Holiday Advice – 12 Ways To Care For Your Endocannabinoid System
By Felecia L. Dawson, M.D.
We are being inundated with all things CBD! CBD or cannabidiol is coming at us in every form from oil to infused clothing and linen. CBD may be relatively new to the market, but it seems our bodies know this compound well because CBD interacts with our endocannabinoid system (ECS). Although, the ECS is ancient, most doctors don’t know much about it because its initial components were discovered between 1988 and 1997. Scientists stumbled upon it when they were trying to figure out why cannabis affects us the way it does. Most medical schools still don’t even mention the ECS, leaving many physicians in the dark.
The ECS is present in all humans and animals. It helps us maintain balance and homeostasis. It governs our nervous, immune, hormonal and other systems. It plays a role in everything from our ability to think, move and digest; to our ability to fight off infections and cancer; to our ability to experience pleasure. It is made up of enzymes, endocannabinoids (similar to the ones in cannabis, like CBD) and receptors. The two major endocannabinoids are anandamide (AEA) and 2-arachidonoylglycerol (2-AG). There are enzymes that build and break down these endocannabinoids. Lastly, are cannabinoid receptors, CB1 and CB2, which are distributed throughout our bodies and all over our skin. When the endocannabinoids (keys) insert into the cannabinoid receptors (locks), magic happens!
In 2004, Dr. Ethan Russo hypothesized that some people have disease due to an underperforming ECS. This can be due to lifestyle, diet, genetics, trauma, etc. He coined this, “Clinical Endocannabinoid Deficiency Syndrome (CEDS).” Typically, one component of the ECS is abnormal or present in abnormal amounts. For example, research has shown that people who have migraines or PTSD are deficient in endocannabinoids compared to those who do not have these conditions. Other examples of CEDS include autoimmune disease, PMS, painful menstrual periods, endometriosis, neurodegenerative disorders (e.g. Alzheimer’s Disease, Parkinson’s Disease), mood disorders (e.g. anxiety, depression, PTSD), ADD/ADHD, seizures, cancer and chronic pain. Thus, people with these conditions may feel better when they use cannabis or CBD. They are self-medicating.
Here are a few things you can do to keep your endocannabinoid system functioning optimally:
Consume at least 1000 mg daily of omega-3 fatty acids.
Ninety-five percent of Americans are deficient in omega-3 fatty acids. Your body uses omega-3 and omega-6 fatty acids to make endocannabinoids. However, omega-3 fatty acids make higher quality endocannabinoids. The average standard American diet (SAD) is heavy in omega-6 fatty acids due to processed foods frequently being made with corn or soybean oil. This promotes chronic inflammation, the number one cause of most chronic diseases. Omega-3 fatty acids are anti-inflammatory. If you have an autoimmune disease, consume at least 3000 mg daily. Good sources include wild caught salmon/sardines, fish oil, algae-derived omega-3 oil, eggs from pasture fed chickens, walnuts and hemp seeds or oil.
Eat at least five servings of vegetables with spices.
It is important to eat a variety of vegetables containing all the colors of the rainbow. Leafy greens in particular contain the terpene, beta-caryophyllene. Terpenes are essential oils that give fruit, vegetables, and other plants (including cannabis and hemp) their color and flavor. They also affect our mood. Beta-caryophyllene actually stimulates CB2 receptors directly, decreasing inflammation amongst many other things. Black pepper, oregano, cloves, hops, rosemary and cinnamon are some of the spices that also contain beta-caryophyllene.
Sleep 7 to 9 hours per night.
Your body repairs and detoxifies itself, especially the brain, while you sleep. Inadequate sleep not only interferes with these important functions, it tears down your ECS. While it is true, acute, short-lived, stress stimulates your ECS. It does rev up to help you deal with a real or perceived threat. However, chronic stress depletes it. Prolonged sleep deprivation is a chronic stressor.
Move your body at least 150 minutes per week.
Some combination of aerobic, strength training and flexibility exercises is best for long-term wellness. Exercise that you enjoy, stimulates the production of endocannabinoids causing “the runner’s high.”
Manage your stress.
Again, chronic stress tears down your ECS. Beginning your day with a meditative practice like reading a holy book, having a cup of tea, taking a morning walk especially in nature or deep breathing. Meditation is particularly beneficial because deep breathing from your belly, moves your diaphragm and vagus nerve. This activates your parasympathetic nervous system which promotes rest and repair. Your sympathetic nervous system is activated during stress and helps us with fight or flight. Thus, we were built to do something physical when stressed which is the quickest way to release tension. Get up, take a walk, do some jumping jacks or squeeze a ball for example.
Limit alcohol and caffeine intake.
Chronic, excessive intake of either is a physiological stressor that tears down the ECS. Baseline endocannabinoid levels and CB1 receptor function decline over time.
Consider electroacupuncture.
Studies show that electroacupuncture increases endocannabinoid levels in the skin.
Bodywork can increase endocannabinoid levels in the skin.
Both osteopathic manipulation and massage accomplish this.
Eat organically or at least avoid the “dirty dozen.”
Monsanto, now owned by Bayer, is facing multiple lawsuits because its pesticide, Roundup, causes cancer. Pesticides, artificial preservatives, dyes and genetically modified organisms (GMOs) are at the root of many chronic diseases and cancer. Some pesticides also disable your CB1 receptors. If you consume animal flesh or fish, be sure they are free range and wild caught, respectively. The higher up on the food chain you go, the more concentrated toxins are.
Avoid plastic and tin food containers.
Phthalates block cannabinoid receptors. These chemicals are frequently found in plastic and tin storage containers. Absolutely avoid food cooked or heated in plastic. Glass or stainless steel food containers are safer.
Supplement with phytocannabinoids (medical cannabis or CBD) that have been tested by an independent third-party lab.
If you were born with or have acquired CEDS as manifested by one of the conditions stated earlier in this article, you may benefit from medical cannabis or CBD.
Socialize, play and sing!
We instinctively know we feel better and stress disappears when we play. We also know that people with strong (face to face, not online) social bonds tend to be healthier. Studies with rats show that those who are socially isolated have fewer cannabinoid receptors, while those who play and exhibit grooming behaviors have increased ECS tone. In addition, a small study of postmenopausal women recruited from a choir demonstrated increased endocannabinoid levels after singing. The key is doing what brings you joy!
Even if you don’t live in a legal medical cannabis state, there are many things you can do and eat that will improve the functioning of your ECS. The above recommendations aren’t just specific to cannabis medicine or CBD. They all represent pathways to optimal health.
Photo by Kimzy Nanney on Unsplash
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Dr. Felecia Dawson, M.D. is a medical cannabis advocate, educator and consultant based in Atlanta, GA. She has dual board certification in obstetrics and gynecology, as well as integrative (holistic) medicine. She offers online educational consultations regarding medical cannabis, CBD and holistic gynecology.
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