The Everything Guide to Herbal Remedies (31 page)
Read The Everything Guide to Herbal Remedies Online
Authors: Martha Schindler Connors
Despite the U.S. epidemic of overweight, many Americans have gotten the memo from the medical community regarding the importance of physical activity and fitness. The government reports that the number of adults who get the recommended amount of physical activity (at least thirty minutes a day, five days a week) and perform the recommended minimum amount of strength training (at least two days a week) has increased in the last few years, especially among women. At the same time, plenty of people are hitting the gym for decidedly different reasons, as both men and women face plenty of societal pressures to be (or at least look) fit—women striving to be thin, men to be strong and muscular.
Store shelves are brimming with supplements promising to deliver ripped muscles, increased strength, and bottomless endurance. Many of these products are targeted at athletes looking to wring just a little bit more out of their training, while others are aimed at sedentary folks looking for a shortcut to a better physique. Substances that improve your exercise performance—they help you run faster, lift more weight, or ride your bicycle longer—are called
ergogenic aids.
Unfortunately, many of the OTC products being sold in drug and health food stores (and on the Internet) aren’t going to do much for you, and some might even be dangerous. For example, experts advise against combining herbal stimulants like guarana
(Paullinia cupana),
bitter orange
(Citrus aurantium),
and caffeine.
However, there are herbs that have been used traditionally and safely, for thousands of years, to improve physical performance and appearance—and that really can help modern folks, too. They include:
| • Asian ginseng (Panax ginseng) | Research has shown that Asian ginseng can improve exercise performance in cyclists and runners. Other studies show that American ginseng (Panax quinquefolius) can decrease muscle damage in athletes. |
| • Coffee (Coffea arabica) | Caffeine has been shown to increase strength, reduce fatigue, and boost performance, particularly in endurance activities and other “submaximal” efforts (less so in sprinting and other activities that use short bursts of energy). It also helps muscles recover, post-workout. Guarana (Paullinia cupana), mate (Ilex paraguarensis), and tea (Camellia sinensis) are also sources of caffeine. |
| • Cordyceps (Cordyceps sinensis) | These inedible and very unappetizing fungi (they grow on insect larvae) are used to treat high cholesterol and fatigue in Traditional Chinese Medicine. Modern studies show that taking cordyceps extracts can increase aerobic fitness. |
| • Maritime pine (Pinus pinaster) | Research shows that taking pine extracts improves exercise performance in treadmill runners. |
| • Eleuthero (Eleutherococcus senticosis) | Eleuthero has demonstrated performance-boosting benefits and seems to allow athletes to train more intensely with less fatigue. |
| • Pineapple (Ananas comosus) | Bromelain, an enzyme extracted from pineapple plants, has been shown to reduce exercise-induced muscle damage and soreness. |
Men who “bulk up” in order to play better football (or just look beefier at the beach) may be doing long-term harm to their bodies. A new study shows that building excessive muscle mass can contribute to metabolic syndrome, a group of conditions including high cholesterol, elevated blood sugar, and excessive weight gain, which is a proven risk factor for diabetes and cardiovascular disease.
America is in the midst of an energy crisis—a physical energy crisis. Scan any magazine (or scroll through the TV channels) and you’d believe that we’re all asleep at our desks or just trudging through the day with barely enough energy to make it home, let alone hit the gym or have any brilliant thoughts. The medical term for feeling pooped is
anergia.
Feeling listless, tired, or fatigued is universal. Everyone has an energy shortfall at some point. Psychological pressures—a stressful job, a jam-packed social calendar—or a shortfall of sleep can leave you stressed out, which drains both your physical and mental energy.
Many people don’t realize that fatigue—feeling tired, distracted, or sleepy—can be a sign of dehydration. Being even slightly low on liquids can significantly affect your physical abilities as well as your mental acuity and mood. Be sure you’re getting six to eight cups of water a day—more if you’re exercising a lot.
In most cases, low energy isn’t anything to worry about, but it can be a sign of trouble (such as anemia, depression, or heart or kidney dysfunction). Anergia is not just part of the aging process, nor is it a necessary side effect of modern living. If you feel lethargic more often than not, wake up feeling tired, or nap more than two hours a day, see your doctor.
Commercial “energy” products are often based on stimulants—chemicals that increase your heart rate and other actions of the nervous system to make you feel more alert and energetic.
Many products contain caffeine or synephrine, a stimulant similar to ephedrine (found in ephedra, or
Ephedra sinica,
which was recently banned by the Food and Drug Administration) that comes from bitter orange
(Citrus aurantium).
Stimulants provide a short-lived boost that can leave you feeling worse than before. Too much can cause restlessness and irritability, physical and psychological dependence, sleep disturbances, and other problems.
Some energy bars and drinks also contain lots of protein, which is an essential part of your diet and necessary for optimal functioning
(and fighting fatigue). But most people can get enough protein from the foods they eat, and getting more than the recommended amounts won’t make you healthier, fitter, stronger, or more energetic. Too much protein can cause weight gain, and way too much can cause kidney and heart problems.
Other energy products contain lots of sugar, which provides a short-term boost but can leave you feeling more tired later.
Experts advise keeping your caffeine intake to 300 mg a day from all sources, including supplements. Caffeine is typically listed on a label under the name of its source (often an herb). These include cocoa
(Theobroma cacao),
cola
(Cola acuminata),
grapefruit
(Citrus paradisi),
guarana
(Paullinia cupana),
mate
(Ilex paraguariensis),
and tea
(Camellia sinensis).
Some energy products also pile on the carbohydrates, which are essential (they’re the body’s main source of fuel) but plentiful enough in most American’s diets. These ingredients won’t do much to perk you up either, and also add unnecessary calories. Here are some better ideas:
| • Ashwagandha (Withania somnifera) | This is a traditional Ayurvedic remedy that’s shown the ability to boost energy and offset both physical and psychological stress, including the stress caused by sleep deprivation. |
| • Asian ginseng (Panax ginseng) | One of the bestselling herbs for increasing overall energy, Asian ginseng has been used for centuries to relieve fatigue and offset the effects of stress. Modern research shows it can stabilize blood sugar levels and improve physical and mental performance. |
| • Guarana (Paullinia cupana) | Guarana is a central nervous system (CNS) stimulant and appetite suppressant (it’s got about three times the caffeine of coffee). Small doses can boost your energy and endurance and speed weight loss. |
| • Maca (Lepidium meyenii) | Maca grows in the Andes and is a classic remedy for low energy and stress. It’s also a CNS stimulant, and research shows it can also keep blood glucose levels steady, increase stamina, and improve both memory and mood. |
| • Rhodiola (Rhodiola rosea) | Rhodiola can boost physical and mental energy. In separate studies, doctors on the night shift and students at exam time showed better mental performance after taking rhodiola. Other research shows it can increase endurance and reduce physical fatigue. |
Savory herbs and spices make a great stand-in for many dietary no-nos, such as salt (you’re not supposed to get more than 2,400 mg—about a teaspoon of table salt—a day; most Americans get 3,000 to 7,000 mg). Fragrant spices like nutmeg
(Myristica fragrane),
black pepper
(Piper nigrum),
and turmeric
(Curcuma longa)
can replace salt in some dishes.
Food has many connotations: Prestige (filet mignon and expensive cabernet), social consciousness (free-range chicken), moral standards (strictly vegan), or even a busy lifestyle (anything microwaveable). But food should also represent a decision to fuel one’s body with the healthiest options around.
Ascorbic acid, or vitamin C, is a powerful weapon against obesity. Separate studies have shown that people who get the recommended levels (that’s 75 mg a day for women, 90 mg for men) oxidize 30 percent more fat during moderate exercise than people who don’t, meaning skimping on C makes it harder to lose body fat.