If you take a trip around the world, one of the first things you’ll notice is how vastly food varies from culture to culture. Each culture’s menu is a poem that has been writing itself since the beginning of that society.
Over thousands of years, people in different parts of the world have developed specific dietary needs as an adaptation mechanism due to climate, geography, vegetation, animals and other naturally occurring food supplies.
Which takes us to the here and now.
Though many of us are American, we all have ancestral diets that are far older than this country. Let’s take into account that many of us are several ancestries rolled into one. Our bodies today have many of the same nutritional requirements that our ancestors’ bodies did centuries ago, though we most likely eat nothing like our ancestors.
This may explain why there are so many contradictions in the nutrition world. Why the same nutritional protocol that enables one person to lead a healthy, robust life can be a medical disaster for another. Why your co-worker can eat steak virtually every day and not have high cholesterol while just a few ounces a week can send yours through the roof.
The answer is as simple as it is complicated: we are all crafted differently based on our hereditary influences. Because we are all scattered pieces of the world, we are each as biochemically unique as a thumbprint. Our bodies utilize foods and nutrients very differently based on these factors:
Hereditary/Genes … As a result of evolution and socialization, our genetic profiles differ. Depending upon your origin, there will be differences in physical as well as biological characteristics.
Age … Our bodies require different types and amounts of nutrients as we progress from infant to senior. Long chain omega 3 fatty acids, Calcium and Vitamin D are just a few of the additional nutrients seniors require.
Geography … For instance, if you live in NYC with pollution, noise and stress, you may need more antioxidants, adrenal support nutrients and B vitamins to counteract that lifestyle. If you live in Alaska or the Northern parts of Europe and Asia, you may need more Omega 3 long chain fatty acids and more lutein because of the blinding winter sun and the long periods of darkness, which often causes depression.
Personality Type … Believe it or not, Type A personalities need more adrenal support nutrients such as tyrosine and vitamin B’s more than Type B personalities.
Vocation … What we do for a living will have an effect on the nutrients our body needs to stay healthy. An office worker may require more vitamin D because of decreased sun light than a person that is outside directing traffic all day. Both will require additional antioxidants due to the poor quality of air they both breathe.
Based on the fast and polluted life we live today, it’s highly unlikely that we’re getting all the nutrients that we need to satisfy our genetic codes let alone furnish our bodies with all the micro and macro nutrients required for good health. It makes “wellness sense” to supplement the diet with macro/micronutrients. When selecting the supplement for you, do your homework. Why take a supplement if it isn’t really giving you what you need?
Ryan Joseph is a writer/researcher. For Diabetics and Dieting research information go to http://www.diabeticzone.net
Sodium is the most important mineral that is lost in sweat during prolonged exercise. Marathon runners are particularly susceptible to hyponatremia, a deficiency of sodium. Other important electrolytes include magnesium, potassium and calcium. In addition to electrolytes, several key vitamins that are important for energy metabolism, including vitamin B3, B5, B6, B12 and folic acid.
Zinc and chromium are co-factors for the enzymes involved in energy production.
Vitamin C and zinc are antioxidants that help reduce oxidative stress that occurs after strenuous activity.
Recent studies have shown an increase in plasma homocysteine in athletes after strong physical activity. Vitamins B6, B12 and folic acid help reduce homocysteine levels.
Calcium, vitamin C and Aloe vera may also aid in recovery after strenuous physical activity.
Calcium
Calcium participates in muscle contraction and nerve transmission.
Calcium is a component of bone, and is particularly important for female athletes. [1, 2]
One study showed that one year of supplemental calcium intake prevents cortical but not trabecular bone loss in young adult female distance runners. [1]
Calcium levels rise and urinary excretion increases after intense exercise. [3, 4] This is due to a burst of osteoclastic (bone destruction) activity, which can be suppressed by calcium supplementation. [2]
Magnesium
Magnesium is central to muscle relaxation and nerve transmission. Magnesium also activates enzymes involved in energy metabolism.
A significant positive correlation was reported between plasma magnesium and aerobic capacity in male university athletes [5]
Plasma magnesium concentrations decrease during prolonged, intense exercise, which may reflect redistribution from plasma to the working muscle. [6]
Magnesium deficiency can result in a significant reduction in exercise performance. [7]
One study found that magnesium supplementation may benefit strength training. [8] Another demonstrated improved swimming, cycling, and running times in triathletes. [9]
Sodium
Excessive sweating during prolonged exercise can result in an electrolyte imbalance, including a deficiency of sodium (hyponatremia). It is common in marathon runners, cyclists, and hikers.
A recent New England Journal of Medicine (NEJM) study found that 13 percent of Boston marathon runners studied had a serious imbalance of fluid and electrolytes. [10]
Several studies have shown that sodium and other alkaline minerals may improve sports performance. [11-17]
Potassium
Potassium is needed for electrical activity of nerve and muscle cells. Potassium deficiency (hypokalemia) results in muscle weakness, muscle pain, cramping, and fatigue.
Zinc
Zinc is required by enzymes that for energy metabolism. Zinc is a component of carbonic anhydrase, an acid base balance enzyme, and lactate dehydrogenase, a critical muscle enzyme.
Zinc may reduce post-exercise free radical activity. [18]
Chromium
Chromium participates in carbohydrate and fat metabolism. It facilitates insulin action. Chromium may have an anabolic effect on body composition.
Preliminary research in animals suggests that chromium picolinate increases fat loss and lean muscle tissue gain when used with a weight-training program. [19] However, several recent studies have found little to no effect of chromium on body composition or strength.
Vitamin C (Ascorbic Acid)
Vitamin C may prevent the formation of exercise-induced free radicals. [20]
Vitamin C to decrease the susceptibility of low-density lipoprotein cholesterol (LDL-C) to oxidation during acute exercise [21, 22]
Vitamin C supplementation may exert a protective effect against eccentric exercise-induced muscle damage. [23]
Vitamin C may improve recovery after strenuous endurance exercise [24, 25]
B Vitamins
A restricted intake of vitamins B1, B2, B6 and C may lead to decreased endurance capacity within a few weeks. [26, 27]
Vitamins B6, B12 and folic acid are needed to reduce homocysteine levels. Several studies have shown an increase in plasma homocysteine in athletes after strong physical activity. [28-31]
Ten male field-track athletes were exercised using a fixed workload treadmill test. Tests showed a consistent low value in the total percentile of vitamins B1, B2, folate, and biotin. [32]
Supplementation with vitamin B1, B6 and B12 was been found to improve target shooting in marksmen in two different studies. [33]
Vitamin B3 (Niacinamide)
Vitamin B3 is a constituent of the coenzymes, nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), which are required for energy metabolism.
Vitamin B5 (Pantothenate)
Vitamin B5 is involved in the Kreb’s cycle of energy production and is essential in producing, transporting, and releasing energy from fats. Pantothenic acid also activates the adrenal glands. [34]
One study showed that a mixture of propionyl-L-carnitine (PLC), coenzyme Q10 (CoQ10), nicotinamide (NAM), riboflavin and pantothenic acid improved motor performance of skeletal, cardiac and smooth muscle in rats. [35]
Vitamin B6 (Pyridoxine)
The metabolically active coenzyme form pyridoxal 5′ phosphate (PLP) is required for protein and fat metabolism, and glycogen phosphorylase to release glucose from muscle glycogen (stored carbohydrates).
Vitamin B6 is needed to reduce homocysteine levels, which may become elevated after strenuous levels.
Vitamin B12 (Cobalamin)
Vitamin B12 is only available from meat, and is particularly needed by vegetarian athletes.
Vitamin B12 is needed to reduce homocysteine levels, which may become elevated after strenuous levels.
One study’s findings suggested that vitamin B12 metabolism may be altered in ultra-endurance runners. [36]
Folic Acid
Folic acid is needed to reduce homocysteine levels, which may become elevated after strenuous levels.
Aloe Vera leaf
Aloe vera contains acemannan, a potent immune stimulant. [37]
Aloe vera has been used for decades, both topically and internally, to enhance wound repair. [38]
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
References
1. Winters-Stone, K.M. and C.M. Snow, One year of oral calcium supplementation maintains cortical bone density in young adult female distance runners. Int J Sport Nutr Exerc Metab, 2004. 14(1): p. 7-17.
2. Guillemant, J., et al., Acute effects of an oral calcium load on markers of bone metabolism during endurance cycling exercise in male athletes. Calcif Tissue Int, 2004. 74(5): p. 407-14.
3. Dressendorfer, R.H., et al., Mineral metabolism in male cyclists during high-intensity endurance training. Int J Sport Nutr Exerc Metab, 2002. 12(1): p. 63-72.
4. Thorsen, K., et al., Effects of moderate endurance exercise on calcium, parathyroid hormone, and markers of bone metabolism in young women. Calcif Tissue Int, 1997. 60(1): p. 16-20.
5. Lukaski, H.C., et al., Maximal oxygen consumption as related to magnesium, copper, and zinc nutriture. Am J Clin Nutr, 1983. 37(3): p. 407-15.
6. Clarkson, P.M., Minerals: exercise performance and supplementation in athletes. J Sports Sci, 1991. 9 Spec No: p. 91-116.
7. McDonald, R. and C.L. Keen, Iron, zinc and magnesium nutrition and athletic performance. Sports Med, 1988. 5(3): p. 171-84.
8. Brilla, L.R. and T.F. Haley, Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr, 1992. 11(3): p. 326-9.
9. Golf, S.W., S. Bender, and J. Gruttner, On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther, 1998. 12 Suppl 2: p. 197-202.
10. Almond, C.S., et al., Hyponatremia among runners in the Boston Marathon. N Engl J Med, 2005. 352(15): p. 1550-6.
11. Linossier, M.T., et al., Effect of sodium citrate on performance and metabolism of human skeletal muscle during supramaximal cycling exercise. Eur J Appl Physiol Occup Physiol, 1997. 76(1): p. 48-54.
12. Potteiger, J.A., et al., Sodium citrate ingestion enhances 30 km cycling performance. Int J Sports Med, 1996. 17(1): p. 7-11.
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14. Cox, G. and D.G. Jenkins, The physiological and ventilatory responses to repeated 60 s sprints following sodium citrate ingestion. J Sports Sci, 1994. 12(5): p. 469-75.
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16. Tiryaki, G.R. and H.A. Atterbom, The effects of sodium bicarbonate and sodium citrate on 600 m running time of trained females. J Sports Med Phys Fitness, 1995. 35(3): p. 194-8.
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19. Lefavi, R.G., et al., Efficacy of chromium supplementation in athletes: emphasis on anabolism. Int J Sport Nutr, 1992. 2(2): p. 111-22.
20. Ashton, T., et al., Electron spin resonance spectroscopy, exercise, and oxidative stress: an ascorbic acid intervention study. J Appl Physiol, 1999. 87(6): p. 2032-6.
21. Sanchez-Quesada, J.L., et al., LDL from aerobically-trained subjects shows higher resistance to oxidative modification than LDL from sedentary subjects. Atherosclerosis, 1997. 132(2): p. 207-13.
22. Sanchez-Quesada, J.L., et al., Ascorbic acid inhibits the increase in low-density lipoprotein (LDL) susceptibility to oxidation and the proportion of electronegative LDL induced by intense aerobic exercise. Coron Artery Dis, 1998. 9(5): p. 249-55.
23. Jakeman, P. and S. Maxwell, Effect of antioxidant vitamin supplementation on muscle function after eccentric exercise. Eur J Appl Physiol Occup Physiol, 1993. 67(5): p. 426-30.
24. Peters, E.M., et al., Vitamin C supplementation reduces the incidence of postrace symptoms of upper-respiratory-tract infection in ultramarathon runners. Am J Clin Nutr, 1993. 57(2): p. 170-4.
25. Kaminski, M. and R. Boal, An effect of ascorbic acid on delayed-onset muscle soreness. Pain, 1992. 50(3): p. 317-21.
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About the author
Dr. Steriti is a graduate of Southwest College of Naturopathic Medicine, an accredited naturopathic medical school that teaches both conventional diagnosis and alternative therapies, including clinical nutrition, botanical medicine and classical homeopathy. Dr. Steriti is a natural health researcher and writer, and is located in Naples, Florida.
Dr. Steriti’s web site is http://www.naturdoctor.com
Dr. Steriti offers natural health coaching and naturopathic consultations by phone. Call (239) 659-2684 today!
Lyte’N Go is available from Lifexpand.com
Why do more people get sick in the winter than any other time of the year? The answer is relatively simple-more people tend to spend more time inside warm enclosed places with other potential germ-spreading people. Germs and viruses thrive in warmer conditions making the inside environment a breeding ground for contagious diseases. If you are an athlete, runner or avid exerciser, you are even more susceptible to possible infection - specifically an upper respiratory tract infection (URTI). With winter around the corner, this article provides some simple steps that can be taken to help exercisers stay healthy and train harder this season.
Why is immunity lowered in runners and aerobic exercisers?
Exercise in all its forms is considered a stress by the body, and as a result hormones such as cortisol and adrenaline are released to help adapt to the stress. Cortisol is released from the adrenal gland - and although its main purpose is to increase energy supplies in the blood to be used as fuel, at the same time it has a direct lowering effect on the immune system. Prolonged aerobic-type exercise or distance running tends to have a greater effect on immunity than short, intense or anaerobic-type exercise probably due to the increased duration of immunosuppression associated with increased cortisol levels. Intense exercise may actually cause a greater release of cortisol due to the increased “stress”, however the duration of these elevated levels is significantly shorter. This may explain why runners and people that participate in extended aerobic exercise often suffer from upper respiratory tract infections or URTIs.
What can I do to minimize immunosuppression?
Dr Paula Robson of Immunosport at the Sports Science Institute of South Africa suggests the following supplements may help minimize the immune suppression associated with prolonged exercise:
1. Take a multivitamin daily. A supplement that supplies 100% of the RDA has been demonstrated to increase neutrophil function. Neutrophils are a form of lymphocytes - white blood cells that make up the immune system.
2. Increase your amount intake of antioxidants. Supplementing the diet with beta-carotene, vitamin C, E and selenium help to neutralize free radicals generated with strenuous exercise. Free radicals tax the immune system and cause oxidative damage in the body including premature aging, arteriosclerosis/hardening of the arteries and cancer.
3. Ingest carbohydrate during exercise. Carbohydrates will help decrease the amount of cortisol released and prevent an excessive drop in blood glutamine levels during exercise. Glutamine is an amino acid that serves as a primary energy source for lymphocytes, which as mentioned, control immunity levels in the body. Also, consuming carbohydrate during exercise stimulates saliva flow, further reducing the likelihood of an URTI from inhaled viruses. As a bonus, carbohydrate intake during exercise will spare protein (muscle) breakdown and minimize hypoglycemic induced fatigue by maintaining blood sugar levels.
4. Supplement with glutamine immediately after endurance exercise - this will help raise blood glutamine levels and indirectly boost immune function. Glutamine levels often fall during recovery from intense exercise, so supplementation with glutamine will also help aid recovery by assisting with regeneration of energy stores and muscle damage repair.
This article has highlighted that simple steps can be taken to minimize the immunosupression associated with prolonged exercise. Assimilating this advice into your training program will help you to be able to stay healthy and train longer and harder this winter.
David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com
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