by Dr Keith Scott
Although adhering to a well structured training regime is the best way for athletes to achieve good results they need to look to their diets and dietary supplements to maintain good health and to improve post-event recovery. There are many different categories of supplements but perhaps the most important, and misunderstood, of these are the antioxidants. Numerous types of antioxidants occur; some are produced by our bodies while others are derived from the diet. Free radical-induced oxidative stress is an inevitable consequence of prolonged exercise and results in tissue damage, excessive fatigue, delayed recovery and overtraining. Endurance athletes need to ensure that they have an adequate intake of a wide variety of effective plant-based antioxidants.
Free radicals (including reactive oxygen species) are unstable molecules that can cause damage to DNA, cell walls and other structures. Most free radicals are by-products of the normal processes of energy production by the cell. A useful analogy is a car engine that releases exhaust gases during the process of energy production. Free radicals are the body's equivalent of a car's exhaust gases. The more work the engine does the more gases it will produce. Similarly, the harder and longer we exercise the more of these toxic free radicals we produce.
Antioxidants are substances that neutralize the harmful effects of free radicals. In order to counter the damaging effects of these unstable molecules the body has developed an elaborate antioxidant defense system. Although we produce our own (endogenous) antioxidants we also require a supply of antioxidants from our food. Some well known dietary antioxidants are vitamins A, C, E; ß-carotene, selenium and plant based antioxidants such as curcumin, quercetin, resveratrol and rutin.
One of the most important concepts we need to appreciate in this context is that we require a wide variety of antioxidants to deal with the many different types of free radicals that are released during energy production. One or two so-called "strong antioxidants" are unable to neutralize all free radical species. Furthermore not all antioxidants can reach all the parts of every cell. For instance vitamin E functions primarily in the "fatty" parts of the cell while vitamin C can only access the "watery" areas. Some antioxidants cannot cross the 'blood-brain barrier' and therefore cannot provide protection for that vital organ.
The body requires higher than normal levels of antioxidants to cope with the vastly increased quantities of free radicals produced during prolonged, strenuous exercise. One way of building up endogenous antioxidants is to exercise frequently. Athletes who train regularly have far greater quantities of endogenous antioxidants than those who exercise intermittently or not at all. As a result of exercise-induced free radical overload endurance athletes also need to boost their intake of plant-derived antioxidants. A number of clinical studies have shown that taking a wide range of plant-based antioxidants can help to counter free radical damage in endurance athletes. In addition they improve post event recovery and accelerate muscle repair - especially in older athletes.
On the other hand several clinical trials have failed to show that taking only one or two so-called "strong" antioxidants like vitamins C, E or Co-enzyme Q10 provides any benefit at all. In fact vitamin C in high doses (1000 mg per day) can be harmful as it slows post event recovery and aggravates muscle inflammation commonly associated with vigorous exercise.
Plants provide an extensive range of valuable antioxidants and natural anti-inflammatory compounds. Spices are the richest food source of these compounds followed by fruit, vegetables, nuts and beverages such as tea and coffee. Scientists have discovered that many plant-based antioxidants are vitally important in the prevention of diseases such as heart disease, cancer and Alzheimer's disease - just some of the illnesses that are associated with free radical damage. As these plant compounds are powerful, effective free radical scavengers it is not surprising that they provide benefits to athletes who are frequently exposed to free radical-induced oxidative stress.
Antioxidant variety is more important than the strength of individual antioxidants. While it is important for everyone to ensure that they have an adequate intake of antioxidants, it is unwise to take excessive amounts of only one or two antioxidants like vitamin C or E as they may do more harm than good. To ensure optimum protection against free radical damage, endurance athletes need to eat sufficient quantities of fruit, vegetables and spices and take a supplement rich in an array of different plant-based antioxidants. Spice supplements provide the most comprehensive antioxidant protection for endurance athletes.
Wednesday, July 11, 2007
Reduce Muscle Pain and Inflammation With Natural Flexibility Formulas
by Darrell Miller
At some point, everyone has or will experience muscle pain and inflammation as a result of overuse and exertion. Whether it is the cause of a softball game, weekend camping trip, or a chore-intensive day, our body lets us know that we've overdone it. Fortunately, there are formulas out there that contain clinically studied ingredients that provide a natural solution. These products, which are designed to reduce pain and inflammation as a result of overuse, contain clinically studied ingredients that have been shown to help balance the body's own inflammatory response.
Inflammation is an essential part of your body's healing process. After some form of physical stress affects the body, the immune system responds by sending defensive compounds to the site that was affected. This causes fluid build-up, pain, and redness, the symptoms we typically associate with inflammation. Until the situation is resolved, these symptoms will stick around. Although it may not seem good, without the pain and inflammation that we experience, we'd end up doing more damage to our bodies. Therefore, pain and inflammation are actually effective stop signs. If our bodies are continuously faced with factors that trigger inflammation, the symptoms will always be around, meaning unnecessary pain and inflammation following overuse and exertion.
These natural products provide our body with triple-action activity against the occasional pain and inflammation. They contain powerful antioxidant free-radical scavengers, bromelain, and natural COX-2 inhibitors. Cyclooxygenase is an enzyme that comes in two main types: COX-1 and COX-2. These enzymes regulate the compounds involved with inflammation. COX-1, found throughout the body, maintains the integrity of the stomach lining, circulation, and kidneys. On the other hand, COX-2 is located throughout the central nervous system and is attuned to the brain's sense of what hurts. When it is primarily activated by inflammatory stress, COX-2 generates prostaglandins, which are the hormone-like defensive compounds that cause the responses associated with pain and inflammation due to overuse. By decreasing COX-2 activity, the inflammation cascade that follows the occasional overuse will be short-circuited. Since COX-1 is associated with a healthy stomach lining, you do not want to inhibit this enzyme. Unfortunately, many products don't know the difference between COX-1 and COX-2, inhibiting both in one. However, ingredients in a good flexibility formula can tell them apart. One of these ingredients is IsoOxygene. IsoOxygene, a patented hops extract, is shown to significantly inhibit COX-2, while leaving COX-1 alone. It is also twenty times more potent as a COX-2 inhibitor than other tested products, such as curcumin and grape seed.
Overall, the body has a pretty good repair system. However, stress due to free radical damage can take its toll, especially during times of occasional physical stress. Free radicals are hungry, unstable molecules in search of electrons, free radicals and reactive oxygen species can damage cells. They attack other cells in order to find them, causing the other cells to become free radicals themselves. This sets off a chain reaction of oxidative stress. Free radicals, which are formed during the body's normal functions, can have benefits such as neutralizing viruses and bacteria. When doing this, they damage the body's own antioxidant defenses as well. Free radicals typically become active during times of inflammation due to overuse or other stress. Thanks to the herbal antioxidant elements in a good flexibility formula, the body's own natural inflammatory defenses can be supported. Vitamin C, for example, has been scientifically studied for its beneficial effects on muscle, collagen, and connective tissue health, which helps hold us together, literally. Green tea has been well studied for the benefits of epigallocatechin-3-gallate (EGCG), also known as a polyphenol. EGCG works as an overall antioxidant by scavenging free radicals and supporting healthy collagen. One study showed that green tea supported collagen health by 50%. The green tea extract included in flexibility formulas usually containing about 70% polyphenols, with half of them being from EGCG. Green tea when combined with elderberry and ginger in formula's can help prevent oxidative stress on the body. Anthocyanins, which are found in berries and vegetables, helps keep the body in optimum health, especially during times of physical stress. Black elderberry extract, which is included in most flexibility formulas, is shown to be more readily used by the body than the natural bioflavonoids of other plants. Ginger, which has been used for centuries in Ayurvedic medicine, provides strong, natural antioxidant activity. A recent scientific study found that there are more than 50 separate antioxidants in ginger root. According to several scientific studies, rutin is the most effective antioxidant in reducing the inflammation cascade. Boswellia, a tree found growing in the dry, hilly regions of India, have been used in Ayurvedic practices for centuries. It also has antioxidant properties, which help reduce free radical damage. N-acetylcysteine (NAC), another antioxidant ingredient in good natural formulas, helps the body produce more of its own antioxidants. Research has shown that NAC inhibited occasional pain and inflation due to overuse and fatigue by twenty-six percent as compared to other controls. It has also been shown to act as an antioxidant and support healthy collagen and synovial fluid in joints. One ingredient you always want to find in a good flexibility formulas is bromelain, which is derived from pineapple. This provides an enzymatic pathway and has shown benefits in reducing pain and inflammation from occasional overuse. Together, these ingredients provide COX-2 inhibition (and COX-1 sparing), antioxidant benefits, and enzyme support. They work with the body's own natural anti-inflammatory pathways to relieve pain and reduce inflammation due to occasional overuse.
Along with a flexibility supplement, another product that is beneficial to try is a glucosamine sulfate supplement, which has been shown to help build and support cartilage. Glucosamine is found in the body's connective tissue and cartilage. Supplemental glucosamine sulfate is up to 98% absorbable, letting more glucosamine reach the target structures. It is currently being clinically studied by scientists on its effect in building cartilage as well. You can find many pain and inflammation formulas at your local or internet health food store.
At some point, everyone has or will experience muscle pain and inflammation as a result of overuse and exertion. Whether it is the cause of a softball game, weekend camping trip, or a chore-intensive day, our body lets us know that we've overdone it. Fortunately, there are formulas out there that contain clinically studied ingredients that provide a natural solution. These products, which are designed to reduce pain and inflammation as a result of overuse, contain clinically studied ingredients that have been shown to help balance the body's own inflammatory response.
Inflammation is an essential part of your body's healing process. After some form of physical stress affects the body, the immune system responds by sending defensive compounds to the site that was affected. This causes fluid build-up, pain, and redness, the symptoms we typically associate with inflammation. Until the situation is resolved, these symptoms will stick around. Although it may not seem good, without the pain and inflammation that we experience, we'd end up doing more damage to our bodies. Therefore, pain and inflammation are actually effective stop signs. If our bodies are continuously faced with factors that trigger inflammation, the symptoms will always be around, meaning unnecessary pain and inflammation following overuse and exertion.
These natural products provide our body with triple-action activity against the occasional pain and inflammation. They contain powerful antioxidant free-radical scavengers, bromelain, and natural COX-2 inhibitors. Cyclooxygenase is an enzyme that comes in two main types: COX-1 and COX-2. These enzymes regulate the compounds involved with inflammation. COX-1, found throughout the body, maintains the integrity of the stomach lining, circulation, and kidneys. On the other hand, COX-2 is located throughout the central nervous system and is attuned to the brain's sense of what hurts. When it is primarily activated by inflammatory stress, COX-2 generates prostaglandins, which are the hormone-like defensive compounds that cause the responses associated with pain and inflammation due to overuse. By decreasing COX-2 activity, the inflammation cascade that follows the occasional overuse will be short-circuited. Since COX-1 is associated with a healthy stomach lining, you do not want to inhibit this enzyme. Unfortunately, many products don't know the difference between COX-1 and COX-2, inhibiting both in one. However, ingredients in a good flexibility formula can tell them apart. One of these ingredients is IsoOxygene. IsoOxygene, a patented hops extract, is shown to significantly inhibit COX-2, while leaving COX-1 alone. It is also twenty times more potent as a COX-2 inhibitor than other tested products, such as curcumin and grape seed.
Overall, the body has a pretty good repair system. However, stress due to free radical damage can take its toll, especially during times of occasional physical stress. Free radicals are hungry, unstable molecules in search of electrons, free radicals and reactive oxygen species can damage cells. They attack other cells in order to find them, causing the other cells to become free radicals themselves. This sets off a chain reaction of oxidative stress. Free radicals, which are formed during the body's normal functions, can have benefits such as neutralizing viruses and bacteria. When doing this, they damage the body's own antioxidant defenses as well. Free radicals typically become active during times of inflammation due to overuse or other stress. Thanks to the herbal antioxidant elements in a good flexibility formula, the body's own natural inflammatory defenses can be supported. Vitamin C, for example, has been scientifically studied for its beneficial effects on muscle, collagen, and connective tissue health, which helps hold us together, literally. Green tea has been well studied for the benefits of epigallocatechin-3-gallate (EGCG), also known as a polyphenol. EGCG works as an overall antioxidant by scavenging free radicals and supporting healthy collagen. One study showed that green tea supported collagen health by 50%. The green tea extract included in flexibility formulas usually containing about 70% polyphenols, with half of them being from EGCG. Green tea when combined with elderberry and ginger in formula's can help prevent oxidative stress on the body. Anthocyanins, which are found in berries and vegetables, helps keep the body in optimum health, especially during times of physical stress. Black elderberry extract, which is included in most flexibility formulas, is shown to be more readily used by the body than the natural bioflavonoids of other plants. Ginger, which has been used for centuries in Ayurvedic medicine, provides strong, natural antioxidant activity. A recent scientific study found that there are more than 50 separate antioxidants in ginger root. According to several scientific studies, rutin is the most effective antioxidant in reducing the inflammation cascade. Boswellia, a tree found growing in the dry, hilly regions of India, have been used in Ayurvedic practices for centuries. It also has antioxidant properties, which help reduce free radical damage. N-acetylcysteine (NAC), another antioxidant ingredient in good natural formulas, helps the body produce more of its own antioxidants. Research has shown that NAC inhibited occasional pain and inflation due to overuse and fatigue by twenty-six percent as compared to other controls. It has also been shown to act as an antioxidant and support healthy collagen and synovial fluid in joints. One ingredient you always want to find in a good flexibility formulas is bromelain, which is derived from pineapple. This provides an enzymatic pathway and has shown benefits in reducing pain and inflammation from occasional overuse. Together, these ingredients provide COX-2 inhibition (and COX-1 sparing), antioxidant benefits, and enzyme support. They work with the body's own natural anti-inflammatory pathways to relieve pain and reduce inflammation due to occasional overuse.
Along with a flexibility supplement, another product that is beneficial to try is a glucosamine sulfate supplement, which has been shown to help build and support cartilage. Glucosamine is found in the body's connective tissue and cartilage. Supplemental glucosamine sulfate is up to 98% absorbable, letting more glucosamine reach the target structures. It is currently being clinically studied by scientists on its effect in building cartilage as well. You can find many pain and inflammation formulas at your local or internet health food store.
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