'Exercising' Your Antioxidants

I realize that most of us are aware of at least some of the health benefits of antioxidants. My blog posting from 4/26/10 gives an overview of the importance of antioxidants and includes a recommendation at the end for when it's best to take antioxidants, including right after vigorous exercise. A bit more about that...since so many of my friends & family members are really getting into serious exercise routines & training for marathons---you're my inspiration!

Dr. Kenneth Cooper (considered the 'father' of aerobics---founded The Cooper Institute in Dallas at the Cooper Aerobics Center) states that "antioxidant supplements are mandatory for adults who exercise." (Dr. Kenneth Cooper's Antioxidant Revolution: 1994; Thomas Nelson Publishers) This is due in part to the increase in oxygen reactions in our bodies that occur with exercise, especially high-intensity exercise. These oxygen reactions can lead to free radical production, which can, as the April blog posting explains, damage cells and accelerate the progression of cancer, cardiovascular disease and age-related diseases.

Dr. Russell Blaylock echoes Dr. Cooper's recommendation by explaining it this way: "The important thing to remember is that the number of free radicals generated during exercise depends on the intensity of the exercise and its duration...Unless antioxidants in the diet are proportionately increased, intense exercise can actually do more harm than good." (Health & Nutrition Secrets That Can Save Your Life: 2006; Health Press)

Now don't even think about using this as the perfect excuse to avoid exercising---there are WAY too many health benefits derived from regular exercise. :) The key is to give your body what it needs to 'deal with' the effects of exercising---and it's as simple as eating afoods high in antioxidants or taking a comprehensive antioxidant supplement (preferably an organic, whole food version).

Foods high in antioxidants: raisins, blueberries, blackberries, raspberries, strawberries, plums, spinach (raw is highest), kale, broccoli, avocado, alfalfa sprouts, sweet potatoes, carrots, peas...most fruits & veggies have antioxidants...these are some of the 'heavy hitters.'

My family & I incorporate many of these fruits & veggies into our diet (juicing helps!) and take a whole-food, organic antioxidant juice blend as well. Very inexpensive 'health insurance' we have built into our daily lives.

Back to the books---God's blessings on your health!
Sana

The BIG Kid on the Block: Antioxidants

Antioxidants may not be the ‘new kid on the block’ – but they could well be described as the ‘big kid on the block’ – that is, if you want to be healthy…stay healthy…minimize your risk of major diseases…minimize the aging process…you get the picture!

Here’s the deal (just a little chemistry---it’s OK!):

A Free Radical is an atom or molecule with an unpaired electron in its outer orbit. Often described as nasty… or angry…they’re produced by our bodies any time our metabolism increases (think stress, trauma, inflammation, infections, burns, exercise, x-rays, UV radiation…). Electrons like to hang out in pairs, so they will ‘steal’ an electron from wherever they can (called oxidation). This process can damage cells and accelerate the progression of cancer, cardiovascular disease, and age-related diseases.
Now before you start thinking that this gives the excuse to avoid exercising (because exercise is a major key to good health), let’s take a look at antioxidants.

Antioxidants do their job by supplying electrons to the free radicals to neutralize or stabilize them, which, in turn, protects our cells from damage. Anti (against)-oxidants (oxidation)…antioxidants help protect against oxidation. Ignoring this daily occurrence of free radical production in our bodies can lead to the ‘big, bad diseases’ we hear about every day…cancer, heart disease, stroke…just to name a few.

A few examples of Antioxidants: Vitamins C & E, beta-carotene, magnesium, zinc, selenium, glutathione, garlic, milk thistle…just a few…it’s a long list. Each antioxidant has its own area of defense, which emphasizes the fact that antioxidant nutrients and herbs are needed in balance to adequately defend our cells.

Important Point: Taking single antioxidant supplements can actually lead to the formation of free radicals---which is what we’re trying to avoid! We weren’t designed to depend on the antioxidant from the juice of one amazing berry only found in a remote mountain range for all of our antioxidant needs. Combined antioxidants (found in whole food supplements) have a much greater effect than single antioxidants—a powerful example of synergy in our body. This combination of antioxidants creates an antioxidant network, providing powerful protection against free radical damage (oxidation). Everything in balance…just as God intended it to be. My family and I take a ‘whole food’ organic juice product that has 21 juices, herbs & extracts…no water, no sugar, sweeteners or preservatives…just wonderful antioxidant goodness. Our diet is heavy in veggies, fruits and whole grains as well.

Set a life-time goal of making sure your antioxidant-defense system stays strong… through plenty of fresh, organic veggies & fruit—and a balanced, whole-food, organic antioxidant supplement. Critical times to supplement antioxidants: after exercising, after injuries, with inflammation & during times of high stress.

Blessings of good health and antioxidants to you…
Sana