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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: 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