#backpainblog, #BACKPAINBLOGUK, #cbd, #fibromyalgia, #health, #pain, BACK PAIN, CBD, CDB oil, CHRONIC PAIN, FIBROMYALGIA, HEALTH, sleep, sleep deprivation, sleep positions, sleep sunday

SLEEP SUNDAY – 5 WAYS CBD CAN HELP REDUCE ANXIETY AND PROMOTE RESTFUL SLEEP…

The majority of people across the globe suffer from issues with sleeplessness. During the lockdown, worry-related sleep problems were on the rise. While getting a good night’s sleep is one of the necessities in one’s life, millions experience disturbed sleep cycles.

Insomnia is a severe health condition that affects millions of people. It is commonly caused by stress, anxiety, or depression, which has a detrimental effect on one’s quality of life. Most people often resort to over-the-counter pills or prescription sleep aids. But these medications can be harmful, owing to the severe side effects they produce.

Although sleep medication may be useful in the short-term, it is not usually recommended for long-term use. Therefore, people are now considering natural remedies for help. Cannabidiol (CBD) is one of the natural and effective alternatives to prescription sleep medications.

Many researchers and physicians are finding hope in CBD to help promote quality sleep. Here, we will discuss how a popular natural substance CBD, can help reduce anxiety and promote restful sleep.

What is CBD?

Cannabidiol, more commonly known as CBD, is one of the many compounds found in the Cannabis Sativa plant. It has been associated with several health benefits, including relief from pain, stress, and anxiety. This is why a lot of people are utilizingCBD vape pens for anxiety. With impressive benefits and multi-use solutions, it has quickly emerged as a popular treatment for insomnia. Unlike THC, CBD is non-psychoactive; i.e., it does not give a high feeling. Therefore, it can also promote refreshing REM sleep that reduces excessive daytime sleepiness.

The Relationship Between CBD and Sleep

Experts believe CBD produces its calming, pain-reducing, anti-inflammatory effects in the body. It interacts with different proteins, receptors, and other chemicals in the brain that change hormones, neurotransmitters, and other cells throughout the body. Such interactions regulate many of the body’s functions, including sleep-wake cycles, pain perception, mood, and emotional balance.

CBD may help with both falling asleep and staying asleep. It is incredibly helpful for people who are struggling with sleep problems due to anxiety or stress. Research has shown that CBD can improve your stress response, helping you feel more relaxed and enjoy a night of profound sleep. CBD’s effects on the central nervous system are known to calm anxiety and promote healthy sleep.

Five Ways CBD Can Help Promote Restful Sleep

1.    CBD can Reduce Anxiety and Depression.

CBD can reduce anxiety and depression, which can help reduce sleep problems and promote good sleep quality. It is a promising tool for reducing anxiety. Serotonin receptors in the brain help elevate the mood. CBD interacts with the brain’s serotonin receptors that reduce both the mental and physical symptoms of anxiety. Besides, CBD also protects the neurons in the hippocampus that help in the reduction of depression.

2.    CBD may Regulate GABA Production Within the Brain.

GABA receptors are a type of neurotransmitter that promotes relaxation by easing excessive activity in the brain. CBD changes the shape of the GABA-A receptor that enhances the natural calming effect of GABA, reducing anxiety. CBD is known to interact with these receptors that benefit people suffering from wakefulness. Moreover, several medications used for insomnia also target the GABA receptors to promote sound sleep.

Image Source: Pexels

1.    CBD can Help to Get Rid of Nightmares.

People with PTSD suffer from REM sleep disorder behavior with nightmares and extreme restlessness. Nightmares can adversely impact the quality of sleep. CBD may promote calmness by increasing REM sleep, which is the most vital phase of the sleep cycle. In a study, patients with PTSD reported a decrease in nightmare symptoms after starting CBD intake. Overall, CBD may help people with fear and trauma gets sound sleep.

2.    CBD May Help Regulate Circadian Rhythms.

A circadian rhythm is a natural, internal process that regulates the sleep-wake cycle. It is a physical and mental change that follows a 24-hour cycle. CBD has a considerable effect on the endocannabinoid system (ECS) in our body that plays a significant role in regulating the body’s circadian rhythm. In turn, CBD can improve sleeplessness by controlling the sleep/wake cycles.

3.    CBD Can Helps Relieve Pain.

For people with anxiety disorder, pain arising from headaches, body soreness, and muscle tension is often observed. People use CBD to treat pain in many different forms, including chronic and difficult-to-treat pain. In a recent study, individuals who received CBD treatment for anxiety reportedly experienced improvements in their ability to perform daily functions and reduce pain and anxiety symptoms.

Conclusion

CBD comes in various forms – vape pens, edibles, topicals, tinctures, capsules, dry herbs, and concentrates. Moreover, CBD is safe for consumption, provided you buy an original product. Some methods of ingestion may work better for you than others, and that can require some experimentation. In most trials that involve CBD for sleep, subjects have taken between 30 mg and 1,550 mg of CBD. Overall, CBD can decrease your symptoms of anxiety and help you get a more restful sleep. If you struggle with sleep issues, the best first step is to consult your doctor and learn more about causes and treatments.

References:

  1. Matthew N Hill, Sachin Patel, et al. Functional interactions between stress and the endocannabinoid system: from synaptic signaling to behavioral output, 2010 Nov 10;30(45):14980-6. doi: 10.1523/JNEUROSCI.4283-10.2010.
  2. Scott Shannon, MD, Nicole Lewis, ND, et al. Cannabidiol in Anxiety and Sleep: A Large Case Series, 2019 Jan 7. doi: 10.7812/TPP/18-041.
  3. Lucas Elms, BS, Scott Shannon, MD, et al. Cannabidiol in the Treatment of Post-Traumatic Stress Disorder: A Case Series, 2019 Apr 9. doi: 10.1089/acm.2018.0437.
  4. Graham Gulbransen, MBChB, FAChAM, FRNZCGP, William Xu, et al. Cannabidiol prescription in clinical practice: an audit on the first 400 patients in New Zealand, 2020 Feb 5. doi: 10.3399/bjgpopen20X101010.
#backpainblog, #BACKPAINBLOGUK, #cbd, #fibromyalgia, #health, #pain, #walking, BACK PAIN, CBD, CBTCannabis, CDB oil, CHRONIC PAIN, HEALTH

5 WAYS CBD CAN HELP WITH MUSCLE RECOVERY…

Muscle building swings between the process of exercise and recovery. Where one factor leads to another or instead complete each other, exercise is futile if the muscle does not get the opportunity to recover. Therefore, for any enthusiast who wishes to pack on muscles, giving time to recovery is inevitable. 

Although crucial, most people underestimate the recovery process and don’t levy any extra effort to recover. A common assumption that muscles are bound to recover by themselves is an exaggeration for anybody who is looking for quicker results.

Numerous recovery supplements on the market usually focus on fulfilling nutritional needs. CBD, however, is emerging as a supplement that works on the base root level. It encompasses a well-rounded approach to target the physiological aspect of building rather than just nutrition. Read on to find out interesting ways by which CBD supports your recovery after a workout.

1.   CBD can foster post-workout hormonal balance.

Cannabidiol(CBD) is a fascinating cannabis derivative that is causing quite a stir in the health world. It has many health benefits and yet has no psychoactive effect on the brain. Interestingly, the chemical composition of CBD is similar to cannabinoids produced in our endocannabinoid system. Therefore it can integrate seamlessly with our innate ECS system.

ECS’s various regulatory functions encompass a broad range of activities that ascertain mood, stress, pain, inflammation, appetite, and sleep. Therefore CBD can have a direct effect in upregulating these activities and their subsequent hormonal functions.

Many fitness enthusiasts often witness a severe change in the hormonal functions of their bodies. The oxidative stress from an intense session usually raises the cortisol level. The increased level of these stress hormones inhibits the growth and recovery in the muscles. Some studies signify CBD to help counteract the production of cortisol and support the production of growth hormones such as testosterone. CBD is a natural anti-catabolic that balances stress and anxiety in our system. It aids mental relaxation for recovery to speed up.

2.   CBD can manage inflammation and pain.

During workouts, we break down the old muscles to replace it with a new strong structure. Every time we exercise, reversible damages occur to the tiny muscle fibers in the targeted areas. The body intelligence localizes this area by producing inflammation for the body to start its repair mechanism. While pain is natural to the process, some unchecked inflammation can be a cause of the concern. It not only hinders physical activity but also can cause permanent damage to our joints. Therefore, to keep things in balance, most of the athletes include anti-inflammatory agents in their diets.

Luckily, one can replace common painkillers with CBD edibles to control inflammation. CBD enhances the body’s natural anti-inflammation mechanism by releasing inflammation molecules and IL receptivity. CBD can also alleviate pain whether regular or chronic. Including CBD in your post-workout ensures muscle relaxation for a regulated recovery.

3.   It can aid sleep.

If you are following fitness trends, you would know the importance of sleep in a routine. Hardly you will notice a fitness expert ever underestimating the power of rest in recovery. Some of them would even delay a workout schedule often to fulfill their daily quota of sleep. Science has proven that the majority of healing and recovery happens during sleep hours.

Out of several therapeutic benefits of CBD, it’s potential in aiding sleep is of particular benefit to fitness lovers. CBD can help restore sleep and stabilize patterns of the sleep-wake cycle.  Various anecdotal reports show that CBD can help deep sleep and for longer periods. It acts against sleep inhibitors like eye moments accustomed to dreaming. Therefore it can mitigate the dispersion of energy, which will then naturally direct to muscle repair work.

 

4.   It can help manage digestive issues.

The two essential parameters of good recovery are rest and food. It is a universal fact that to aid muscle growth, one has to feed the body the right nutrition. The macro ratio for growth always focuses on high-protein food sources. Unlike fats and carbs, proteins are difficult to digest. Consistent protein-rich diets can trouble the digestive system to cause low nutrition absorption.

CBD is an excellent aid that can work on your digestive health. It helps eliminate inflammation and bloatedness in the digestive tract to support proper absorption of the food. Since the ECS system governs appetite, its regulatory effect can help regulate meals for optimum muscle recovery and growth. 

5.   Kick DOMS

Many American professional athletes, football players, and golfers testify to the benefits of CBD. The top reason for them to include CBD in their routine is because they believe that CBD minimizes their recovery time. For athletes who have back to back events cannot afford to underperform duke to Delayed Onset of Muscle Soreness. Many of them rely on CBD to overcome such barriers. Studies report that the escalating pain due to DOMs can be subsided with the use of CBD. Hence one can use it effectively to manage the recovery period and rebound quicker.

The Bottom Line

Considering CBD’s benefits, even professional authorities like the US Anti-doping Agency (USADA) permit it. CBD works integratively on several aspects of recovery, including pain management and sleep. It is a natural enhancer that does not lead to dependency or any abuse.

Source : Crystal Willson https://www.ncbi.nlm.nih.gov/

https://www.healthline.com/

https://www.sciencedaily.com/ https://www.cannabisclinicians.org

https://www.ncbi.nlm.nih.gov/

https://www.ncbi.nlm.nih.gov/

https://www.ncbi.nlm.nih.gov/

#backpainblog, #BACKPAINBLOGUK, #cbd, #fibromyalgia, #health, back pain blog, chronic pain, CBD, CHRONIC PAIN, HEALTH, low back pain, lower back pain

7 EVERYDAY IMMUNITY-BOOSTING FOODS THAT CAN HELP FIGHT DISEASES…

Did you know your favorite fruit kiwi solely has potassium, folate, Vitamin C, and Vitamin K? Kiwi’s vitamins can double your white blood cells. Other nutrients help in the proper functioning of the body.

Like kiwi, many fruits combat infection, vegetables increase blood flow, and strengthen your immune system. In this article, we’ve compiled a list of seven immunity-boosting foods that can help you fight diseases and enhance your natural defenses.

1. Citrusy Fruits & Green Vegetables

No list of immunity-boosting food can complete without including citrusy fruits and leafy greens. Either in cold or flu, people resort to citrus fruits for squeezing out Vitamin C as it increases WBC production that helps in fighting viral infections. The human body doesn’t store Vitamin C. Hence one should eat citrus fruits like orange, limes, and grapes daily. Apart from these juicy fruits, a few leafy vegetables also bag Vitamin C. Tangy tomatoes, luxuriant kale, rich broccoli, green spinach, and tempting bell pepper tops the list of vegetables consisting of the vitamin in a larger portion. Pro tip – eat these vegetable raw. The heat slims down the vitamin during cooking.

2. Cannabis…

The world is under the rage of coronavirus, and with no treatments and vaccines known, one can only focus on improving immunity. Surprisingly, a drug-herb can be useful as a natural medicine to boost immunity! When we say this, we’re enlightening cannabis’ use for circulating your WBC count. The cannabinoids in the cannabis edibles or extracts magnify the immunogenicity in tumor cells, resulting in a better immune system. A study also supports the claim by exploring the health effects of cannabis. Cannabis acts as immunotherapy as they impact hematopoiesis, too!

3. Seafood and Poultry…

Seafood items comprise omega-3 fatty acids that can level up the WBCs in the body. Fishes like shellfish, sardines, salmon, mackerel, and herring have omega-3 fatty acids. Cod and tuna are full of Vitamin A. Scallops, lobster, sea-bass, and shrimp can fulfill your body’s iodine needs. Besides these, seafood can supply zinc, calcium, selenium, magnesium, Vitamin B, and Vitamin D.

Like some seafood, a few poultry food items have magical powers to heal your immunity. Ancient India and Southeast Asia countries have been demonstrating the use of chicken soup in sickness from 7,000 to 10,000 years ago. The poultry in soup reduces inflammation and helps in curing. Turkey and other poultry food have high Vitamin B6, which helps the body make fresh and strong red blood cells.

4. Garlic and Onion…

No kitchen in the world is deprived of garlic because people use it as both medicine and food. Garlic has a history of several therapeutic impacts on the human body. Whether you like the sulfur smell of garlic or not, eating it can benefit your health significantly. When you smash or cut garlic, it produces a sulfur compound called allicin. It has immune-boosting qualities. Even onions have quercetin, a component that has antiviral properties. If you want to add a zest to your food and make your meal an immunity booster, add tonnes of garlic and onions to it. 

Photo by Engin Akyurt on Pexels.com

5. Broccoli…

How about having your favorite pasta with tangy sauce and some immunity-boosting recipes altogether? Broccoli has the healthiest essentials like Vitamin A, C, and E packed with fiber elements. Broccoli features certain antioxidants and phytochemicals. Broccoli can elevate the immune system because of its phytochemicals and glucobrassicin & carotenoids in it. Whereas the antioxidants in broccoli help to discover and kill the free radicals that cause cell damage. Broccoli’s each nutrient can do good to immunity. You can steam broccoli to allow it to keep the nutrients with itself.

6. Yogurt…

Your simple meal accompaniment yogurt is miraculously useful for increasing immunity. Super-charged with probiotics, a good bacteria supporting gut health, eating yogurt for a better immunity isn’t a bad idea. Also, Vitamin D in your daily yogurt can help you combat viruses while making your natural defense system powerful for the future. A study concluded that consuming yogurt can help an individual with producing more antibodies. Expert’s advice – avoid flavored and sugar-loaded yogurt for plain texture and maximum health benefits. For making your yogurt tastier, try adding strawberries, or pour a spoon of honey instead.

7. Dark Chocolate…

What a delightful way of boosting your immune power! Thanks to the phenolic compounds in cocoa in the dark chocolate for making a healthy immune system. Various factors like lymphocytes, antibodies, and macrophages contribute to an unbeatable immunity, and so does the magnesium. Magnesium priorly improves the functioning of these factors, which make better immunity. Apart from food items like brown rice, spinach, pumpkin seeds, and avocado, dark chocolate also has plenty of magnesium. While you give yourself a treat eating dark chocolate now, it might create wonders for your immune system later.

Summery…

It’s easy to boost immunity from eating chocolate or garnishing a meal platter with a mere herb. No item on the list is hard to get or impossible to add to your meal. Apart from the mentioned things, you can also eat almonds, papaya, ginger, turmeric, sunflower seeds, spinach, and drink green tea to fight diseases naturally. From now onwards, whatever you eat or drink, have a goal of making your immunity better! 

Source – Guest Post – Crystal Wilson, Content Specialist – crystal.wilson@cbd-news.co