The Endocannabinoid system, named after the plant that led to it’s finding, helps play a role in regulating processes like sleep, mood, stress, appetite, memory and your immune system. Endocannabinoids are neurotransmitters that bind to cannabinoid receptors and activate this system.
When someone consumes or uses cannabis, the endocannabinoid system is activated by the cannabinoids in the plant. This is why medical cannabis can be used to treat certain conditions relating to mood or sleep etc. However, there are other non-medical ways besides cannabis that can stimulate the endocannabinoid system and work towards better regulation of these processes.
Medium and high-intensity exercise has been shown to activate the endocannabinoid system. Research shows that exercise can significantly increase the regulation of cannabinoid receptor 1 (CB1) and increase CB1 sensitivity. Medium-intensity exercise includes things like endurance training, weight training, jogging, cycling, swimming laps or sex. High-intensity exercise includes things like HIIT workouts and intense training.
Stretching and massages have many health benefits. Stretching helps with flexibility but more importantly it can help reduce stress, increase blood flow to your muscles and improve your ability to perform physical activities by increasing your range of motion. One study found that regular stretching and massage increased endocannabinoid levels over 150%.
Emotional stress for extended periods has been shown to dampen the endocannabinoid system because of the body’s increased cortisol levels. To reduce stress, try including uplifting activities when possible. Examples include: exercise; yoga; meditation; more sleep.
Alcohol directly affects your body’s receptors. It is thought that high levels of alcohol might impair the endocannabinoid system by impeding receptors from processing of cannabinoids. Impeding this process upsets the system’s ability to regulate.
Omega-3 fatty acids: These acids are used to create your cannabinoid receptors and maintain them. You can find omega-3 fatty acids in hemp, but also in supplements like fish oil, seeds and legumes.
Caffeinated Drinks: Regular and chronic caffeine caffeine consumption has been linked to the sensitivity of cannabinoid receptors, though the effects wear off shortly after halting consumption of caffeine. Note, caffeine can also disrupt sleep and increase wakefulness. It is best to consume early in the day.
Tea: Tea contains catechins, an antioxidant. Researchers have found that catechins in tea target and bind to cannabinoid receptors. Drinking tea, specifically green tea, can help to lower cortisol (a stress hormone) and provide other anti-inflammatory, and neuroprotective effects.
Fruits and vegetables: Flavonoids are a diverse group of plant compounds found in almost all fruits and vegetables as well as tea, some beans, herbs, nuts and spices. Generally, the more colorful the food, the more flavonoids it contains. Note, flavonoids are reduced when food is cooked versus eaten raw. Because flavonoids bind to endocannabinoid system receptors, they can contribute to pain relief.
Cruciferous vegetables: Diindolylmethane (DIM) is an anti-carcinogenic compound found in cruciferous vegetables such as broccoli, cauliflower, brussel sprouts, cabbages and kale. Studies show that DIM reduces inflammation when it binds to endocannabinoid receptors.
Extra virgin olive oil: Extra Virgin Olive oil has numerous health benefits, particularly because of its strong anti-inflammatory effects due to it containing a compound called oleic acid. Oleic acid is known to reduce blood pressure, increase fat burning to help with weight loss and protect cells from free radical damage, among other health benefits. Caution: Oil is calorie dense and too much could lead to weight gain.
Nuts and seeds: Agmatine within nuts and seeds is known to help reduce pain, treat drug addiction and enhance pain killing effects of cannabinoids. It increases cannabinoid action by signalling through the endocannabinoid receptors.
Sources:
A Simple Guide to the Endocannabinoid System
Boost Your Endocannabinoid System
Cannabis, the Endocannabinoid System and Immunity—the Journey from the Bedside to the Bench and Back
Effects of caffeine on striatal neurotransmission: focus on cannabinoid CB1 receptors