|August 2010||Page 1 Of 1|| |
|Strategies And Natural Nutrition For Physical Conditioning|
Posted On 2010-08-31 , 11:56 AM
The main source of energy in the diet is carbohydrates. These compounds are quickly converted to glucose, which is the body’s main fuel. Glucose is stored in the muscles and the liver in the form of glycogen, a compound that is readily converted into glucose as needed.
The amount of glycogen available to the muscles is a key factor in how much activity you can perform without becoming fatigued. Therefore, vigorous activity is possible only as long as glycogen is available in sufficient quantities.
A diet high in complex carbohydrates is consequently the most beneficial for building the glycogen stores necessary for physical conditioning.
The second source of energy used to fuel the muscles is body fat. The body begins to release stored fatty acids and use them as a source of fuel after about 20 minutes of exercise. It is primarily body fat, not dietary fat, used for this purpose.
Both fats and carbohydrates are converted into body fat (if consumed in excess) but dietary fat can be converted to body fat more easily than carbohydrates can.
Proteins are needed to build muscle and for tissue repair. However, they are not an important source of cellular energy. The body will use protein for energy only if there are not enough amounts of carbohydrates and fats. If this happens, loss of muscle and lean tissue occur. Additionally, if the body is forced to breakdown protein for energy, the buildup of toxic levels of ammonia can result.
The need for protein does not increase with exercise. Although you do burn more carbohydrates and fats exercising than you do sitting at a desk - you do not normally burn more protein. In addition, excessive protein intake increases urine elimination which may cause dehydration. Also the consumption of too much protein can interfere with calcium metabolism and damage the kidneys.
The following strategies and nutritional supplements are created to enhance performance and promote good health in anyone involved in physical conditioning.
Always stretch and warm up your muscles before you exercise to avoid injury. A five minute warm-up allows muscles temperature to rise several degrees and they loosen up.
Allow your body temperature to cool to normal before taking a shower after you exercise. This will prevent cramping and abnormal muscle contractions.
Consume solid foods no later than 4 hours before vigorous exercise.
Drink fluids before, during and after exercising. This helps to prevent dehydration and muscle cramping.
Limit roughage consumption before exercising. It will make you feel full and sluggish and requires more energy to digest.
Multi-vitamin and mineral complex - to ensure needed nutrients and optimum health. Take as directed on label.
Chromium picolinate - increases energy levels and stabilizes blood sugar. Take 200 micrograms daily.
Coenzyme Q10 - increases tissue oxygenation. Take 60 - 100 milligrams daily.
Bee pollen - increases energy and endurance. Take 1,000 milligrams daily. Caution - Bee pollen may cause an allergic reaction in some individuals.
Inosine - promotes the manufacture of ATP (adenosine triphosphate), the main source of energy at the cellular level. Take as directed on label.
L-Carnitine - carries fat to the muscles for energy. Take 500 milligrams daily.
Octacosanol - increases oxygen utilization during exercise which improves endurance. Take as directed on label.
Herbal Nutrition Supplements:
The herbs dong quai, ginseng, gotu kola, pau d’arco, and suma are energy boosters, which can be taken in tea or pill form.
Caution - Do not take ginseng if you have high blood pressure.
Horsetail - aids in physical conditioning.
St. Johnswort - can be used topically to relieve joint pain and muscle spasms.
Sarsaparilla and saw palmetto - herbs that can be used to help boost testosterone levels naturally.
Do you have any suggestions?
|13 Natural Welcomed Remedies For Menstrual Cramps|
Posted On 2010-08-15 , 12:06 PM
Menstrual cramps; medically termed as dysmenorrheal, is caused by an excess of prostaglandins which forces muscles to tighten more than necessary, creating spasmodic cramps that can be very intense.
At the beginning of each menstrual cycle, the uterus secrets prostaglandins to assist contraction of the uterine muscles and expel tissue and fluids during menstruation.
Not every woman suffers from cramps, but if you do, these remedies might provide some relief.
1. Ibuprofen - has the ability to stop the actions of prostaglandins. Take as directed on packaging when your cramps start and continue taking until the cramps go away.
2. Diet - avoid dairy products, fats, salt, alcohol, sugar and caffeine which can all make cramping more severe.
3. Exercise - gentle exercise often relieves cramps in progress. Here are a couple to try.
- Lie on your back with knees bent and feet flat on the floor. Place a large book on your abdomen. Inhale to raise the book, hold for 5 seconds, then tighten stomach muscles and exhale slowly to lower the book. Continue steps repeatedly for as long as you are comfortable.
- Kneel on the floor and sit on your heels. Bring your forehead to the floor and place your arms along the floor next to your body. Close your eyes. Hold this position for as long as it is comfortable.
4. Warmth - will increase your blood flow and relax your muscles. Put a heating pad on your abdomen for a few minutes at a time. In addition, drink hot herbal teas.
5. Relaxing bath - add 1 cup of sea salt and 1 cup of baking soda to a warm bath and soak for 20 minutes to relax your muscles and relieve cramps.
6. Make love - the vigorous muscle action moves blood and other fluids away from congested organs, relieving pain. Having sex with orgasm is great for relieving cramps.
7. Calcium and magnesium supplements - Radical changes in female hormones cause blood calcium levels to decrease prior to and during menstruation. (When taking calcium supplements, you should always be taking magnesium supplements as well.) Calcium relieves cramping, backache and nervousness. Take 1500 milligrams of calcium (chelate form) daily and 1000 milligrams of magnesium (chloride or chelate form) daily in small doses that you can take a couple of times a day after meals.
8. B complex, additional B6 and niacin (B3) supplements - Cramps not relieved with calcium may respond to a daily B complex tablet plus additional B6 and 50 milligrams of niacin taken with each meal. NOTE: Do not take niacin if you have a liver disorder, gout or high blood pressure.
9. B complex and vitamin C with bioflavonoids - brought relief to 90% of cramp sufferers in an Australian study. Accompany the B vitamins with 300 milligrams of vitamin C with bioflavonoids.
10. Herbal teas - used to relieve menstrual cramps include black cohosh, chamomile, caraway seed, catnip, comfrey, ginger, ginseng, licorice root, mint and sarsaparilla.
11. Herbalist suggest drinking a cup of red raspberry leaf tea or cramp bark (squaw vine) each morning and evening for several days before the start of a period to prevent cramping. Adding a teaspoon of powered meadowsweet to each cup of raspberry leaf tea provides the painkilling benefits of aspirin.
12. Wild yam extract - this herbal contains natural progesterone and has proved effective in alleviating cramps, headaches, mood swings, irritability and insomnia, and therefore, may benifit those with endometriosis.
13. The herbal supplements angelica root, cramp bark, kava kava and red raspberry have antispasmodic properties and may alleviate cramps. The herbs black haw and rosemary are also good for cramps and help calm the nervous system.
Persistent painful periods warrant a gynecological examination to rule out an underlying disorder of the reproductive system.
Do you know of any age-old remedies for menstrual cramps?
|August 2010||Page 1 Of 1|| ||