Getting Your Wellness Back

Archive for the ‘Exercise’ Category

A Broader Approach to Obesity

                 Overwhelmingly, research studies are delivering staggering statistics: approximately two-thirds of the American population is overweight, and nearly half of those folks are obese. 

             The causes of obesity are assumed to be well known; too much food and too little exercise. What constitutes good nutrition and effective exercise for this population. There is a three pronged approach to tackle obesity:

1) Identify what constitutes good/proper nutrition.

2) Incorporate a realistic strength training program that doesn’t overwhelm or over-complicate.

3) Educate people on the up-to-date research that sheds the truth on salt, sugar (especially fructose), and saturated fats.

             While lack of exercise is constantly cited as the major cause of obesity, the facts do not support this sweeping generalization. We have come to realize that the majority of people who rely on exercise to lose weight are extremely frustrated with the results.

             Numerous studies over the last three decades show that exercise, in general, is not particularly effective at reducing fat stores. We know people who spend a lot of time in the gym, on the treadmill, or stair stepper, who never see any lasting benefits. We also all know people who have lost weight on an effective eating plan without exercise.

             The most essential part of a weight lost program is maintaining glycemic control or maintaining normal blood sugar and brain sugar levels.  Reducing the consumption of refined starches and sugars—especially fructose—will result in weight loss and lower blood pressure, both of which will reduce the likelihood of diabetes.  

             A simple guide to get to and maintain a healthy weight includes: keeping insulin levels low, managing stress, sleeping soundly, matching the training approach to ones goals and available time, and addressing the biochemical glitches such as thyroid, environmental toxins that disrupt fat metabolism, and nutrient deficiencies. A simple approach to our country’s chronic obesity problem is to pay greater attention to the root of the problem: the food that we eat. 

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Concussions in Sports: Nutrients for Healing

A concussion is a traumatic brain injury that may result in a bad headache, altered levels of alertness, or unconsciousness. It temporarily interferes with the way your brain works. Concussions are on the rise in high school sports, and it can occur in any sport or reaction activities. The first priority nutritionally would be to help heal the current injury—in this case, the part of the brain injured by the concussion. By speeding the healing process, the overall pain and the duration of pain is reduced, thereby lessening the amount of substance P released within the thalamus of the brain.

Reviewed studies reveals that the speedy intake of the below macro and micro nutrients should be made common practice “almost immediately” —both right after a concussion and for two weeks following the concussion.

Initially, after Injury:

1) Protein– Helps heal the injury. Take 1g/kg of weight, within a day of the injury.

2) Creatine– Helps give the brain an intense and immediate hit of energy needed to help cells heal right after an injury.

3) DHA– An omega 3 fish oil, which is an essential brain lipid that is criti cal for maximal brain health and protection.

4) Antioxidants-Alpha Lipoic Acid: protects the both the fatty and water soluble part of the cells.

5) Choline– Critical for brain development.

6) Vitamin D– All the known benefits, and now considered neuro protect tive as well.

7) Zinc– Enzyme for central nervous system health. The brain is part of the central nervous system.

8) Magnesium– One of the best weapons against delayed brain injury. It is  a co-factor in over 300 metabolic reactions, reduces inflammation, and elevates glutathione in cells (an antioxidant).

 

The Potential Consequences of Weight Loss?

Health problems associated with obesity are the leading cause of mortality in the U.S., second only to health problems associated with smoking, these statistics do not bode well for many Americans. Every year more and more people are being labeled overweight or obese. Nevertheless, Americans are nothing if not industrious, and millions of overweight individuals are actively trying to lose weight.

Most health care professionals would probably agree that achieving and maintaining a healthy weight is highly desirable, and is associated with a reduced risk of health problems and mortality. What many health care professionals and most laypeople do not know, however, is that there can also be serious consequences of successful weight management—namely a significant influx of potentially harmful toxic chemicals into the bloodstream. The cause of this influx is the release of fatsoluble toxins heretofore stored in adipose (fat) tissue, and released in the lipolysis of long term weight management programs.

While it may have taken decades to accumulate so many toxins in fat tissue, their release into the bloodstream may take place at a more rapid pace. This was seen when researchers examined associations between weight change over 1year and 10 years and serum concentrations of seven xenobiotics in 1,099 adults at least 40 years old. The results indicated that serum concentrations of most toxins were higher in those undertaking long-term weight management programs compared to those with long-term weight gain. The researchers expressed concerns that increases in serum concentrations of toxins after a weight management program may actually result in harmful effects on health.

Losing weight promotes the release of potentially harmful xenobiotics. The use of key nutraceuticals can promote the healthy detoxification of xenobiotics, supporting optimal wellness and maximizing the effectiveness of a weight loss program.

Why Should I Exercise

People who consistently exercise do so for a variety of reasons.
These reasons change as we get older. Science is discovering more and more reasons to work out. The impact of exercise on our health goes far beyond a trim body and hard muscles. There are some obvious health reasons to exercise: lower blood pressure, increased resting heart rate, lower body fat, etc. These are all important to improving overall physical health.
Living longer is another reason to exercise. In fact, a recent study
suggests that men can live 14 years longer if they exercise, keep their
waist size down, and don’t smoke. Together these three behavioral modifications reduce a man’s risk of coronary heart disease events by 59 percent, risk of cardiovascular disease mortality by 77 percent, and risk of all cause mortality by 69 percent compared to their less-healthy counterparts who did not participate in exercise.
Exercise can also play an important role in reducing cancer risk. Another recent study has shown that exercise can help reduce the level of certain hormones in women that contribute to their risk of breast cancer.
Perhaps the most motivating reason to exercise is not the physical
benefits, but the benefits associated with a person’s mental wellness. One study examined the cognitive development of teenagers and revealed that cardiovascular fitness at age 18 predicted educational achievements later in life. In another study researchers showed that exercise can actually reduce cognitive impairment. Twelve months of a once-weekly or twice weekly resistance training benefited the executive cognitive function of selective attention and conflict resolution among senior women.
So why do I exercise? It is pretty simple. I do it for myself and for the people I love. I do it because it makes me feel good, gives me more energy, helps me relieve stress, makes me feel young, and much more. I do it out of respect and appreciation for the incredible life I’ve been given. I do it because I would not ask someone to do something that I myself am not willing to do. So if you are planning on doing a triathlon, marathon, 5k, playing in a sports league, or just walking around the block, congratulations to you and keep up the good work. Be active, stay active, and enjoy your improved health.

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