Both Men and Women Need Folic Acid

Folic acid is the synthetic supplement form of Folate, one of the B vitamins, which is needed for body function.  Folate is especially important to pregnant women, yet folate presents many health benefits to both men and women.  Folate is not produced by the body, so it is necessary that we obtain adequate amounts from the foods that we consume or through supplements. 

Folate plays an important role in cell maintenance and production.  In terms of pregnancy, a growing fetus is constantly requiring the production of new cells.  Pregnant and nursing women are recommended to consume 800 micrograms of folic acid per day.

Folate plays a vital role in the body’s ability to produce both white and red blood cells.  Scientific research has linked folate to helping to reduce the risk of anemia.  Anemia is a condition that occurs when the body lacks the ability to get an adequate amount of oxygen to the organs.  Red blood cell health is important as red blood cells carry oxygen.

There is a link between folate and a potential reduction in depression.  Studies conclude that up to 35% of people suffering from depression have low folic acid levels.  Some research has determined that folic acid can aid antidepressant medications in their effectiveness.  Folic acid can also assist in the prevention of Alzheimer’s disease and dementia.  Research shows up to a 55% decrease in the risk of developing Alzheimer’s.

Folic acid also assists the body in eliminating an amino acid in the blood called homocysteine, which is a byproduct of animal protein synthesis and breakdown.  Elevated homocysteine levels are linked to an increased risk of heart attack.

Folate is equally important for men, as it can help with infertility and low sperm count.  Folic acid helps to increase both sperm count and quality.  Folic acid deficiency can also cause damage to the DNA carried by the sperm.  This damage to the DNA can lead to chromosomal damage in the fetus.

Foods that are rich in folate include dark leafy vegetables, broccoli, peanuts, avocado, citrus fruits, rice and sunflower seeds.  Current USDA recommendations for non-pregnant and nursing women is 400 mcg per day and due to the current American diet trend of consuming primarily animal products, most people in the US do not come close to this recommendation.  This being the case, consider including some of the foods mentioned above or taking a quality multi-vitamin on a daily basis. 

References:

Folic acid deficiencies are wide spread: here’s why nearly everyone needs more folate. Black, Alexis. www.naturalnews.com/z016208_prenatal_nutrition_folic_acid.html

What Does Folic Acid Do For Men?  www.livestrong.com/article/468798-what-does-folic-acid-do-for-me/

Folic Acid for Men. Nicks, J. www.buzzle.com/articles/folic-acid-for-men.html

Nervous System Health

The nervous system is a vitally important part of our bodies that is responsible for all bodily functions.  This being the case, it is vitally important that we take the health of our nervous systems as seriously as we do other parts such as the muscles and cardiovascular system.  This post will focus on a brief explanation of the 2 primary part of the nervous system, as well as ways we can work to increase nervous system health.

The nervous system is made of up two primary parts, the Central Nervous System and the Peripheral Nervous System.  The nervous system is responsible for all actions and responses that we go through on a daily basis (including involuntary actions such as breathing).  The Peripheral Nervous System receives information and then sends signals to the Central Nervous System which then responds with an action or particular movement. 

Nervous system health is an important aspect of overall health as our bodily functions rely on the nervous system, as well as our emotional health.  Emotional health is particularly important this time of year, as we see many folks reporting symptoms of Seasonal Affective Disorder (SAD).  SAD is very basically depression stemming from a reduced amount of sunlight exposure during the winter months.  Also, the holidays can be a source of depression for people, especially those that have lost loved ones. 

So ways to improve nervous system health include both exercise and nutrition.  Exercise is such an important part of nervous system health as it increases circulation and oxygen consumption.  This creates an environment within the body where there is more oxygen rich blood that can be circulated throughout the body and to the brain.  Yoga is a particularly effective form of exercise to increase nervous system health, especially the peripheral nervous system, by relaxing the muscles and sensory organs.  Yoga also promotes natural detoxing of waste products and cortisol which has a catabolic effect on muscles.  It has been clinically proven that exercise is more effective for treating moderate depression than antidepressant medications! 

Nutrition is another way that we can improve nervous system health and certain foods have a positive effect on the nervous system.  Complex carbohydrate consumption is encouraged as these foods (whole grains) help to stabilize blood sugar levels, which in turn helps to stabilize mood.  Scientific research links unstable blood glucose levels to an instability in mood.  Simple sugars cause a rapid spike in blood sugar, as they are easy assimilated into the bloodstream.  This then leads to the “sugar crash” that many people report after consuming sugary foods.  Omega 3 Fatty Acid consumption has been linked to positive effects on the nervous system.  Good sources of Omega 3’s include fish, walnuts and flaxseeds.  The B Vitamins, which are found in foods such as whole wheat, sweet potatoes, bananas, seaweed, beans and dark green leafy vegetables are also important for nervous system health.

Some other foods to consider adding to your diet for improved nervous system include: Spirulina, oats, whole grains, Brewer’s yeast, blackstrap molasses, chocolate (YAY), barley, nuts and seeds.

Reference:

Crocker, P.  The Vegan Cook’s Bible.  Robert Rose, Inc. Ontario, Canada. 2009

Different Body Types of Triathletes

So this blog is an essay I wrote during my Personal Training Certification relating to the different body types of top finishers, middle-of-the-packers, and those that simply trained to finish at the last triathlon I competed in this sesason.  I thought it would make for a decent blog post, considering the fact that more and more people are training for triathlon and endurance races these days!!!!

Attend an endurance event such as a local five or ten kilometer race. Try to observe the obvious visual differences between the winners and those who come in last. Explain the differences between the two groups. If possible, interview two of the top runners as well as two “middle of the pack” runners and compare their training routines.

I will use the last Sprint Distance Triathlon that I participated in on September 15^th, 2012 as an example to illustrate the differences in appearance of those that finished in the top 3 and those that were in the middle to the back of the race finishers.  In this race, I finished 2^nd overall so I can use my own body type and training routine as an example of the top finishers and I will discuss typical training routines that are used by those that are simply trying to finish the race and cover the distance.

I would say that I have a more muscular build than some of the other top finishers at this race and in most triathlon events.  As with most endurance activities, top athletes usually have the typical long and lean appearance, given the prevalence of Type I muscle fibers in their bodies.  One thing that I have encountered when talking with other triathletes about their training routines is the lack of weight training that they engage in.  Most of their training is sport specific, meaning that all they do is swim, bike and run.  I have a firm belief in the need for strength building for any type of sport, endurance sports included.  I weight train 3-4 times per week, as I feel that the stronger I am, the faster I am.  I also engage in plenty of sports specific training and my typical training week consists of approximately 3 miles of swimming, 80-100 miles of cycling and 15-20 miles of running.  I also do a considerable amount of high-intensity interval training, which is in my opinion “more bang for your buck” type training.  By increasing intensity during intervals, I can make strength and fitness gains in shorter duration workouts.  Plus this type of training is conducive to making speed gains.

In terms of the general body types of “middle of the pack” finishers, we see a wide range of people.  Some appear very fit and well suited to endurance racing, while others appear overweight and not very fit.  Training programs of this crowd typically take the approach of building towards race distance in each event, in a progressive manner.  In other words, beginner training programs have a person engage in swim, bike and run workouts a minimum of 2 times per week, with duration and distance increasing up to 10% each week until reaching the distance (or slightly beyond) that of each event in the race.  If the run portion of the event will be a 5k, beginner programs usually top out, in terms of running mileage, at around 4 miles.  While this training approach will get you to the finish line, it is doubtful that you will place in the top 3 of your age group. 

As with all sports, to win takes commitment, dedication and determination.  It also takes having a well planned and well executed training program and an ability to push your body hard during training.  You cannot simply log mile after mile of low intensity training and expect to finish at the top of the pack, especially in shorter distance racing.  I heard a really neat statement relating to racing once that went like “In order to race fast, you have to train fast.”  I also think there is a distinct difference in attitude, competitiveness and seriousness between the top finisher and those that simply train to finish a race. 

Big News!

So I just received word yesterday that I am accepted into the Doctor of Chiropratic program at Sherman College!  Words can't express how excited I am to get started and this is gonna be such an amazing experience for me and my family!  All the hardwork up to this point has gotten me into one of the best Chiropractic programs in the nation!!!!!

Health Benefits of Onions

Onions are a pretty amazing food and their use in herbal medicine remedies has spanned centuries.  Onions are a favorite of many chefs due to their aromatic properties and their ability to add flavors.  Onions come in many different varieties and are grown across the globe.  Onions are a member of the lily family, which also includes other foods such as leaks, chives, garlic and shallots.  I wanted to do a article on the health benefits of onions, as they are one of my favorite foods and they have the ability to enhance health in some pretty amazing ways!

Onions are effective against some very harmful forms of bacteria including salmonella and E. coli due to their antimicrobial properties.  Onions have both anti-septic and antibacterial properties and they have been used for centuries in Chinese medicine to treat bacterial infections.  Naturopathic practitioners often use onions to treat illnesses including coughs, colds and asthma.

Studies have shown that onions can lower both cholesterol and blood pressure, similar to garlic (which again is in the same family as onions).  More research has been conducted on garlic in this area, yet studies conducted using onions have yielded similar results.  Both onions and garlic contain sulfides, which scientist report is the main property behind their ability to lower cholesterol and blood pressure.

Onions contain flavonoids which are important in cardiovascular health and can also reduce the risk of blood clotting.  Onions have a higher concentration of flavonoids in the outer layers, so it is recommended to remove as few of layers as possible for consumption to gain the most health benefits. 

Onions also have a relatively high fiber content.  Fiber is important in digestion and can also aid in weight management.  Onions are also high in both vitamins C and B6.  Onions are also a good natural source of iron.

Onions are linked to increases in bone density and are high in antioxidants.  The positive health benefits of antioxidants are well documented, as they have an ability to reduce the number of free radicals in our bodies.  (See my older post concerning antioxidants for more information on this process and the benefits of them).  Onions, even when eaten in moderate amounts, have been linked to a marked decrease in risks of cancers including ovarian, colorectal and laryngeal types due to containing the flavonoid quercetin.

One area that I have become increasingly interested in is the research results linking onions to increased testosterone levels in males, which can become a serious problem in males after the age of 30.  Low testosterone is linked to decrease sexual performance, loss of muscle mass and strength, hair loss, fatigue and other health issues.  A research study conducted at Tabriz University in Iran using rats found that fresh onion juice can raise testosterone levels by 300%.  This study linked onion juice to a reduction in a product in the body called malodialdehyde, which is the by-product of damage occurring from free radicals on unsaturated fatty acids.  The February 2009 issue of the journal Folia Morphologica also reports that onions have a positive effect on testosterone levels. 

If you aren’t already, start adding onions into your diet by including them on sandwiches, in salads and in dishes you make in order to take advantage of these amazing health benefits!  Nutrition is paramount in living a healthy lifestyle and onions are a great way ensure we are giving our body the nutrients it needs, as well as, a preventative means of avoiding serious health issues down the road.

References:

www.whfoods.com

www.ergo-log.com/onionjuice.html

www.livestrong.com

www.vegetarian-nutrition.info/updates/onions.php

Periodization is a Must....Period!

I am a firm believer in periodization, and I personally use this type of training approach in my own training and for those I recommend to others.  Periodization is simply taking into account the fact that the human body adapts to training over time, making it important that we constantly tweak and change our training routines over a set period of time.  For endurance training, a typical training plan (mine included) goes something like:  Winter (Off-season) for strength building and maintenance, Spring (Pre-season) for base and endurance building and Race/Peak Period when it’s go time.  You can see how periodized training spans over the period of an entire year and not just during the “active” training season.  The off season is just as important to work on techniques and strength.  I love the off season because I can chill out on the swim, bike and run a bit and up my time in the weight room, which I do love BTW!  By changing the types and intensity of training we engage in we do several important things.  (1) We avoid injury, particularly overuse injuries (2) We strengthen stabilizer muscles and our core, which is so important in sports and life (3) We avoid burnout (4) We stimulate fitness and can make strength gains.  I gotta tell you the reduction in burnout is so important after a long hard season of racing!

So if you’re like many endurance athletes out there and you develop your own training plans, please make certain you’re periodizing your training year and you’ll see some serious gains in performance.  Plus your mind and body will thank you for the variety!

'Tis the Season to be Sicky!

‘Tis the season to be sicky….  I think that’s a pretty appropriate spin on a Holiday classic this time of year.  One of the questions that I see come up often in terms of being sick and fitness, is whether or not a person should workout when they’re sick.  Well they’re really isn’t one simple answer to this. I think more than anything, a person has to use a bit of common sense when deciding whether or not to rest up and recover, or get out and do some training.

Start by looking at what the illness is.  A cold is one thing, but having a full blown flu episode is something entirely different.  I certainly suggest that someone with anything more serious than the common cold not go to the gym or workout around others.  That being said, if you do have a cold and are going to hit the gym, please use simple precautions to help reduce the likelihood of spreading the illness such as washing your hands often, using antibacterial hand-gels after each machine, and if the gym has anti-bac towels or spray remember to use it on each machine when you finish up. 

There are certainly some benefits of working out when you are ill in terms of upping your mood.  Sitting around or lying in bed can cause those of us that live active lifestyles to feel depressed and getting out for a quick run or even a walk can do a lot to make us feel better.  Exercise can also help circulation and loosen up some of the crud that can build up in our lungs and sinuses.  I personally train through most sicknesses I experience during the winter months and I can attest to the fact that the exercise and movement helps me feel better (if doing nothing more than getting my mind off of the sickness for a bit).

I suggest that you lessen the load, so-to-speak, when working out with a sickness.  Obviously if you have a cold, the flu or any other type of common winter-time illness, I don’t suggest trying to set a PR 5K time or hammering out some tough interval circuits.  Again just shoot for getting the body moving and the blood flowing.  Illness alone can cause an increased heart rate, so keep this in mind too as you don’t want to elevate the heart rate too much.  Sweating can also have a cleansing effect on us and actually help to rid the body of illness.  I always trying to sweat it out a bit when ill, just to help my body rid itself of the illness.

Just remember, working out at a low intensity can be a nice way to boost your mood when experiencing a common winter-time illness, but it is so important to use good judgment and common sense when it comes to it as well.  Be certain not to overdo it and always be aware of the possibility of spreading the illness to others.  Your body needs time to recover and heal itself from the illness, so you have to be willing for this to take place!  It’s tough for us fitness buffs to take it easy when we’re sick, but sometimes we just have to be willing to do so.  If you’re going to workout, make certain to keep it light!