Category Preventative Health

Alpha Lipoic Acid

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Alpha-Lipoic-AcidAlpha lipoic acid (ALA) is a cofactor which is found in high concentrations in animal tissues with high metabolic activity such as the kidney, heart and liver. It is also found in broccoli, tomatoes, Brussels sprouts, peas and spinach. When ALA is ingested, it is transported via the bloodstream into tissues and cells, then into the mitochondria for energy production. Studies have concluded that dietary ALA is insufficient for sufficient free levels in the circulation, so it makes sense to take ALA supplements to reach therapeutic levels.

The human body is subjected to oxidative stress and produces free radicals in response which circulate in the body and damage tissues. ALA is easily absorbed and transported into organs such as the brain, nerves and liver, protecting against cell damage by neutralizing these free radicals. ALA also amplifies the positive effects of coenzyme Q10 and glutathione and works in conjunction with the B vitamins to convert nutrients into energy.

ALA assists the body in maintaining optimal blood sugar levels and supporting insulin sensitivity. It can improve the lipid profile in the body and reduce blood pressure. Diabetic patients who have been put on ALA supplementation have experienced some relief from diabetic neuropathy and a regulation of insulin levels in the body.

ALA has demonstrated protective effects in other age-related diseases as well. It protects against cataract formation and glaucoma and helps to prevent retinal cell death in retinitis pigmentosa, so it is vital for eye health as well. Stroke patients who were given ALA experienced reduced brain damage, and may guard against the development of Alzheimer’s disease. There is additional research to suggest that ALA supplementation reduces the inflammation associated with multiple sclerosis.ALA’s antioxidant effects may help to also preserve bone density, thus protecting the body against the bone loss that characterizes osteoporosis.

If you are interested in maintaining skin health, ALA supplementation may be something you want to consider. Topical application of creams containing ALA reduced photoaging and refined the texture of the skin.

The amount of ALA in the body diminishes over time, giving even more of a reason to take ALA oral supplements. Recommended dosage for most individuals is 300 milligrams. Side effects are minimal and include gastrointestinal upset and skin allergies. Only 30% to 40% of supplements are absorbed, so they are best taken on an empty stomach.

Conjugated Linoleic Acid

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woman-with-slim-waist-3-23I am a huge fan of conjugated linoleic acid (CLA) and encourage my patients and contest prep clients to take it regularly. CLA is part of the omega family of fatty acids which has a powerful effect on diminishing body fat. It also has a protective effect against heart disease and cancer. People who are on a weight loss program benefit greatly from incorporating this supplement into their daily meal regimens.

CLA works on body fat by making it available as a source of energy so that it is burned up rather than stored. It also prevents the drop in metabolic rate that commonly occurs in individuals who practice a calorie restricted diet. As if this isn’t enough, CLA prevents the deposition of lipids and plaque in arteries which is the key component in the development of heart disease.

Recommended daily dosage is 3 to 4 grams per day, in three divided doses. I take 1,000 milligrams three times daily with meals.

There has been a controversy surrounding the benefits of CLA. Some skeptics say it doesn’t work. However, it appears that these skeptics are individuals who expect their fat to magically melt away. Come on people! If you truly want to reshape your body and change the ratio of lean body mass to fat mass, you need to eat properly and exercise regularly. There are no magic weight loss pills, but the public is so brainwashed into thinking that such things may exist. If you expect CLA to counteract poor eating habits and a sedentary lifestyle, don’t bother adding CLA to your regimen. However, if you adopt healthy eating and regular exercise, you will most likely experience a boost in fat loss with CLA supplementation.

Weight Training Splits: Upper/Lower Body Four Day Split Variation

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woman-working-out-at-home-150x150The most commom workout splits which people perform are those which split each upper body and lower body workout further so that different muscle groups are worked on different days. This is a great split for those who really want to blast key muscle groups and maximize the rest period which takes place before that same region is worked again. All variations suggested here give you weekends off from training to repair and to enjoy your weekend. Here are three typical upper body/lower body four day splits which employ this principle:

Upper/Lower Four Day Split Variation #1:

Monday – Back, Biceps
Tuesday – Quads, Calves
Wednesday – OFF
Thursday – Chest, Shoulders, Triceps
Friday – Hamstrings, Glutes, Abs
Saturday – OFF
Sunday – OFF

Upper/Lower Four Day Split Variation #2:

Monday – Chest, Back
Tuesday – Quads, Calves
Wednesday – OFF
Thursday – Shoulders, Triceps, Biceps
Friday – Hamstrings, Glutes, Abs
Saturday – OFF
Sunday – OFF

Upper/Lower Four Day Split Variation #3:
NOTE: This variation works the quads and abdominals twice in a week.

Monday – Quads, Hamstrings, Calves, Abs
Tuesday – Chest, Shoulders, Triceps
Wednesday – OFF
Thursday – Back, Biceps
Friday – Quads, Glutes, Abs
Saturday – OFF
Sunday – OFF

I will post sample regimens for the above three variations in the next three posts.

Gamma-Aminobutyric Acid

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GABAGamma-aminobutyric Acid (GABA) is used by many to treat depression, anxiety and insomnia. It is a neurotransmitter found in the brain which stimulates serotonin production, thereby creating a sense of relaxation in the body. It also triggers human growth hormone production. Many people take this supplement in the evening as a sleep aid, and some individuals take it to relieve anxiety. Another reported benefit of GABA is its ability to metabolize fat.

Side effects of GABA are minimal and may include tingling and itchiness. I have taken 750 milligrams of GABA in one dose daily and haven’t experienced any of these side effects.

If you decide to take this supplement, you may want to boost its relaxation benefits by also taking tryptophan, valerian, kava, and 5-HTP.

Recommended dosage is 250 milligrams three to four times daily, taken on an empty stomach. One caution is that if GABA makes you groggy, take 500 milligrams twice daily, one in mid evening and once before bed.

Premenstrual Woes and Natural Remedies

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PMS“That time of the month” is often met with dread by women because of its inconvenience and also because it is also frequently preceded by annoying symptoms such as irritability, fatigue, acne and bloating. Some unlucky women experience a constellation of symptoms which are severe enough to disrupt daily function. These women are said to have premenstrual syndrome (PMS).

What are the symptoms of PMS? Though they can vary greatly among women and even from cycle to cycle, and can range in severity, there are common symptoms which characterize this syndrome.

Common Symptoms of PMS:

• Bloating
• Breast tenderness
• Acne
• Changes in bowel habits
• Fatigue
• Insomnia
• Back pain
• headaches
• Decreased libido
• Irritability
• Depression
• Anxiety
• Mood swings
• Inability to concentrate

Sounds like fun, doesn’t it? However, there are a number of measures which women can take to decrease symptoms. I will confine my recommendations to the most widely documented and readily available aids.

FOOD:
• Eat small, frequent meals to stabilize blood sugar
• Avoid alcohol
• Decrease intake of fatty foods
• Decrease red meat intake
• Increase intake of fruits, vegetables, beans, nuts, seeds and fish
• Reduce sugar and salt intake
• Eliminate or decrease caffeine

EXERCISE:
Women who exercise regularly experience fewer and less intense PMS symptoms than those who do not engage in regular exercise.

RELAXATION:
There are a number of methods women can employ to promote relaxation, such as meditation, yoga, and breathing exercises. By reducing stress this can help to level out the erratic emotions which can strike before your period.

MAGNESIUM:
Magnesium has a beneficial effect on mood changes that are associated with PMS, and also reduces the swelling, breast tenderness and bloating which commonly occur in women before their periods. Take 400 milligrams daily.

CALCIUM:
Women who suffer from PMS tend to have lower calcium levels, and those who take calcium supplements experience less severe symptoms than those who do not. Calcium supplementation can reduce bloating, mood swings, food cravings and pain. Take 400 milligrams three times daily.

VITAMIN B-6: Take 50 to 100 milligrams daily to ease PMS symptoms.

VITAMIN E: Vitamin E reduces the production of prostaglandins which are responsible for cramps and breast tenderness. Take 400 international units daily.

CHROMIUM: Chromium regulates insulin and blood sugar which in turn controls food cravings and appetite. Take 25 micrograms daily.

CoQ10’s Benefits

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CoQ10 ChartCoenzyme Q10 is an essential nutrient found in every cell of the body which is involved in cellular energy production. It confers a protective effect against damage from free radicals, thus also classifying it as an antioxidant. CoQ10 can be found in a multitude of foods, but is especially high in beef, peanuts, sardines, mackerel and organ meats.

CoQ10 has demonstrable effects against cardiovascular disease, cancer, and periodontal disease, and is also said to boost recovery from exercise. However, the most documented effect on health which CoQ10 has is its beneficial effect on treating hypertension. People with hypertension have CoQ10 levels which are below normal, and these same individuals have shown a reduction in blood pressure when supplemented with CoQ10.

Another strong benefit of CoQ10 supplementation is treatment of periodontal disease. CoQ10 can reduce the swelling, bleeding, pain and gum recession which characterize the disease. However, pairing this supplement with vitamin C would yield stronger benefits.

Some individuals take CoQ10 to reverse skin damage and preserve the collagen and elastin in skin. Levels of CoQ10 decrease with advancing age, resulting in decreased ability to produce collagen and elastin, so taking CoQ10 orally or applying it topically may boost skin repair.

Most individuals should supplement with 100 milligrams of CoQ10, but if insomnia occurs, take half the dose and only take it in the morning. Side effects at high doses (300 milligrams or more per day) include rashes, abdominal pain, nausea, dizziness, headache, fatigue and sensitivity to light. Individuals who are taking warfarin may experience a diminished response to the blood thinner when taking CoQ10. Diabetics will experience decreased insulin requirements when taking CoQ10.