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The TRUTH about salt and sodium [controversial article]

Nutrition, Training

by Joel Marion

You may have heard that a high salt/sodium intake causes high blood pressure and should be avoided. Well, that’s…not true.

You see, a high sodium intake does not cause hypertension (high blood pressure). The hormone aldosterone acts on the kidneys to conserve sodium for bodily functions; however, when sodium is consumed in high amounts, aldosterone release is blunted and any excess sodium will simply be excreted. As a result, sodium balance remains normal over a large intake.

Eat less of it and your body retains more; eat more and your body gets rid of what it doesn’t need. This is the case with all apparently healthy individuals who do not already have a blood pressure condition.

The only circumstance in which individuals may benefit by monitoring their sodium intake is if they have already been clinically diagnosed as suffering from hypertension and are also salt sensitive. I stress “and” because only 20% of the population is salt sensitive; so for 4 out of every 5 people suffering from hypertension, lowering sodium intake isn’t going to do much, if anything at all.

And even for those that are salt sensitive, the actual magnitude of the decrease in blood pressure as a result of the lowered intake may not even be substantial enough to warrant decreasing sodium consumption as a method to treat high blood pressure.

Now, I normally wouldn’t kick a myth when it’s down, but a high sodium intake can actually benefit athletes and fitness enthusiasts for the following reasons:

  • A higher sodium intake yields a greater overall blood volume and blood flow to the working muscles. With increased blood flow, the amount of oxygen and nutrients delivered to the working muscles is maximized. This is particularly important when an amino acid containing beverage is consumed prior to the workout, as more aminos will be delivered to the working muscles, resulting in greater rates of protein synthesis and recovery. Also, increased blood flow will actually increase performance in that removal of various fatigue toxins (lactic acid, CO2, etc) will occur at a faster rate.
  • It is the responsibility of sodium to deliver potassium into the cell membrane of muscle tissue. If not enough sodium is present, the body is forced to deliver the potassium via “active transport” across the membrane. In this case, active transport is not the preferred method of transportation and as a result less potassium will be transported across the membrane less often.

And yet another myth about sodium is that a high intake causes tons of water retention and a bloated appearance. While, yes, increased sodium intake will cause some initial water retention, the retention is only temporary. As soon as the body becomes accustomed to the higher intake, aldosterone release will be blunted and the excess water will be excreted.

So no, consuming high amounts of sodium does not cause hypertension (and is rarely effective by itself in treating the condition) and may actually a good idea if you want to optimize your workout performance.

Any Thoughts?

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10 Ways to De-Stress in 5 Minutes or Less

Training

Stress happens. No matter how organized you are, how good your systems are, or how friendly your work and living environments are, stress can find a way to poke its ugly head in from time to time. What can you do? Turn to a convenient Stress Buster – a small, simple activity that clears your head and calms you down. When you feel a stress attack coming on, it’s the perfect time to turn to one of these busters and kick that stress out the door.

Take a Walk

Exercise, even when done leisurely, is a great way to relieve stress and boost endorphins, the feel-good chemicals in your brain. When you feel overwhelmed, go outside and walk for a few minutes. You’ll be amazed at how much better you’ll feel.

Grin and Bear It

Smiling, even when you don’t feel happy, can instantly lift your mood. Instead of frowning, clenching your jaw, or tensing up your forehead in reaction to a stressor, grin and feel your troubles melt away. Try it now!

Call a Friend

Sometimes, you just need to vent. Enlist the help of a good friend or close loved one when you need to de-stress. Often, just getting something off your chest will help you calm down and keep things in perspective. A five-minute phone call can help strengthen your bond, too.

Sweet Scents

Certain scents can help calm, energize and revitalize us, and that’s what aromatherapy is all about. Lavender can be soothing and peppermint can increase your focus. Keep some of your favorite scented products around, whether candles, air fresheners, herbs, flowers, or essential oils. Take a few whiffs when you’re stressed and notice the instant calm you feel.

Visualize

Even if you can’t escape from your stressful life, you can escape through the magic of your mind. Right now, close your eyes and imagine the world’s most perfect, serene place. It can be waves crashing on the beach, rolling hills, or even a familiar childhood room. Note how safe, secure and relaxed you feel by picturing this place. Whenever you need a short escape, you can always return there in your mind.

Meditate

You don’t have to be a Zen master to meditate successfully. Think about a place, a word, an idea—anything that pulls your focus and helps you turn off distracting thoughts. A little meditation can go a long way for your well-being, even when it’s as simple as repeating a calming word or phrase to yourself.

DIY Massage

Tension and pain in your neck, shoulders, upper back or forehead can be symptoms of your stressful lifestyle. But you can do something about it. First, tense that area of the body as much as you can, and then instantly relax it as much as possible. Use your hands to give yourself a quick massage during a stressful day, and notice how your body (and mind) responds favorably.

Stretch

Ever notice how dogs, cats and other animals stretch throughout the day? They do it for the same reasons we do—it just feels good! Starting or finishing your day with some light stretches can help you de-stress and relax when you need it most. At work, you can try some neck, arm and chest stretches, too.

Tune In

Anyone who listens to get-up-and-go music to get pumped up for a workout knows how much music can affect your mindset. Just as it can energize you or evoke powerful emotions, it can also help relax you. Choose the music you find most relaxing, whether classical, jazz, instrumental or something else. Keep it on your computer, in the car, and on your iPod in case of stressful emergencies. Tune in to relaxing music and tune out the world around you.

Close Your Eyes

Sometimes the simple act of closing your eyes and breathing deeply can do wonders during a stressful day. You can do this several times throughout the day to help your body and mind relax. Try to combine this tip with some others (meditation, stretching, self-massage, or visualization) for an even greater benefit.

See, you don’t need to go out of your way to control the stress in your life. Spare five minutes here and there, and you’ll be a calmer, more focused person in no time!

www.sparkpeople.com

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The Connection Between DHA And Dementia

1 Comment / Nutrition

By Kevin DiDonato MS, CSCS, CES

Research has shown that omega-3 fatty acids could be helpful at improving many different facets of health.

They have been shown to improve heart health, improve depression symptoms in the elderly, and even improve teen’s mental health status.

Now, breakthrough research published in the Journal Neurology, shows that omega-3’s, especially DHA, could improve brain volume and improve cognitive test scores in elderly adults free from dementia.

Let me explain…

DHA and Your Brain

Omega-3 fatty acids play a large role in brain development, chemical makeup, and fatty-acid content.

Gray matter, which is part of the brain and the central nervous system, acts like a supercomputer in your brain.

There are many neurons and other cells in gray matter which create information which is then delivered to the rest of your body.

Gray matter does not work without white matter which is the connection between grey matter and the cells of your body.

However, gray matter is full of Omega-3 fatty acids, specifically DHA.

Omega-3 fatty acids, which are essential fats that your body can not make, needs to be part of a healthy diet.

Foods rich in Omega-3’s (vegetables (ALA), free-range beef, and wild fatty fish) could provide adequate amounts of Omega-3 fatty acids which, research shows, could protect your heart, eyes, and could even replenish low levels of DHA and EPA found in your blood cells and brain.

The Research

Researchers aimed to understand the role that omega-3 fatty acids play in the prevention of dementia.

They recruited 1,575 participants, of which 854 were women.

The average age of the participants was 67, and all were free from dementia.

They took into account, age, gender, education level, APOE €4, plasma homocysteine, daily exercise, BMI, and were free from any vascular condition which would leave them prone to the development of certain vascular disease processes.

The researchers found, that people with the lowest DHA levels in their red blood cells, showed lower total brain volume and had increases in white matter hyperintensity volumes.

White matter hyperintensity volume could be an indicator for underlying cerebral (brain) conditions that are associated with smaller blood vessel in your brain.

Increased white matter hyperintensity could potentially increase your risk for stroke development along with mental and cognitive decline.

The researchers noted that participants with lower levels of DHA and EPA in their red blood cells, showed lower cognitive test scores for visual memory, executive function and abstract thinking.

They concluded that lower levels of DHA and EPA in red blood cells could be associated with lower brain volumes, cognitive impairment, and increased risk for vascular-related dementia, even if they are currently free from dementia.

Omega-3 Fatty Acids and Your Brain Health

Omega-3 fatty acids, clinical studies show, could have tremendous benefits to improving many aspects of health, including heart health and mental health.

Now, the level of one of the omega-3 fatty acids, DHA, could potentially have benefits for reducing your risk for dementia.

By increasing your omega-3 fatty acid levels, you could improve brain health, therefore potentially slowing the rate of aging found in your brain as you get older.

This has the potential to improve mental health and preserve cognitive function from the detrimental effects associated with aging and dementia.

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Omega-3’s Role In Age-Related Macular Degeneration

Nutrition

By Kevin DiDonato MS, CSCS, CES

Omega-3 fatty acids are essential fats found in fish and in plant-based foods in the form of ALA.

Omega-3 fatty acids, research shows, could improve certain health parameters associated with your heart health, mental health, and eye health.

According to a new study published in the Archives of Ophthalmology, the consumption of fish and omega-3 fatty acids could decrease your risk for developing age-related macular degeneration in older adults.

Let me explain…

Age-related Macular Degeneration (AMD)

AMD is a form of macular degeneration that affects the elderly (over the age of 50), and could account for a majority of vision loss or impairment in elderly individuals.

Age-related macular degeneration (AMD) causes a loss of central vision (the macular region), due to damage to your retina.

Even though there is a loss of central vision, your peripheral (side) vision is usually left unaffected.

There are two different causes for age-related macular degeneration: a “wet” and a “dry” cause.

The “wet” cause involves the growth of blood vessels up and behind the retina, which could cause your retina to become detached. “Wet” macular degeneration affects roughly 10% of all cases.

Recently, medications have been developed that could slow, stop, or reverse the growth of these vessels, which could significantly improve symptoms.

In the “dry” cause, there is a build-up of cellular particles behind the retina, leading to the detachment of the retina.

There is no known treatment or cure for “dry” age-related macular degeneration.

Age-related macular degeneration, research shows, is the number one impairment in older adults.

Omega-3 Fatty Acids and AMD

Researchers were interested in seeing if omega-3 fatty acid intake was associated with a lower risk for developing age-related macular degeneration.

They sent a detailed questionnaire to 39,876 women healthcare professionals, of which 38,022 of them answered the questionnaire.

The average age of the participants was 54, and they were free from any type of macular degeneration.

The researchers noted over the course of 10 years, only 235 women developed macular degeneration due to either a build-up of drusen or due to retinal pigment changes.

They noted that women who had the highest intake of DHA and EPA, showed a decreased risk for developing AMD.

When it came to eating fish, women who ate fish once per week, compared to once per month, showed a significant decrease in their risk for AMD.

The researchers concluded that women who regularly consumed fish and the omega-3 fatty acids DHA and EPA, significantly reduced their risk for developing age-related macular degeneration.

Omega-3 Fatty Acids and Eye Health

Omega-3 fatty acids are powerful fatty acids, which have shown promise for many different health conditions.

From heart health, to mental health, and now to eye health, including omega-3 fatty acids could help to prevent many ailments associated with aging.

Now, omega-3 fatty acids have been shown by research as a potential option for the prevention of age-related macular degeneration.

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Are the foods you are eating keeping you in pain?

Uncategorized

By Steve Hefferon, CMT, PTA and co-founder of LoseTheBackPain.com

 An Anti-Inflammatory Diet Could Be the Ticket to Feeling Better

When I say the word “inflammation,” it’s likely to evoke thoughts of painful joints and muscles, swelling, and a loss of mobility. But did you know that recent research shows that chronic inflammation in your body can lead to serious diseases such as diabetes, heart disease, some cancers, and Alzheimer’s disease, to name just a few?

The amount of inflammation in your body varies and is dependent on a number of factors – including your activity level, the amount of sleep you get, the degree of stress in your life, and even the foods you eat. What you have to realize is that these factors are cumulative – meaning they build up over time. And the more that any or all of these factors get out of whack, the risk for disease increases.

Early in life, these levels can be so low that you might not even be aware that you have any inflammation in your body. That’s because our bodies do a fairly decent job of controlling the inflammation – at least for a while. Then one day you wake up and you’re in your 40s and something is just not right. That’s when the fear begins to set in, and you think to yourself: What did I do wrong? or What can I do now to help myself?

The first step is to get your C-reactive protein (CRP) levels tested. C-reactive protein is produced by the liver, and the level of CRP rises when there is systemic inflammation in the body. Ask your doctor about this (you may have to demand to have the test done). All it requires is a blood sample that will be evaluated by your doctor. And because diet can play a large role in how much or how little inflammation you have, you may want these levels looked at by a registered dietician who can help you formulate an appropriate eating plan.

If you have pain due to inflammation, you may choose to take the traditional medical path, which includes non-steroidal anti-inflammatory drugs (NSAIDs), steroids, and even joint-replacement surgery in extreme cases. The good news is that there are natural ways to fight inflammation without the undesirable side-effects that often result from the treatments listed above.

What You Eat Makes All The Difference

The food we eat is a critical piece of the puzzle when it comes to controlling inflammation. The typical American diet consists of too much fat, tons of sugar, loads of red meat, and a frightening amount of processed foods – all of which are likely to increase inflammation and contribute to obesity, which itself is can cause inflammation. By switching to an anti-inflammatory diet plan consisting of healthy whole foods, you can actually decrease inflammation and ease the pain and discomfort associated with it.

The first step is to avoid processed foods, foods high in sugar, and junk food whenever possible. Instead, choose fresh whole foods, especially anti-inflammatory varieties such as lean proteins, fruits, and vegetables. But choose carefully. Many vegetables and pre-packaged “health” foods can actually work against you. Use this handy list of the best and worst foods for controlling inflammation:

Inflammatory foods

Sugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, caffeine and alcohol

In addition to these dietary changes it is also recommended that you:

* Maintain a healthy weight – There is no question that eating healthy is not easy nowadays, whether you’re at home or at a restaurant. But at the very least, you must try to decrease your intake of sugars and hydrogenated oils and increase your daily intake of fiber. Ideally, you should be consuming 35 grams of fiber (that is a ton of fiber, but it’s worth shooting for).

* Get better sleep – 7 to 9 hours of sleep is a must for optimal health; getting a good night’s sleep is key to controlling systemic inflammation.

* Relax more often to lower stress levels – Find time for yourself throughout the day to focus on your breathing and clear the clutter from your mind; learn to stay focused on the most important tasks in your life.

* Exercise on a regular basis – People always ask me: What’s the best exercise to do? I always tell them: Do something you like to do and, if your body can tolerate it, aim for 15-20 minutes three times a week.

* Demand to have you CRP levels tested – This simple blood test is the best indicator of the amount of systemic inflammation in your body. Have the levels evaluated by a certified health care provider who can suggest the most appropriate action.

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