EXERCISE & NUTRITION
February 3, 2010 by Helen Frost
Filed under Fitness, Nutrition
FREE RADICAL DAMAGE…ANTIOXIDANT PROTECTION
THE ROLE OF “WHOLE FOOD” NUTRITION
Exercise is an essential part of maintaining good health and performance.
A diet containing “Whole Foods”, in particular fresh, raw fruits & vegetables, is essential to support an exercise programme and to achieve optimal results.
Nutrition is 80 % of the Health equation. It contributes the building blocks & fuel to support the Exercise.
Exercise is 20 % of the health equation and contributes the physical activity that delivers and utalises the nutrition & oxygen to stimulate the body to strengthen, perform & sustain health.
“Although it’s very beneficial, exercise does produce Free Radicals (oxidative stress),” says Jennifer Sacheck, PhD, cell biologist at Harvard Medical School and a researcher on exercise induced oxidative stress. “And if there’s any damage to muscles, inflammation also produces Free Radicals. Antioxidants are the bodies defence system against Free Radical damage”
FREE RADICALS
Free Radicals are highly reactive, unstable atoms or molecules.
Science shows that Free Radicals are directly linked to over 60 diseases and the ageing process.
They damage cell membranes, alter and destroy DNA, reduce the immune system, accelerate ageing and cause cell death.
ANTIOXIDANTS
Antioxidants are Free Radical scavengers. They are an important group of vitamins, minerals & enzymes that protect the body by destroying or neutralising the Free Radicals.
“As we exercise and age, the body produces more Free Radicals and fewer natural Antioxidants to fight them. You’d have to eat two heads of spinach a day to get enough vitamin E to be protective.
Whole Food” fresh, raw fruits and vegetables are the key source of natural Antioxidants — especially as you get older and if you exercise.”
EXERCISE & OXYGEN
Increased Oxygen intake during exercise leads to increased oxidation (Free Radical production and damage). This makes the body more vulnerable to damage, fatigue, inflammation, muscle soreness, slow recovery, injury and disease. Antioxidants prevent this Free Radical Damage.
DAMAGE & FATIGUE
Free Radical attack on a muscle. Ligament, cartage, bone etc will cause damage, fatigue and inhibit performance.
INFLAMMATION
Free Radicals create inflammation and are greatest twenty-four hours after a strenuous exercise session. This results in slow recovery.
Antioxidants play a major role in preventing the damage and inflammation and assist in a quicker recovery.
ANTIOXIDANT
Antioxidant means “against oxidation.”
Antioxidants are manufactured within the body from the food we eat.
The key source of “Whole Food” Antioxidants is Fresh, Raw Fruits & Vegetables, legumes, seeds and nuts and good quality essential fatty acids.
“WHOLE FOOD”
Science shows that the 1000’s of vitamin and minerals and Antioxidants from “whole food” fresh, raw fruits and vegetables, or “Whole Food” concentrates are safer and far more effective than isolated, synthetic, man made supplements.
THE WORLD HEALTH ORGANIZATION recommends we eat a minimum of 5 – 9+
Cups of Varied, Quality Fresh, Raw, Fruits & Vegetables every day (more if
training hard) to provide Antioxidant, Free Radical Protection, prevent disease,
boost the immune system and slow the effects of ageing.
This high level of fruit and vegetables consumption is very difficult for most people to achieve.
Soil depletion, chemicals and pesticides, gassing, cold storage and over processing is impacting on our food quality. Plus we are often too busy and too tired to eat them, we don’t really like some of them, we only eat our favourites and we can’t get the variety all year round.
“WHOLE FOOD” Concentrated forms of Nutrition can help to solve this problem.
REFERENCES
- Acworth, I.N., and B. Bailey. Reactive Oxygen Species. In: The handbook of oxidative metabolism. Massachusetts: ESA Inc., 1997, p. 1-1 to 4-4.
- Alessio, H.M., and E.R. Blasi. Physical activity as a natural antioxidant booster and its effect on a healthy lifestyle. Res. Q. Exerc. Sport. 68 (4): 292-302, 1997. [Abstract]
- Clarkson P. M. Antioxidants and physical performance. Crit.Rev. Food Sci. Nutr. 35: 131-141, 1995. [Abstract]
- Dekkers, J. C., L. J. P. van Doornen, and Han C. G. Kemper. The Role of Antioxidant Vitamins and Enzymes in the Prevention of Exercise-Induced Muscle Damage. Sports Med 21: 213-238, 1996. [Abstract
Author: Helen Frost (24 Articles)
Most people know the “what” to do about getting healthy… but when it comes to the “how” to pull it all together… this is where we struggle. Helen lifts the dark cloud and frustration out of weight loss and the confusion around you having great health and vitality.