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Author: Rositsa Tashkova, Master of Molecular Biology and Microbiology

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The desire for faster results, greater strength and endurance and accumulation of muscle mass sometimes lead active athletes to the decision to take supplements. It is well knownthat "heavy chemistry" harms you and yet it remains the easier choice.

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But sport requires perseveranc and strong will&nbsp;- these are the qualities that the athlete should be proud of. Nature can also help - with herbs.

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In this article, we will look at data from a scientific review published in 2018 in the Journal of the International Society of Sports Nutrition [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Herbal_medicine_for_sports_a_review_29568244" target="_blank" rel="noopener">ref.1</a>], which details the most commonly used herbs among active sports people, as well as their properties.

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What properties of herbs may help you with active sports

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Medicinal plants provide the body with essential substances such as carbohydrates, fats and nucleic acids, as well as a number of secondary metabolites: terpenoids, alkaloids and phenolic compounds.

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They have important biological properties:

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<ul>
<li style="font-weight: 400;" aria-level="1">antiallergic,</li>
<li style="font-weight: 400;" aria-level="1">anti-inflammatory,</li>
<li style="font-weight: 400;" aria-level="1">with a protective effect on the liver (hepatoprotective),</li>
<li style="font-weight: 400;" aria-level="1">antibacterial,</li>
<li style="font-weight: 400;" aria-level="1">antiviral,</li>
<li style="font-weight: 400;" aria-level="1">anti-cancer,</li>
<li style="font-weight: 400;" aria-level="1">anti-thrombosis,</li>
<li style="font-weight: 400;" aria-level="1">anti-plaque build-up in blood vessels,</li>
<li style="font-weight: 400;" aria-level="1">protecting the heart (cardioprotective),</li>
<li style="font-weight: 400;" aria-level="1">dilateling blood vessels (vasodilator).</li>
</ul>

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Their antioxidant properties are also of great importance as they support muscle recovery, keep energy high during intense sports and reduce oxidative stress from workouts.

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What are the benefits of antioxidants for health and which foods are richest to them

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Whether a plant will exhibit these properties in full depends on many factors, including the method the active substances are extracted and the place where the herb grew.

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It should be taken into account that some plants and products based on herbal extracts may contain doping substances banned in sports. This is of particular importance to professional athletes.

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Some herbs and herbal substances such as ginseng, caffeine and ephedrine are rich in antioxidants and are among the best candidates for improving muscle performance.

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Ginseng   (Panax ginseng) may increase vitality and energy

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Ginseng is known for its ability to increase vitality and energy.

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There are several types of ginseng: Asian ginseng, Korean ginseng (Panax notoginseng), Chinese ginseng (Panax ginseng), American ginseng, Canadian ginseng (Panax quinquefolius) and Siberian ginseng (Eleutherococcus senticosus).

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Chinese ginseng is well-studied and has been found to possess anti-inflammatory and anabolic action, it is an antioxidant, brain function stimulant and immunostimulant and improves endurance. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Effects_of_Panax_ginseng_extract_on_exercise_induced_oxidative_stress_16355078" target="_blank" rel="noopener">ref.2</a>]

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Since ginseng is a strong antioxidant, it facilitates recovery after intense training.

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The powerful effects of the herb should not be ignored. Ginseng should be avoided by energetic, nervous, tense people, as well as those prone to hysteria and suffering from schizophrenia. It should not be taken in combination with other stimulants, medicines or during treatment with hormones.

Ginseng-(Panax-ginseng)-may-increase-vitality-and-energy_1_6

 Ginseng: 8 reasons why the Chinese call it the "Queen of Herbs"

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Green tea (Camellia sinensis) has a strong antioxidant effect

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Green tea contains caffeine, catechin, theobromine, theophylline - they are responsible for its ability to increase endurance, improve antioxidant protection and oxidation of muscle lipids in healthy people and in those suffering from diabetes.

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In addition, green tea increases levels of glycerol and epinephrine in plasma after sprinting in athletes and untrained men. Due to its strong antioxidant effect, green tea reduces oxidative damage as a result of active sports.

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Green tea: 9 unexpected health benefits and how to prepare it

Cayenne-(Capsicum-frutescens,-Capsicum-annuum)

Cayenne (Capsicum frutescens, Capsicum annuum)

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It's also called Cayenne pepper. Capsaicin is the substance that causes both the hotness of Cayenne pepper (and hot peppers in general) and the tonic properties similar to those of caffeine.

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Capsaicin has been found to reduce muscle soreness, increase muscle strength and increase endurance. It is a stimulant and has anti-inflammatory and analgesic effect.

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Chillies will make you healthier - find out what science says

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Cordyceps sinensis and Cordyceps  guangdongensis mushroom

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According to some studies, supplements with cordyceps extract may increase resistance to muscle fatigue by improving lactic acid production, heart rate variability and blood pressure. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Anti_fatigue_property_of_Cordyceps_guangdongensis_and_the_underlying_mechanisms_23363066" target="_blank" rel="noopener">ref.4</a>]

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Mushrooms - a weapon with huge potential in the fight against cancer. Part 1

Common-myrtle-(Myrtus-communis)

Common myrtle (Myrtus communis)

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Recent studies have demonstrated the benefits of the myrtle fruits as a supplement in sports. According to one study, taking a myrtle supplement for 4 weeks (3.4 mg/kg/day) can increase anaerobic indicators, serum proteins and iron and reduce triglycerides in moderately trained athletes. [<a href="https://www.minervamedica.it/en/journals/medicina-dello-sport/article.php?cod=R26Y2017N02A0150" target="_blank" rel="noopener">ref.5</a>]

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Other plants that improve endurance

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Other herbs and plants that can improve endurance thanks to their caffeine content are:

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<ul>
<li style="font-weight: 400;" aria-level="1">Coffee (Coffea arabica)</li>
<li style="font-weight: 400;" aria-level="1">Guarana (Paullinia cupana) - the active compounds in guarana are alkaloids: caffeine, theophylline, theobromine, tannins and saponins. Surprisingly, it contains a greater amount of caffeine than most plants - 3.6% to 5.8% caffeine, compared to 1% to 2% in coffee.</li>
<li style="font-weight: 400;" aria-level="1"><a href="https://www.bioseek.eu/en/eng/research/pubmed/Effects_of_Panax_ginseng_extract_on_exercise_induced_oxidative_stress_16355078" target="_blank" rel="noopener"></a>Yerba mate (Ilex paraguayensis - it is assumed that the caffeine contained in yerba mate, cola and guarana is more likely to be beneficial to health than the caffeine in coffee or tea. According to one study, taking yerba mate supplements reduces body fat and waist-to-hip ratio in obese people without significant negative effects [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Effects_of_Panax_ginseng_extract_on_exercise_induced_oxidative_stress_16355078" target="_blank" rel="noopener">ref.3</a>], but it is good to keep in mind that yerba mate can increase blood pressure and heart rate.</li>
</ul>

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Several other plants such as yohimbe (Pausinystalia johimbe ), spirulina (Arthrospira platensis and Arthrospira maxima), moringa (Moringa oleifera), balamool (Sida cordifolia) and camu camu (Myrciaria dubia) have been used as a source of proteins, minerals and vitamins (vitamin B12 and vitamin C). They have been found to reduce body weight and increase endurance in runners and bodybuilders.

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Herbs can successfully replace aggressive synthetic substances used in sports by offering a safer and healthy alternative. However, it is good to consult specialists in the field and monitor your health if you decide to take any supplement or herb.

<a href="https://www.bioseek.eu/en/eng/research/pubmed/Herbal_medicine_for_sports_a_review_29568244" target="_blank" rel="noopener">Herbal medicine for sports: a review</a>, 2018, Journal of the International Society of Sports Nutrition

<a href="https://www.bioseek.eu/en/eng/research/pubmed/Effects_of_Panax_ginseng_extract_on_exercise_induced_oxidative_stress_16355078" target="_blank" rel="noopener">Effects of Panax ginseng extract on exercise-induced oxidative stress</a>, 2005, Journal of Sports Medicine and Physical Fitness

<a href="https://www.bioseek.eu/en/eng/research/pubmed/Effects_of_Panax_ginseng_extract_on_exercise_induced_oxidative_stress_16355078" target="_blank" rel="noopener">Beneficial effects of green tea: a literature review</a>, 2010, Journal of Sports Medicine and Physical Fitness

<a href="https://www.bioseek.eu/en/eng/research/pubmed/Anti_fatigue_property_of_Cordyceps_guangdongensis_and_the_underlying_mechanisms_23363066" target="_blank" rel="noopener">Anti-fatigue property of Cordyceps guangdongensis and the underlying mechanisms</a>, 2013, Pharmaceutical Biology

Effect of Myrtus Communis supplementation on anaerobic performance and selected serum biochemical parameters, 2017, Med dello Sport

Tea is the second most common drink after water. Tea, which is prepared from the leaves of the Camellia sinensis plant is 3 types: green, oolong and black - depending on the degree of oxidation of the leaves. The most oxidized are the leaves of black tea, not so much of the oolong tea and the leafs of green tea are not oxidized at all.

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Crohn's disease is a chronic recurrent inflammation of the gastrointestinal tract. It belongs to a group of conditions called inflammatory bowel diseases. The disease can affect the entire digestive system and cause symptoms such as diarrhea, serious weight loss, abdominal pain, general fatigue and others. The clinical picture is very similar to ulcerative colitis, and this makes it difficult to differentiate them.

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Fasting is becoming more and more popular among different groups of people – from active sports to obese people. The reason is that fasting, also known as intermittent fasting, has noticeable benefits both on our appearance and on our health. Its impact on diseases such as diabetes, dementia and cardiovascular disease is the subject of increased scientific interest and research.

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Brewer's yeast is a rich source of B vitamins, the biologically active form of chromium, as well as potassium, zinc, iron, magnesium and proteins. It can increase the energy and resistance of the body, improve digestion, glucose tolerance in type 2 diabetes, may help for beautiful and healthy skin and hair.

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Insomnia is the medical term for insomnia. It is a widespread condition that affects sleep quality and inevitably affects our productivity during the day. Perhaps you also wonder if you do not suffer from it, if you don't easily fall asleep or wake up too often at night, and during the day you feel drowsy and lethargic. In this article, we will look at what may be the reasons that lead to insomnia and whether you can help yourself.

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Gin hides its origin not as a summer drink, but as a healing agent in the arsenal of traditional medicine.

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Love active sports? Here are the herbs you need for strength and endurance

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 Love active sports? Here are the herbs you need for strength and

Rositsa Tashkova-Kacharova

Tea is the most common drink after water. Tea, which is prepared from the leaves of the Camellia sinensis plant is 3 types: green, oolong and black - depending on the degree of oxidation of the leaves.

Black tea is consumed much more often than green tea - about 78% of consumption falls on it, and only 20% - on the green.

The less oxidized the leaves, the more valuable substances are preserved in tea, so green tea is much more healthy than black tea. It is extremely rich in antioxidants and the polyphenol epigallocatechin-3-gallate (EGCG) - the most common catechin in tea, which holds most of its healthy qualities.

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Green tea is traditionally used in China and India, but has already gained great popularity worldwide and is easily accessible. Epigalloatechin gallate is also used as an ingredient in a number of dietary supplements.

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In this article, we will consider what are the health benefits of green tea.

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How to prepare the best cup of green tea

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Before we focus on the health benefits of green tea, let's first learn how to properly prepare it.

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If you use green tea leafs (not bag tea) - the required amount is only one pinch for 250 ml of hot water, no more.

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After the water boils, allow it to cool for 2 minutes, then pour it over the tea. Otherwise the catechines may break down by the boiling water. If you do not like it bitter, let it soak for just 2 minutes.

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Add lemon to the tea - this will improve the absorption of useful substances. But do not add milk.

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Green tea for a healthy heart

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According to a 2016 study among the Chinese population, even low consumption of green tea is associated with a severely reduced risk of atrial fibrillation [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Low_dose_green_tea_intake_reduces_incidence_of_atrial_fibrillation_in_a_Chinese_population_27683043" target="_blank" rel="noopener">ref.1</a>].

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In addition, it was found that the long-term daily use (6 months) of black or green tea lowers blood pressure. The effect of green tea is even greater. This is probably due to the catechins contained in it, as they dilate blood vessels and therefore - lower the pressure.

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Green tea can also lower bad cholesterol (LDL), which also lowers the risk of developing cardiovascular disease due to atherosclerosis - people who regularly drink green tea have a 30% lower risk of death caused by cardiovascular disease (heart attack and stroke). [<a href="https://academic.oup.com/jn/article/138/8/1548S/4750815" target="_blank" rel="noopener">ref.2</a>]

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Green tea can also have a beneficial effect in arrhythmia sufferers.

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Green tea protects your brain

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One of the most important active compounds in green tea - epigallocatechin-3-gallate (EGCG) is attributed to the anti-inflammatory and neuroprotective properties of this plant. EGCG inhibits the production of inflammatory mediators such as TNF-α, IL-1β and IL-6 (interleukins) and exerts protection on the nervous system.

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Green tea has anti-inflammatory effects that can protect the CNS from neurodegenerative diseases such as multiple sclerosis. In addition, it regulates energy consumption in the body, which can relieve fatigue - a common symptom of multiple sclerosis.

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More about multiple sclerosis read in the article <a href="/p/17_dostpni_bilki_v_pomoshch_na_stradashchitie_ot_mnozhiestviena_sklieroza_e283f90a_9560_4d6e_9921_d3260c14b70c" target="_blank" rel="noreferrer">17 affordable herbs to help sufferers of multiple sclerosis</a>.

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Green tea may help in autoimmune disease

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Green tea has been found to alleviate the symptoms of certain autoimmune diseases [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Green_tea_EGCG_T_cells_and_T_cell_mediated_autoimmune_diseases_22020144" target="_blank" rel="noopener">ref.3</a>] - studies have been conducted in animal models of rheumatoid arthritis and Sjogren's syndrome, and the results are encouraging.

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Probably this is due to the immunosuppressive&nbsp;properties of the substance EGCG in green tea. [<a href="https://pubmed.ncbi.nlm.nih.gov/17935769/" target="_blank" rel="noopener">ref.4</a>]

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According to a study published in Nature, consuming green tea can help sufferers of autoimmune uveitis - inflammation and edema that can damage the tissues of the eye and lead to impaired vision or blindness. [<a href="https://www.nature.com/articles/s41598-019-38868-1" target="_blank" rel="noopener">ref.5</a>]

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Green tea may increase your concentration and energy

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Green tea contains both a little caffeine and the amino acid L-theanine, which have a positive influence on brain functions. The two substances have a synergistic effect and complement each other, leading to a moderate, stable and smooth peak of energy.

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Green tea is a strong antioxidant

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Antioxidants are substances that suppress oxidation and neutralize the negative effects of free radicals. Polyphenols are the most common antioxidants found in plant food and beverages.

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As mentioned, green tea is very rich in polyphenols and the EGCG catechin. Catechin affects the molecular mechanisms involved in angiogenesis, the breakdown of extracellular matrix, the regulation of cell death and multidrug resistance in cancers and related diseases.

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Read more about antioxidants in the article What are free .

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Anti-cancer properties ofgreen tea

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Chronic inflammation is one of the causes of the development of cancers, and the antioxidants contained in green tea can offer some protection against it.

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To take full advantage of the antioxidants contained in green tea, it may be a good idea not to add milk to the tea, as it can reduce their absorption in the body.

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Various clinical studies have revealed that green tea can protect against certain cancers, and EGCG has been found to inhibit the incidence of tumors in various organs: liver, stomach, skin, lung, mammary gland, prostate and colon. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Green_tea_catechin_epigallocatechin_3_gallate_EGCG_mechanisms_perspectives_and_clinical_applications_21827739" target="_blank" rel="noopener">ref.6</a>]

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Green tea can be useful independently or in combination with conventional therapeutic means to stop the development of the tumor and / or treat malignancies in humans.

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Green tea may help bad breath

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Green tea has shown antibacterial activity against some bacteria: Porphyromonas gingivalis, Prevotella intermedia and Prevotella nigrescens in laboratory conditions. This makes it potentially useful for therapy for certain conditions such as gum inflammation, gingivitis and halitosis (bad breath), for example.

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Green-tea-may-prevent-diabetes

Green tea may prevent diabetes

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According to a 2009 overview [<a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/773949" target="_blank" rel="noopener">ref.7</a>] looking at the results of 7 studies and over 280,000 people, tea consumption seems to lower the risk of developing type 2 diabetes. The same goes for regular and decaffeinated coffee.