that will help your body during, before, and even after a workout session. These herbs help you stay energized, replenish nutrients and relieve your stress.

What is an herb?

An herb is a leafy green or flowering part of a plant either fresh or dried that is used for flavoring, food, medicine, or perfume. Herbs are plants with seeds, leaves, or flowers with fragrant or aromatic properties.

Examples of pre-workout herbs

American Ginseng

American Ginseng (Panax quinquefolius) is an herb that has been long used by the Native American populations of North America. The word Ginseng in itself means ‘wonder of the world’. In the 19^th century, it was used as a tonifying herb for the nervous system. Now, it has been classified as an adaptogen. It supports oxygen uptake and healthy metabolism of lactic acid, a very important action for athletes. Not just that, it also promotes balance in the neuroendocrine system and cognitive performance and support for reaction time.

Once combined with Eleuthero, American Ginseng can be taken before workouts and training to support endurance and stamina. it can be added to water or Ginger tea as the flavors combine well. It is a great option for endurance athletes like road cyclists and long-distance runners.

Eleuthero

Eleuthero root (Eleutherococcus senticosus) is an herb that comes from Siberia. It has been used traditionally there as an adaptogen. Eleuthero helps to support healthy blood sugar levels that are within the normal range. It also supports the optimal use of glycogen and high-energy phosphorus compounds ADP and ATP (these are what provide energy for cellular processes).

Eleuthero also promotes the metabolism of pyruvic and lactic acid which promotes the production of energy. The build-up of lactic acid is the cause of a heavy and sore feeling in the muscles of athletes after a workout. The herb helps magnesium and vitamin C reach the adrenal glands, which are the essential micronutrients to adapt to stress. If you are an athlete that has a race fast approaching, you might want to invest in this herb.

Green Tea

Green Tea (Camellia sinensis) is one herb that has been consumed for thousands of years. It has been proven to encourage the healthy metabolism of carbs (sugars) that serve as fuel for workouts or training. It also gives the body antioxidant support and aids metabolic and cardiovascular health. When Green Tea is combined with caffeine, it creates a muscle-building (anabolic) effect in weight lifters and older adults who by nature start losing muscle mass as they age. You can also drink this combination after a workout exercise. Green tea supports metabolism of sugar for fuel.

Schisandra

Schisandra (Schisandra sphenanthera) is an adaptogenic five-flavor berry that helps athletes thrive as it promotes peak performance and guarantees vitality.

Examples of post work out herbs

Maca

Maca root (Lepidium meyenii) is a plant-based performance enhancer that is caffeine free. This plant is a knobby root that has a strong resemblance to a turnip. It comes from the high Andes Mountains of Peru, an extreme environment where it thrives. Even though this herb grows in outer parts of the world, it has successfully been cultivated over time in Peru. Maca energy and endurance.

Maca is widely known for two traditional uses. One is to support one for a healthy libido either male or female and to provide energy and stamina. You would agree that as an athlete you need it more for the latter. Maca is also an adaptogen which gives it the ability to help you manage stress. As the name ‘adaptogen’ implies, you can trust this herb to help you adapt to whatever fitness routine or life in general throws at you.

After a tedious workout, trust Maca to support recovery and endurance when put in a smoothie or a shake as it easily dissolves in them and has a great taste. You can sprinkle it over foods, energy bites, or smoothies. If you are a runner or someone looking to get a natural means of getting energy after a tiring and long workout, Maca is just for you.

Turmeric

Turmeric (Curcuma longa) is an herb that promotes healthy function and mobility of the joint by supporting the body’s inflammatory response. Also, its antioxidant action helps support the body after a workout. It has also been used to support the body’s response to pain and promote a normal inflammatory function like pushing the body during a workout.

Curcumin, an active ingredient in Turmeric that gives the herb its color, provides antioxidant support. This compound also promotes healthy inflammatory responses and helps in maintaining the overall health and vitality of the body. Lastly, curcumin supports the production of proteins that regulates the immune cell function which is great for athletes during training.

Turmeric is a rhizome that is a natural pain killer and it is also helpful for running, injuries, and weight loss.

Boswellia

Boswellia, also known as Indian Frankincense, is an herb that has been used over the years to promote a healthy inflammatory response by inhibiting certain enzymes. It provides a healthy flow of blood to the body’s connective tissue and supports healthy joints. It also gives a healthy inflammatory response and supports gut health during long runs and hectic workouts by nourishing the mucosal lining of the GI tract. The active constituents in it support apoptosis which is the end of the normal cell life cycle while it promotes healthy tissue growth. Research has it that Boswellia works synergistically with the curcumins in Turmeric too.

Meadowsweet

Meadowsweet (Filipendula ulmaria) is a herb that contains some unique compounds that makes it a soothing herb perfect for an athlete to provide comfort after strenuous exercise or training.

Classification of herbs for athletes according to their uses

1. Herbs as electrolytes

Nettle

Nettle (Urtica dioica) is a slightly drying herb that contains a variety of nutrients and is most often found in anti-histamine or allergy tea blends. However, you need not suffer from any allergy before you benefit from the nettle’s nutrition. As an athlete who lives and trains in a dry climate, pairing nettle and a moistening herb like marshmallow leaf or aloe Vera will go a long way.

Red raspberry leaf (Rubus idaeus)

The Red raspberry leaf is another herb that has several nutritional benefits. It can be found in fertility blends and tea for new moms but athletes can get several benefits from it too. It offers athletes a nutritional boost and digestive support needed for their body to make good use of the nutrition available in it.

2. Herbs as adaptogens

Ashwagandha (Withania somnifera)

Ashwagandha is an herb that supports a healthy body-mind-spirit. It has been shown to support the immune system and help in balancing the adrenal-endocrine system, after a tiring workout, it can serve as an energy booster by promoting a restful state of being the whole day and making one sleep well at night and awake the next day fresh and vitalized. It is a great herb for stress reduction.

Tulsi (Ocimum sanctum)

Tulsi or holy basil is a calming adaptogen. It is known by practitioners as The Great Protector. It calms the nervous system without it dampening the digestive or immune systems. It helps the body reduce its stress responses such as cortisol production and insulin sensitivity while it directs energy into essential work like digestion. It is a generally calming and energizing herb.

3. Herbs as antioxidants

Cinnamon

Cinnamon (Cinnamomum cassia) is an antioxidant herb that contains free radical-scavenging constituents. This means that this herb helps the body in tracking down excess free radicals and removing them. Cinnamon is also highly stimulating and can get your energy going as an athlete. All athletes can benefit from taking cinnamon daily to protect them from oxidative stress and boost their vitality.

Hibiscus and Rose hips

These set of herbs are active antioxidant herbs that can be easily ingested. . They are rich in Vitamin C and which gives them their distinct tart flavor. These herbs support a healthy circulatory system and reduce inflammation. While hibiscus can be mildly diuretic, rose hips are less so. Rose hips are mildly warming while hibiscus is more neutral. As an athlete, you can easily alternate between the two, taking hibiscus in warmer months and climates while Rose hips during the cooler climates. Both are great additions to an athlete’s daily tea.

Benefits of herbs to athletes

1. Herbs provide energy and can serve as energy boosters. For example, Rhodiola

2. Herbs promote a speedy recovery. For example, Corydalis and Thyme.

3. Herbs help to increase muscle growth. For example, Apigenin.

4. Herbs help to relieve pain from strenuous workouts. For example, Turmeric.

5. Herbs are used to boost immunity. For example, Oregano.

6. Herbs aid digestion. For example, Ginger.

Conclusion

Now that you know the various herbs that you can benefit from as an athlete, you don’t want to forget to incorporate them into your diet, smoothies, and shakes. Now you know what natural options you have to improve your performance, experience quick recovery, and perhaps even gain some muscle strength.

As much as these herbs provide a great result for the overall health of any athlete, to get the maximum benefit, you need to consume them often and be sure the desired result will yield over time.

References

Herbs for Muscle Recovery, Growth, and Strength

Best Herbs for Workout Support

Support Your Workout With These 10 Herbs for Athletes

6 Herbs for Athletes: Before, During , and After a Workout

Adaptogens, Muscle

Herbs and skin: Best herbal therapy for astonishing skin

September 24, 2022 astonishing skin, herbs and skin, skin, skin herbs 0

Page Description: You know what they say about looking good being good business? Well, it doesn’t have to stop at the clothes you put on to adorn yourself. It also extends to your skin too. Because of the many reactions and irritations caused by several skincare products, many have resorted to organic or herbal therapies for astonishing skin. In this article, we shall be looking at how best to begin this journey. Well, shall we?

What are herbs?

Herbs are plants that can be used for both medicinal and culinary purposes. Most often, they are non-woody in appearance and contain several properties that can be used for several effects. Although effective when used, they have to be used in small doses most of the time.

Classification of herbs

There are three main classifications of herbs – tonic herbs, medicinal herbs, and culinary herbs.

Tonic herbs

Tonic herbs are herbs that can be consumed in large quantities and are safe for health. These herbs are employed in medicine because of their excellent properties and the low level of toxins in them. They are great for maintaining healthy skin. Some of these tonic herbs can help in toning the body while others would keep healthy skin, clean and balanced.

Medicinal herbs

Medicinal herbs as the name implies are herbs that are used to cure certain diseases and remove pain. These herbs, however, can pose a threat when used in high quantities. For best effects, they are used in minute quantities to fight health-related issues and maintain good health.

Culinary herbs

The culinary field is where many herbs and spices are used. Like their counterparts, culinary herbs contain in them medicinal properties that are good for healthy digestion. They also have excellent healing properties that can be used in skincare.

The relationship between herbs and skincare

Certain herbs are widely used in skincare. They have various benefits which give you glowing, radiant, and healthy skin. When applied on the face, the antiseptic properties remove the acne and the skin tissues which might have gotten damaged by certain elements like the sun. So, the herbs used for skin care will fight aging signs like wrinkles and give smooth skin in such a way that other products can’t. Going further, there are certain herbal oils for skin regardless of skin type that can be fixed into a skincare routine. The herbal oil will cause the skin to glow and look good while ensuring you get the medicinal properties contained in the herb when you use it.

5 Herbs for natural skincare routine

Aloe Vera

Whether bottled or freshly plucked and squeezed, this herb has a lot of benefits for the skin. It soothes the skin and treats also bites from insects, burns, rashes, and rough skin. As a great moisturizer, it tones and corrects one’s skin. It is an excellent choice for oily and normal-to-dry skin types. The aloe Vera should be from raw juice if you are buying bottled ones. If you would, plant some aloe Vera plants in your home or get aloe Vera gel. The texture and consistency make it good herbal oil for the skin.

Aloe Vera is a gel solution that soothes sunburns. It is enriched with vitamins A, C, E, and B12, and has anti-inflammatory properties. With about 98% water content, it keeps the skin hydrated. It also promotes the production of collagen which speeds up the wound healing process and reduces scars caused by skin irritating conditions and minor burns. People with conditions like rashes, acne, eczema, and psoriasis can use it for treatment. Rich in antioxidants, it prevents sun damage and slows down skin aging. It has antibacterial and antifungal properties too.

Turmeric

India has been using turmeric for thousands of years and to date, uses it because of its properties. Found in the rhizome of a plant that is similar to ginger, turmeric is another excellent herb. Like several herbs, turmeric has anti-inflammatory properties and can be used in the treatment of skin injuries and lesions. When consumed, it improves the overall appearance of the body. Turmeric being rich in antioxidants helps the skin glow.

Turmeric helps in the regulation of sebum, the oil produced in the glands just below the pores, and this makes it a good option for persons with acne-prone and oily skin. The antioxidant compounds in it can help prevent wrinkles, fine lines, and hyperpigmentation. This makes it an addition to an anti-aging skincare routine.

Basil

Basil contains in it some excellent properties that are stored in the leaves of the plants. Because the properties of this plant are antiseptic, it is used to treat several skin conditions like ringworms. The gel found in it can be used to treat fungal infections. Basil works well for anyone with bacterial problems or acne. The immune-boosting properties in it help in preventing skin irritation and infection. It is one of the many herbs used in Ayurvedic medical practices because of its antibacterial properties.

Basil is a part of the adaptogen herb family and as such, it contains stress-reducing and anti-inflammatory compounds. Basil is incorporated into many toners and is added to skincare routines for anti-aging and acne-fighting.

Dandelion

If you experience acne, Dandelion tea is an excellent way to get rid of it. Skin conditions like eczema and boils can be cured with it too. The healing properties of dandelion are found in the roots, leaves, extracts, and aerial parts. It is safe for all skin types. It contains anti-inflammatory properties that promote the production of collagen and moisture retention. The dandelion root extracts fight against skin irritation and aging, helping to keep the skin smooth. The dandelion leaves prevent UVB radiation damage when applied to the skin before or after exposure to the sun. Skincare products that have dandelion infused in them will give skin calming effects and reduce redness on skin highly prone to.

Lavender

Lavender has not just a calming scent, it offers healing and skin-soothing benefits too. Lavender oil is used in serums and moisturizers and can be applied on the skin directly. It is antifungal and fights bacteria. It unclogs pores and reduces redness of the skin and acne while it prevents future breakouts and offers anti-aging properties.

Lavender oil is excellent in the removal of symptoms from harsh skin conditions like psoriasis and also helps to nourish the skin. Hydration prevents cracked skin patches, which makes you prone to infections. It also has anti-inflammatory properties that give it wound-healing properties. It soothes cuts, insect burns, and minor burns by cleansing the affected area and reducing the swelling. This essential oil lightens the skin to give a more even skin tone and reduce hyperpigmentation.

Other herbs that you can use as part of your skincare regimen are nettles, rose hips, comfrey, alfalfa, chickweed, calendula, oat straw, horsetail, cinnamon, and red clover among others. While these herbs will improve the health and appearance of the skin, habits like drinking plenty of water, exercising, and getting a good amount of sleep should be practiced too.

What is Ayurveda?

Ayurveda simply means a natural, old and whole-body system of medicine. It started some 3,000 years ago in India and it is still being practiced in India to this day. Ayurveda is a term that means ‘knowledge of life’ This practice aims at the restoration of balance and life. The treatments of Ayurveda include yoga, diet, purification, meditation, massage, and herbal therapies.

Best Ayurveda treatments for the skin

According to Ayurveda, there are 3 main types of doshas. Doshas mean skin types. They are Vata – a skin type that gets cracked, cold, and dry and ages fast, Kapha – an oily or normal, clear, smooth skin that ages slowly and Pitta – a thin, sensitive skin type that tends to have freckles, moles, and ages relatively fast.

For a person with the Vata skin type, one that is dry and ages fast, it is best to use natural moisturizers, nourishing products, hydrating products, and anti-aging products. For the Kapha skin type, warm oil massages and exfoliants will do. Lastly, for the Pitta skin type, facial oils should be used daily.

Uses of Ayurveda Herbs for skin

There are different types of herbs that can be made into essential oils and facial oils for skin treatment. The uses of these herbs and oils include:

Brightening: Because glowing skin is considered healthy in Ayurveda, plants like Sandalwood and Vetiver are used to remove the build-up of metabolic waste in the skin and brighten it.

Anti-inflammatory: Inflammation of the skin is usually caused by sunlight, stress, allergens, chemicals, and even environmental pollution. Anti-inflammatory herbs like Aloe Vera and Rose will help in protecting the skin.

Anti-aging: Gotu Kola, an herb in India helps one’s skin in producing collagen. This herb has specific ingredients in it that help in the nourishment of the skin. The Gotu Kola is also used to heal wounds and help with scars and eczema.

Conclusion

Herbs are a natural means to freshen up one’s beauty routine for good and healthy skin. However, if you have sensitivities or allergies, herbs offer a milder alternative to prescription medications. You might want to speak with your doctor or dermatologist before use if you have concerns. So, for an astonishing, natural glow and smooth skin, you know just what herbs to incorporate into your skincare routine and therapy.

References

These 7 Herbs and Spices Can Save Your Skin

12 of the Best Herbs for Skin Care and How to Use Them

What to Know About Ayurvedic Skin Care

Adaptogens, Nutrition

Ginger: a magic herb with many benefits

August 9, 2022 ginger 0

Description: Ginger is easily one of the most used food spices in the world. However, many people use this powerful herb without recognizing its many benefits. Continue reading to learn all there is to know about how the benefits of ginger

If I asked you to list all you ate over the past week and to list all the ingredients used in making those foods, somewhere along the line, you’d list ginger. or a fact, ginger is one of the most used spices in the world. You find it in virtually every food, and today, many beverages too, including ginger tea.

However, while many, including yourself, may know what ginger is, not many know what it actually does in the body. In this piece, I will be revealing all of that. So the next time you add some fresh ginger to your meals or drink some ginger tea, you’ll know what you’re actually getting.

What is Ginger?

Ginger, scientifically known as Zingiber officinale, is a flowering plant native to Asia but is now widely spread worldwide. Ginger belongs to the Zingiberaceae family, which also includes turmeric, cardamom, and galangal.

Ginger is widely regarded as the king of spices, as it is widely used worldwide. The ginger root, also known as the rhizome, is the part of interest responsible for its spicy and medicinal properties. Harvested ginger may be eaten fresh or dried and ground into powders. The fresh root may also be used to make teas, oils, tinctures, or capsules marketed for their health benefits. Beyond the health benefits, ginger is also employed in manufacturing cosmetics.

Ginger is rich in various nutrients and is often considered a superfood. Ginger has been used in traditional practice for thousands of years for its medicinal benefits. There are records from various ancient civilizations, including China, Persia, and Rome, describing ginger as used for medicinal purposes. Till today, this herb features prominently in a traditional medicine cabinet.

Ginger root is commonly employed in treating problems with the digestive system, joint inflammation, muscle pain, nausea, diarrhea, stomach pain, menstrual pain, cough, sore throat, skin burns, etc. Ginger is famed for its anti-inflammatory properties and is often prescribed as a potent weight loss remedy.

Which Nutrients are Contained in Ginger?

Ginger is a potent source of several essential vitamins and minerals. Per scientific research, a tablespoon of freshly grated ginger contains the following food nutrients;

4.8 calories
1 g of carbohydrate
0.12 g of dietary fiber
0.11 g of protein
0.05 g fat; and
0.1 g of sugar

Minerals and vitamins found in abundance in fresh ginger include;

Vitamin B3, B6, and B9
Vitamin C
Potassium
Magnesium

Ginger also contains trace to moderate amounts of iron, phosphorus, and zinc.

Ginger contains over one hundred bioactive compounds that contribute to ginger’s medicinal properties. Many of these bioactive compounds are phenolic compounds, namely gingerols, shogaols, and zingerones. Gingerols are found in high concentrations in fresh ginger, while dried ginger has a high content of shogaols. Cooking raw ginger reduces the content of gingerols while increasing zingerone content.

Medicinal Properties and Uses of Ginger

Ginger contains many bioactive compounds that confer many medicinal properties. Some of these properties include;

Anti-inflammatory properties: Zingerones and gingerols contained in ginger are known anti-inflammatory compounds. Ginger also contains several other bioactive compounds that reduce inflammation by acting via the COX pathway (the same pathway as drugs like ibuprofen and naproxen). As such, ginger is commonly used to treat various inflammatory conditions, including arthritis, joint aches, muscle pain, migraines, etc. Ginger is also effective in ulcerative colitis, an inflammatory condition affecting the digestive tract
Antioxidant properties: The bioactive contained in ginger can combat free radicals produced in response to biological processes. Thus, ginger is commonly used as an antioxidant to keep cells functioning properly and keep the body free from various chronic ailments, including Alzheimer’s dementia, hypertension, etc.
Anti-emetic properties: Ginger is found to be more potent than placebo and even some commercial antihistamines in treating pregnancy-induced morning sickness and motion sickness. the bioactive compounds of ginger have anticholinergic and antiserotonergic properties that stimulate gastric emptying and significantly curtail the urge to throw up
Immune system boosting properties: Via its antioxidant properties, ginger can prevent overload and damage to immune cells, thus helping to boost the immune system
Antibacterial properties: Scientific studies have documented the potency of ginger extract in inhibiting bacterial growth. Ginger’s antibacterial property is thought to influence its use in treating coughs and sore throat caused by bacteria
Anticancer properties: Recent studies have found that ginger is capable of inhibiting the growth of cancer cells. Further boosted by its antioxidant properties, ginger is seen to be effective in treating colorectal, breast, pancreatic, oral, and several other forms of cancer
Cardiovascular properties: Ginger has been shown in studies to improve cardiovascular function. Ginger effectively lowers cholesterol levels, which helps reduce the risk of atherosclerosis and coronary artery disease. Ginger is also known to improve blood flow while reducing heart rate. These properties help to reduce blood pressure and preserve cardiovascular functioning
Antidiabetic properties: Ginger is filled with antioxidants that help in boosting metabolism. In addition, ginger improves circulation to the digesting tract, thus helping to improve digestion. These properties ensure that food transits through the stomach quickly, helping to maintain normal insulin levels. As a result, consuming ginger regularly helps prevent diabetes.
Anti-ulcer properties: Ginger is effective in preventing gastric ulcers induced by H. pylori, non-steroidal anti-inflammatory drugs (e.g. naproxen, piroxicam, etc.), reserpine, ethanol, stress, and acetic acid
Fat burning properties: Ginger is an effective appetite suppressant and boosts metabolism. These properties are suggested to help in burning belly fat and losing weight. Ginger is often recommended, alongside healthy dieting and exercise, to help with the weight loss process.
Helps with chronic indigestion: Chronic indigestion is characterized by recurrent pain and discomfort in the upper part of the stomach. Chronic indigestion results from delayed gastric emptying. Ginger helps speed up the digestive process, ensuring that food spends less time in the stomach than required.

Cosmetic Properties of Ginger

Besides its medicinal properties, ginger also has many cosmetic properties, making it widely used in several cosmetic products. Ginger’s anti-inflammatory and antioxidant properties make it a great addition to cosmetics.

Volatile oils extracted from ginger are added to cosmetic products that help to;

reduce redness on the skin
fade wrinkles and scars
keep hair and scalp healthy
Reduce skin dryness
Reduce the appearance of cellulite
Treat bacteria responsible for acne appearance

Ginger Preparations

Ginger is commonly available in several forms for several purposes. Ginger may be obtained fresh from the soil and used in food or extemporaneous medical preparations. The fresh ginger may also be dried and blended into fine powders, which may also be used in spicing up foods or in medicinal preparations.

Medicinal ginger is often prepared as a mixture of spices such as turmeric powder to yield more medicinal properties. Common medicinal preparations of ginger include;

Ginger oil: is obtained via distillation of the ginger rhizome and contains concentrated amounts of volatile oils. Ginger oil has a distinct aroma, influencing its use in aromatherapy. Ginger oil contains many of the bioactive compounds responsible for ginger’s medicinal benefits. Thus, its use in arthritis, nausea, and colds. Ginger oil is also applied to the hair and skin for its cosmetic benefits
Ginger creams: are made by incorporating dried ground ginger into cream formulations. Ginger creams are typically prepared with a 1-5% concentration of ginger. These formulations are commonly employed for their cosmetic benefits
Ginger tea: is one of the most common preparations of ginger. Ginger teas are commonly prepared with other herbs such as chamomille, cloves, or peppermint. Ginger tea is commonly taken for its antioxidant and weight loss properties
Ginger capsules/tablets: pack all the essential bioactive compounds in ginger and are commonly taken for their potent antioxidant property. These pills are commonly prescribed to prevent chronic illnesses like heart failure, cancer, dementia, etc.
Ginger powder: is a common form of ginger that can be used in different forms. Ginger powder is commonly used to spice up meals but may also be added to tea, puddings, and juice for medicinal benefits. You may use it alone or in combination with other spices like pepper or turmeric,

Are there any side effects of taking ginger?

The U.S. Food and Drug Administration directs that ginger is safe when taken by mouth in small doses. However, ginger can cause certain side effects when taken in excess amounts. These include;

heartburn
diarrhea
upset stomach
skin irritation in some people

Ginger may also worsen certain existing health conditions such as bleeding disorders and hypotension. Taking ginger before surgery may also increase the risk of surgical bleeding.

Ginger and Bodybuilding

Ginger is indeed a wonder food with numerous health benefits. As a bodybuilder or athlete, incorporating ginger into your meals can help improve several aspects of your performance. Thankfully, ginger can be consumed in many forms, and you can easily mix it with your protein powders, protein shakes, etc.

ginger’s antioxidant and anti-inflammatory effects make it valuable in several instances. Ginger has been shown in studies to delay muscle damage during workouts and promote quick post-workout recovery. This accelerated recovery is useful for athletes performing in high-intensity exercises that require them to go quickly after finishing one session.

Ginger oil is also thought to help calm the mind before workouts, helping athletes gain mental clarity and improve their performance. Ginger aids digestion, meaning athletes who regularly consume ginger have a quicker release of energy after eating meals than those who don’t.

If you’re starting a weight loss journey, then ginger tea or other forms should be your go-to. Ginger tea promotes the burning of belly fats and helps boost metabolism, which promotes the loss of fats from different body parts.

Bottom Line

There is no reason not to love ginger, and there is no reason why it should not be a regular feature in your meals. Here, we’ve covered most of the health benefits of ginger and seen why it is a must-use for you as an athlete or when training to lose weight.

Ginger is available in different forms, allowing you to mix it with other foods and teas. It is an excellent addition to spice up these foods while also conferring many health benefits. So do well to get gingered up today!

References

Read about Ginger: Getting to Know Your Herbal Allies

Read about Ginger Root Uses and Benefits

Read about Ginger Benefits

Nutrition, Adaptogens

8 Herbs to Boost Testosterone Levels

July 9, 2022 testosterone, testosterone boost, testosterone boosting herbs, testosterone foods, testosterone herbs 0

Testosterone is the primary male sex hormone and is pretty important in the body. The importance of testosterone is even more pronounced for bodybuilders since more testosterone correlates with better muscle gains. The potency of various herbs in regulating various physiological processes is well studied. From blood circulation to immune functions, various herbs have demonstrated various immense benefits and have helped to boost performance in athletes.

Since higher testosterone levels are linked to improved athletic and bodybuilding performance, it is only natural that athletes and heavy lifters alike seek exogenous means to increase their testosterone levels. Luckily, the herbal community did not forget the male sex hormone. Here, we will look at 8 of the best herbs you should look to if you want to boost your testosterone levels. But first, what exactly is testosterone?

What is Testosterone?

Testosterone is a sex hormone present in humans, as well as in other animals. Hormones are chemicals that are produced in organs known as glands and transported through the blood to other tissues where they exert a specific function. Testosterone is the primary male sex hormone, produced in the testis and transported to several tissues in the body where it exerts several different functions. Testosterone influences masculine characteristics, male sexual maturation, and bodily functions. In addition to controlling men’s sex drive, it stimulates sperm production.

Beyond its roles in sexual functioning, testosterone is involved in several other tissue functions including; bone and muscular growth, fat storage, and the production of red blood cells. Testosterone is also involved in regulating mood in men.

Masculine testosterone levels change significantly over the course of a lifetime. The levels start rising from birth and reach their peak throughout puberty. Peak testosterone levels in puberty allow teenage boys to develop distinctively male features, such as increased muscle mass and strength, facial hair, a deeper voice, etc. As the male gets older, testosterone levels start to drop, reaching trough levels by old age.

Unfortunately, some men have lower than normal testosterone levels for their age and this condition leads to severe consequences such as decreased sex drive, less energy, weight gain, feelings of depression, moodiness, low self-esteem, less body hair, and thinner bones. The American Urological Association estimates that roughly 2 out of 10 men over 60 have low testosterone.

It should be noted that it is not only men that produce testosterone. Women also produce testosterone via the varies, albeit in smaller amounts. Testosterone in women helps with the growth, maintenance, and repair of a woman’s reproductive tissues, bone mass, and human behaviors. Similarly, lower than normal testosterone levels in females can have damaging effects.

Functions/Benefits of Testosterone in the Body

Testosterone’s primary function is in affecting the development of male secondary sexual characteristics, such as the growth of body and facial hair and the development of male libido. Besides its sexual functions, testosterone affects several other organs

1. It Increases Energy Levels in the Body

Testosterone has a vital influence on daily energy levels because of its function in the production of red blood cells. These essential cells help the body produce energy from fat and carbs and deliver oxygen to the body. Men with low testosterone thus frequently feel quite physically and mentally worn out. Although you may feel exhausted from engaging in strenuous activities or lack of sleep, there is a chance that low testosterone levels may be the cause of your persistent fatigue.

2. It Enhances Sexual Desire and Performance

If you have been experiencing a lower than usual sex drive, it may be accrued to low testosterone. Reduced libido and erectile dysfunction can result from low testosterone levels, which can be disastrous for a man’s sexual health. A study published in The Journal of Clinical Endocrinology & Metabolism discovered a significant correlation between testosterone levels and libido. According to the research, those who reported having less sexual desire were more likely to have low testosterone levels. Their sexual drive and function increased when the low level of testosterone was improved.

3. It Increases Muscular Strength

Low testosterone is a significant element in muscle protein production, which repairs muscle damage caused by weightlifting and other exercises that build muscle mass. Research that studies the impact of testosterone on strength discovered that when testosterone doses were administered to the nine test subjects, their average muscle mass rose by 20%. There is a chance of building higher lean muscle growth after boosting your testosterone levels when used in combination with a healthy diet and exercise.

4. It Maximizes Mental Function

The function of the brain is significantly influenced by testosterone. The ability to reason mathematically, recall verbal information and focus are all said to have improved with testosterone supplementation. Additionally, testosterone therapy has been demonstrated to lower the risk of Alzheimer’s and dementia in older men. Therefore, it’s essential to control your testosterone levels to safeguard the health of your brain. It also helps to reduce heart attack, stroke, and death.

5. It Relieves Stress and Improves Mood

Testosterone makes men feel happier and less irritable and aggressive. Scientific studies showed that testosterone increased feelings of positivity and friendliness while lowering irritation, tension, wrath, and nervousness. Testosterone replacement therapy is also used as an antidepressant treatment for men.

Testosterone Boosting Herbs

Low testosterone levels have damning consequences, not limited to the loss of libido and a dampened mood. Thus, persons with lower than normal testosterone levels need to find means to increase their testosterone levels. Besides, for bodybuilders and athletes, increased testosterone levels improve athletic performance. Thus, even when testosterone levels are not down, they have a need to increase their levels in order to keep with or stay ahead of the competition.

There are a few different ways to increase testosterone levels. One way is by the use of testosterone-boosting drugs. But these drugs have side effects and may also have regulatory complexities. On the other hand, herbs are safe, effective, and have fewer or no regulations regarding their use. Besides, these herbs may also have several other benefits. Some of the most potent testosterone-boosting herbs include;

1. Ashwagandha

Ashwagandha (Withania somniferous) is a medicinal herb used in traditional medicine for a long time. The majority of the pharmacological benefits of ashwagandha are concentrated in its root, the most frequently used component.

Ashwagandha helps in boosting testosterone levels, increasing energy and physical strength, reducing stress, improving metabolism, and increasing sexual desire. Some research shows that ashwagandha may improve sperm health and male fertility. Ashwagandha may boost levels of reproductive hormones, sperm count, and motility. Due to its antioxidant properties, it can also shield sperm cells from oxidative stress-related harm.

2. Maca Root

A cruciferous vegetable called maca root (Lepidium meyenil) is used in traditional medicine to increase testosterone levels, sex drive, and fertility. Maca is a popular dietary supplement used in various dishes, including smoothies and baked products. Nutrients found in maca roots are iron, iodine, calcium, and others. Research shows that using maca root extract may increase sperm motility and semen quality, promoting male fertility.

3. Fenugreek

The herb fenugreek, or Trigonella foenum-graecum, has a flavor akin to maple syrup and is used in cooking and herbal therapy. A research review revealed that fenugreek extract might be useful for raising blood levels of total testosterone in the body. Fenugreek extract can also help to increase free testosterone levels by 46%. In terms of health, fenugreek helps to promote weight loss, lower the risk of developing diabetes, reduce inflammation, and enhance reproductive health.

4. Shilajit

Shilajit is a natural substance resulting from decomposing organic matter and plants. It is a tar-like, blackish-brown substance mainly found in the Himalayas. Traditional Ayurvedic medicine uses shilajit to improve overall wellness and good health. Shilajit has been researched as a potential treatment for infertility and a technique to increase testosterone levels. Shilajit helps boost low sperm counts, sperm motility, testosterone, and follicle-stimulating hormone (FSH).

5. Tribulus Terrestris

Traditional Ayurvedic and Chinese medicine have employed the fruit-producing vine plant Tribulus Terrestris as an aphrodisiac. This is traditionally known as goat’s head and pierce vine. This herb enhances male fertility, increases appetite, reduces pain, and functions as a diuretic. According to research, Tribulus Terrestris extract is effective in enhancing sperm motility. Tribulus Terrestris is also helpful in boosting testosterone levels and sperm health metrics like count, motility, and shape.

6. Tongkat Ali

Eurycoma longifolia, often known as Tongkat Ali, is a South Asian tree that yields the medicinal plant (Tongkat Ali). The herb Tongkat Ali (Eurycoma longifolia) is derived from a South Asian tree. It treats dyspepsia, some medical disorders, and sexual dysfunction. Tongkat Ali helps increase testosterone, which is good for male sexual health. An animal study revealed that Tongkat Ali extracts increased testosterone levels and the concentration, motility, and viability of sperm.

7. Ginseng

For thousands of years, Chinese physicians have utilized ginseng as a popular herbal medication. According to one study, consuming Korean red ginseng increased sperm quantity, motility, morphology, and viability. Ginseng may help persons with or without fertility issues maintain healthy reproductive systems. Ginseng has anti-inflammatory and antioxidant properties that can boost testosterone levels and the immune system, improve cognitive function, and lessen erectile dysfunction symptoms (ED).

8. Saw Palmetto

A tree species known as saw palmetto produces fruit used in herbal medicine. Saw palmetto helps with testosterone production, prostate health, and urinary system functions while reducing inflammation. According to an animal study, saw palmetto enhances the production of testosterone and improves the production of healthy sperm.

Other Effective Means of Boosting Testosterone

Besides using these potent herbs, you may also give your testosterone levels a pump through any of the following means

Exercise and weightlifting
Take vitamin and mineral supplements
Eating food rich in fat, protein, and carbs
Follow a healthy lifestyle and estrogen-live compounds
Minimizing stress and cortisol levels
Get plenty of high-quality sleep
Get some sun or take Vitamin D supplements

Conclusion

As a bodybuilder, getting yourself a testosterone boost can help you stay competitive and stay ahead of the curve. Herbal testosterone boosters provide a safe and effective means for boosting testosterone without suffering significant side effects. These herbs are typically available as supplements that can be gotten in most pharmacies and are often times mixed with other minerals and vitamins to provide added benefits.

References

8 herbs that are good for male fertility

The benefits of testosterone for men

Adaptogens, Ingredients

Relevant Adaptogens

May 21, 2022 adaptogens, garlic, licorice, reishi, reishi mushrooms, relevant adaptogens, rhodiola 0

We’ve always had a habit of bringing back the old days – in fashion, movies, musical styles etc. There is always a love for the whole spirit. Now, we have taken this tradition into the health sector. Herbs, the primary feature of traditional medical practices, are now the rave of modern medicine.

Adaptogens have become one of the most relevant herbs in modern medical practice and are famed for their numerous benefits. Here. we explore what these adaptogens are, what they do and which herbs are classified as adaptogens.

What Are Adaptogens?

Stress is a major problem in the body and is responsible for many diseases that afflict humans. Stress weakens the neurological, endocrine and immune systems, resulting in dysfunction. Thus, it is important to counteract the effects of stress on the body.

As the name implies, Adaptogens are plants, herbs, and mushrooms that help the body adapt to stress. These herbs affect the stress response system to balance the levels of stress hormones. In addition to their anti-stress effect, adaptogens bring balance to several other systems and are thus useful in treating conditions like anxiety, depression, fatigue, circulation problems etc.

Adaptogens featured prominently in traditional Chinese and Ayurveda medicine. These herbs were either eaten raw or prepared as tinctures, decoctions, infusions or powders. These herbs have become popular in modern medical practice due to their numerous benefits. Hence, they are now available in modern formulations such as capsules, tablets and powders for the solution.

Adaptogens have the advantage of being non-toxic. Coupled with their numerous benefits, these herbs may be regarded as a medical wonder. As a result, research on adaptogens has expanded in recent times. These herbs have been found to improve energy and mood, enhance memory and thought processes, extend lifespan, treat cancer, slow aging, correct hormonal-related problems, stabilize blood sugar, etc.

How do adaptogens work?

Cortisol is the body’s primary stress hormone, and its production and regulation are controlled by the hypothalamic-pituitary-adrenal axis (HPA). This axis ensures that cortisol levels remain within defined limits. However, when the body is exposed to prolonged stress, the HPA becomes dysregulated, causing cortisol levels to remain persistently high.

Adaptogens work on a molecular level at the HPA. These herbs regulate HPA and hack the body’s stress response. The production of cortisol is regulated, allowing the body to respond optimally to stressful conditions. However, if cortisol stays persistently high, the resultant effects are damaging to the body. Adaptogens ensure that the body stays in the phase of regulated cortisol production regardless of its exposure to stress. This allows us to physically and mentally adapt to the response without getting fatigued.

By regulating the HPA response, adaptogens help to balance several systems, including the nervous and circulatory systems. Research shows that adaptogens increase mental capacity, enhance attention and prevent stress and fatigue.

Adaptogens serve various functions in the body. Adaptogens help the body function better and overcome the influences of chemicals and physical and biological stressors. Some of the researched benefits of adaptogens include;

Benefits of Adaptogens

They help to improve attention.
Increase endurance in situations caused by fatigue
Reduce the risk of stress-induced disorders and impairments in the body
They help to balance hormone levels in the body
Help reduce, balance and keep cortisol levels and other hormone levels in check.
Fight fatigue resulting from excessive physical or emotional stress
They help to counter the impact that stress has on the brain’s function
Adaptogen helps to stimulate mental performance that has been affected by stress
Stabilize the body system and normalize body functions
Boost the immune system
Fight the stress-related symptoms caused by increased cortisol levels in the body, symptoms like anxiety, depression, fatigue, high blood pressure, insulin resistance, and obesity.
Increase strength and physical stamina and improve energy levels
Improve the function of organs, like the liver and adrenal glands.
Improve the function of body systems, like the gastrointestinal system.

Relevant Adaptogenic Herbs

There are numerous herbs that have adaptogenic properties. We may classify these adaptogenic herbs based on their primarily researched benefit. Thus, the following herbs are adaptogens of relevance.

Ashwagandha

Ashwagandha (Withania somnifera), also known as Indian ginseng, helps protect cells and reduce inflammation. This herb is native to the Indian subcontinent and parts of Africa and is one of the most potent adaptogens, being effective in relieving stress and anxiety. Besides its stress-relieving effect, ashwagandha helps regulate blood sugar levels, boost memory and enhance mood.

Ashwagandha root extracts are used in formulating ashwagandha capsules, tablets, gummies and powders. Ashwagandha is one of the more popular adaptogens and is described as a medical miracle. Some of its other benefits include; enhancing sexual function and promoting weight loss.

Licorice

Licorice (Glycyrrhiza glabra) is a herb that is native to Europe and East Asia. Licorice has several benefits, including anti-inflammatory, antibacterial and antiviral properties. It is also considered a potent adaptogen, helping to relieve stress and regulate mood.

Licorice roots are majorly used for their medicinal properties. Thus, licorice may be marketed as root extract powder or formulated as tablets or capsules. Licorice benefits also include treating coughs and healing gastric ulcers.

Rhodiola

Rhodiola (Rhodiola Rosea) is a flowering plant native to Europe, Asia and North America. Rhodiola is one of the most researched adaptogens and has shown marked benefits in numerous studies. In Scandinavian regions, Rhodiola roots are primarily prepared as a remedy for anxiety, depression and fatigue. Rhodiola has also demonstrated the ability to improve brain function, treat certain cancers and remedy diabetes.

Like other adaptogenic herbs, Rhodiola is available as root extracts and as capsules and tablets. However, it was the first adaptogen to be tested on athletes and showed remarkable benefit in helping to enhance exercise performance.

Ginseng

Ginseng (Panax ginseng) is another well-researched adaptogen with demonstrated adaptogenic and other medicinal benefits. Besides its stress and anxiety-relieving property, ginseng has anti-inflammatory and antioxidant properties and benefits in treating certain cancers.

Ginseng is native to Asia and North America. The ginseng roots are the main medicinal part and are often formulated as powders, tablets and capsules. Ginseng helps improve brain function, strengthen the immune system, reduce sugar levels, regulate mood and boost nervous functions.

Reishi mushrooms

Reishi mushrooms, also known as Ganoderma lucidum, are fungus adaptogens with immunity-enhancing properties. Besides its stress-relieving properties, this mushroom also effectively treats cancerous tumors and promotes healthy sleeping patterns. Reishi mushrooms act on the HPA to regulate cortisol production and increase white blood cell production, particularly in cancer patients.

Garlic

Garlic is another potent adaptogen. Garlic roots have several medicinal benefits, which along with their adaptogenic property, synergistically benefit several body systems. Garlic may be formulated as root extract powder or capsules and has demonstrated effects in boosting the immune system and reducing high blood pressure and cholesterol levels. Garlic has also been used in treating Alzheimer’s, dementia and certain types of cancers.

Other common adaptogens include:

Astragalus root: a traditional Chinese herb with several medicinal properties. It helps to reduce stress and slow the aging process by protecting the telomeres. Astragalus roots also help treat hay fever and enhance the immune system’s functioning.

Holy basil: it helps to relieve stress and anxiety and promotes relaxation

Cordyceps: it is an adaptogen mushroom that helps to balance hormones and fight stress.

Maca: this adaptogen helps to increase energy and improve mood

Wild yam: helps to regulate female hormone (estrogen) levels in the body

Licorice root: helps to boost the immune system, stimulate the adrenal glands, increase energy and endurance and promote healthy cortisol levels

Bacopa monneiri: helps to protect the brain, improve cognitive function and memory

Goji berry: it helps boost energy, promote calmness, improve sleep, boost physical and mental performance and increase the sense of wellbeing.

Eleuthero root: helps to stave off mental fatigue and improve focus.

Jiaohulan: helps to boost endurance and reduce stress

Schisandra berry: helps increase mental performance and boosts endurance and working capacity.

Turmeric: helps to reduce depression and boost brain function.

Are there any side effects of using adaptogens?

The major advantage of adaptogens is that they have limited side effects. Unlike synthetic medicines, adaptogens are natural and thus have limited effects other than what is desired.

However, when used in large quantities more than recommended, adaptogens may cause some disturbances. These side effects are rare and include;

Abdominal pain
Allergic reactions
Constipation
Diarrhea
Nausea

Everyone may not experience these side effects as people have different body systems.

Relationship between Adaptogens and bodybuilding

Adaptogens have become a common trend among athletes, Olympians, and bodybuilders. Using adaptogens helps to increase athletic performance and enhance strength and muscle building. Adaptogens also help bodybuilders to increase endurance and reduce their recovery time.

Adding adaptogen supplements to your exercise diet helps to reduce stress levels, improve attention, enhance endurance and reduce fatigue in athletes and bodybuilders. Adaptogens help the body adjust to stressors resulting from working out. Thus by using adaptogens, athletes and bodybuilders achieve greater workout efficiency.

Conclusion

Adaptogens are natural plants needed to help fight stress and hormone regulation in the body. Some of these adaptogens have side effects, and some react with other drugs. Adaptogens are also helpful in increasing mental and physical performance in bodybuilders and athletes. Before using any adaptogen, you should consult your doctor to know the best adaptogens to fit your body system.

References

What are adaptogens & types- Cleveland clinic

The health benefits of adaptogens

How herbs are related to gains- Iron man magazine

Adaptogens, Ingredients

Adaptogens to Improve Muscle Blood Flow

April 17, 2022 adaptogens blood flow, blood flow, ginger, ginger root, horseradish, muscle blood flow, mustard 0

During and immediately after a workout, you expect your muscles to feel sore, tender and achy – you may even experience cramps. However, your muscles feel better again after some time, and you eventually recover from the muscle soreness.

But what if the sores didn’t go away, or you felt the cramps for so long, or the pain was more intense than usual? That would be uncomfortable, right? Well, all these can occur when blood flow to the muscles is not optimal, thereby causing oxygen deficiency in muscles during exercise. Luckily there are several options available to improve blood flow to muscles during exercise and even at rest. Medicinal herbs known as adaptogens are one such option.

Blood flow during exercise

Through the peripheral circulation, blood carries oxygen to every organ in the body. When oxygenated blood gets to the tissues, it exchanges the oxygen for waste (in the form of carbon dioxide) through capillaries that exist at the tissue site and then deoxygenated blood is transported to the lungs, where it exchanges the waste for oxygen, taken to heart and then pumped to the body again. The entire process of peripheral circulation is highly mechanized and highly efficient.

At rest, the heart pumps about 5L of oxygenated blood per minute. The brain, being the most active organ, receives the most oxygenated blood, while other organs, including the muscles, receive a proportionate amount of what is left.

During exercise, the muscles become most active, utilizing oxygen at a phenomenal rate. The peripheral circulation compensates, causing the heart to pump more blood(up to 40L in a trained athlete) and the muscles to receive more oxygenated blood than every other organ. Thus, the muscles are able to go through the exercise routine without difficulties and recover fast afterward.

However, If there is a problem with the peripheral circulation, blood flow to muscles during exercise becomes less. This condition is known as claudication (or intermittent claudication) and most commonly occurs in the lower limbs. Claudication may vary in severity, with mild forms causing pain only during exercise and severe forms causing pain even at rest. Claudication most commonly occurs due to the narrowing the peripheral arteries that supply blood to the muscle. Aneurysms, reduced cardiac output and hypoxia may also cause claudication.

Adaptogens and muscle blood flow

Adaptogens are plants and herbs that help the body respond to stress, fatigue and anxiety and improve overall well-being. Adaptogens originated from traditional Chinese and Indian medicine but are now used in modern medicine for various benefits.

Adaptogens activate the body’s stress-response mechanism, helping to restore homeostasis. These herbs also promote fat burning and muscle growth, improve sleep, increase strength and endurance and reduce anxiety.

Various studies have shown that adaptogens help increase blood flow and reduce the risk of- or treat intermittent claudication. However, the exact mechanisms are unclear. Various adaptogens have shown benefits for improving muscle blood flow during exercise and promoting quick muscle recovery afterward. Besides the muscles, these adaptogens improve circulation to various other organs by increasing circulatory volume and enhancing cardiac output.

Many adaptogens have also been demonstrated to cause blood stasis. Blood stasis is characterized by a decrease in blood flow speed or obstruction of flow, resulting in poor perfusion of organs. Blood stasis is a major cause of claudication and may manifest as pain at rest. However, several adaptogens have shown an effect in managing this muscle pain, reversing the obstruction and increasing blood flow to various organs, including the muscles.

Which adaptogens improve muscle blood flow?

The following adaptogens have demonstrated effectiveness in improving peripheral blood flow, thus reducing claudication.

Ginger

Ginger, Zingiber officinale, is a plant native to Asia. Ginger root is used as a food spice and possesses numerous medicinal properties. Besides its adaptogenic properties, this medicinal plant has an effect in treating nausea, preventing age-related brain damage, and treating stomach upsets, and menstrual cramps, among others.

Various studies demonstrate the effectiveness of ginseng in improving blood circulation by causing the blood vessels to dilate (widen). Thus, ginseng improves muscular blood flow, and some research shows that it may reverse intermittent claudication.

Safety

Ginger is generally safe but may cause mild side effects like heartburn and stomach discomfort.

Pregnant women may safely use ginger but should avoid it close to their delivery date as it might increase the risk of bleeding. Ginger is also safe for breastfeeding moms and kids.

Ginger should be avoided in the presence of bleeding disorders and should not be taken 2 weeks before surgery.

Interactions

Ginger interacts with drugs like anticoagulants like warfarin, blood pressure medications, diabetes medications and antibiotics like Flagyl.

Dosing

Ginger is available in teas, syrups, capsules and liquid extracts. A dose of 0.5-3 grams daily is effective for various ailments.

Cayenne

Cayenne pepper is commonly used as a food spice. Medicinally, its capsaicin content makes it potent for relieving pain and swelling. Studies show that cayenne pepper improves blood flow by dilating blood vessels and inhibiting plaque buildup. Thus, making it effective in enhancing muscular perfusion and remedying claudication.

Safety

Cayenne pepper is generally safe when added to food. Acute overdoses or chronic use of the active ingredient capsaicin may cause mild side effects like stomach irritation, sweating and runny nose. It also causes skin irritation.

Cayenne is safe throughout pregnancy and breastfeeding but should not be given directly to babies and children under 2 years.

People with a bleeding disorder, high blood pressure and damaged skin should also avoid using cayenne. It should also be stopped at least 2 weeks before a scheduled surgery.

Interactions

Cayenne interacts with medications that slow blood clotting, theophylline, medications for diabetes, aspirin, ciprofloxacin, and medications for high blood pressure.

Dosing

Cayenne peppers may be eaten whole or extracted and sold as powders or tablets. The active ingredient capsaicin is often extracted and sold as creams, plasters, and gels applied to the skin for pain relief. They are also used in nasal sprays and solutions.

There is no recommended dosing for cayenne. However, if you’re taking an extract, you should speak with a doctor to establish the right dose.

Horseradish

Horseradish is a medicinal plant with various applications. It is known as a rubefacient, a substance that stimulates blood flow to the muscles and skin. As a result, it may cause redness when applied to the skin. This herb also helps to relieve pain and cures chest congestion.

Safety

Horseradish is not safe for oral use and can only be applied to the skin as a poultice (powder). Taking horseradish can cause irritation to the lining of the mouth, throat, nose and digestive system. When used on the skin, horseradish may cause irritation and allergic reactions.

Horseradish is unsafe for pregnant women, breastfeeding mothers and children. If used in pregnancy, it can cause miscarriage. Children, less than four years may suffer severe digestive tract irritation when they use horseradish. Thus, this drug should not be used in kids. Being that it crosses through breastmilk, breastfeeding mums should avoid it too.

Interactions

Horseradish interacts with levothyroxine like Armour Thyroid, Eltroxin, Estre, Euthyrox, Levo-T, Levothroid, Levoxyl, Synthroid, Unithroid, and others.

Dosing

The horseradish dose depends on the user’s age, health, and others. Therefore, it is important that you read through the directions on product labels and consult your doctor before using them.

Mustard

Mustard is a genus of herbaceous plants with over 40 different species, including white mustard, brown mustard and black mustard. The mustard seed is used as a food spice, but along with other parts of the plants, it has numerous medicinal properties.

Studies show that mustard oil is a rich source of monounsaturated fatty acids (MUFA), which help to reduce circulating amounts of bad cholesterol, which may clog vessels. Through this means and its direct effect on the heart, mustard oil helps improve circulation to the muscles and other organs. Some studies also show that applying mustard to the skin enhances blood flow below the skin and muscles.

Mustard is also effective for preventing infection, inducing vomiting, stimulating diuresis, increasing appetite, treating coughs and colds, bronchitis, joint pain, and swelling of the mouth and throat.

Safety

Mustard is generally safe to take orally. However, some persons may be allergic to it. Prolonged application of mustard to the skin may cause burns, blisters and ulcers.

Mustard is unsafe to use in pregnancy as it may cause miscarriages. Since its effect on children is not certain, it should be avoided during breastfeeding also. People who have white mustard allergies should also avoid this adaptogen.

Dosing

There’s no defined dose for mustard. The seeds and oil are common condiments in cooking, while supplements are also available. The exact dose of mustard supplements depends on several factors, including age and medical condition. Ensure to consult a doctor before starting mustard supplements

Effect on Exercise Performance

As mentioned, muscle oxygen demand increases drastically during exercise, and an inability to meet this demand results in pain and difficulty exercising, a condition known as claudication. Claudication is caused by several problems of peripheral circulation that cause diminished blood flow to muscles.

The adaptogens listed here work through different means to improve blood flow to muscles, thereby providing the required oxygen for the metabolic processes that take place. Through their effect on stress, they help to reduce fatigue during exercises and also relieve post-workout pain. Thus, these herbs directly improve short-term and long-term exercise performance.

Conclusion

Adaptogens have several properties that make them a go-to for any athlete. Besides their ability to improve stress coping, they also improve blood flow to the muscles, providing the necessary oxygenation for muscle work during exercise.

References

Why is there increased blood flow during exercise

Ginger- uses, side effects and more

White mustard- uses, side effects and more

Horseradish- uses, side effects and more

Ingredients, Adaptogens

Adaptogens for Pain

April 13, 2022 adaptogens for pain, pain, pain adaptogens, white willow bark, Yucca 0

Imagine going through your whole day in discomfort, unable to do the things you love, and then being unable to get a good night’s rest because you’re still in discomfort. That’s what it feels like when you’re in pain.

Although pain is often necessary and is a sign of progress in certain areas, it becomes limiting and severely discomforting when it is severe or chronic. Acute pain affects 1 in 5 people, and 1 in 10 suffer from chronic pain. Therefore, people are always searching for means to manage pain, making pain killers some of the most prescribed medications by doctors. Unfortunately, most of these pain killers are synthetic compounds that may have harmful short and long-term effects. However, natural products known as adaptogens are now gaining popularity in pain management.

What are Adaptogens?

Adaptogens are non-toxic herbs and plants that have powerful medicinal properties. These herbs were primarily used in ancient Indian traditional medicine, known as Ayurveda, but have now found their way into many modern medical shelves upon new-found discovery of their numerous benefits.

Adaptogens primarily act as stress relievers. As their name implies, these herbs stimulate the body’s ability to adapt to various stressors by normalizing cortisol levels and improving sleep. These herbs help reduce the effect of stress on the body and, in doing so, help treat many other ailments. Adaptogens were traditionally produced as teas and tinctures of the leaves. Today, these herbs are still sold as teas and tinctures but are also prepared as capsules, powdered extracts, drops and other pharmaceutical dosage forms.

Traditionally, there are nine known adaptogens, including ginseng, holy basil, ashwagandha, and basil. However, many other herbs have been discovered in recent times to possess adaptogenic properties

How Do Adaptogens Help Chronic Pain?

Millions of people globally suffer from various types of pain. Pain may result from tissue injury, inflammation or nerve damage. Sometimes, pain may be idiopathic (i.e., there is no obvious cause). However, every type of pain is marked by a significant inflammatory (or stress) response, and this is where adaptogens come in.

Cortisol is the body’s major anti-inflammatory hormone and helps to reduce the inflammation that occurs in acute or chronic pain. If cortisol levels are too low, the body will be unable to respond to stress, and there will be no anti-inflammatory activity. Conversely, if cortisol levels are too high, the body will not respond to its effects, and the anti-inflammatory cascade fails.

Adaptogens work by regulating cortisol levels, ensuring that the body can deal with stress optimally. Once cortisol levels are regulated, they can carry out their anti-inflammatory actions, reduce pain and promote healing of the pain originator. In a way, you could say that adaptogens are cortisol thermostats, helping to ensure that cortisol is regulated and functioning appropriately.

Apart from their effect on the stress pathway, adaptogens may also contain antioxidants and other chemicals that reduce inflammation or act directly on the pain pathways.

Which Adaptogen is Good for Pain?

There are tens of adaptogens available which are effective in helping with pain relief. However, the most important adaptogens identified for this purpose include;

White Willow Bark

There are several varieties of the willow tree, including the white (Salix alba), black (Salix nigra) and purple (Salix purpurea). Willow bark is often made from a combination of the bark of these trees but sometimes can be made from a single species. White willow bark contains salicin, a chemical similar to aspirin, and several flavonoids that work synergistically to reduce inflammation and pain.

White willow bark is traditionally used in treating back pain, osteoarthritis, fever, flu, muscle pain, and other conditions. However, it is often needed in high doses, and it may take some time before its effects are observed.

Possible Side Effects

Willow bark is typically safe when used for up to 3 months. However, some people experience mild side effects like diarrhea, heartburn, and vomiting. Others may experience allergic reactions resulting in itching and rashes.

Precautions

Pregnant women and breastfeeding mothers should avoid willow bark. There is not enough information to back up the safe use of willow bark for pregnant women and breastfeeding mothers; hence, it should be avoided to be on the safer side. Willow bark is also unsafe for children. Salicin has similar effects as aspirin and may cause Reye’s syndrome when used for treating viral flu in children.

White willow bark should also be avoided in people with bleeding disorders, kidney disease, asthma, stomach ulcers, gout, and people with salicin allergies.

Interaction

You should avoid taking willow bark with some drugs, as these drugs may cause some reactions in your body system, which can be debilitating. For example, do not take willow bark with medications that slow blood clotting, such as warfarin. Willow bark itself causes slow blood clotting, then taking willow back with warfarin can increase your chances of bleeding excessively after a cut.

You should also avoid taking willow bark with drugs like aspirin, Choline Magnesium Trisalicylate, Salsalate (Disalcid) and acetazolamide.

Dosing

Adults should use Willow bark in doses of 120-240 mg of salicin by mouth daily for up to 6 weeks, depending on your condition. You should also check the prescription for the drug and speak to your doctor to know how best to use it.

Yucca

Yucca is a common name given to over 40 species of plants in the Yucca genus. Yucca extracts are widely used as foaming and flavoring agent in carbonated beverages. In addition, the roots of Yucca plants have potent medicinal properties and are made as medicine to treat various ailments.

Yucca roots are mainly used in treating various types of pain like osteoarthritis and migraine headaches. They are also used in treating. high blood pressure, colitis, high cholesterol, diabetes, and liver and gallbladder abnormalities.

Yucca can be applied to the skin to treat Sores, skin disorders and infections like dandruff. Topical Yucca also serves as a balm to relieve arthritis symptoms such as pain, swelling, and stiffness.

Possible Side Effects

Yucca is safe when used in the right amounts and the short term. However, it may cause side effects like stomach upset, skin rash, and difficulty breathing, especially in allergic people.

Precautions

Pregnant and breastfeeding mothers should avoid yucca because there is not enough reliable information regarding its safety.

Drug Interactions

Not much is known about Yucca’s interaction with other drugs. However, you must talk to your doctor before using this adaptogen.

Dosing

The dose of yucca depends on factors like the user’s age, health, and several other conditions. Therefore, you should follow the prescription given on the product and talk to your doctor about the appropriate way to use yucca.

Ashwagandha

Ashwagandha is a medicinal shrub native to different parts of Asia and Africa. Ashwagandha is one of the nine primary adaptogens with potent stress-relieving properties. This herb also contains phytochemicals that help reduce swelling, treat pain, lower blood pressure, calm the brain and modify the immune system.

Ashwagandha is powerful in treating stress-related problems and helping the body fight mental and physical stress. In addition, it is used for other conditions like insomnia and anxiety and has potent anti-aging effects.

Possible Side Effects

Ashwagandha is safe to use for up to 3 months. However, an ashwagandha overdose can cause stomach upset, diarrhea, and vomiting. In rare cases, it may cause liver-related problems.

Precautions

Pregnant and breastfeeding women should avoid ashwagandha. There is no reliable information to support its use; hence, it should be avoided to be on the safe side. In addition, people with autoimmune diseases and thyroid disorders should avoid ashwagandha, and it should also be avoided before surgery to avoid complications.

Drug Interactions

Since Ashwagandha boosts the immune system, it may interact with immune-suppressing medications. You should also avoid using ashwagandha with sedative medications because Ashwagandha might cause slowed breathing and sedation on its own, thus potentiating the effect of the sedative. Other drugs that interact with ashwagandha include thyroid hormone, anti-hypertensives and anti-diabetes drugs.

Dosing

Ashwagandha used by adults should be in doses of 1000 mg daily for up to 3 months. You can also speak with a doctor to know the best dose for your condition.

How do Adaptogens for Pain Aid Bodybuilding

Adaptogens have been proven effective in relieving pain. This is more practical for athletes and bodybuilders. Bodybuilding can be very stressful and tedious, especially weightlifting, with most of the effect on the thigh, legs, arms, and other body parts. The effect can refrain one from continuing the bodybuilding journey. This is where adaptogens come into play.

Adaptogens for pain help relieve bodybuilders and athletes, reduce pain and inflammation, and reduce their recovery time to jump back to the bodybuilding or athletic journey. In addition, bodybuilders and athletes can perform better when they do not feel pain. The result of this is that it helps to improve their performance and endurance during bodybuilding activities.

Summary

Adaptogens for pain are effective in treating chronic pain, especially for those going through rigid and stressful activities like bodybuilders and athletes. Ashwagandha, white willow bark and yucca can be used to reduce pain and inflammation that can interfere with day-to-day activities and bodybuilding routines. These herbs also have several other benefits that make them important for athletes and non-athletes alike.

However, it is important that you talk to your doctor about using the adaptogens depending on your condition for effectiveness.

References

Willow bark- side effects, uses and more

Yucca- uses, side effects and more

Ashwagandha- uses, side effects and more

Adaptogens: what to know

Ingredients, Adaptogens

Adaptogens for Muscle Growth

April 4, 2022 Damiana leaf, Fenugreek Seed, Licorice root, muscle growth adaptogens, Sarsaparilla root, Saw palmetto, Siberian Ginseng, Wild Yam Root 0

Many men dream of having a muscular body the likes of Dwayne Johnson, Chris Hemsworth or Kevin Hart (Lol.. just kidding). A muscular body is not just attractive; it improves a man’s confidence and denotes that he is fitter and healthier than ever.

Muscle growth however does not happen overnight. It takes months and maybe even years of consistent bodybuilding efforts to come about such an attractive body. Often, you will need something to give you an added push to aid your efforts. This is where muscle growth adaptogens come in.

What are Adaptogens for Muscle Growth?

Bodybuilders and those who are intentional about their body use some medications to help them improve their gym performance and enhance their muscle tone. Sometimes, these medications are synthetic, often having deleterious side effects. Sometimes, however, these medications are natural, obtained from plants, and lack detrimental side effects that characterize synthetic pharmaceuticals. These natural bodybuilding aids are known as adaptogens

Adaptogens, in simple terms, are medicinal herbs. They are non-toxic plants with potent medicinal properties. Adaptogens primarily act as stress relievers, helping the body to adapt to various biological stressors and reducing the effect of this stress on the body.

Adaptogens have been used since ancient times in traditional Indian medicine, where they found use in curing various ailments. Their use was revived during the second world war by Soviet toxicologist Nikolay Lazarev who experimented on and recorded some of their applications. Since then, adaptogens have gained massive popularity, stemming from their non-toxic nature and effectiveness for various purposes, including promoting muscle growth.

Adaptogens and Muscle Building

Using adaptogens as enhancers by Olympians, bodybuilders, and athletes has become popular. During the Cold War, it was recorded that Rhodiola, an adaptogen, helped improve endurance in stretching and aided quick recovery after workouts.

Adaptogens help to reduce stress levels, improve attention, and enhance endurance and strength. By doing so, adaptogens allow athletes and bodybuilders to push themselves past their normal weakness levels and push further in their workouts. This extra push allows them to build muscles faster and more efficiently.

Adaptogens also work internally to limit cell damage caused by oxidative stress. This allows for the cells involved in muscle growth to be assembled more efficiently, thus promoting more efficient muscle growth.

Which Adaptogens help Muscle Building?

Different adaptogens help with muscle building. However, some specific adaptogens can help your body relax, increase your endurance during workouts, forestall diseases, and give you more strength. These adaptogens include:

Sarsaparilla root

Sarsaparilla root from the Sarsaparilla plant is a potent medicinal herb. Sarsaparilla root is widely used for treating skin diseases, kidney disease, sexually transmitted diseases (STDs) and rheumatoid arthritis. Sarsaparilla root also reduces stress, and helps with many other health conditions. Chemicals present in sarsaparilla root help reduce pain and inflammation; they are also found helpful in increasing endurance and the treatment of cancer, psoriasis, digestive problems, fluid retention, gonorrhea and syphilis.

Asides its medicinal use, this root is used as a flavoring agent in foods, drugs and beverages.

Side Effects

Sarsaparilla root is typically safe when taken by mouth. However, when Sarsaparilla root is used in large amounts, it may cause stomach and kidney irritation. It can also worsen kidney disease conditions and should thus be avoided in such persons.

Pregnant and breastfeeding mothers should avoid its use since there is no reliable information regarding its safety. Sarsaparilla root dust can worsen asthma symptoms in asthma patients.

Interactions

Sarsaparilla root may interact with other medications like digoxin, worsening its side effects in the process. This plant root also interacts with Lithium, increasing its side effects.

Dosing

There is no specific dosage for Sarsaparilla root – its dose is dependent on factors like the user’s age and health conditions. However, for safety, you must use it according to the product label or consult your doctor before use.

Wild Yam Root

Wild yam root is a plant that acts as a natural DHEA. It contains diosgenin which helps in creating estrogen and DHEA. Wild yam root is a source of steroids used in treating inflammation, pain, asthma, weakness, psoriasis and other related health conditions. It is also used as a natural alternative for treating hypoestrogenism in the body, thus finding use in treating menstrual problems, infertility, menopause and estrogen-related other conditions.

Side Effects

Wild yam root is safe to use by mouth for up to 12 weeks. When used in large amounts, it can cause effects like vomiting, stomach upset, and headache.

Pregnant and lactating women should avoid using wild yam roots because there is no reliable information regarding its safety. People with hormone-sensitive conditions like breast cancer, endometriosis, ovarian cancer, uterine cancer and others should also avoid using wild yam as it might worsen their condition.

Interaction

Wild yam root interacts with estrogen pills, lowering their efficacy and should be thus avoided when using such pills.

Dosing

There is no appropriate dosage for the use of wild yam root. You should follow the product label instructions and consult your physician before using it.

Saw palmetto

Saw palmetto, also known as Serenoa repens, is used in making medicine for treating different ailments. Saw palmetto helps to reduce the levels of dihydrotestosterone. Thus, it effectively treats; male pattern baldness, symptoms associated with enlarged prostates, and sexual dysfunction, and also prevent complications from prostate surgery.

Side Effects

Saw palmetto is generally safe when taken by mouth for up to 3 years. It is also safe to use rectally for up to 30 days.

Side effects of saw palmetto may include dizziness, headache, nausea, and diarrhea. Pregnant or breastfeeding moms should avoid this herb since it may be harmful to their babies. Persons undergoing surgery should also avoid saw palmetto for about 2 weeks prior to their surgery to prevent extra bleeding that may result during and after surgery.

Interactions

You should be cautious when using saw palmettos with medications that slow blood clotting, estrogen medications and contraceptives.

Dosing

Saw palmetto should be used in doses of 320-960 mg by mouth daily for up to 3 years for adults.

Siberian Ginseng

Siberian Ginseng is a popular adaptogen used in improving the body’s overall health condition. It is used to strengthen the immune system, reduce effects of stress and fight diseases. It is also used to treat diabetes, male erectile dysfunction, common cold and flu and to reduce the severity of herpes simplex virus type 2 infections.

Side Effects

One of the most common side effects of Ginseng is that it causes trouble sleeping, thus affecting your circadian rhythm. Other effects include headache, breast pain, dizziness, drowsiness, mood changes, anxiety, stomach upset, menstrual problems such as unusual vaginal bleeding etc. Ginseng may cause fluctuations in blood pressure.

Interactions

Ginseng may interact with warfarin, antiplatelet drugs, nonsteroidal anti-inflammatory drugs-NSAIDs, MAO inhibitor, immunosuppressants, diuretics and other herbal products like fenugreek and willow bark. These interactions may be fatal, making it necessary that you speak to your doctor first before using ginseng.

Dosing

You should consult your doctor before using Ginseng or follow the prescription on the product label. Do not give Ginseng to children as it is not safe to use.

Damiana leaf

Damiana leaf and stem are medicinal herbs popularly grown in Mexico, Central America, and the West Indies. Damiana leaf is used to treat stomach upsets and other health conditions like obesity, sexual problems that prevent satisfaction during sexual activity, asthma, diabetes, headache, constipation, symptoms of menopause and pre-menstrual syndrome,

Damiana leaf contains chemicals which stimulate the nervous system, helping to relieve symptoms of depression and anxiety. It’s actions as an adaptogen helps to increase endurance and improve athletic performance.

Side Effects

Damiana is safe to use when taken by mouth in a considerable amount. However, it can cause convulsion, similar to rabies or strychnine poisoning, after being used in large amounts. Pregnant and lactating mothers should avoid using Damiana leaf to be on the safe side. It can also affect people with diabetes, and it should also be avoided 2 weeks before surgery.

Drug Interaction

You should be careful when using damiana leaf with other drugs like antidiabetes, as it can worsen the diabetic condition.

Dosing

The dose of damiana depends on several factors, such as the user’s age and health conditions. You must follow the prescription given on the product label or consult your doctor.

Licorice root

Licorice root is an herb that contains glycyrrhizin. It is a potent adaptogen that is also effective in treating inflammations, relieving cough, and healing gastric ulcers. Licorice root also helps treat eczema, swelling of the liver, mouth sores, and several other conditions.

Side Effects

Licorice root is safe to use in normal amounts. When taken in large amounts, they can worsen conditions like heart disease, leading to heart attacks. They may also worsen symptoms of kidney disease.

Licorice root may cause miscarriage or premature delivery when used by pregnant women. This root might be unsafe for lactating mothers since there is no evidence to support its use. People with heart conditions, hormone-sensitive conditions, high blood pressure, muscle condition, kidney disease, and sexual problems should avoid using licorice roots.

Interaction

Licorice root should be avoided with drugs like digoxin, estrogen, warfarin, cisplatin, midazolam and paclitaxel, as its interaction with these drugs may be potentially lethal.

Dosing

Licorice root should be used by adults in doses of 100-990 mg by mouth daily for 2-24 weeks.

Fenugreek Seed

Fenugreek seeds help to stimulate insulin and delay sugar absorption in the stomach. Fenugreek seed also helps in treating diabetes, high cholesterol and obesity and also improves levels of testosterone and estrogen.

Side Effects

Fenugreek is generally safe when taken by mouth for up to 3 years. You can experience side effects like diarrhea, stomach upset, bloating, and gas. It should be avoided in pregnant women, lactating mothers, children and before surgery.

Drug Interaction

It interacts with drugs like antidiabetes drugs, warfarin, and theophylline.

Dosing

Fenugreek seed powder should be used in doses of 5-10 grams by mouth daily for up to 3 years for adults. Fenugreek seed extract should be used in doses of 0.6-1.2 grams by mouth daily.

Conclusion

Adaptogens can assist your muscle building efforts to give you that admirable physique you desire. The adaptogens listed here have shown excellent efficacy for building muscle. Other adaptogens like Avena sativa, Rhabdiola and Ashwagandha also show efficacy in muscle building,

While adaptogens are natural and non-toxic, ensure to consult your physician before starting any one to avoid interactions that may occur with any other medication that you take, or health conditions you might have. Importantly, stick to the dosage regimen for the adaptogen you are using to avoid suffering from side effects that may keep you away from your exercise routine.

References

How herbs are related to gain

Sarsaparilla- uses, benefits and more

Wild yam- uses, side effects and more

Saw palmetto- uses, side effects and more

Siberian ginseng oral- uses, side effects and interactions

Adaptogens, Ingredients

Adaptogens for Strength and Power

March 28, 2022 adaptogens for strength, avena sativa, blue vervain, ginkgo biloba, power, wood betony, yerba mate 0

Strength and power training aims to build the body’s ability to work against resistance. When you start these workouts, your body is limited by how much it can do, for example, you may only lift 30kg at first. As you build, you become able to lift 70, 100, 120, 150 and even 200kg. Your strength improves as your body adapts to the routine, making you more efficient.

When building strength and power, there are certain agents that help your cause – healthy dieting, vitamin and mineral supplements, protein supplements, adequate sleep etc all come to mind. Adaptogens are ancient natural medicine revived. These medicines have various effects on the body. One of which is promoting strength and power. Here, we explore these adaptogens, how they aid strength and power training and what other benefits they have.

What are Adaptogens?

Adaptogens are becoming increasingly popular in the health and fitness world, but these agents have a very ancient history. Adaptogens are non-toxic herbs that have been used for centuries in Ayurvedic (Indian traditional) medicine. These herbs help the body to adapt to physical and mental stress, relaxing the body and revitalizing it.

Adaptogens decrease cortisol (the stress hormone) levels in the body, helping to reduce dress, improve sleep, burn fat etc. Some common benefits of adaptogens include;

Increasing the body’s adaptability to stress
Regulating levels of hormones like cortisol, insulin and growth hormone
Fighting fatigue from excessive physical exertion
Maintaining homeostasis
Boosting the immune systems
Improving quality and quantity of sleep
Increasing energy levels and promoting stamina.

How Adaptogens Boost Strength and Power

Various scientific researches have exhibited the ability of adaptogens to reduce stress, improve attention and fight fatigue in athletes. Soviet scientists studied the effects of Rhodiola, and adaptogen, during the cold war and found that it improved endurance and decreased recovery time in their athletes. These studies and many more demonstrate the potential benefits of adaptogens in strength and power training.

Adaptogens help build strength and power by working at a molecular level to curb the stress response. The action is on the hypothalamic-pituitary-adrenal (HPA) axis that is responsible for producing the stress hormone, cortisol. As you workout during the day, cortisol progressively builds leading to exhaustion. When you work out, the cortisol release is more rapid, and so is exhaustion, thereby limiting how much you can train.

This is where adaptogens come in. They improve stress resistance, increasing endurance and allowing you to train longer. The more you train, the more you build strength and power, and that is basically how adaptogens help.

Which Adaptogens are good for Enhancing Strength and Power?

Adaptogens are generally stressor fighters, and will typically help build strength. However, the following adaptogens have demonstrated proven benefits in boosting strength and power.

Avena Sativa

Avena sativa, also known as the common oat, is a species of cereal grass. The matured seeds are eaten as oats, the outer seed coating is oat bran, and the leaves and stem are harvested and used as oat straw when green.

This herb is renowned for its medicinal properties. The leaf extract is used in traditional medicine as anxiety relief, to aid digestion, to increase energy levels and as an aphrodisiac. Avena sativa is also used in treating herpes, wrinkles, arthritis and high cholesterol. This gluten-free adaptogen is one of the most used natural ingredients for bodybuilding, building strength and power and freeing bound testosterone. Avena sativa is recommended for bodybuilders and athletes as it equips them with the required strength and energy.

Benefits of Avena Sativa

1. Increases Testosterone Level

Avena sativa can help to increase testosterone levels in men. Avena enhances the release of luteinizing hormone, which is responsible for stimulating testosterone release. They also help free up testosterone that is gripped to other compounds in the body.

2. Bodybuilding

Avena benefits bodybuilding. Testosterone is essential in the bodybuilding journey, and stress depletes testosterone stores. Using Avena sativa supplements increases testosterone release, which stimulates muscle growth and endurance in bodybuilding.

3. It Increases Energy

Using Avena Sativa supplements helps to increase your endurance level and increases your energy for bodybuilding. Avena helps the body adapt to stress and reduce fatigue, helping you perform better in workouts.

Possible Side Effects

High doses of Avena sativa can cause sleepiness, restlessness, headache, and increased heart rate. People who are allergic to oats may experience hives, chest pain or tightness, swelling and rashes, difficulty breathing and itchiness.

Drug Interactions

Avena sativa does not react when used with other drugs and the central nervous system, making it safe.

Dosage

Avena sativa is available in the form of tinctures, capsules and tea. The dosage depends on the purpose and how powerful the formula is but the average dosage in capsule form is 750mg 1-3 times a day, 3-5ml as a tincture 3 times daily and drink 3 cups per day in the form of tea.

Ginkgo Biloba

Ginkgo biloba is one of the oldest medicinal herbs. Gingko leaves are now commonly used or included in supplements because of their numerous benefits. Ginkgo improves blood circulation, especially to the brain, making it a potent herb for remedying memory loss and other brain-related diseases. Gingko is also a powerful antioxidant and is commonly used for relieving anxiety, improving vision and maintaining heart health.

Benefit of Ginkgo Biloba

Improve anxiety symptoms.
Helps to treat Alzheimer’s disease.
Reduces symptoms relating to premenstrual syndrome (PMS).
Relieves schizophrenia.
Helps to prevent and treat stroke.
Helps improve the symptoms of dizziness (vertigo) and balance disorder.

Possible Side Effects

Ginkgo biloba is generally safe to use, but some people may experience side effects like headache, dizziness, stomach upset, and allergic skin reactions. It can also increase arrhythmia risk.

Ginkgo Biloba is not safe for pregnant women as it can cause excessive bleeding during delivery. Ginkgo Biloba is also contraindicated in lactating mothers, people with bleeding disorders, infertility, seizure, and diabetes, as it can worsen the case.

Drug Interactions

Gingko interacts with many medications; such as those that promote bleeding (eg warfarin and ibuprofen), grapefruit juice, medications changed by the liver, medications for seizures, and antidiabetes. Always speak to your doctor about your medications before starting Gingko.

Dosage

The dose of Ginkgo may differ according to the product and the condition it is used for. Gingko for strength and power should be used in doses of 60-240mg daily for 6 months.

Yerba Mate

Yerba mate (Ilex paraguariensis) is a herb native to South America. The leaves and twigs of this plant are often prepared as tea, with potent medicinal properties. Yerba mate contains caffeine which stimulates the blood vessels, heart, brain and other tissues. Yerba Mate tea is often used by athletes to improve memory, cognitive ability, enhance performance, reduce fatigue and headaches, and for a variety of other purposes. Yerba mate’s potency as a strength and power adaptogen is due to its high caffeine content.

Benefits of Yerba Mate

It boosts energy and increases mental alertness
Helps with weight loss
Yerba mate protects your overall health
It helps to build strong bones with or without workouts

Possible Side Effects

Yerba mate tea is generally safe to use, especially in the first 3 months. Possible side effects include stomach upset, increased heart rate and insomnia. Excessive Yerba mate intake may also increase cancer risk.

Yerba mate is not safe for pregnant women, lactating mothers, children, and people with alcohol use disorders, anxiety disorders or heart conditions.

Dosage

Yerba mate tea is recommended at doses of 330ml 3 times daily. This dosage should be continued for up to 60 days for strength and power effects. Yerba mate leaf extract also comes as a powder taken in doses of 1.5g daily.

Blue Vervain

Blue Vervain (Verbena Officinalis) is a perennial herb with numerous medicinal benefits. This plant possesses anti-inflammatory, antibacterial, analgesic, and antispasmodic properties, and is commonly used to relieve pain, treat anxiety, insomnia, infections, prevent kidney stones, etc.

Blue vervain is available as capsules, tinctures, extracts, astringents, teas, dried herbs, and powders.

Dosage and side effects

There are no exact dosage specifications for blue vervain. The dose is typically determined by the product being used. Blue vervain capsules are typically given at doses of 150-1000mg.

Blue vervain is generally safe but may cause indigestion and bloating. Children, pregnant women, breastfeeding mothers, people with kidney disease and other serious medical conditions should avoid blue vervain. Consult your doctor before using it with other drugs.

Wood Betony

Wood betony is a herb native to Europe, Western Asia, and Northern Africa. It is commonly used in traditional medicine to treat asthma, diarrhea, heartburn, bladder pain, kidney stones, nerve pain and several other health conditions.

Wood betony contains several antioxidants that remedy oxidative stress and remedy cell damage. Wood betony supplements revitalize athletes, allowing them to perform better and for longer.

Dosage and side effects

The dosage is dependent on age, health and other conditions. Wood betony tea may be taken at a dose of 5g per 100ml of water 3 times daily. The dosage for wood betony supplements is usually indicated on their label.

Wood betony is non-toxic and safe for use in most people. However, some people might experience stomach upsets, especially when they consume it in large quantities. Wood betony is unsafe for pregnant and breastfeeding women, people with low blood pressure and should be avoided 2 weeks before surgery. You should avoid using wood betony with medications for blood pressure.

Take home

Your body will naturally adapt to your exercise routines and your strength will increase over time. If however, you’re one that likes to push themselves beyond human boundaries, then you need an added push for strength and power.

The adaptogens listed, including Avena sativa, Ginkgo Biloba, yerba mates, blue vervain and wood betony, work on a cellular level to improve your stress resistance and endurance during workouts. Other adaptogen supplements like matcha green tea have similar effects on the body. These adaptogens allow you to go the extra mile, resulting in faster strength and power boosts.

However, ensure to speak with your doctor before commencing any adaptogen supplement to avoid potential interactions that could occur if you take other medications.

References

Adaptogenic herbs: Benefits and effectiveness

Avena Sativa- Health-mall

Gingko Biloba: Uses, effects and more

Vervain (Verbena): Benefits, uses and side effects

Yerba Mates: Uses, effects and more

Betony: Uses, effects and more

Ingredients, Adaptogens

Adaptogens for Better Sleep

March 25, 2022 adaptogens, adaptogens for sleep, hops extract, royal jelly, skullcap, sleep adaptogens, valerian roots 0

After a long day tilling the soil, or responding to countless slack messages or attending to various boring board meetings, your body needs time to cool off, reboot and gear itself for another busy day. Sleep helps the body get rid of toxic wastes that build up during the day and primes us for optimal functioning. Sleep is the ultimate health hack.

Sometimes however, the body is unable to get that much-needed sleep, throwing us off balance and messing with our daily life. Many drugs can help improve sleep in times like this, but having a natural means to do this makes a world of difference. This is where adaptogens come into play.

What are adaptogens?

Adaptogens are non-toxic herbs that help the body to resist and cope with physical, chemical and biological stressors. These natural remedies stimulate the body’s response to stress and also help the body to maintain homeostasis. Adaptogens have been used for several years in Ayurveda, an Indian traditional system of medicine, but are now gaining widespread use in Western medicine due to their numerous benefits

So far, there are 9 herbs considered as primary adaptogens including ashwagandha, holy basil and licorice; but there are several other herbs considered secondary adaptogens such as royal jelly, hop extract, valerian root, skullcap and passionflower. These herbs are formulated as tinctures, teas, capsules or powders and when taken exert a range of health benefits.

Benefits of Adaptogens

Adaptogens have a wide range of benefits for which they are used. Some of these benefits include;

Increase adaptability to extreme stress
Lower stress-induced disorders
Balance hormone levels including cortisol, insulin and growth hormone
Fight fatigue that results from excessive physical or emotional stress
Stimulate cognitive performance
Maintains homeostasis
Boost the immune systems
Increase physical stamina and improve energy levels
Improve sleep

How do Adaptogens Help Sleep?

Insomnia is a sleep disorder characterized by difficulty falling asleep or difficulty maintaining prolonged sleep. Insomnia may be caused by a range of physiological and mental stressors such as menopause, childbirth, depression, and anxiety.

Insomnia is a stress cause-result loop situation, i.e, it results from stress and builds up more stress in return. The circadian rhythm (sleep-wake cycle) regulates cortisol (the major stress hormone) levels in the body. When you’re sleeping cortisol levels are at their lowest, and when you wake, they’re at their highest.

They will drop slowly throughout the day till you sleep. Persistent exposure to stress will cause cortisol levels to remain high throughout the day and this will impair sleep. Lack of sleep will also impact cortisol levels causing it to remain high. This cortisol rise has a lot of negative effects on the body, including; weight gain, osteoporosis and muscle weakness.

Adaptogens act on the hypothalamic-pituitary-adrenal (HPA) axis that regulates cortisol release. Adaptogens do not function to block cortisol release, but rather to regulate it. By acting on this pathway, adaptogens regulate cortisol through a feedback loop, allowing cortisol bursts only in absolutely necessary circumstances.

By regulating cortisol release, adaptogens ensure that the cortisol levels drop significantly at sleep time, allowing the body to get much-needed sleep and tissue repair. Improved sleep will further boost cortisol regulation and reinforce healthy sleep. Many adaptogen herbs have been shown in scientific experiments to help in regulating the sleep cycle.

Which Adaptogens are needed for sleep?

Many adaptogens have shown benefits in sleep regulation. Some of the studied adaptogen herbs that improve sleep quality include;

Royal jelly

Royal jelly is a gelatinous secretion produced solely by honeybees. Royal jelly is produced through incomplete digestion of honey and pollen by the honeybees and is used to feed the queen and young bees.

Royal jelly consists majorly of water, sugar, lipids, and proteins, but also contains low levels of vitamins, salts, and minerals. This substance has potent antibacterial and antioxidant properties and is widely used in traditional medicine, being used to treat ailments like asthma, diabetes, fatigue, premenstrual syndrome and insomnia.

Royal Jelly for Sleep

Royal jelly has a positive effect in treating insomnia or sleeplessness. Royal jelly helps to calm your brain biochemistry, which results in improved sleep quality.

Royal jelly contains acetylcholine, a neuronal chemical that helps to improve cognitive function. Reduced acetylcholine production can cause sleep-related problems, as well as anxiety, memory loss and neurodegeneration. By replacing acetylcholine stores, royal jelly helps to improve sleep and prevent these neurological conditions.

Insomnia is also caused by blood sugar drops. Royal jelly on the other hand helps to regulate insulin function and maintain a baseline blood sugar level throughout the night. This helps to maintain prolonged sleep and also prevents conditions like anxiety and depression.

Royal Jelly Benefits in Men and Women

Royal jelly contains 185 biological ingredients that benefit men and women variably. In men, royal jelly helps increase testosterone levels and boost sperm quality. Royal jelly also influences sperm motility and improves male libido

In women, royal jelly impacts the ratio of sex hormones, FSH and LH, and increases libido. Royal jelly regulates the levels of estradiol, progesterone and prolactin, keeping the woman healthy and helping with a number of postmenopausal symptoms

How to Use Royal Jelly as a Therapy for Sleep

Royal jelly can be administered as a capsule or powder, or can also be given fresh. It is often more effective when combined with other adaptogens like ginseng.

Fresh royal jelly can be bitter, so mixing with honey is recommended. Similarly, powdered jelly should be mixed in smoothies or fruit juice. Royal jelly capsules are most convenient and can be taken directly.

Royal jelly capsules come as 1000mg supplements taken once daily. They can be taken any time of the day but should be taken with food. Royal jelly may cause allergies in some people, so it is best to take a test dose first, before shifting to higher doses.

Interactions of Royal Jelly with Other Drugs

Royal jelly may interact with certain medications, causing often serious side effects. Such medications include;

Blood-thinning medications like warfarin
Anti-hypertensives.

If you use any of these drugs, do well to speak to your doctor before commencing royal jelly use.

Valerian Roots

Valerian root is an herb found majorly in Europe and some parts of Asia. It is mainly used in traditional medicine as a sedative, and is a potent adaptogen. They are commonly used for treating insomnia, anxiety, stress and other related health conditions.

Dosage

Valerian root extract is used at a dose of 300-600mg daily to treat sleep disorders. You should use it for up to 6 weeks until a change is noticeable. You can combine it with other medications like lemon balm, hops, and passionflower.

Possible Side Effects and Safety

Some possible side effects of valerian roots use include;

Headache
Stomach upset
Drowsiness
Dizziness
Vivid dreams
May cause withdrawal symptoms after long-term use.

Pregnant women, lactating mothers, children and people undergoing surgery should not use valerian roots.

Interaction with Other Drugs

Valerian root extracts should not be taken with drugs like alcohol, antipsychotics and sedatives. These drugs have the same function and may cause prolonged, potentially dangerous sedation.

Passionflower

Passionflower (Passiflora incarnata) is native to the southeastern United States, Central and South America. This flower has calming effects on the body and helps with sleep disorders. It is also used in treating stress, pain and ADHD and is also added to food and beverages for flavor.

Dosage

Passionflower may be taken as a tea for 7 nights and as a supplement for about 8 weeks. The regular dosage for passionflower capsules is 250-900mg depending on the condition.

Possible Side Effects and Precautions

Possible side effects of passionflower are drowsiness, dizziness, and confusion. It is also unsafe to use for pregnant women by mouth as it may lead to early labor and other complications. It should also be avoided by lactating mothers and in people undergoing surgery.

Interaction with Other Drugs

Passionflower interacts with sedative medications like CNS depressants, which can cause slow breathing and sleepiness.

Hops Extract

Hops (Humulus lupulus) are dried flowering parts of the hop plant, commonly used in brewing beer. They contain various chemicals that help in reducing anxiety and restlessness, treating sleep disorders, and producing estrogen to remedy symptoms of menopause.

Dosage and Possible Side Effects

Hop extract is used at doses of 300mg for up to 3 months to treat a variety of ailments. Possible side effects include drowsiness and slowed breathing.

Interaction

This extract should not be used with CNS depressants, grapefruit juice, hormone supplements and several other drugs known as CYP substrates.

Skullcap

Skullcap (Scutellaria lateriflora) is found in the US and Europe. It is a potent adaptogen, helping to regulate the sleep cycle, relieve anxiety and treat various health conditions.

Dosage and Side Effects

1-2 grams of skullcap divided twice daily exerts potent adaptogenic effects. Possible side effects of skullcap use include; memory decline, stomach pain and excessive sleepiness. Skullcaps should not be used with sedative medications as they can cause sleepiness and slow breathing.

Pregnant and lactating mothers should avoid using skullcaps

Sleep Enhancing Adaptogens and Exercise

Adaptogens for sleep are very beneficial for improving exercise efficiency. The relationship between sleep and exercise is well established. Exercise is a physical stress situation that builds cortisol levels. Exercising also leads to muscle tissue damage and some oxidative stress. By inducing sleep, these adaptogens help regulate cortisol levels, repair damaged tissues and get rid of all the toxic wastes that build up during the day.

Thus, these herbs help revitalize the body through sleep, preparing it for a new round of workouts that help improve it. Adaptogens allow the body to adapt optimally to exercise routines, and the vitality they provide means athletes can maintain more consistency, which is highly beneficial for muscle building and weight loss.

Take-Home

Sleep is a beneficial part of exercise recovery and building exercise consistency. You can’t experience positive results with your workouts without adequate sleep. Royal jelly, hop extracts and the other adaptogens listed here help with sleep problems, ensuring your body stays ever revitalised and ready for the next workout.

References

Can royal jelly help with insomnia?

Valerian roots- uses, side effects and more

Skullcap- uses, side effects and more

Passionflower- uses, side effects and more

The love affair of exercise and sleep