Can Curcumin Boost the Benefits of Exercise? by Dr. Mercola
Can Curcumin Boost the Benefits of Exercise?
September 22, 2017 • 14,497views
Story at-a-glance
Endothelial
cells that line your arteries and veins are metabolically active and
contribute to your heart health, blood pressure and immune function
You
can positively affect endothelial dysfunction using a combination of
curcumin and exercise that boosts your nitric oxide secretion
Turmeric,
a spice made yellow by the chemical curcumin, may be grown indoors or
outside, and used in your salads or added to a delicious drink; if you
are pregnant, nursing, have gallbladder issues or approaching surgery
you should not use turmeric essential oil
By Dr. Mercola
Lining the walls of your arteries and veins are endothelial cells.
The amount of connective tissue or smooth muscle surrounding each of
your blood vessels will vary depending upon the location of the vessel
and the function, but every single artery or vein is lined with a thin
single layer of endothelial cells — called the endothelium — that play a
unique and important function in your body.
Despite the fact your endothelium is composed of only a
one-cell-thick lining in your blood vessels, taken together they weigh
just over 1 kilogram (2.2 pounds),1 and laid end to end could wrap around the Earth four times.2
These cells are multifunctional as a paracrine and endocrine organ,
secreting hormones that affect cells in the immediate area and
throughout your body.
Endothelial cells are vital and affected by several factors,
including specific nutrients and exercise. Research demonstrates the
addition of curcumin with exercise may increase benefits to your
endothelial cell function and improve the function of your heart.3
Endothelial Function Is at the Heart of Many Dangerous Diseases
Your endothelial cells line vessels from your heart to the smallest
capillaries that feed your body's cells and organs. These cells control
the permeability of your vessels, allowing white blood cells to pass
into and out of the bloodstream.4
Each cell has receptors that sense the stress of blood flow over the
surface. Your endothelial cells then signal this information to your
surrounding cells in order that blood vessels may adapt to accommodate
the flow.
Your endothelial cells are also capable of movement and cell division
to protect areas of the vessel walls that may become damaged. In this
case, neighboring cells multiply and move to cover the exposed area.
This occurs not only in existing vessels, but the cells also create new
blood vessels. For example, during a woman's menstrual cycle,
endothelial cells are responsible for reconstructing the uterine lining
each month.5
This proliferation occurs not only during normal bodily processes,
but also in cases where the body is injured. After a cut, your
endothelial cells trigger a burst of capillary growth in the area to
support the repair process. A localized infection may also increase
capillary growth that recedes when the inflammation diminishes. These
cells are also involved in the regulation of hemostasis, or stopping the
flow of blood through clotting,6 and in regulating the flow of blood through your vessels.
Endothelial cells play a role in your immune system, in coagulation after wounding, and in the production of the extracellular matrix, or noncellular components7
present in most tissues that provide a physical framework and initiate
vital biochemical cues required for tissue differentiation.8
Additionally, they take part in cells' reactions to physical or
chemical stimuli and in metabolic functions to regulate vasomotor tone
and inflammatory response.9
Based on the function of the endothelial cells in your arterial and
venous system, it should come as no surprise that dysfunction is related
to a number of dangerous health conditions, including atherosclerosis,10hypertension and Type 2 diabetes11 and a significant reduction in nitric oxide (NO) production.
Exercise Improves Endothelial Function and Health
The effect of exercise on your overall health has been
well-documented and studied. The specific effect exercise has on
endothelial function speaks to the mechanism behind clinical
improvements you may experience. For instance, exercise boosts blood
flow and stress on the arterial walls, both of which results in an
increase in NO production and bioavailability.12 Consistent exercise may have the effect of reducing cardiovascular disease by preserving or improving endothelial function.
Research has demonstrated the benefits to your endothelial function and NO production in just one bout of moderate aerobic exercise.13 This means that while consistent exercise
is best, it is never too late to experience the benefits of exercise to
your blood vessels. Individuals with chronic diseases such as systemic
lupus erythematosus14 or cardiovascular disease15 also experience the benefits of exercise on their endothelial function.
The benefits of exercise are not permanent, however. Just as one bout
of exercise boosts your endothelial function, research demonstrates
that once you stop exercising you do not continue to enjoy the benefits
of past efforts. In a study of 209 people who all experienced a heart
attack, researchers evaluated endothelial function before and after four
weeks of exercise training and then again one month later, after the
participants were asked to stop exercising.16
The participants were randomized into groups that underwent aerobic
training, resistance training, resistance and aerobic training, or no
training. Predictably, those who did no training experienced no
improvement in their endothelial function. However, the improvement to
function in the other three groups was independent of the type of
exercise they did. In other words, all three groups experienced the same
degree of improvement and all lost this improved function after one
month of detraining.
These benefits may be related to the role your endothelial cells play in relaxing your blood vessels and lowering your blood pressure in response to blood flow.17
The force generated across the endothelium with increased blood flow
may be necessary for the release of vasoactive chemicals, helping to
preserve endothelial cell stability and function.18
Combination of Exercise and Curcumin May Improve Your Endothelial Function
Pharmaceutical companies have tried to produce anti-inflammatory
pills that might have the same effect, thus increasing their revenue
stream. These companies are banking on finding a group who would rather
take a pill than make lifestyle changes. However, a pill affects only
one factor — reducing inflammation — often accompanied by a laundry list
of dangerous side effects, while making lifestyle changes affects your
whole health.
One of the most anti-inflammatory foods known is turmeric.
A number of studies have been done on curcumin, the yellow coloring in
the spice turmeric. In one study, researchers from Japan compared the
effects of about a teaspoon of curcumin per day to 30 to 60 minutes of
exercise.19 Both groups experienced improved endothelial function.
Another study evaluated hemodynamics in the central arteries, as
impairment of the endothelium may lead to stiffening of the arteries or
atherosclerosis. In this study the researchers found the combined effect
of taking curcumin and exercise was to reduce left ventricular
afterload in the subjects.20 The researchers commented:21
"The magnitude of the improvement achieved by curcumin treatment
was comparable to that obtained with exercise. Therefore, regular
ingestion of curcumin could be a preventive measure against
cardiovascular disease in postmenopausal women."
Afterload is the resistance the heart must overcome to eject blood
through the aortic valve. By reducing left ventricular afterload, the
stress on the heart muscle declines, decreasing the potential risk for
left ventricular hypertrophy and reducing blood pressure. The underlying
mechanism behind endothelial dysfunction is directly or indirectly
related to oxidative stress that reduces the bioavailability of NO.22
Nitric Oxide Feeds Your Endothelial Cells
In this video I demonstrate a modified version of an exercise called
the Nitric Oxide Dump, initially developed by Dr. Zach Bush. I recommend
doing this exercise three times a day to boost your NO production. It
only takes about three minutes to stimulate the release of NO, which
causes your blood vessels to expand reducing your blood pressure,23 decreases platelet aggregation, thereby reducing your risk of heart attack and is a powerful anabolic stimulant increasing lean body mass.
NO is a soluble gas synthesized from L-arginine in your endothelial cells.24
When bioactivity of NO is diminished in your coronary arteries it may
result in constriction, reducing the amount of oxygen supplied to your
heart.25
This contributes to myocardial ischemia, or death of heart tissue.
Reduced NO activity may also facilitate vascular inflammation and
oxidation of lipoproteins, both precursors to atherosclerotic plaques.
Pharmaceutical companies and researchers have investigated options to
reverse endothelial dysfunction by enhancing the release of NO using
drugs. However, as I demonstrate in the video above, you have the power
to release NO into your bloodstream several times a day using a method
that has no side effects and takes very little time.
In pathological states, including heart disease, Type 2 diabetes and
hypertension, there is a serious imbalance in the endothelial
equilibrium, triggering worsening of the same condition.26 Therefore, NO plays an essential role in your health and vitality.
Prolonged Sitting May Damage Your Arteries by Triggering Endothelial Dysfunction
The dangers from prolonged sitting are well-documented in the
literature. Your body was designed for movement, with nearly 300 joints
meant to help your body move in directions through three planes.
Extended sitting makes active changes in your body that promote Type 2
diabetes, obesity and cardiovascular disease, even if you work out daily
and are very fit. These conditions increase your risk for premature
death.
Millions of people suffer the effects of sitting for long periods.
It's estimated that most Americans will sit between eight and 15 hours
each day.27
This is time spent commuting back and forth to work, sitting behind a
desk all day and watching television at night. In fact, unless you track
the time you sit, you may be surprised by the number of hours you spend
in the seated position.
A recent study published in the Annals of Internal Medicine found the amount of time you spend sitting is directly related to your risk of developing cardiovascular disease, Type 2 diabetes, cancer and experiencing premature death, despite the amount of exercise you get each day.28
The study evaluated over 8,000 participants to make these conclusions.
The good news from this study is that those who sit for less than 30
minutes at a time had the lowest risk of an early death, nearly 55
percent less than those who sit for longer periods.29
Lead author, Keith Diaz, Ph.D., a research scientist from Columbia
University Department of Medicine, believes simple guidelines to
"exercise more" are not specific enough to be useful. He commented:30"We
think a more specific guideline could read something like, 'For every
30 consecutive minutes of sitting, stand up and move/walk for five
minutes at a brisk pace to reduce the health risks from sitting.'"
Within one hour of sitting without moving, blood begins to pool in
your lower extremities and pelvis, triggering changes to your
endothelial function. Researchers found participants only had to sit for
one hour before changes in venous pooling in the calf and a decrease in
calf blood flow was noted. These changes resulted in an increase in
arterial pressures and minor changes in heart rate and cardiac output.31 Diaz went on to comment on another pathway that prolonged sitting affects, saying:32
"There is evidence that suggests, but does not prove, that it
could be about how our body handles blood sugar. We think it's through a
kind of diabetic pathway. When our muscles are inactive, they are not
using blood sugar, and we know that blood sugar can wreak terrible
consequences on our body. Poor blood sugar control is thought to be one
of the ways sitting increases one's risk for heart disease or death."
How to Incorporate Turmeric in Your Nutritional Plan
Decades of damage to human health from pharmaceutical drugs have
taught that there is no single magic bullet to make you, or keep you,
healthy. Instead there are multiple choices you make every day that
ultimately affect your risk for disease. Incorporating exercise and
curcumin into your daily regimen are two positive choices.
I highly recommend that you sit for no longer than 15 minutes before
getting up to stretch and walk for three to four minutes. Incorporate
the Nitric Oxide Dump exercise I demonstrate in the video above during
three of those periods, being sure that you allow for at least two hours
between sessions.
As curcumin is one of the chemicals found in turmeric, and
consumption of the entire plant often affords the benefit of nutrients
working synergistically, I recommend considering adding turmeric to your
garden. The health benefits from turmeric not only include supporting
your endothelial function and reduced cardiovascular disease, but are
also associated with a reduced risk of Alzheimer's disease, cancer,
Parkinson's disease and osteoarthritis. It may also help wound healing
and protect against cataracts and liver damage.
You can grow turmeric in your backyard or in indoor containers. The
plants take about 10 months to mature. Fresh or dried root may be used
for meat rubs or marinades, chopped fresh and added to your salad or
used in a ginger and turmeric latte.
Ginger Turmeric Latte
Ingredients:
1 teaspoon fresh, grated turmeric or dried turmeric spice
Combine the grated turmeric and ginger, coconut sugar, coconut oil
and sea salt in a blender. In a small saucepan, heat the almond milk
over medium heat until simmering.
Pour the hot almond milk into the blender and whirl until smooth and
frothy.
Turmeric essential oil may also be used topically. However, it is
highly concentrated so it should be diluted with a carrier oil. Prior to
use, it is also advisable to do a skin test to ensure you aren't
allergic to the oil.33
Pregnant and nursing women are advised to avoid using turmeric
essential oil, as are people who suffer from gallbladder problems or
taking anticoagulant or antiplatelet medication. As the oil may slow the
clotting process, it is essential you don't use it prior to surgery
since it could trigger excessive bleeding.34
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