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November 2009 – Exercise, Antioxidants and Nutrition
Living in Balance
November 2009
Greetings from Balanced Living,
This article's purpose is to create awareness of the production of free radicals during strenuous
exercise, the benefits of incorporating Antioxidants into your daily life and the importance of
internal support while exercising daily.
Exercise, Antioxidants and Nutrition
Fit vs Healthy
When we think of someone who is 'fit' or 'in shape' we think of muscle strength, a tri-athlete or a
marathon runner. Exercise is necessary for overall health as it increases muscle tone,
strengthens bones, stretches the body, supports cardiovascular health and makes us feel good!
But does exercise alone automatically equal a completely healthy body?
Supporting the Inside of Your Body
To be truly fit and healthy, daily exercise must be coupled with supporting the inside of the body.
Intense training can actually deplete the body of vital substances. Many athletes main concerns
are muscle mass and increased performance, the primary focus can be on
protein drinks,
certain amino
acids and replenishing electrolytes - but what about other areas of support?
Nutrients, vitamins,minerals (electrolytes), antioxidants, healthy oils (EFA's) and
liquids are extremely important in maintaining a healthy body. Furthermore, weight
management through exercise is more efficient while maintaining the inside of the body as it
assists metabolic function and decreased bad fats. Not only is it important to support the body
daily, it is important to choose healthy supplements, ones that actually build and replenish the
body without compromising other areas.
For instance, be aware of the electrolyte 'replenishing' drinks on the market. These products can
contain appalling substances, which damage or compromise other areas of the body. When a
recent client showed me the 'replenishing' products he had purchased; I was amazed to see
SUGAR as the first ingredient on the list of substances for this supposed 'supportive electrolyte
mix.' Yes, the body, during intense exercise, needs to replenish the electrolytes lost during
exercise; however, beware that SUGAR suppresses the immune system and stresses the liver.
A great natural alternative is a Fresh Coconut. The liquid and flesh of a young coconut is packed
full of easily absorbable electrolytes and healthy fats!
Exercise and Free Radical Damage
Not only does the body need daily support, but for those that exercise extensively or are training
for an event, antioxidant intake is crucial! When studying exercise physiology, I was amazed to
find an increased amount of FREE RADICALS naturally created during a period of exercise.
During exercise, oxygen consumption increases dramatically, which is a fantastic detoxifier;
however, many of us do not realize that when the oxygen is burned, free radicals are created. If
free radicals are not removed from the body - they can cause the body serious cell damage and
compromised health.
What are Free Radicals?
A free radical is an atom, molecule or ion with an unpaired electron, which is highly reactive. Did
you know that a free radical can tap on a cell wall up to 10,000 times a day? If the cell is too
weak it can fall victim to the free radical, which enters the cell deeming it non-functional. These
free radicals can even turn on damaging genes, which are precursors to many diseases. Don't
underestimate the damaging effects of these scavengers; scientists now believe that free
radicals are one of the major processes in aging and one of the underlying precursors to an
unhealthy body.
How Free Radicals Affect Antioxidants in the Body
An example of extreme exercise and free radical damage in the body is the marathon runner or
the tri-athlete who contracts a respiratory tract infection or cold soon after completing the event.
The lungs become more susceptible to infection because of decreased glutathione levels in the
blood - leading to a suppressed immune system. Glutathione is one of the main antioxidants
that protect the body. It boosts the immune system, recycles Vitamin C, protects the lungs,
detoxifies the liver and is involved in the storage and transportation of amino acids, which are the
building blocks of protein. The added free radicals created during training and the event build up
in the blood and deplete the antioxidants of the body, one of which is glutathione. The lung cells
which have lost one of their protectors; therefore, become susceptible to cellular damage or
microbes. This can happen not only to lung cells, but all cells of the body.
NOTE: My suggestion is NOT to supplement with straight glutathione - as from my research it
does not actually absorb properly. It is more beneficial to supplement with
alpha lipoic acid,
antioxidant of the body, recycling vitamin
E, Vitamin C, Coenzyme Q10 and glutathione itself. Also, Selenium and Milk Thistle are great
which is the precursor to glutathione and is the super
for boosting glutathione.
Support your Body with Essential Fatty Acids
Lastly, our bodies in general are not getting enough of the good, healthy, raw (non-cooked) fats
daily. I find it interesting that people remember to put oil the inside of their cars but rarely think to
'oil the inside of their body'. Healthy fats are important in building and feeding brain cells,
maintaining flexibility of the joints and tendons, protecting the myelin sheaths of nervous system,
maintaining cellular walls, building good cholesterol, maintaining flexibility of the cardiovascular
system, reducing the bad fats that we ingest and building healthy skin and eyes.
Recommendations to Support the Inside of your Body
It is crucial to eat nutritional foods high in fibre, antioxidants and healthy fats, but sometimes we
fall short of consuming the amount our bodies need daily to stay healthy, especially when
training for an athletic event. Be smart and add antioxidants, healthy fats and nutrients to your
daily maintenance program - the key is prevention!
Antioxidant Rich Superfoods and Supplements to add to your daily life:
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Acai Reservatrol / Antioxidant Extreme
Alpha Lipoic Acid
Antioxidant Optimizer
Bee Pollen / Propolis
Co-Enzyme Q10
Carotenoids
Vitamineral Green
Fruits Of The Earth
Spirulina
Essential Fatty Acids - Flaxseed Oil / Fish Oil
Natural Vitamin E
Natural Plant Vitamin C
Goji Berries
Raw Cacao Powder (Healthy Chocolate)
Selenium
Vitamin C + OleaSelect
As a Nutritionist and Practitioner of Homeopathic
Medicine, I address many areas of
health and well-being for the entire family. Visit our website for more details about health
products, workshops and my practice at
www.BalancedLivingAsia.com.
Live, Laugh, Love & Be Healthy!
Dana Heather
BalancedLiving
Masters in Holistic Nutrition, Naturopath, Homeopath, BMed - Pathology
Fasting, Detoxification and Colon Cleansing
www.BalancedLivingAsia.com
+65 6762-8029