From athletic performance to stress and sleep management, nutrition plays a vital role in areas we may not previously thought diet could have such a huge influence. This week’s Nutrition News evaluates recently published articles on these subject areas including exploring how probiotics may play a role in muscle recovery and how a botanical supplement could better support cortisol levels in stressed individuals.
Find out more here.
Potential of probiotics in muscle recovery
The potential benefits of Lactobacillus plantarum PS128 (PS128) as an antioxidant supplement to support muscles against fatigue and support exercise recovery post-strenuous activity have surfaced in a recent study reported by NutraIngredients in the article “Probiotics may reduce muscle fatigue, improve recovery: RCT”.
Lactobacillus plantarum is a species of beneficial bacteria found in various fermented foods and in the human gastrointestinal tract. As a lactic acid bacterium, it plays a crucial role in supporting digestive health by promoting a balanced gut microbiome. This bacterium is known for its resilience in various environmental conditions, allowing it to thrive in the digestive system and offer potential health benefits.
Focused on evaluating Lactobacillus plantarum's impact on muscle fatigue and electromyography (EMG) activity after a half-marathon (HM), the study utilised a double-blind, repeated-measures design. Participants were divided into two groups: the PS128 group (PSG) received two PS128 capsules daily for four weeks, while the placebo group (PLG) consumed two placebo capsules over the same period. Measurements of maximal voluntary isometric contraction (MVIC) and EMG activity were taken at various intervals before and after the HM.
The results showcased significant differences between the groups. MVICs of knee extensors in the PLG decreased notably post-HM compared to the PSG across multiple time points, indicating greater muscle fatigue in the placebo group. EMG activity metrics, including median power frequency (MDF) and integrated EMG (iEMG), highlighted consistent decreases in PLG compared to PSG, particularly in the VMO muscle group, indicating decreased neuromuscular efficiency in the placebo group.
Significantly, the PS128 group exhibited more favourable outcomes in terms of maintaining MDF, iEMG, and peak torque post-exercise, implying a potential role for PS128 in preventing exercise-induced muscular decline.
The findings suggest that probiotic supplementation could potentially stave off declines in muscular activity and efficiency following vigorous exercise. For individuals engaged in recreational running or similarly demanding physical activities, integrating probiotic supplementation like Lactobacillus plantarum might serve as a promising strategy to alleviate post-exercise muscle fatigue.
This study sheds light on the potential role of probiotic supplementation in supporting muscle recovery post-exercise and further gives credit to the theory of a link between gut health and athletic performance.
Poor sleep management could have a negative impact on cognitive health
Irregular sleep isn't just about restless nights—it could also be linked to cognitive health and put us at a higher risk of dementia. A recent study reported in the article “Irregular Sleep Patterns May Increase Risk for Dementia” by Healthline, which tracked 88,094 individuals over roughly 7 years, found that those with erratic sleep patterns faced a 53% increased risk of developing dementia compared to those with more consistent sleep cycles.
Researchers analysed participants' sleep regularity using wrist devices, creating a score based on their sleep patterns. This irregular sleep was strongly associated with a heightened dementia risk, independent of sleep duration or disturbances. According to Matthew Pase of Monash University, this underscores the importance of not just sleep duration but also sleep regularity in preserving cognitive health.
Pase and his team are now exploring whether a regular sleep routine could enhance memory and are delving into the potential connections between sleep regularity and conditions like Alzheimer's disease.
Sleep experts emphasise the significance of circadian rhythms—the body's natural sleep-wake cycles, synchronised with environmental light—to maintain a healthy sleep pattern. Irregular sleep disrupts this system and might contribute to cognitive decline, as study explains.
Consistency matters and it is recommended to maintain a steady bedtime and wake-up schedule, creating a conducive sleep environment, avoiding stimulating activities before bed, and regular exercise to support sleep. Dr. Tallavajhula emphasises that a regular sleep schedule is fundamental and can train the mind for more consistent rest.
However, for shift workers or those with unpredictable schedules, maintaining a routine can be challenging. In such cases, sticking to a fixed alternative schedule might help mitigate the impacts of irregular sleep, suggests the study’s authors.
Ultimately, this study reinforces the importance of not just getting enough sleep but also sticking to a consistent sleep schedule to support cognitive health and overall well-being.
Study suggests ashwagandha could offer stress support
The surge in botanical supplement usage worldwide has highlighted the popularity of substances such as Withania somnifera (WS), known as ‘Ashwagandha’ or ‘Indian ginseng’. This plant, rooted in traditional medicine for over 2500 years, has been a key remedy in Ayurveda, Unani, and Chinese medicinal systems.
Research, as reported in the article “Ashwagandha may reduce cortisol levels in stressed individuals, review finds” indicates ashwagandha’s vast potential, with studies suggesting it holds antimicrobial, neuroprotective, and cardio-protective properties, while human studies suggest benefits for male fertility and cognitive support. Ashwagandha is recognised for its adaptogenic capabilities, in particular, supporting resistance to stress. However, while it may reduce adrenal activity, prolonged stress can lead to chronic health issues.
Ashwagandha supplements primarily derive their active ingredients from the roots, and their composition varies based on extraction methods, growth phases, and geographic factors. Withanolides, especially withaferin A and withanolide D, contribute significantly to ashwagandha's effects, alongside alkaloids and other secondary metabolites with therapeutic potential.
Understanding ashwagandha's effects on cortisol secretion remains a focal point in research into stress management. Withaferin A and other ashwagandha components might interact with glucocorticoid receptors, affecting cortisol levels and influencing sleep regulation through GABA modulation. Research indicates ashwagandha's role in improving sleep quality, anxiety, and insomnia via GABA pathways and its impact on REM and non-REM sleep phases.
Numerous studies suggest ashwagandha's potential to reduce cortisol levels in stressed individuals, but its long-term effects on adrenal function and other hormone levels remain unclear. Therefore, it is important to consult your healthcare practitioner before considering introducing ashwagandha to your diet. While further research is needed, stress support is an important area of dietary research and this study stands as further evidence supporting the link between nutrition and mental health.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.