The endocannibinoid system is necessary for maintaining our well being and balance. As discussed in last week’s post it affects every body system. And just like our own endogenous opioids it has a powerful impact on chronic pain. Here are a few ways we can help to keep it healthy and fine turned.
Exercise. Exercise. Exercise.
I have said it many times before, this is a critical way to decrease pain by increasing mobility, improving strength, flowing nutrients to painful areas and removing inflammation. But just like our own feel good hormones- endorphins- the ECS also releases more endocannibinoids into the bloodstream as well. It’s thought the two help cause the “runners high” people feel with exercising. We aren’t talking about running a marathon. Just ten minutes can be enough to get the wonderful benefits.
Socialize
Going out with friends and family can be just as potent as morphine because of the endorphins we release when socializing. It now appears the ECS is activated as well. Isolation is our worst enemy. It not only puts the focus on what we can’t do or enjoy but increases stress and worries that worsen muscle spasms. Getting out of bed is the first step. Then our feel good hormones and endocannibinoids can kick in and help propel us further.
Play time
It’s not just important for kids, adults need it too. Let loose and twirl, sing, dance, draw, color, play a game, swing on a swing it’ll not only feel great it too will release both endorphins and endocannibinoids that decrease pain and improve mood. We all need time away from the stressors of every day issues to de-stress and have fun.
Sexuality
Make and female hormones stimulate and support the ECS. Both testosterone and estradiol have been shown to improve CB1 function. Estradiol also increases the synthesis and release of endocannibinoids which then activates CB1 receptors. Orgasms, by yourself or with a partner, are another sure way to release endorphins, oxytocin and increase levels of endocannibinoid 2-AG which activates the primary CB1 receptor associated with pain control.
Cold exposure
Researchers found cold exposure significantly increases the density of CB1 neurons which then enhances endocannibinoid production. Finish your shower with cold water for thirty seconds and build up to one minute. It may feel uncomfortable initially but the lingering effects are worth it. Bathe in a hot tub like me? Just stick your face into ice water instead. It not only activates the ECS but the vagus nerve as well which then stimulates a vast neural complex to decrease stress and anxiety.
Lower alcohol levels
Alcohol intake has been touted to help dementia or red wine, cardiovascular disease. But newer studies make clear not drinking far outweighs any benefits. And when it comes to the ECS, it can substantially reduce the cannibinoid receptors ability to process endocannibinoids properly.
Massage
We’ve already discussed numerous reasons why a massage is beneficial, now some are claiming it raises endocannibinoid blood levels. The data is controversial with many studies showing this may not be accurate. Don’t get me wrong, massages help us in so many ways, from releasing endorphins and oxytocin to releasing spasms and giving an overall sense of well being. It just hasn’t been proven to enhance the ECS…yet.
Acupuncture
A unique type of acupuncture, electroacupuncture, where a small electric current is passed between acupuncture needles, is thought to increase benefits over regular acupuncture for treating chronic pain. Some studies show it may cause effective analgesia and inflammation reduction by modulating the ECS.
Avoid plastics
Phthalates are industrial chemicals frequently added to food containers and water bottles. They are not only dangerous to our health but they also block cannibinoid receptors and disrupt our body’s hormone system. Choose glass or stainless steel containers, and never eat food heated in plastic.
De-stress
Prolonged periods of stress makes repairing and developing new endocannibinoid receptors more difficult and leads to less circulating endocannibinoids. It also increases cortisol levels – the stress hormone critical in our fight or flight response -which also interferes with the proper function of CB1receptors.
Gut health
Both of the major receptors of the ECS, along with synthesizing and degrading enzymes, are found in our gastrointestinal tract. It serves a variety of roles depending on the type and location of the receptor. From modulating inflammation, motility and permeability to weight, energy and metabolism, they all depend on the ECS. There’s no question how much our emotions can impact our digestive tract and how much the balance in our gut can impact our emotional health. It’s now believed the brain-gut connection is the endocannibinoid system and deficiencies in the ECS maybe the reason why some chronic GI issues are hard to resolve.
Eating healthy not only maintains a normal weight, improves digestion and the immune system it can also have a tremendous impact on how well the ECS functions as well. Here are a few items to add to your diet that can help.
Essential fatty acids
Both omega-3 and omega-6 fatty acids enhance the activity of endocannibinoids since they are produced from fatty acids and are essential for their production but too much can have a deleterious effect. We perform at our best when the intake ratio is 1:1. Most western diets are 1:10. Some great sources of endocannibinoid beneficial fatty acids are:
- Hemp seeds and hemp oil
- Flax seeds (grind at home in a coffee grinder) and flax oil
- Chia seeds
- Walnuts
- Sardines and anchovies
- Eggs (pasture-fed or omega-3 enriched only)
- Cold water fish such as salmon
Extra virgin oil
Not only is this an anti inflammatory but it also has been shown to improve CB1 receptors function. But be careful there appears to be a lot of misrepresentation in the olive oil industry. Many so called extra virgin oils contain cheaper refined vegetable oils such as soy bean, corn and canola. Check where it was produced. And any additional adjectives added to extra virgin oil like pure, light or olive penance oil indicates chemical refinements.
Chocolate
Here’s yet another reason to enjoy chocolates. Cacao powder contains three compounds structurally similar to endocannibinoids. They can inhibit the breakdown of our own endogenous endocannibinoids, resulting in higher circulating levels. They also have some cannanibius activity of their own. It’s highest in 70% dark chocolate products. You can even add raw cacao nibs to smoothies, coffee, or cereal.
Herbs and teas
Beta- caryophyllene selectively stimulates the CB2 receptor and can help treat inflammatory disorders. It’s found in echinacea, turmeric, black pepper, cloves, oregano, and cinnamon. All easy to add to any diet. Teas contain catechins. These are antioxidants that have been shown to have anti- inflammatory and neuroprotective properties. In this case they target and bind to cannibinoid receptors in the central nervous system.
Vitamin C
It’s a type of ascorbic acid that helps the ECS. We can’t make vitamin C so obtaining it naturally from broccoli, cauliflower, green peppers, spinach… is a great way to get it through nutritional sources.
Flavonoids
They inhibit fatty acid amide hydrolase (FAAH) which is the enzyme responsible for breaking down endocannibinoids. The more colorful the fruit the bigger the flavonoid content. Consuming raw vegetables versus cooked ones will also increase its flavonoid content.
No matter which you choose, increasing your own endogenous chemicals, hormones and neurotransmitters through such mechanisms as the opioid and endocannibinoid systems can be a powerful tool in managing pain.
https://www.ncbi.nlm.nih.gov/pubmed/21412772-
-https://pubmed.ncbi.nlm.nih.gov/25533906/
-https://pubmed.ncbi.nlm.nih.gov/9685157/
-https://docs.lib.purdue.edu/dissertations/AAI3444794/
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4589181/
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940133/#:~:text=The%20endocannabinoid%20system%20is%20ubiquitously,the%20regulation%20of%20gastrointestinal%20function.&text=Activating%20cannabinoid%20receptors%20within%20the,secretion%20and%20enhances%20food%20intake.
-https://pubmed.ncbi.nlm.nih.gov/33679287/