Vitamin C and E Supplements Might Hamper Muscle Endurance
Both vitamin C and E supplements are widely popular and are used together by many who want to improve their health and performance. But a New Norwegian study indicates that the use of these antioxidants can counter the effect of exercise – at least if you are in training for events that require plenty of stamina, such as a marathon.
Study conducted in Norwegian, by Dr. Paulson, a researcher at the Norwegian School of Sport Sciences (NIH) which shows that exercising increases muscle oxidant production, which participates in the signalling processes leading to muscle adaption. It is possible that high doses of vitamins C and E act as antioxidants and take away some of this oxidative stress, hence blocking muscular endurance development.
Whilst the supplements did not affect maximal oxygen uptake but the results also showed that the production of new muscle mitochondria – found in cells and known as the power house of the cell, convert nutrients into the energy in muscle cells need to perform various functions. Their number gets increased only in the group without supplements.
The high doses of the two vitamins, which are both antioxidants, remove some of the stress that muscles are subjected to before, during and after training.
So the men and women with no intake of vitamin C and E supplement during training have more stamina because oxidative stress on their muscles increased the muscles adaptation.
Researchers also said that the muscles’ natural ability to burn fat during endurance training is reduced due to intake of vitamin E and C supplements.
Future studies are needed to determine the underlying mechanisms of these results, but researchers assume that the vitamins interfered with cellular signalling and blunted expression of certain genes.
So, high dosages of vitamin C and E — as commonly found in supplements — should be used with caution, especially if you are undertaking endurance training.
How to Manage Type 2 Diabetes
Type 2 diabetes is caused due to resistance developed by our body cells towards insulin produced by the body. This leads to a rise in blood glucose level as the cells natural tendency to absorb insulin as much reduces, preventing the body from using glucose effectively, resulting in excess sugar levels in the body. Type 1 diabetes is genetic but Type 2 diabetes is a lifestyle disease most commonly caused by obesity. The good news is that because Type 2 diabetes is not genetic and can be controlled, managed and sometimes even be reversed completely.
Recent study on diabetes suggests that you could reverse your diabetes to normal. That means you could balance you blood sugar levels in the body. The study by Newcastle Magnetic Resonance Centre at Newcastle University in England says that eating less calories about 600 per day for three months could reverse the diabetes. In the study, 11 people with type 2 diabetes for four years were put on a 600 calorie diet with leafy green vegetables and liquid diet which reversed the diabetes of 7 people.
At Fitho we believe that you dont have to go on such a strict low calorie diet that can damage your daily nutrition intake. Read here to understand what is a balanced diet and how it is essential for our healthy well being. Diabetes Type 2 can be controlled and managed through healthy diet and exercise without reducing the calorie intake to such low levels. A person diagnosed with Type 2 diabetes needs a special diet chart that ensures that mostly food with low glycemic index should be included. Here is a list of foods that you must include and also avoid.
5 High GI Foods 5 Low GI Foods
Potatoes Green Vegetables
Sweets Fruits (Citrus)
Packaged Juice Oats
Pasta Brown Rice— this article is written by a dietitian @ FitHo
How to Build Immunity
Are you tired of falling sick every time there is a slight change in the weather or being extremely vulnerable to other people with viruses or bacteria. Body produces antibodies that help identify and neutralize foreign bodies like bacteria and virus in the body thus providing immunity. Immune system is the body’s defence against organisms and foreign substance which have potential to cause diseases and health problems. The immune system is made up of cells, tissues and organs that fight together to protect the body.
There are three types of immunity in the body known as innate, adaptive and passive. Innate is the natural immunity that we all are born with for general protection. Adaptive immunity is the active immunity which develops throughout our lives and in some cases where the infection is too dangerous to fight we can be immunized through vaccination. Lastly, passive immunity is which is borrowed from other sources like mothers milk that provides immunity to child when he is born until he develops his immunity.
Lymphocytes, which are the white cells, are the key laborers of the immune system. The primary lymphocytes are B-cells, T-cells, natural killer cells, macrophages and dendritic cells.
You could strengthen your immune system naturally through balanced diet and exercise. Good nutrition with vitamins and minerals and other important nutrients will keep the immune healthy and ready to ward off invaders. A life style that indulges in the consumption junk foods, fear, worry, and anything that promotes stress will weaken and destroy the immune system. Here are some food options for building immunity.
Garlic: It is a powerful immune booster and stimulator which increases the production of infection fighting white blood cells, boosts natural killer cells and destroys antibodies. Allicin and sulphides present in garlic boost immune system. Garlic is an anti-oxidant which fights free radicals in the body and helps clear out toxins from the body.
Carrots: Carrots, his food of choice, contain loads of beta carotene, which is a powerful phytonutrient that boosts the immune system’s production of infection-fighting natural killer cells and T cells. It reduces the risk of cardiovascular diseases and kills free radicals which cause aging and strengthens the immune system.
Yogurt :Ingesting live bacteria might not seem like the best way to stay healthy, but, on the contrary, your body needs certain bacteria to function properly. Lactobacillus acidophilus is an example of good bacteria that your body needs, because it produces lactic acid in your gut, which helps you digest food and break down complex compounds into usable bits.
Mushroom: Mushrooms increase white blood cells in the body to fight diseases and infections. They help build the immune system. Mushrooms contain beta glucans which are one of the best immune enhancing substance. They provide rich nutrition to the body and keep foreign substances away.
Citrus fruits: Vitamin C is an antioxidant which eradicates free radicals from the body and keeps the body in fighting mode from all foreign substances. Vitamin c increases the production of infection-fighting white blood cells and antibodies in the body fighting the immune system. Vitamin C has rich anti-inflammatory properties helping fight cold and bruises, wound healing cuts, swelling etc. It keeps a good body immunity fighting against the bacteria and fungi causing allergies.
Drinks lots of water to flush out toxins from the body and include vegetables, fruits which contain fiber beneficial in removing toxins from the body. Exercise to keep the body healthy and increase blood flow in the body and fight infections better.— this article is written by a dietitian @ FitHo
5 Nutrition Packed Vegetables
All of us eat vegetables in some form or the other. Maybe in salads, mixed veggies etc. Do you know about the benefits of the vegetables that you eat. Some of them are as common as cabbage, that are loaded with nutrition.