Yeast Infection, Candida, Diabetes and the Raw Food Diet
January 25, 2010
Filed under Diet And Nutrition
The reason that tied candidiasis, fungal infections and diabetes with raw food is that all three of these things can be cured with raw food. And Type 2 – diabetes. Do not believe me? Do a quick search on Google "first" for 30 days, and diabetes. "People with diabetes are more prone to candida too.
Candida is the cause of fungal infections, to cure your candida, you automatically get a yeast infection, and release. Candida, the symbol of candidiasis, is caused by hypertrophy of Candida albicans in the body. Sugar, stress, stress, antibiotics, the pill is the reason that the peak of the population and can cause problems for your body. The sugar is what fuels, ie people who eat a diet high in sugar, probably. People with diabetes, probably a history of high consumption of sugar, so a risk to the risk to others.
In any case, try to wait for the consumption of raw materials for 30 days and life changing results. Raw food has been introduced to Tyra Banks Show, and even material Woody Harrison Foodista – bet you did not know, you must complete an incredible amount of energy, lose a few kilos and detoxify all at once. With the first I do not want raw meat or dairy products. The media, including raw foods such as pineapple, young coconut, avocado, pomegranate, melon, tomato, etc. There are more nutrients in cooked foods and has much less sugar. If you do not know what to eat stir the mixture with fresh fruit. Or in a salad with nuts, fruits and vegetables.
A conscientious diner
While the first step in a diet is the best way to make a conscious diner. It's not only food in my mouth. Avoid highly processed foods like white flour with nothing inside. Junk food with lots of sugar, fruit juice, cola drinks, fried foods. At Coca-Cola, a drink of water. Participation of more and more fruits and vegetables in your diet changed completely into you. Be sure to eat enough calories.
Click here to like this post.What Is Phendrexin XR?
August 31, 2009
Filed under Diet Reviews
Getting the decision to start reducing weight is the first step in beating obesity in a similar way that it is with tobacco users and alcoholics. If you have spent months, and a fortune on weight loss plans and dieting pills that just did not work, you are probably very frustrated.
There are many weight loss supplements, different diets and all kinds of other things besides. All these “magic†tablets have come and gone many with effective effects, numerous that just didn’t work and some with undesired side effects.
A good weight loss product should be capable to squash your appetite, give you an energy boost and increase your metabolism. What’s important, the process should be done safely and based on the natural components that can satisfy your cravings and feelings of hunger. One of the cool diet supplements to have hit the market place and is getting good results is Phendrexin.
Phendrexin XR – What Is It?
Phendrexin XR claims to be one of the top fat burners because of its extreme formula. Phendrexin XR is a weight reduction supplement made by Supreme Brands LLC. This company also makes Colotrim, and green tea supplements.
Phendrexin XR Ingredients
The manufacturers of Phendrexin are a little bit secretive about their product’s formula. However, all the important components are known. The first is Hoodia Gordonii, an appetite suppressant that has been shown effective in clinical trials. It is came from a South African plant known for treating indigestion and infection.
Additional folklore adds that it is applied as an appetite suppressant for South Africans on long-term hunting trips. You know that pure Hoodia Gordonii is really an impressive appetite suppressant.
Another Phendrexin component is green tea. Green tea is a natural source of caffeine, a stimulant that can supercharge thermogenesis (increased metabolism). Phendrexin also contains the Brazilian diuretic cha de bugre as well as magnolia bark, banaba, and l-theanine.
Magnolia bark may not sound very appetizing, but it is gaining popularity for its proposed ability to control the stress hormone cortisol. Banaba has been proven for its power to control blood sugar. And l-theanine may increase feelings of relaxation when combined with caffeine (such a Phendrexin’s green tea).
Phendrexin XR Advantages
- Phendrexin XR consists of components that have been proven in medical studies.
- You will still eating the food you prefer, just lesser servings.
- The official product site provides a free trial.
- Phendrexin contains ingredients with added health benefits.
Phendrexin – Concluding Word
Phendrexin’s known recipe is promising simple because of Hoodia Gordonii is especially favourite on the weight loss scene, and green tea can increase metabolism. While the manufacturer provides a free trial, try before you buy.
Grab competent ideas in the topic of how to loose weight – welcome to your individual knowledge base.
7 Good Immune-enhancing Foods That Aids To Prevent Medical Disorders
August 30, 2009
Filed under Diet And Nutrition
The human immune system acts as the body’s major defense that continually shields us from virus, bacteria and infection. Numerous experiments have confirmed and concluded that diet hold a vital part in promoting our immunity. Nonetheless, there are still a lot of things that we need to learn and comprehend to efficiently equip ourselves of the information on how to build the immune system up. Phythochemicals, essential fatty acids, and probiotics are all essential elements of an ideal immune natural food regimen. Eating nourishing immune foods raises your chances of bypassing several types of dreaded conditions.
Take time to look into the following immune natural power foods that can significantly assist in bolstering our immunity against ailments and help us redeem full control over our body’s core defense system.
Acai Berry
Found in the stunning rainforests of Amazon, this wonderful immune-boosting food is a very strong antioxidant. As a matter of fact, it carries the highest ORAC (Oxygen Reducing Absorbance Capacity) defeating blueberries and strawberries (which are also acknowledged as perfect sources of antioxidants). Antioxidants eradicate free radicals in the body, and prevent the acquisition of cancer immune system.
Yogurt
A probiotic-abundant food that is now extremely popular. Moreover, most professionals advocate eating yogurt instead of gobbling junk foods. Yogurts are excellent snack foods because they are healthful and rich in live excellent bacteria. It is significant to obtain yogurts with active cultures because these beneficial live microorganisms helps to boost our digestive health.
Red and green cabbage
Classified under the Brassica family, cabbages are ideal in enhancing the body’s immunity. They are superb addition to any dish due to their usefulness. Other kinds of vegetables under the brassica family include kale, brussel sprouts, cauliflower and broccoli. The typical types of cabbage typically utilized in most dishes are bokchoy, red, green and napa cabbage. Remember to involve cabbages in your food regimen to aid build perfect immune system support.
Flaxseeds
Flaxseeds are types of protein-wealthy foods, which are also jam-packed with omega-3 fatty acids, lignans and fiber. They are usually integrated in breads, grain products and tortilla chips. The best means to expend flaxseeds is to mill them so you can expediently sprinkle them on cereals, several dishes and even coffee.
Beans
Beans are another kind of protein-rich foods that are widely sold in the market. Canned beans are expedient healthy, quick cheap meals but aim to pick those with less sodium content, or just stick with dried organic beans. They are good immune natural super foods that sustain strong immunity to fight ailments, and are also wealthy in antioxidants.
Garlic
Garlic is one of the well-acknowledged super immune foods that have countless of health benefits. By romping and walloping them, you are escalating the number of healthy compounds present in garlic. Experts propose waiting at least 15 minutes after peeling the garlic before cooking them to ensure that you will obtain its maximum health benefits.
Berries
Berries are high in antioxidants and excellent immune-boosting foods. Blueberries, strawberries and blackberries are just some of the few kinds of berries that should be included in your eating plan. They assist fight off immune system disease by mounting cell immunity and clearing free radicals.
Keep in mind to integrate these 7 immune natural disease-fighting foods to aid build your immune system as well as to uphold a robust mind and body!
All About The Author
Edwin Sproat Jr is zealously devoted to having excellent health. If you want to acquire valuable immune system facts, unite with Ed and other Eexceller users for they now know the secrets on how to uphold GOOD HEALTH. Through the teachings of Nutritional Immunology, they were able to recognize the significance of eating natural and wholesome foods. For more details, visit the Eexceller site.
10 for the Road: Essential Nutrients for Endurance Athletes
August 12, 2009
Filed under Crossfit, Diet And Nutrition, Running, Triathlon
By Alan Christianson, N.D
Quite simply, athletes need more nutrients than less-active people. They demand more from their bodies than even average fitness buffs and so must compensate with the right nutrients from foods or supplements to keep performance—and recovery—at its peak.
The more intense the exercise or sport, the greater the body's nutrient needs. Athletes who participate in endurance sports—those that involve more than one hour of consistent activity—have specific needs because of what they demand from their bodies. For example, athletes lose more electrolytes, such as magnesium, potassium and sodium, through perspiration and must diligently replace them. The wear and tear of intense activity may necessitate increased intake of antioxidants such as vitamin E, which can help protect muscle cells from oxidative damage. Since muscle-tissue breakdown is common during intense exercise, athletes also need more proteins to repair the tissues.
To keep their bodies performing optimally, endurance athletes should be familiar with these 10 important nutrients.
The first seven essential supplements are the minerals calcium, iron, magnesium, potassium, selenium, sodium and zinc. Their benefits range from keeping bones strong to minimizing fatigue.
- CALCIUM This may be the most important nutrient for an athlete. In a survey of more than 10,000 male and female athletes ages 7 to 50, fewer than half consumed 1,000 mg of calcium daily.1 The recommended dietary intake ranges from 1,000 to 1,500 mg/day depending on age and gender.
For female athletes, calcium intake is of particular concern. Excessive training—more than seven hours per week—may cause hormonal declines in young girls that can stop menstruation. This hormonal decline also compromises bone formation, possibly leading to premature, irreversible osteoporosis.2 Recent research shows that male endurance athletes of all ages experience testosterone deficits that also can cause osteoporosis.3
Athletes should monitor their calcium intake. Dairy foods can supply the required amounts unless sensitivities exclude them from the diet. But a diet without dairy foods requires supplements. All athletes should make sure they get 1,200 to 1,500 mg of calcium daily from food or supplements. Drinking a cup of skim milk, for example, provides about 300 mg of calcium.
- IRON For the casual athlete who trains less than four hours per week, iron deficiency is no more of a concern than for a sedentary person. But athletes who train for six or more hours per week often have iron-deficiency anemia and should be checked yearly for the condition. Female athletes who are unable to correct such mild anemia through diet can benefit from supplements.4
(26.2 miles)
Triathlons
(swim, bike, run)
Ultramarathons
(50 or 100 miles) Athletes use iron stores more quickly than nonathletes and, considering the neurologic effects of anemia on children and teens who engage in rigorous sports, adequate intake of iron is quite important.5 The recommended dietary allowance (RDA) for iron ranges from 10 to 15 mg/day—an amount easily acquired from food. In the absence of anemia, athletes shouldn't take any supplemental iron because it raises the risk of heart disease and colon cancer.
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Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.9 Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest. Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.10
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from 2.6 to 3.5 hours—the group that took selenium showed less cellular damage.12 Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.13
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.14 Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance. Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.18 Prevent Oxidative Damage
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance. Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.20 The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day. Protein and Glutamine
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.14 Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.23
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.26 A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.26 Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
References 1. Guezennec CY, et al. Is there a relationship between physical activity and dietary calcium intake? A survey in 10,373 young French subjects. Med Sci Sports Exerc 1998 May;30(5):732-9. 2. Voss LA, et al. Exercise-induced loss of bone density in athletes. J Am Acad Orthop Surg 1998 Nov-Dec;6(6):349-57. 3. Bennell KL, et al. Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes. Br J Sports Med 1996 Sep;30(3):205-8. 4. Eichner ER. Sports anemia, iron supplements, and blood doping. Med Sci Sports Exerc 1992 Sep;24(9 Suppl):S315-8. 5. Weaver CM, et al. Exercise and iron status. J Nutr 1992 Mar;122(3 Suppl):782-7. 6. Altura BM, et al. Magnesium depletion impairs myocardial carbohydrate and lipid metabolism and cardiac bioenergetics and raises myocardial calcium content in-vivo: relationship to etiology of cardiac diseases. Biochem Mol Biol Int 1996 Dec;40(6):1183-90. 7. Lukaski HC, et al. Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Int J Sport Nutr, 1995;5 Suppl:S74-83. 8. Seelig M. Magnesium deficiency in the pathogenesis of disease. New York: Plenum Press; 1980. 9. Wenk C, et al. Methodological studies of the estimation of loss of sodium, potassium, calcium and magnesium through the skin during a 10 km run. Z Ernahrungswiss 1993 Dec;(4):301-7. 10. Tarnopolsky MA, et al. Mixed carbohydrate supplementation increases carbohydrate oxidation and endurance exercise performance and attenuates potassium accumulation. Int J Sport Nutr 1996 Dec;(4):323-36. 11. Venditti P. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med 1997 Oct;18(7):497-502. 12. Tessier F, et al. Muscle GSH-Px activity after prolonged exercise, training, and selenium supplementation. Biol Trace Elem Res, 1995 Jan-Mar;47(1-3):279-85. 13. Persson-Moschos M, et al. Plasma selenoprotein P levels of healthy males in different selenium status after oral supplementation with different forms of selenium. Eur J Clin Nutr 1998 May;52(5):363-7. 14. Hiller WD, et al. Medical and physiological considerations in triathlons. Am J Sports Med 1987 Mar;(2):164-7. 15. Cordova A. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev 1995 Fall;19(3):439-45. 16. Cordova A, et al. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998;42(5):274-82. 17. Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987;21(1-2):223-8. 18. Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 19. Rokitzki L, et al. Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr 1994 Sep;4(3):253-64. 20. Simon-Schnass I, et al. Influence of vitamin E on physical performance. Int J Vitam Nutr Res 1988;58(1):49-54. 21. Lemon PW, et al. Do athletes need more dietary protein and amino acids? Int J Sport Nutr 1995 Jun;5 Suppl:S39-61. 22. Shephard, RJ, et al. Immunological hazards from nutritional imbalance in athletes. Exerc Immunol Rev 1998;4:22-48. 23. Rohde T, et al. The immune system and serum glutamine during a triathlon. Eur J Appl Physiol 1996;74(5):428-34. 24. Newsholme EA, et al. The proposed role of glutamine in some cells of the immune system and speculative consequences for the whole animal. Nutrition 1997 Jul-Aug; 13(7-8):728-30. 25.Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 26.Castell LM, et al. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol 1996;73(5):488-90.
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Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.9 Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest. Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.10
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from 2.6 to 3.5 hours—the group that took selenium showed less cellular damage.12 Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.13
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.14 Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance. Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.18 Prevent Oxidative Damage
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance. Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.20 The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day. Protein and Glutamine
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.14 Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.23
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.26 A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.26 Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
References 1. Guezennec CY, et al. Is there a relationship between physical activity and dietary calcium intake? A survey in 10,373 young French subjects. Med Sci Sports Exerc 1998 May;30(5):732-9. 2. Voss LA, et al. Exercise-induced loss of bone density in athletes. J Am Acad Orthop Surg 1998 Nov-Dec;6(6):349-57. 3. Bennell KL, et al. Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes. Br J Sports Med 1996 Sep;30(3):205-8. 4. Eichner ER. Sports anemia, iron supplements, and blood doping. Med Sci Sports Exerc 1992 Sep;24(9 Suppl):S315-8. 5. Weaver CM, et al. Exercise and iron status. J Nutr 1992 Mar;122(3 Suppl):782-7. 6. Altura BM, et al. Magnesium depletion impairs myocardial carbohydrate and lipid metabolism and cardiac bioenergetics and raises myocardial calcium content in-vivo: relationship to etiology of cardiac diseases. Biochem Mol Biol Int 1996 Dec;40(6):1183-90. 7. Lukaski HC, et al. Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Int J Sport Nutr, 1995;5 Suppl:S74-83. 8. Seelig M. Magnesium deficiency in the pathogenesis of disease. New York: Plenum Press; 1980. 9. Wenk C, et al. Methodological studies of the estimation of loss of sodium, potassium, calcium and magnesium through the skin during a 10 km run. Z Ernahrungswiss 1993 Dec;(4):301-7. 10. Tarnopolsky MA, et al. Mixed carbohydrate supplementation increases carbohydrate oxidation and endurance exercise performance and attenuates potassium accumulation. Int J Sport Nutr 1996 Dec;(4):323-36. 11. Venditti P. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med 1997 Oct;18(7):497-502. 12. Tessier F, et al. Muscle GSH-Px activity after prolonged exercise, training, and selenium supplementation. Biol Trace Elem Res, 1995 Jan-Mar;47(1-3):279-85. 13. Persson-Moschos M, et al. Plasma selenoprotein P levels of healthy males in different selenium status after oral supplementation with different forms of selenium. Eur J Clin Nutr 1998 May;52(5):363-7. 14. Hiller WD, et al. Medical and physiological considerations in triathlons. Am J Sports Med 1987 Mar;(2):164-7. 15. Cordova A. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev 1995 Fall;19(3):439-45. 16. Cordova A, et al. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998;42(5):274-82. 17. Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987;21(1-2):223-8. 18. Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 19. Rokitzki L, et al. Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr 1994 Sep;4(3):253-64. 20. Simon-Schnass I, et al. Influence of vitamin E on physical performance. Int J Vitam Nutr Res 1988;58(1):49-54. 21. Lemon PW, et al. Do athletes need more dietary protein and amino acids? Int J Sport Nutr 1995 Jun;5 Suppl:S39-61. 22. Shephard, RJ, et al. Immunological hazards from nutritional imbalance in athletes. Exerc Immunol Rev 1998;4:22-48. 23. Rohde T, et al. The immune system and serum glutamine during a triathlon. Eur J Appl Physiol 1996;74(5):428-34. 24. Newsholme EA, et al. The proposed role of glutamine in some cells of the immune system and speculative consequences for the whole animal. Nutrition 1997 Jul-Aug; 13(7-8):728-30. 25.Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 26.Castell LM, et al. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol 1996;73(5):488-90.
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Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.9 Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest. Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.10
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from 2.6 to 3.5 hours—the group that took selenium showed less cellular damage.12 Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.13
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.14 Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance. Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.18 Prevent Oxidative Damage
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance. Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.20 The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day. Protein and Glutamine
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.14 Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.23
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.26 A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.26 Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
References 1. Guezennec CY, et al. Is there a relationship between physical activity and dietary calcium intake? A survey in 10,373 young French subjects. Med Sci Sports Exerc 1998 May;30(5):732-9. 2. Voss LA, et al. Exercise-induced loss of bone density in athletes. J Am Acad Orthop Surg 1998 Nov-Dec;6(6):349-57. 3. Bennell KL, et al. Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes. Br J Sports Med 1996 Sep;30(3):205-8. 4. Eichner ER. Sports anemia, iron supplements, and blood doping. Med Sci Sports Exerc 1992 Sep;24(9 Suppl):S315-8. 5. Weaver CM, et al. Exercise and iron status. J Nutr 1992 Mar;122(3 Suppl):782-7. 6. Altura BM, et al. Magnesium depletion impairs myocardial carbohydrate and lipid metabolism and cardiac bioenergetics and raises myocardial calcium content in-vivo: relationship to etiology of cardiac diseases. Biochem Mol Biol Int 1996 Dec;40(6):1183-90. 7. Lukaski HC, et al. Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Int J Sport Nutr, 1995;5 Suppl:S74-83. 8. Seelig M. Magnesium deficiency in the pathogenesis of disease. New York: Plenum Press; 1980. 9. Wenk C, et al. Methodological studies of the estimation of loss of sodium, potassium, calcium and magnesium through the skin during a 10 km run. Z Ernahrungswiss 1993 Dec;(4):301-7. 10. Tarnopolsky MA, et al. Mixed carbohydrate supplementation increases carbohydrate oxidation and endurance exercise performance and attenuates potassium accumulation. Int J Sport Nutr 1996 Dec;(4):323-36. 11. Venditti P. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med 1997 Oct;18(7):497-502. 12. Tessier F, et al. Muscle GSH-Px activity after prolonged exercise, training, and selenium supplementation. Biol Trace Elem Res, 1995 Jan-Mar;47(1-3):279-85. 13. Persson-Moschos M, et al. Plasma selenoprotein P levels of healthy males in different selenium status after oral supplementation with different forms of selenium. Eur J Clin Nutr 1998 May;52(5):363-7. 14. Hiller WD, et al. Medical and physiological considerations in triathlons. Am J Sports Med 1987 Mar;(2):164-7. 15. Cordova A. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev 1995 Fall;19(3):439-45. 16. Cordova A, et al. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998;42(5):274-82. 17. Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987;21(1-2):223-8. 18. Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 19. Rokitzki L, et al. Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr 1994 Sep;4(3):253-64. 20. Simon-Schnass I, et al. Influence of vitamin E on physical performance. Int J Vitam Nutr Res 1988;58(1):49-54. 21. Lemon PW, et al. Do athletes need more dietary protein and amino acids? Int J Sport Nutr 1995 Jun;5 Suppl:S39-61. 22. Shephard, RJ, et al. Immunological hazards from nutritional imbalance in athletes. Exerc Immunol Rev 1998;4:22-48. 23. Rohde T, et al. The immune system and serum glutamine during a triathlon. Eur J Appl Physiol 1996;74(5):428-34. 24. Newsholme EA, et al. The proposed role of glutamine in some cells of the immune system and speculative consequences for the whole animal. Nutrition 1997 Jul-Aug; 13(7-8):728-30. 25.Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 26.Castell LM, et al. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol 1996;73(5):488-90.
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Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.9 Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest. Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.10
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from 2.6 to 3.5 hours—the group that took selenium showed less cellular damage.12 Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.13
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.14 Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance. Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.18 Prevent Oxidative Damage
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance. Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.20 The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day. Protein and Glutamine
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.14 Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.23
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.26 A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.26 Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
References 1. Guezennec CY, et al. Is there a relationship between physical activity and dietary calcium intake? A survey in 10,373 young French subjects. Med Sci Sports Exerc 1998 May;30(5):732-9. 2. Voss LA, et al. Exercise-induced loss of bone density in athletes. J Am Acad Orthop Surg 1998 Nov-Dec;6(6):349-57. 3. Bennell KL, et al. Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes. Br J Sports Med 1996 Sep;30(3):205-8. 4. Eichner ER. Sports anemia, iron supplements, and blood doping. Med Sci Sports Exerc 1992 Sep;24(9 Suppl):S315-8. 5. Weaver CM, et al. Exercise and iron status. J Nutr 1992 Mar;122(3 Suppl):782-7. 6. Altura BM, et al. Magnesium depletion impairs myocardial carbohydrate and lipid metabolism and cardiac bioenergetics and raises myocardial calcium content in-vivo: relationship to etiology of cardiac diseases. Biochem Mol Biol Int 1996 Dec;40(6):1183-90. 7. Lukaski HC, et al. Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Int J Sport Nutr, 1995;5 Suppl:S74-83. 8. Seelig M. Magnesium deficiency in the pathogenesis of disease. New York: Plenum Press; 1980. 9. Wenk C, et al. Methodological studies of the estimation of loss of sodium, potassium, calcium and magnesium through the skin during a 10 km run. Z Ernahrungswiss 1993 Dec;(4):301-7. 10. Tarnopolsky MA, et al. Mixed carbohydrate supplementation increases carbohydrate oxidation and endurance exercise performance and attenuates potassium accumulation. Int J Sport Nutr 1996 Dec;(4):323-36. 11. Venditti P. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med 1997 Oct;18(7):497-502. 12. Tessier F, et al. Muscle GSH-Px activity after prolonged exercise, training, and selenium supplementation. Biol Trace Elem Res, 1995 Jan-Mar;47(1-3):279-85. 13. Persson-Moschos M, et al. Plasma selenoprotein P levels of healthy males in different selenium status after oral supplementation with different forms of selenium. Eur J Clin Nutr 1998 May;52(5):363-7. 14. Hiller WD, et al. Medical and physiological considerations in triathlons. Am J Sports Med 1987 Mar;(2):164-7. 15. Cordova A. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev 1995 Fall;19(3):439-45. 16. Cordova A, et al. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998;42(5):274-82. 17. Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987;21(1-2):223-8. 18. Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 19. Rokitzki L, et al. Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr 1994 Sep;4(3):253-64. 20. Simon-Schnass I, et al. Influence of vitamin E on physical performance. Int J Vitam Nutr Res 1988;58(1):49-54. 21. Lemon PW, et al. Do athletes need more dietary protein and amino acids? Int J Sport Nutr 1995 Jun;5 Suppl:S39-61. 22. Shephard, RJ, et al. Immunological hazards from nutritional imbalance in athletes. Exerc Immunol Rev 1998;4:22-48. 23. Rohde T, et al. The immune system and serum glutamine during a triathlon. Eur J Appl Physiol 1996;74(5):428-34. 24. Newsholme EA, et al. The proposed role of glutamine in some cells of the immune system and speculative consequences for the whole animal. Nutrition 1997 Jul-Aug; 13(7-8):728-30. 25.Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 26.Castell LM, et al. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol 1996;73(5):488-90.
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Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.9 Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest. Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.10
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from 2.6 to 3.5 hours—the group that took selenium showed less cellular damage.12 Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.13
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.14 Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance. Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.18 Prevent Oxidative Damage
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance. Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.20 The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day. Protein and Glutamine
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.14 Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.23
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.26 A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.26 Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
References 1. Guezennec CY, et al. Is there a relationship between physical activity and dietary calcium intake? A survey in 10,373 young French subjects. Med Sci Sports Exerc 1998 May;30(5):732-9. 2. Voss LA, et al. Exercise-induced loss of bone density in athletes. J Am Acad Orthop Surg 1998 Nov-Dec;6(6):349-57. 3. Bennell KL, et al. Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes. Br J Sports Med 1996 Sep;30(3):205-8. 4. Eichner ER. Sports anemia, iron supplements, and blood doping. Med Sci Sports Exerc 1992 Sep;24(9 Suppl):S315-8. 5. Weaver CM, et al. Exercise and iron status. J Nutr 1992 Mar;122(3 Suppl):782-7. 6. Altura BM, et al. Magnesium depletion impairs myocardial carbohydrate and lipid metabolism and cardiac bioenergetics and raises myocardial calcium content in-vivo: relationship to etiology of cardiac diseases. Biochem Mol Biol Int 1996 Dec;40(6):1183-90. 7. Lukaski HC, et al. Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Int J Sport Nutr, 1995;5 Suppl:S74-83. 8. Seelig M. Magnesium deficiency in the pathogenesis of disease. New York: Plenum Press; 1980. 9. Wenk C, et al. Methodological studies of the estimation of loss of sodium, potassium, calcium and magnesium through the skin during a 10 km run. Z Ernahrungswiss 1993 Dec;(4):301-7. 10. Tarnopolsky MA, et al. Mixed carbohydrate supplementation increases carbohydrate oxidation and endurance exercise performance and attenuates potassium accumulation. Int J Sport Nutr 1996 Dec;(4):323-36. 11. Venditti P. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med 1997 Oct;18(7):497-502. 12. Tessier F, et al. Muscle GSH-Px activity after prolonged exercise, training, and selenium supplementation. Biol Trace Elem Res, 1995 Jan-Mar;47(1-3):279-85. 13. Persson-Moschos M, et al. Plasma selenoprotein P levels of healthy males in different selenium status after oral supplementation with different forms of selenium. Eur J Clin Nutr 1998 May;52(5):363-7. 14. Hiller WD, et al. Medical and physiological considerations in triathlons. Am J Sports Med 1987 Mar;(2):164-7. 15. Cordova A. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev 1995 Fall;19(3):439-45. 16. Cordova A, et al. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998;42(5):274-82. 17. Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987;21(1-2):223-8. 18. Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 19. Rokitzki L, et al. Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr 1994 Sep;4(3):253-64. 20. Simon-Schnass I, et al. Influence of vitamin E on physical performance. Int J Vitam Nutr Res 1988;58(1):49-54. 21. Lemon PW, et al. Do athletes need more dietary protein and amino acids? Int J Sport Nutr 1995 Jun;5 Suppl:S39-61. 22. Shephard, RJ, et al. Immunological hazards from nutritional imbalance in athletes. Exerc Immunol Rev 1998;4:22-48. 23. Rohde T, et al. The immune system and serum glutamine during a triathlon. Eur J Appl Physiol 1996;74(5):428-34. 24. Newsholme EA, et al. The proposed role of glutamine in some cells of the immune system and speculative consequences for the whole animal. Nutrition 1997 Jul-Aug; 13(7-8):728-30. 25.Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 26.Castell LM, et al. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol 1996;73(5):488-90.
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12 Reasons You’re So Tired and How to Bounce Back
When people ask you how you are, how do you respond? Do you say you're fine—or tired?
If you were too exhausted even to answer the question, you're not alone: Fatigue is endemic these days. Here are a dozen potential reasons behind that run-down feeling and how you can re-energize yourself.
1. You're bored.
Boredom happens when parts of your life have created a rut of routine, says clinical psychologist Judith Sills, Ph.D. "There's not enough zap in your brain," she says. Sills, author of The Comfort Trap (Viking, 2004), concedes that humans are creatures of habit, so routines are essential for life. But comforting routines and habits can become deadening. That's when lack of zing can translate into fatigue. There's a loss of energy when you have nothing to stimulate you, she says.
The fix: Do something new, Sills suggests. Even small changes, such as a two-day getaway, can be life-affirming. "There's a clear link between our emotions and the anticipation of satisfaction and physical energy," she says. Changing your routine also helps. Try driving down a different road or eating food you haven't tried before. "When you take in new information, your spirit feels a sense of possibility," says Sills. "It's mind food."
2. You have allergies.
Think of allergies as the body's way of fighting unwanted guests. The trouble starts when allergens, such as pollen, certain foods, or animal dander invade the mucous membranes of the eyes and throat, says Lily Pien, M.D., an allergist at The Cleveland Clinic. This triggers the body's antibodies to fight the invaders, causing a release of histamines. The body's reaction to the allergens is often excessive, leading to sneezing, shortness of breath or itching. "It's these reactions that wear you down, especially when they keep you from sleeping." she says.
The fix: "Don't misdiagnose yourself," says Pien, "Most people are allergic to more than one substance." She advises seeing an allergist and getting a skin test to determine the allergens that may be affecting you. Antihistamines and nasal steroid sprays are both typical treatments, she says, and adds that 20 percent of the U.S. population suffers from allergies.
3. You're over-caffeinated.
It seems like a contradiction, but caffeine, a stimulant to the central nervous system, can actually make you tired, says Cheryl Forberg, a registered dietician and the author of Positively Ageless: a 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale Books, 2008). A once-a-day dose in the morning in tea or coffee is fine, she says. But people can create a vicious cycle when they keep ingesting more caffeine to counteract the exhaustion they feel after the previous dose wears off. And, she adds, the cumulative effects of the day's caffeine—such as increased heart rate and a rise in blood pressure—can also keep you from getting a good night's sleep.
The fix: Consider antioxidant-rich green tea, says Forberg. A cup of green tea contains 50 mg of caffeine, compared to coffee's 137 mg and black tea's 65 mg. Not eating or drinking high-caffeine foods and drink—including dark chocolate and certain soft drinks—from late afternoon on is also a step towards restful sleep. Keeping caffeine to a minimum is the best way to go, she says.
4. You're multi-tasking.
Doing one thing at a time is a luxury for most people. But multi-tasking has its downside. "When you multi-task, you need to switch back and forth from one project to another and monitor all the projects simultaneously," says Neal Roese, Ph.D., a professor of psychology at The University of Illinois at Urbana-Champaign. Multi-tasking is a big drain on glucose, which fuels everything the brain does, he says. Not surprisingly, studies show that too much flitting from one task to another ultimately leads to errors and fatigue. Ingesting sugar may keep you going temporarily, but eventually you crash.
The fix: The trick, says Roese, is to keep your projects down to a minimum; he suggests no more than three at a time. Prioritizing your projects and taking the short frequent breaks that allow glucose levels to be restored are also useful strategies.
5. You're anemic.
People with anemia typically don't have enough red blood cells in their body. And, because these blood cells are the body's transportation system for oxygen, fewer of these cells mean less oxygen makes its way to the cells—including that of the brain. "People whose cells get less oxygen may be less able to concentrate and they may feel less energetic, says Alan Greene, M.D., clinical professor of pediatrics at Stanford University and the author of Raising Baby Green (Jossey-Bass, 2007). The most typical type is iron-deficiency anemia, but loss of blood cells through internal bleeding can also be a cause. He says anemia is especially harmful to children, who need the oxygen to fuel their developing bodies and brains.
The fix: Greene advises taking a blood test. On a complete blood count (CBC) test, a low hematocrit indicates anemia (hematocrit measures what proportion of blood volume is made up of red blood cells). Testing serum ferritin, a measure of the body's iron stores, can detect iron deficiency, which can cause symptoms even before full-blown anemia develops. Eating iron-rich foods like lean meat, poultry and beans can help increase the supply, especially when accompanied by foods high in vitamin C. Greene also suggests women and children take supplements that contain iron. Men should speak with their physicians first before taking iron supplements, as their bodies don't easily excrete any excess, and too much of the mineral can also be a cause of fatigue.
6. You have poor posture.
Standing up straight looks impressive and, it turns out, has health benefits. If you hunch your shoulders forward, don't equally distribute your weight on both feet, or create an inward curve in your lower back, you're setting yourself up for fatigue, says Kathleen Koch, an exercise physiologist at The Cleveland Clinic. That's because it's harder for blood to nourish muscles that are being held in inefficient positions typical of bad posture. "Reduced blood flow means your heart and lungs have to work harder, and this makes you tired," she says. Sitting improperly and even running with poor form has the same effect.
The fix: Koch suggests strength and core training to address poor posture. For example, she says to correct slouched shoulders—a sign that the chest muscles are disproportionately stronger—you need to strengthen the muscles in the upper back. Because poor posture is a good indicator of muscle imbalance, it's important to train all muscle groups equally, she says.
7. You have an underactive thyroid.
One of the top medical reasons for a slow metabolism and low energy is hypothyroidism, says Nunilo Rubio Jr., M.D., assistant professor of endocrinology at The University of Texas Medical School at Houston. Women are more predisposed to the condition, which is from the thyroid gland's secreting less of its hormones. This, in turn, causes fatigue, as well as weight gain, intolerance to cold, and dry hair and skin. Rubio calls it the "turtle effect." Unfortunately, in most cases, it's the body's own autoimmune response that's to blame. The antibodies involved gradually can damage and, in some cases, destroy the thyroid, a condition known as Hashimoto's thyroiditis. In severe cases, says Rubio, metabolism slows down so dramatically that the patient usually requires an intravenously administered dose of thyroid hormones.
The fix: Rubio suggests those suffering from fatigue ask their physician for a blood workup to determine the level of thyroid- hormone activity. If you're diagnosed as having hypothyroidism, a doctor will typically start thyroid-hormone replacement therapy. Once thyroid-hormone levels are restored, energy usually returns to previous levels. (Although iodine deficiency is often linked to hypothyroidism, most people in the U.S. get adequate amounts by using iodized salt and eating iodine-containing food.)
8. You have undiagnosed heart disease.
A heart that's unable to pump blood efficiently has to work harder to transport oxygen throughout the body. Fatigue is the result, says Nieca Goldberg, M.D., cardiologist and author of Dr. Nieca Goldberg's Complete Guide to Women's Health (Ballantine Books, 2008). Several conditions can cause the heart to overexert itself, including clogged arteries, high blood pressure and heart-valve problems. Typically, fatigue due to undiagnosed cardiovascular condition manifests after exertion.
The fix: If you've ruled out anemia, hypothyroidism and infection, and you still feel tired, it's important to get diagnosed for potential heart problems, says Goldberg. Tests typically include an echocardiogram to see how the blood is pumped through the heart, and a stress test to reveal arterial blockages. Not pinpointing heart disease as early as possible can mean more severe symptoms over time, such as shortness of breath and fluid build-up.
9. You're not exercising enough.
It seems counterintuitive that doing nothing can make you fatigued, but it's true. "If you move, you'll feel less tired," says Dr. Koch of The Cleveland Clinic. When you're sedentary, she says, your metabolic rate decreases and you burn fewer calories, so you feel exhausted. Exercise gets that metabolic rate up, which means more energy, and not only the physical kind. People who say they're tired are often depressed, says Koch. Exercise increases the production of dopamine, a hormone that's a mood enhancer.
The fix: Literally, start with small steps. Koch says that research confirms that even a 10- to 15- minute daily walk provides cardiovascular health benefits But, she advises, don't forget to include strength training in the mix, which helps build lean muscle mass. Overall, increasing your amount of weekly exercise means you'll be able to burn even more calories, she says. And that means even more energy at your disposal.
10. You're dehydrated.
At least half of our bodies and 92 percent of our blood consist of water. "Water serves as a medium for the body to perform its life-sustaining functions, such as regulating body temperature and eliminating waste," says Toby Amidor, a registered dietician in New York City. "If you don't ingest enough water to help these metabolic reactions occur, you'll become tired or lightheaded."
The fix: At the first sign of thirst or dizziness, all you need is a small amount of liquid, as little as half a cup or water or fruit juice, says Amidor. Although many people drink huge quantities of water daily as a matter of course, she says many experts now suggest that people simply heed the body's signals for hydration. The water in fruits and vegetables also count as part of your intake, says Amidor. The caveat, though, is that older people often lose their sense of thirst and need to be reminded to hydrate on a more regular basis. For the rest of us, making sure we have access to water as needed—in portable non-plastic containers—is a good option.
11. You're pre-diabetic.
Glucose supplies energy to the body and brain. It's not surprising that not enough glucose will make you extremely tired. But the same is true when you ingest too much, says Dr. Greene. Normally, the act of eating signals the body to produce insulin which, in turn, fuels the cells with energy. But, says Greene, when you're pre-diabetic, your body can become insulin-resistant—overeating or ingesting too many simple carbs is often a factor. The result is all that excess glucose doesn't get into the cells, but rather it gets stored as fat or spills into the urine, and you grow tired.
The fix: A fasting blood sugar test will determine if you're pre-diabetic, says Greene. If you fall into that category, consider it a wake-up call to change your eating and exercise habits. Greene recommends a Mediterranean-type diet, consisting of whole grains, lots of fruits and vegetables and moderate amounts of healthy fats.
12. You have sleep apnea.
Many people with sleep apnea don't even know they have it, says Michael Breus, Ph.D., a clinical psychologist in private practice whose specialty is sleep disorders. Sleep apnea, which is typically caused by anatomical problems, impels the sleeper to stop breathing, sometimes as many as 150 times an hour. When breathing shuts down, even for only a couple of seconds, there's less oxygen supplied to the brain. The body senses the danger and wakes you to breathe. "In severe cases, this constant waking is comparable to total sleep deprivation," says Breus, who's author of Beauty Sleep: Look Younger, Lose Weight and Feel Great through Better Sleep (Plume, 2007).
The fix: See a medical professional who's certified in sleep medicine or clinical sleep disorders, says Breus. You'll be referred to a sleep center for diagnosis. The most popular form of treatment is a continuous positive airway pressure machine (CPAP), which shoots air through the nasal passages and throat while you're asleep. Other solutions include using nose filters, dental appliances to help correct jaw displacement, or surgery to remove excess throat tissue which tends to accumulate in overweight people. Weight loss may eliminate the condition entirely in some cases, says Breus.
Source: Coeli Carr for MSN Health & Fitness
Recovery strategies to enhance performance and reduce injury
July 29, 2009
Filed under Diet And Nutrition, Outdoors Activities
| By Shawn Talbot, PhD. | ||
| In the realm of elite sport, scientists, coaches and athletes are aware that a hallmark of top-level athletic performance is an outstanding ability to recover from intense workouts and competition. And understanding how nutrition is linked to recovery is essential. For trail runners, full recovery after a big day pounding the dirt is often the difference between staying healthy and injury free or being stuck indoors due to illness or chronic pain.
The Downside to a Good Workout An ideal recovery strategy involves immediately replacing what your body lost during exercise through proper recovery nutrition. Nutritional Recovery Triad Since it can be difficult to drink enough during long, intense sessions, assume your body is dehydrated post-run and drink more than your thirst demands. Electrolyte beverages with a low sugar concentration are superior to water in the body’s ability to absorb and retain the fluid. Despite the wide variety of bars, gels and beverages, the bottom line is to select something that tastes good and your stomach can tolerate. A post-exercise snack immediately replaces the sugar stores burned off during exercise. Consuming carbohydrates and protein in liquid form (such as one-percent chocolate milk) is a convenient way to refuel and rehydrate simultaneously. As a rule of thumb, consume around 300 to 500 carbohydrate calories as soon as possible following exercise. Great snacks are banana with yogurt, a handful of nuts and an apple or a bowl of whole-grain cereal topped with berries and one-percent milk. Wash down solid food with plenty of water or sports drink. While rehydration and glycogen replacement replaces what your body lost, biochemical balancing restores the body’s chemistry to normal levels. Exercise-induced inflammation and oxidation damages muscles, lung tissue and temporarily suppresses the immune system. Until you have rested, you are at increased risk of colds, flu and other respiratory tract infections, injuries such as tendonitis, strains, stress fractures and overtraining which characterized by lethargy, depression and general moodiness. Anti-oxidant-rich berries (blueberries, blackberries and raspberries), most fruit juices (orange, grape, and apple) and dietary supplements containing flavonoids and inflammation-reducing enzymes help repair tissues. Foods containing these nutrients are pineapple and papaya, roasted soy nuts and other soy products containing immune-balancing beta-sitosterol. Powerful Protein Protein is made up of amino acids and is essential for rebuilding damaged muscle tissue and restoring immune system function. Protein-packed foods, such as milk or yogurt (non low-fat varieties) or a palm-sized portion of beef, poultry, fish or legumes (beans), provide amino-acid building blocks for tissue repair. The immune system uses proteins made up of glutamine and the three branched chain amino acids (BCAA) as fuel. Whey protein, found in some post-exercise recovery drinks and dairy products, is a decent source of all four essential amino acids, but some studies suggest that amino acid uptake is faster when consumed as isolated nutrients in the form of dietary supplements. Look for products that deliver effective levels of BCAAs (1500mg) and glutamine (1000mg) in the proper ratios for post-exercise immune system support. Don’t fall for the "more is better" gimmick, but instead look for products that back up their formulations with research studies on runners. All protein-containing foods will have some BCAAs and glutamine, but dairy products (because of their whey component) are a particularly good food source. Recovery-enhancing nutrition may be the most reliable method to improve your trail running. Don’t just eat something after coming off the trail; instead, give some thought to "functional eating." When to Eat What Evening Post-Workout Meal Over the Next Week Before the Next Big Outing Shawn Talbott holds a PhD in nutritional biochemistry and MS in Exercise Science, and practices recovery principles after his trail runs in Utah’s Wasatch Mountains. He can be reached at smtalbott@supplementwatch.com. |
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Bariatrics For Weight Loss Without Tears
June 6, 2009
Filed under Diet And Nutrition
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Obesity has become a pandemic in the United States. In 2003-4 the rate of extreme obesity was three percent for men and seven percent for women, and rising. Obesity is a leading cause of diabetes, heart disease, many cancers, asthma, and other serious health problems, including untimely death. Bariatrics is the branch of medical science which deals with the cause, prevention, and also the treatment of obesity by means of diet, exercise, medication, and surgery. Exercise and diet are the treatments of choice for obesity patients, but if these are ineffective then medications can be employed. A womens diagnostic center will have all the information which obese patients need to make an informed decision about what options are open. Prescription weight-loss medications are only recommended for use over the short-term, and therefore may not be as useful for patients who are very obese.
As a result, bariatric surgery has become a very popular anti-obesity option. In the years between 1998 and 2002 the number of weight-loss surgical procedures in the U.S. quintupled from 13 to 72 thousand; and more patients and their doctors are using this option each year. Bariatric surgery usually results in a greater loss of weight than other treatments, and also a reduction in obesity-caused diseases such as diabetes and hypertension. Note that weight-loss surgery is not the same thing as the removal of body fat by surgery (abdominoplasty or liposuction). There are two main types of bariatric surgery in common use, both of which modify the gastrointestinal tract in order to reduce the intake or absorption of nutriments. Restrictive surgery reduces the size of the stomach; gastric bypass surgery utilizes a stapler to create a pouch in the stomach that is connected to the small intestine, which is then reattached. Gastric bypass surgery is the weight loss procedure most commonly performed in the U.S.
How safe is weight loss surgery? The mortality rate from bariatric surgery in 2003 was about .2 percent. A study which followed bariatric patients for seven years after surgery found that the patients had only a .4 percent mortality rate, compared to control patients who had .6 percent mortality. Weight loss surgery patients had lower death rates than controls from diabetes, cancer, and heart disease. On the other hand, there are frequent complications from bariatric surgery. Some of these complications are bloatedness and diarrhea after meals, which necessitates eating less or using medications; leaks at the point of the surgery; hernia, infection, and also pneumonia.
One study revealed that a fifth of weight loss surgery patients experience some side effect while still in the hospital; two fifths experience some complication within six months after the operation. Illinois health care programs for the obese include follow-up monitoring and advice on diet and exercise. Dietary restrictions for recovering obesity patients are not onerous: they are advised to eat protein and vegetables; and to avoid starches. This is not difficult to do even in fast food restaurants, since all major fast food chains offer salad and hamburgers or chicken. Feeling good about yourself and your life is a rewarding substitute for greasy, empty calories.
If you or someone you know is seeking information on bariatrics, refer them to Riverside Medical Center’s womens diagnostic center. We are the leaders in Illinois healthcare of all kinds, and our friendly, helpful staff is at your service 24 / 7.
Article Source: http://EzineArticles.com/?expert=Alice_Lane
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How To Lose Weight To Cure Cancer
June 3, 2009
Filed under Diet Reviews
It was in the headlines in a national newspaper two days ago as of this writing. The front page caption was "Lose Weight To Cure Cancer". When I read it I some how laughed to myself. This is something I have known for a long time. In-fact I helped my aunt cure herself by urging her to lose weight a few years ago.
Yes a few years ago my aunt had Leukemia. Now she is in remission and has never felt better. But before I tell you how she did lose weight to cure cancer, let me tell you a little bit about this type of cancer called Leukemia.
What is Leukemia?
Leukemia is a form of cancer that starts in the stem cells of the bone marrow that make blood cells. Bone marrow is a soft spongy material that fills up the centre of the bones where also the blood is made. Then the blood stem cells develop into myeloid stem cells or lymphoid stem cells.
Lymphoid stem cells develop into 1 of 3 types of mature stem cells.
1) Red blood cells: These carry oxygen to tissues of the body.
2) Platelets: These form clots in damaged blood cells to prevent bleeding.
3) White blood cells: These are also called granulocytes and monocytes. They destroy bacteria and help to prevent infection.
Then we have Lymphoid stem cells that develop into lymphocytes. They are usually found in the lymph nodes and lymphatic system.
Leukemia develops when the blood stem cells in the bone marrow make abnormal cells. These abnormal cells are then called leukemia cells. As time goes by the leukemia cells take over the normal cells and make it hard for the white and red blood cells to do their job.
Now that you have a little bit of knowledge on what leukemia is let me tell you how my aunt cured herself with out drugs or chemotherapy. As you may know I am not a medical doctor but i am a weight loss expert so it was only natural for me to suggest to my aunt to practice some alternative health methods.
This is what I told her to do:
Fast For Five Days:
When I told my aunt that she had to fast for five days without food but only water she was terrified. But in the end she did it. The first two days were the toughest but but after that it was easy. Fasting removes all toxins from the body which cause the cancer in the first place.
Eat Raw Food:
Yes raw food. I got my aunt on the Paleo diet which consists of 90% raw food. The only food she did not eat raw was the lean beef because these days the cows are given antibiotics before they are slaughtered. All she was to eat was every type of vegetable and fruit she could lay her hands on, coupled with meat of course, chicken, fish, nuts and seeds. She was not to eat simple sugars, white bread or grains because these foods encourage the growth of cancer cells.
An Exercise Program.
My aunt is 66 years old a had never exercised in her life so I slowly led her into walking her dog for an hour a day to running for half an half a day. Then she started to incorporate some body weight exercises into the mix in the likes of press ups, deep knee bends and crunches or sit ups.
Getting Vitamin D from the early morning sun.
Even if you live in an area where the sun does not shine always expose your self outside in the morning. That is what I told my aunt to do. during winter she took herbal vitamin D capsules to supplement her diet.
I can tell you, after three years of telling and showing her how to lose weight to cure cancer she cured herself. She is so happy now and ever thankful to me showing her what to do.
Chidi Rodney Akomas is a weight loss expert who has helped scores of people just like you lose weight fast and easy. If you liked this article visit his BLOG at http://www.weightlosscontent.blogspot.com to read more articles just like this one.
Article Source: http://EzineArticles.com/?expert=C_R_Akomas
Ten Surprising Nutrition Facts
May 23, 2009
Filed under Diet And Nutrition
The American diet circa 2007 is a disaster – but positive change has begun. Those were the twin themes of the "Fourth Annual Nutrition and Health Conference" held in San Diego, Calif., May 14-16, 2007. The conference was sponsored by the University of Arizona’s College of Medicine in conjunction with the Program in Integrative Medicine (PIM); PIM was founded and is co-directed by Dr. Weil.
The three-day event brought together leading nutrition researchers from around the world, bearing plenty of both bad and good news. Some highlights:
Bad News:
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Hunter-gatherers in the Australian outback today live on 800 varieties of plant foods. Modern Americans live principally on three: corn, soy and wheat.
From the presentation, "Phytonutrients: Nature’s Bonus from Plant Foods" by David Heber, M.D., Ph.D. Professor of Medicine and Public Health and Director, UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA
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One third of Americans get 47 percent of their calories from junk foods.
USDA" Trends in the United States – Consumer Attitudes and the Supermarket, 2000. From the presentation, "Phytonutrients: Nature’s Bonus from Plant Foods" by David Heber, M.D., Ph.D. Professor of Medicine and Public Health and Director, UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA
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The average American is eating 300 more calories each day than he or she did in 1985. Added sweeteners account for 23 percent of those additional calories; added fats, 24 percent.
Putnam et al. USDA. From the presentation, "Cultivating the Common Ground of Food, Nutrition and Ecological Health," by David Wallinga, M.D., Director, Food & Health Program, Institute for Agriculture & Trade Policy, Minneapolis, Minn.
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Vitamin D deficiency is widespread. The following health problems have been linked to vitamin D deficiency: type 1 and 2 diabetes; multiple sclerosis; rheumatoid arthritis, osteoarthritis, periodontal disease, increased susceptibility to infection; osteoporosis, low birth weight infants; low seizure threshold; cancers of the breast, prostate, colon, pancreas and ovary; non-Hodgkin’s lymphoma; hypertension, myocardial infarction, stroke, congestive heart failure; wheezing in childhood, and compromised muscle strength and falls in the elderly.
From the presentation, "Vitamin D Deficiency: The Cause of Everything?" by Louise Gagne, M.D., Clinical Assistant Professor, Dept. of Community Health and Epidemiology, University of Saskatchewan, Saskatoon, Canada.
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In real dollars, the price of fresh fruits and vegetables has risen nearly 40 percent since 1985. In real dollars, the price of soft drinks has dropped 23 percent. The reason unhealthy foods tend to be less expensive on average than foods such as fresh fruits and vegetables has much to do with American farm policy.
Condensed from "Food without Thought: How U.S. Farm Policy Contributes to Obesity" Institute for Agriculture and Trade Policy, Environment and Agriculture Program, from the presentation, "The Omnivore’s Dilemma: Searching for the Perfect Meal in a Fast-Food World," by Michael Pollan, Knight Professor of Journalism, University of California, Berkeley, Calif.
Hopeful News
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Ten cups per day of green tea delayed cancer onset 8.7 years in Japanese women and three years in Japanese men.
From the presentation, "Beef or Broccoli? Nutrition and Breast Cancer" by Victoria Maizes, M.D., Executive Director, Program in Integrative Medicine, Assoc. Professor, Clinical Medicine/Family & Community Medicine, the University of Arizona College of Medicine, Tucson, Ariz.
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Three meta-analyses of randomized, placebo-controlled trials found a 5-12 percent decrease in cholesterol levels in hyperlipidemic patients after at least 30 days’ treatment with 600-900 mg of garlic extract.
Warshafsky S., et al Ann Int Med 1993; 19;599-605; Silagy C, et al. JR Coll Phys Longdon 1994; 28:2-8; Ackermann RT, et al. Arch Intern Med 2001: 161: 813-24. From the presentation, "The Medicinal Spices" by Tieraona Low Dog, M.D., Education Director, Program in Internal Medicine, Assistant Professor, Dept. of Medicine, The University of Arizona, Tucson, Ariz.
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Maternal limitation of seafood consumption to less than 340 grams per week during pregnancy did not protect children from adverse outcomes. In contrast, this observational study [Avon Longitudinal Study of Parents and Children] showed beneficial effects on child development when maternal seafood consumption exceeded 340 grams per week, with no upper limit of benefit…
Hibbeln et al., The Lancet, 17 Feb., 2007. From the presentation of Joseph Hibbeln, M.D., Senior Clinical Investigator, Sectional of Nutritional Neurosciences, Laboratory of Membrane Biochemistry and Biophysics, National Institute on Alcohol Abuse and Alcoholism, Bethesda, Md.
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"I see a lot of hopeful trends, including the rise of alternative agriculture: organic, local, biodynamic…There are now over 4,000 farmers’ markets in the U.S. The number has doubled in 10 years."
From the presentation, "The Omnivore’s Dilemma: Searching for the Perfect Meal in a Fast-Food World," by Michael Pollan, Knight Professor of Journalism, University of California, Berkeley, Calif.
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Chocolate…may have a mild hypotensive [blood-pressure lowering] effect.
From the presentation, "The Medicinal Spices" by Tieraona Low Dog, M.D., Education Director, Program in Integrative Medicine, Assistant Professor, Dept. of Medicine, The University of Arizona, Tucson. Ariz.
Getting To Know Weight Loss Surgery
April 17, 2009
Filed under Weight Loss Tips
Shedding extra pounds and losing unwanted fat have been, for many years now, the dilemma of many people. And this is not just a problem in the United States but all over the world as well. This is not surprising as many of us mostly indulge in unhealthy diet; eating fake carbs, fast foods, and caffeinated beverages.
With this kind of problem at hand, we try to seek for answers that will satisfy our needs. Hence, many people try different weight loss programs, weight loss medications and have visited many weight loss clinics. However, not all of these losing weight methods can be effective and give better results to us. It is still a case to case basis.
Now, because some are not satisfied with the mentioned weight loss procedures, weight loss experts have strived to give people the best answer. Hence, weight loss surgery has been introduced. And did you know that this weight loss method has become a booming industry. With all those people who are tired of trying different weight loss pills and diet systems, many have resorted to surgery. But, before you even try consulting a surgeon about weight loss using surgical procedures, it is better to get to know weight loss surgery first.
The Benefits of Surgery for Weight Loss
Although there have been some reports of the bad sides of weight loss surgery, it also has several benefits.
Here they are;
• Promote better health
– yes, this weight loss procedure can give you a healthier body with continued weight loss. Diseases like diabetes, sleep apnea, osteoarthritis, and high blood pressures can also be prevented.
• Psychological
– aside from health-related benefits, undergoing surgery can also bring good results in relation to a person’s psychological nature. You see, if you are slim and sexy, you will have high self-esteem and you can be confident all the time.
• Keeping Yourself Fit
– with surgery, you’ll be thought on how to control weight gain all by yourself. You will learn how to be contented and be satisfied even with just a small amount of food.
Risks Posed by Weight Loss Surgery
If there are benefits to this weight loss procedure, there are also risks. Well, all kinds of surgery have one or more risks, right? And this is not an exemption. Among the most serious threat brought by surgery are blood clot, failure of a body organ, infection, hemorrhage or even death. Now, the technique used in weight loss surgery known as laparoscopic technique rarely cause death to patients so no need to worry that much.
The following are among the problems that you can expect during and after the surgery:
• Problems with the adjustable gastric band such as prolapsed and erosion • Complications after a gastric bypass operation such as hemorrhage, obstructions in the intestines, internal hernias, marginal ulcers, etc.
• Complications after a biliopancreatic diversion surgery.
• Risks of failing to get the expected weight loss results as well as weight regain after the surgery.
You have to keep in mind that weight loss surgery has potential risks. It is up to you to brave these risks and go on with the procedures. The important thing is that you look for a reputable clinic. You can ask out some known clients that the clinic have regarding the kind of services that it has. Try to find out about the success rate of the clinic when it comes to surgical procedures. It is also a must that you check for the background of the surgeon who will perform your weight loss surgery. Better yet, gather as many information as you can on their surgeons and choose who you think is the best among them.
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