Getting High on Running

How Exercise Can Help Body and Brain

by Dan Reich

You’ve probably heard of a “runner’s high.” If you run, you’ve hopefully experienced it. Until recently, it was believed to be caused by an increase in endorphins…proteins produced by the human body that can block brain receptors that relay pain or stress signals to the brain. But more recent research indicates that endocannabinoids are actually responsible for the calming, gently euphoric sensation. With spring gathering momentum, the warmer temperatures may be inspiring us to get outside for some running, biking or hiking. You may find that in addition to the more obvious health benefits exercise provides, supporting the ECS and contributing to the balance resulting in all aspects of the body working in concert is a subtle benefit but no less important.

David Linden, Ph.D., a professor of neuroscience at the Johns Hopkins University School of Medicine, has researched the phenomenon of runner’s high and the mechanics of how it works, demonstrating that exercise raises the levels of endocannibanoids in the bloodstream. He also was aware that endorphins are unable to cross the blood-brain barrier to bind with receptors in the brain. Since endocannabinoids have no such issue in reaching the brain, they are able to provide short-term psychoactive effects such as reduced anxiety and feelings of calm.

Dr. Linden is quick to mention other benefits, such as growth of new blood vessels in the brain and even the creation of new brain cells, that can improve brain performance and slow cognitive decline. As he puts it, “Exercise has a dramatic antidepressive effect. It blunts the brain’s response to physical and emotional stress.” He goes on to say, “Voluntary exercise is the single best thing one can do to slow the cognitive decline that accompanies normal aging.”

“Voluntary exercise is the single best thing one can do to slow the cognitive decline that accompanies normal aging”

David Linden, PhD

Professor of Neuroscience,

Johns Hopkins University School of Medicine

Another study from Wayne State University has also focused on the “runner’s high” phenomenon and the role of the endocannabinoid system. After observing activities from swimming and weightlifting to more relaxing pursuits, they found that moderate levels of exercise intensity, such as cycling or running, were more effective than lower-intensity exercise, such as walking at slow speeds or low incline – when it comes to raising endocannabinoid levels. It appears that keeping your heart rate elevated – 70% and 80% of age-adjusted maximum heart rate – for at least 30 minutes maximized the benefits.

Another key finding was that acute exercise consistently boosted endocannabinoid levels across studies. The effects were most consistent for a chemical messenger known as anandamide – the so-called “bliss molecule,” named for ananda, the Sanskrit word for “joy.” It was the first endocannabinoid to be isolated, leading to the discovery of the endocannabinoid system.

It turns out that as beneficial as moderately strenuous exercise is for our bodies, there’s growing evidence that it might be equally if not more beneficial for our brains. A cannabinoid’s purpose is to help maintain balance in the brain and body – a process called “homeostasis.” The natural chemical boost from this process leads to exercise’s positive effect on both brain and body.

Many people include cannabis as part of their physical practice, the effects of both THC and CBD help promote focus and energetic stimulus, not only runners but rowers and walkers feel the benefits. Maintaining focus in therapeutic exercise, yoga and meditation can all be enhanced with cannabinoid support.

Do yourself and your endocannabinoid system a favor and take on 30 minutes of running, cycling or brisk walking, in addition to enjoying your favorite cannabis product. They’ll both keep those endocannabinoids flowing.

The Balance of Life

Spring has arrived, the daffodils are out in force while early cherry blossoms have transformed the bare-branched winter trees. The return of the sun at the Vernal Equinox has been celebrated with rituals for fertility, growth and balance for thousands of years . Many of our Easter traditions predate Christianity, most obviously, the Easter Sunday Egg Hunt, where children search in the garden for chocolate eggs left by the Easter Bunny.

Our modern day Easter Egg Hunt derives from the ancient festival of Ostara, the Celtic fertility goddess who took the form of a magical rabbit and her gift of eggs, a tasty symbol of fertility.

The change of the seasons reflects our planetary balance, the coming of Spring represents this with the regeneration of growth after winter.

Every living entity on Earth echoes the intrinsic patterns and cycles of our environment and is subject to the same laws.

We see this in our own physiology, where fertility, growth and balance are central to our best health. We get busy with Spring-cleaning with the desire to rid ourselves of clutter and cobwebs and make a fresh start .

Similarly the traditional fasting associated with both Lent and Ramadan gives our bodies the chance to reset through cleansing and correcting systemic imbalances.

We know that maintaining a healthy balance is what works for our physical and mental health, folkloric aphorisms; “All things in moderation” and “All work and no play make Jack a dull boy” are embedded deep in our cultural consciousness.

In this article my focus is on balance, particularly in reference to diet and supporting our endocannabinoid system (ECS).

Our focus at Synergy is to provide cannabinoids for health and well being and we are acutely aware that supporting the endocannabinoid system (ECS) is essential for best results. Homeostasis is the scientific term for correct balance in a living organism and medical science has revealed that the ECS is the essential balance mechanism.

To maintain the ECS we need a variety of nutrients, one of the more important are essential fatty acids omega 3 and omega 6, which are found to be the basic building blocks for endocannabinoids. These fatty acids are called ‘essential’ because they are not made in the body and must derive from our diet. For thousands of years the human diet had a balanced 1:1 intake of omegas 6 to 3, but the advent of industrialisation and processed foods and oils has drastically altered our intake to 20:1. Processed foods and fried foods are culprits in over-saturating our modern diet with omega 6, while healthier sources of the omega 6 fatty acid are found in eggs, turkey and vegetable oils. Making sure we have enough omega-3 is the contrary concern, sources are wide; oily fish, flax, hemp and chia seeds, meat, eggs and dairy.diet.

Cannabis provides once again, Hemp seed oil contains both omega 6 and 3 in a ratio of 3:1 (omega 6: omega 3) Hemp seed oil has a pleasant nutty flavor and works deliciously in salad dressings and baked goods and smoothies. And perhaps the easier way to ensure a good balance of omegas 6 and 3 is to avoid the excess intake of omega 6 from processed and fried foods. Maybe not so easy , so introducing hemp seed oil to your diet is a sound hedge against nutrient deficiencies.

By taking care to maintain our ECS we create a functioning environment for the cannabinoids to act upon and support our health and immunity. Our ability to bring balance to our bodies is remarkably simple, by eating well, exercising well, and sleeping well, we give ourselves the best chance for our ECS to provide a strong foundation to keep us in optimal health.

An Introduction to Qi Gong

A 4,000 year old practice that can help you live better in 2020.

Qi Gong is a rich, multifaceted practice that has been a cornerstone of Chinese medicine for at least 4,000 years. The words Qi Gong loosely translate as energy work, and at its most basic, involves the cultivation of energy flow throughout the body. The Qi (pronounced “chi”) is often described as a life force that flows through the body’s twelve meridians, and in keeping with ancient Chinese beliefs about the creation of the universe, this Qi is comprised of both yin and yang elements. Perhaps the most basic objective of Qi Gong is to balance the yin and yang aspects of Qi.

Yin and Yang describes many dualities that are found in the natural world, such as light and dark, fire and water, expansion and contraction, and it is believed that a proper balancing of these two contradictory forces is far more beneficial than either by itself. Yin is the black side, and yang is the white side. The relationship between yin and yang is often described in terms of sunlight moving over a mountain and a valley. Yin (literally the 'shady place' or 'north slope') is the dark area shaded by the mountain's bulk, while yang (the "sunny place' or "south slope") is the brightly lit portion. As the sun moves across the sky, yin and yang gradually trade places with each other, revealing what was obscured and obscuring what was revealed. In this way, the interconnectedness of all things is represented by the symbol, wherein both yin and yang contain a seed of the other. It is also the inspiration for our Synergy logo.

Qi Gong is often described as a form of movement with meditation, coordinating slow-flowing movement, deep rhythmic breathing, and a calm meditative clearing of the mind. Depending on the particular discipline, certain sounds, such as different vowels, may accompany the breathing. Because it is so low-impact, and can be done sitting or standing, it is accessible to seniors and the medically challenged, making it suitable for recovering from a wide variety of health issues. People practice throughout China and worldwide for self-healing, recreation, exercise, relaxation, preventive medicine, and meditation. Qi Gong also has a strong connection and application to the martial arts.

The lineage of Qi Gong is complex, as one might expect of a practice that goes back 4,000 years. Many varieties have been handed down by renowned teachers, and their lineage guarded vigorously. Others have evolved out of practices that people have used to recover from serious illnesses. Most contemporary practices fall under the general categories of medical, spiritual, intellectual, life-nourishing and martial arts. It could be argued that Qi Gong is capable of improving one’s life in each of those ways.

The Five Elements Practice

My own experience with Qi Gong came 20 years ago when I had been diagnosed with a brain tumor. I was being given 18 months to live by conventional doctors, and I was investigating alternative approaches. I was referred to a Qi Gong teacher in San Rafael named Donald Rubbo. He taught a particular form of Qi Gong called Primordial Qi Gong, which has a long and respected lineage. I learned a practice based on the Five Elements which the Chinese assigned to nature: water, wood, fire, earth and metal. Each of these elements is tied to a compass direction, an internal organ, a season, an emotion and a color.

There were gentle movements and vocal sounds accompanying each of the elements. It began with facing the east and focusing on the element of wood, the liver, the emotion of anger, the color green and making a “Shhhh” sound. Then face south and focus on the element of fire, the heart, the emotion of manic joy, the color red and making a sound like “Haaah.” The next element was earth, associated with its own season of late summer, thus “adding” a fifth season to correspond to the five elements. Facing southwest, the focus was on autumn, the spleen, the emotion of worry and the color yellow. Then face west and embrace the fall season, the metal element, the lungs, grief or doubt, the color white and make a hissing sound. Finally face north, where the focus was winter, water, the kidneys, fear and the making of a “Whooo” sound.

Afterwards, practitioners were encouraged to recharge the body’s three dantiens – energy receptacles in the abdomen, chest and head – by raising hands over head and visualizing a ball of Qi energy the size of a basketball and slowly lowering this imaginary ball through the head and torso, descending to the abdomen, while making a “Heeee” sound. This is known as the triple burner and is found in many Qi Gong practices.

Obviously I recovered, otherwise you wouldn’t be reading this. I believe Qi Gong, along with other alternative strategies, helped me through my brain tumor. Much as quiet practices such as meditation and tai chi, Qi Gong, can do much to optimize the body’s energy flow and lead to greater well-being.

If you are interested in exploring Qi Gong for yourself, we can recommend Lee Holden, a Qi Gong instructor who offers individual and online classes. His website can be accessed at https://www.holdenqigong.com. A YouTube video of an excellent 20-minute daily routine can be found at https://youtube.com/watch?v=pj4qo2KL9f4&feature=share

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