Fitness tip…Tend to Tissues

Tissues armThe tissues that comprise the human body (muscles, tendons, ligaments, fasciae) can get pretty beat up if you are a sports enthusiast or just an extremely active individual. Keeping these tissues in top shape will prevent future injury and long term pain. Foam rolling, stretching, sports massage, chiropractic treatments, acupuncture, contrast bath therapy (hot and cold alternation) are just some of the modalities that should be considered as part of a regular exercise program. In keeping the blood flowing through these tissues they will remain healthy and most important flexible.

Source: Muscle & Performance July 2016

Exercise and Cancer…

Exercise involves biological stress which can lead to controlled short term inflammation in the body. A study with mice is looking into how the immune system may fight cancer byExercise increasing adrenaline. At the university of Copenhagen, scientists injected melanoma cells into two groups of mice. One group were given exercise wheels and the other group were forced to remain sedentary. After 4 weeks the active group showed better signs of fighting off the disease. This group possessed high levels of Adrenaline which alerted Interleukin-6, a substance released by working muscles, which in turn activated the natural killer cells. Lesions were both smaller and less in the active group.

Best Way to Hydrate…

British researchers Tested 72 physically active men between ages 18 and 35 to determine what was the best way to keep hydrated. Men were first asked to drink half a liter of waterHydration drinks an hour before beginning the test. Beverages consumed were of a variety that included everything from coca cola, Gatorade, orange juice, teas, coffee, whole and fat free milk and water. Each subject consumed a liter of one of the beverages. Urine output was tested over the following four hours. The milk consumers had the smallest amount of urine output followed by those who drank water. A sign of better hydration. Sugar drinks rated the lowest.

 

Recovering from a Broken Limb…

Anyone who has been the victim of an injured limb and has had to endure weeks in a cast broken arm_squirrelknows how weak that part of your body can become from under use. A study published in the Journal of neurophysiology has shown that recovery time can be cut in half. One group of volunteers were asked to imagine flexing and resting that part of their body, in a cast, at five minute intervals. The other group was asked to do absolutely nothing. The group practicing the imaginary exercises had fifty percent more strength when the casts were removed..

Life is just a Bunch of Alveoli…

The definition of alveoli comes from the Latin meaning “little cavity”. A large amount of Alveolialveolus (plural) are contained especially in the lungs. It is within these large organs that an extremely large amount of alveolus can be found. They are clusters that are situated at the ends of our intricate branchlike structures of air passages. Envision a tree contained within the walls of the lung with clusters of grapes hanging off all of the branches. They number about 350 million per lung and they are responsible for gas diffusion. To put their vastness in perspective, they cover about 760 square ft., a space about 40 times the area of our skin. Alveolus can be looked upon as tiny air chambers that are responsible for the exchange of oxygen and carbon dioxideAlveoil children between the lungs and the blood stream. An alveoli is the membrane in which oxygen from the air is allowed to enter the blood. The process in which they inflate and deflate occurs each time we inhale and exhale. Because of their composition it takes more effort to expand them, inhalation, which makes exhaling easier due to their elastic recoil. They are particular only to the lungs of mammals. The membranes of these sacks are so thin they allow oxygen and carbon dioxide to pass easily Alveoli seal through them. This is referred to as the “gas-blood barrier”.   So numerous, they are able to support the needs of a large animal. Since this exchange has to be done in large quantities and quickly, the number of alveolus makes this task possible. The capillaries in the alveolus push the oxygen depleted blood to an oxygen rich area allowing for the exchange. This is the process in which carbon dioxide rich blood is pumped from the rest of the body where it is released and oxygen is absorbed in its place. If this elastic recoil is compromised breathing can become a problem. They are so delicate that if they are abused by any toxins allowed to enter the Alevoli runnerslungs the walls will break down. They can combine with each other or totally collapse making the grapelike structures larger giving less area for this important exchange to take place. Simple congestion, or inflammation can cause them to swell and limit their effectiveness. Because they are so delicate, white blood cells are constantly on patrol absorbing any foreign particles in their vicinity. Aerobic exercise is a key factor in increasing their strength and durability. The more they are forced to expand the more oxygen rich blood is allowed to enter the system. This in turn can increase both our stamina and endurance.

Fitness and Attitude…

The manner in which you view exercise can have a big difference in your results. WalkingParticipants in one study were asked to walk one mile. One half were told it was a form of exercise while the other half were told it was purely for pleasure while  listening to music. The exercise group ended the walk more exhausted and grumpy. They also rewarded themselves by over indulging in sugary treats. The other group walked away happy and contented with no desire for snacking.

Making Flu Shots more Effective…

flu joggingFlu shots are generally 50 to 70% effective but exercise can produce more infection-fighting bacteria. A study at Iowa State University tested students who biked or jogged moderately for 90 minutes after receiving their shot. More or less time did not prove as effective. They showed nearly twice the amount of antibodies as those that were sedentary. Exercise can pump the vaccine away from the vaccination site to other parts of the body. 

Fitness Tip…Learn your Clock

 sand timerWe are all biologically different. The way or what we choose to eat is not the same for everyone.  It stands to reason that the time slot where we feel the most energy is also individually unique.  Some trainers suggest training in the morning around 10:00 is the best time. Others suggest late afternoon when the body has gained momentum. The truth of the matter is that we all get our strongest surges of energy at totally different times. Track when your body feels the strongest and most energized and see if that can coincide with the activity you love. It may occur at a time when you are at your job and may not be convenient, so make full use of that period on the days that you are not working. Becoming aware of your inner clock can produce the most benefits.

 

Fitness Tip – Add don’t Subtract…

Try ridding yourself of the notion that in order to lose unwanted weight it is necessary to subtract fruits and vegetablesmore and more foods from your menu. Instead, go in the opposite direction. Add and replace your present foods with a more nutritious version. Add more healthy fats. Include more foods that have an abundance of fiber. You may find that you are actually consuming more food while your weight is being reduced.
 

Yellow Peas…

Yellow PeasPeas are one of the earliest crops known to man. They can be traced as far back as 9000 B.C. in Southeast Asia. Peas belong to the same family as lentils which means they are also rich in iron. They are fiber rich slowing digestion which can keep the feeling of fullness longer. This can be a great aid for those wishing to lose excess weight. Pea protein powder is a great source of protein for vegans and also for vegetarians who may not be able to consume whey protein because of lactose intolerance. Pea protein does absorb quickly in the body but thereYellow pea pods is mixed opinion as to whether or not peas contain all the essential amino acids for rebuilding muscle and tissue. To be sure you are getting a full supply of amino acids it is wise to combine them with seeds (sesame, sunflower, pumpkin, hemp etc.) to fill in the gaps of any amino acids that may be missing.