Health Supplements

Helpful Methods For Building Muscle - Useful Facts You Might Not Know

Helpful Methods For Building Muscle - Useful Facts You Might Not Know

Submitted by: Erick Spires

Let's face it: Having lean and tight muscles brings you a notch higher in the "looking good" rating scale. For men, having bulked muscles and ripped abs add to their "hunky" appeal. While women don't like the idea of bulking up, they infinitely feel way sexier when their abs are lean and their arms don't sag. Thin is definitely not in where the word "sexy" is concerned. Being waif-like is equated to sickness, like the image of ramp models collapsing on the runway because they've eaten nothing but a stick of cheese all day.

There is no other way around building muscle except to follow a fitness program composed of diet and exercise. You cannot hope to build muscle by following only a diet or only a weight-training program. Both must be incorporated in one seamless fitness regimen so muscles can be gained. With the foundation of diet and exercise, follow these simple and proven ways to help you build muscle:

1. Make sure that you have sufficient amounts of protein, carbohydrates and fats in your daily diet. Compared to those who are not on any muscle building regimen, you need about twice as much of these macronutrients in your diet. In order for your body to sustain the entire strenuous activity, you need to up your intake of carbohydrates from fruit, grain and vegetable sources. You will also need adequate amounts of fat to stimulate production of testosterone so that your muscles will bulk up. Protein is needed to help your muscles recover and bulk up. Your meals should include lead meat, chicken, milk, eggs and fish.

2. When you notice that your diet is lacking in these nutrients, you can always consider supplementation. Fish oil is a good source of essential fatty acids so you can supplement with this if your diet is lacking in dietary fat. There are also protein shakes and drinks containing the amino acids leucine, isoleucine and valine that help you build muscle. You can consider taking these, too.

3. Train with compound lifts. This is not always a popular method since it demands proper technique to be able to successfully carry it out. Squats and deadlifts are examples of exercises that work the largest muscle groups of your body that help in muscle building.

4. Lest you believe that in order to build muscle you need to keep on working at it day and night, hold yourself before you waste all your efforts. You need to give your muscles time to rest and recover so that the fibers broken down during your weight lifting regimen can reattach themselves and further form new ones as well. Thus, do your weight lifting sessions on alternate days with each session lasting no more than an hour and only a maximum of three days a week. Alternatively, you can train different sets of muscle groups per day. For example, you can concentrate on your legs one day, your arms on the next, your abs the day after that, your back the following day and your chest the day after to complete your routine. What is important is you give the muscle group you train time to recover. Otherwise, you won't be able to bulk up.

5. Drink plenty of water to aid in recovery and build muscle.

About the Author: Happily married father of three, fitness nut, and former professional bodybuilder. Read our full http://www.bodylasticsresistancebands.com/bodylastics-reviews/ and find out how http://www.bodylasticsresistancebands.com/ can help you get super fit from home.

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To Supplement or Not to Supplement

To Supplement or Not to Supplement

Submitted by: Glenn Antoine

It is a known fact that vitamins, minerals and micro-nutrients are essential to good health. If this world were perfect we would get all these nutrients from the food we eat on a daily basis. However, because this does not always happen, there are some convincing reasons to consider taking vitamin, mineral or micro-nutrient supplements.

Vitamins can help us overcome our lifestyle problems. On the whole, we are not very responsible when it comes to healthy habits. Many people play with their lives by smoking, drinking alcohol to excess, not getting adequate exercise or sleep, making poor choices in foods, and many other activities that lead to poor health. By taking vitamins every day, some of these negative effects may be counteracted.

Women in particular have special vitamin needs related both to osteoporosis and pregnancy issues. Although men can also have osteoporosis, it tends to attack women more and cause them greater suffering. By supplementing with calcium on a daily basis, much of the risk for osteoporosis can be offset and some of the latest research is showing that vitamin D plays a significant role in the prevention of osteoporosis. For women who are pregnant or considering having children, folic acid is an essential supplement. This B vitamin can prevent birth defects such as Spina Bifida in newborn babies. Lastly for pre-menopausal women there is overwhelming research showing that a large percentage of the population is iron deficient.

Men, too, have issues that can be fought through proper vitamin intake. Cardiovascular problems are thought to be reduced by taking vitamin E supplements. They are believed to play an important role in keeping the blood pressure and cholesterol levels low in most males aged forty and over. Keeping the arteries clean is an important factor in preventing heart attacks and vitamin E has been shown in research studies to accomplish this task.

Dieters have special supplementation needs of their own. Many young girls diet on a regular basis and consume far too few calories to accommodate their vitamin needs. While the wisdom of going on particular weight loss diets is a topic for another discussion, anyone on such a diet should look to vitamin supplements to avoid malnutrition and other maladies. Inadequate nutrition can cause a person to be vulnerable to various ailments and a weakened immune system.

Another great reason to consider vitamin supplementation is the potential cancer prevention some vitamins are believed to provide. Research has suggested that vitamin E and vitamin A prevent skin cancer. Many studies in recent years have found that other types of cancers may be similarly prevented by taking certain vitamins.

While there is never a fail proof plan when it comes to vitamin supplements, the evidence does suggest that risk may be reduced and conditions may be improved through supplementation. Due to all of the possible benefits, supplementation is definitely worth considering. Lastly, while I have not even scratched the surface of the benefits and the various nutrients that we need to optimize our body’s ability to rebuild and repair itself on a daily basis please take the time to ensure that you are getting these vital nutrients on a daily basis for a long healthy life.

References:

1) The American Society for Nutritional Sciences Website - 813S

2) PubMed Website Articles: Zinc Supplementation artid=131177

3) American Heart Association Website: Antioxidants - identifier=2062

4) American Heart Association Website: Homocysteine - identifier=442

About the Author: Glenn has combined his passion for health and fitness with a great business model that allows him opportunities that would have otherwise not been possible. For more information visit: http://www.aginghealthier.com/ or http://www.opportunityofyourlife.com/

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Synergy in Vitamin and Mineral Supplementation

Synergy in Vitamin and Mineral Supplementation

Submitted by: Adrian Joele

Most people who take vitamin and mineral supplements self-prescribe to what they think they should take, not even what is fashionable. As well as being a waste of money, this is likely to do more harm than good. Why? Because taking an extra dose of one vitamin can lower levels of another. Falling short of a particular mineral can prevent the absorption of another, seemingly unrelated one. A dose of an isolated vitamin or mineral that is too high can produce the same symptoms as a deficiency of another nutrient.

This is what nutritionists call synergy and it explains why taking extra calcium to build stronger bones may backfire on you. Too much calcium in the body can cause a deficiency in iron, zinc, magnesium and phosphorous by preventing their proper absorption. All these minerals are vital for good bone health and their ongoing deficiency can lead to osteoporosis - the condition you were trying to prevent by taking calcium supplements.

Vitamin D, which is also known as the sunshine vitamin, since the body need exposure to sunlight to make it, enhances the absorption of calcium, but too much can cause a potassium deficiency.

Vitamin A is an antioxidant that is said to help to prevent premature aging. It does help to maintain the surfaces of the body,including the skin, but too much increases the body's need for another antioxidant, vitamin E, which protect against heart disease.

Vitamin C remains the most popular of the self-prescribed supplements: an estimated ten million Britons take it every day. Research papers now prove that it has powerful antioxidant properties that protect against cancer and heart disease and show how it boosts the immune system to protect against infections and can even speed up wound healing. Yet not many people know that it works much better in the presence of vitamin A or that , to use it properly, the body needs calcium.

Ask any alternative cancer specialists what nutrients their patients should be eating and they will specify bioflavanoids. Though not a true vitamin, these are a group of biologically active substances found in plants that are sometimes called vitamin P.

As well as cancer-fighting properties, they also have an antibacterial effect in the body, where they promote healthy circulation, stimulate bile production for the breakdown of fats and lower blood cholesterol levels.

Foods that are rich in flavanoids include apples, beetroot, blackberries, cabbage, carrots, cauliflower, cherries, dandelions, lentils,lettuce, oranges parsley, plums, peas, potatoes, rhubarb, rose hips,spinach, tomatoes, walnuts and watercress. But what you may not know is that they all work even better when taken with vitamin C, and vice versa.

Synergistic partners are rarely monogamous. To correct a deficiency in vitamin A, you also need six additional nutrients: choline, zinc, vitamin C, D and E, plus the essential fatty acids found in oily fish or evening primrose oil supplements.

To restore normal levels of vitamin C , you need the bioflavanoids, vitamin A, plus calcium and magnesium. Those last two minerals are so closely linked that if you plan to take a supplement, you need to follow a ratio of 2 : 1 in favor of the calcium. So if you are taking 800 mg of calcium, you need to take 400 mg of magnesium, too.

To correct a shortage of calcium in the hope of building stronger bones, you also need magnesium, boron, manganese, phosphorous, vitamins A, C, D and F, plus essential fatty acids.

To complicate the picture further, synergy may not affect the whole body but only specific cells, so the impact of what you are doing may be hidden. Smoking, for example, wipes out vitamin C in the body, but this deficiency may be confined to the cells of the lungs.

As you can see, when taking supplements you have to make sure that the vitamin and mineral balance in your body is maintained.

About the Author: Resource Box Adrian Joele has been involved in nutrition and weight loss for more than 10 years and he likes to share his knowledge. He obtained expert status with EzineArticles. Sign up for his free report on nutrition by visiting: http://www.nutrobalance2.net

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Does Jogging in Place Have Any Benefits?

by

Kya Grace

Any form of exercise is good as long as it gets you off your couch. If you have been thinking of reasons why going to a gym would not work, surely, you would not back out of staying at home and jog in place while watching your favorite show on the television! Jogging in place is a perfect weight loss program for people who are too pressed for time to go to a gym or feel disinclined to do any other strenuous workouts.

Safe and easy

Jogging in place is safe because you can jog at your own pace, increasing it whenever you want. Start jogging slowly at first, gradually increasing the speed to a rapid sprint and later shift pace to slow jogging. You can stop any time to catch your breath and regulate your breathing. Jogging in place is easy because it does not take up much room nor are there any special moves involved. It can be done indoors regardless of what the weather is like or what time of the day it is.

Inexpensively simple

Jogging in place may not be at par with other high profile fitness workouts, but it strengthens your heart, lungs and legs. It is a very good calorie burner and improves stamina. It is also the cheapest form of exercise as you only need a pair of sneakers. You need not drive to the gym or be a gym member for that matter or hire the services of a trainer to teach you the moves. You do not have to refer books or watch videos to see if you are doing it right either.

Very effective with light weights

Jogging in place can be made more effective by holding a light weight of say, 2 pounds in each hand, to start with. You can add variations to your jogging to make it more effective. For example, by lift your knees alternately, as high as you can rapidly. This will speed up your heart rate and give you proper aerobic workout benefits. Your leg muscles and the pumping of your arms back and forth while jogging will tone and strengthen them.

Effective with natural supplements

An overweight person can reap the benefits of jogging by combining it with a good weight loss program and natural supplements. Green tea is a highly beneficial herb in a weight loss program. It can be taken as a hot or cold beverage soon after jogging, which will help shed weight faster, making it lighter and better prepared for heavier workouts.

To lose weight effectively, jogging in place should be a part of a series of intense training workouts that will attack all the muscles in your body and burn fat. Jogging in place would not prepare you for sustained workouts of great intensity that is required to lose weight effectively though it can used as good warm up before the start of other intense exercises.

Kya Grace is a Sydney personal trainer. If you would like to sign up for a session with expert personal trainer, or to register for bootcamp trial, visit Bootcamps Sydney.


Omega 3 fish oil EPA and chronic fatigue syndrome the real science

Omega 3 fish oil EPA and chronic fatigue syndrome the real science

Omega 3 fish oil EPA and chronic fatigue syndrome the real science

By: David McEvoy

Since the publication of a book called 'Beat Chronic Fatigue The Natural Way', many people are turning to the natural substance omega 3, and in particular pure ethyl EPA, to help treat the debilitating condition known as chronic fatigue syndrome.

What is chronic fatigue syndrome?

We all get tired. Many of us have felt depressed at times. But the mysterious chronic fatigue syndrome (CFS) is not like the normal ups and downs we experience in everyday life. The early sign of this illness is a strong and noticeable fatigue that comes on suddenly and often comes and goes and sometimes, it never stops. You sometimes feel too tired to do normal activities or are easily exhausted with no apparent reason. Unlike the mind fog of a serious hangover, to which researchers have compared CFS, the profound weakness of CFS does not go away with a few good nights of sleep. Instead, it slyly steals your energy and vigour over months and sometimes years.

Who gets chronic fatigue syndrome?

Chronic fatigue syndrome (CFS) affects both men and women, and its incidence cuts across wide strata of age as well as racial and socio-economic groups. It was first described in the 1930s; CFS received a flurry of publicity in the mid-1980s when the syndrome was erroneously associated with the Epstein-Barr virus. In the early to mid-1990s it was being described as 'yuppie flu'.

Symptoms of chronic fatigue syndrome

  • muscle aches and pains, especially after physical exertion
  • feeling depressed and emotional
  • poor sleep, difficulty getting off to sleep, frequent wakings, and not feeling refreshed after sleep
  • nausea and loss of appetite
  • a recurrent sore throat, feeling of enlarged glands in the neck which come and go
  • running a slightly high temperature for no apparent reason
  • feeling of faintness and dizziness

Omega 3 fish oil EPA and chronic Fatigue syndrome

The most recent study that has been performed was published in the journal Acta Psychiatrica Scandinavica. In the study, doctors from London found that in the brains of people with chronic fatigue syndrome there are high levels of two key chemicals, choline and creatine.

Choline is important for controlling fat levels in brain cells while creatine provides energy.

The doctors said the findings suggested CFS patients had abnormal phospholipid metabolisms. Phospholipids are special types of fats which are an essential component of cells. They are protected by certain types of fatty acids.

The London doctors believed fatty acid supplements could help to restore the chemical imbalance in the brain and alleviate the symptoms of CFS. EPA, which is found in omega 3 fish oil supplements, may be particularly useful.

The leader of the study said: "This study suggests that if patients with CFS take a high-EPA fatty acid supplement, then this should have a beneficial action on the chemical imbalances in the brain which we have identified."

Since this study was published further advances have been made, and the findings released by a leading professor in the United Kingdom state clearly that he considers Chronic Fatigue Syndrome to be a genuine physical illness. The professor describes how he came to conclude that CFS could be successfully treated by supplementation with essential fatty acids, specifically ultra-pure EPA (eicosapentaenoic acid) and virgin evening primrose oil.

The professor describes the changes in the immune system seen with CFS, as a reduction in natural killer cell activity and a shift from TH1 cell activity toward increased TH2 cell activity, known as a type 2 immune response. He believes that this is best explained by the presence of a pre-existing, long-term, viral infection to which the immune system is reacting.
Using MRI scanning to carry out neurospectroscopy examinations of people with CFS, in order to obtain information about the chemistry of the living brain, the professor demonstrated a clear difference between the brains of people with CFS and 'normal' volunteers; the results indicated a very significant change in the turnover of fatty acids in the cell membranes of CFS sufferers.

Essential fatty acids - linoleic acid (omega-6) and alpha linolenic acid (omega-3) - are known as such because they must be acquired from food and cannot be manufactured by the body. The professor explains how viruses can cause the symptoms of CFS by inhibiting a crucial enzyme in the chains that convert these essential fatty acids into other fatty acids required by the body, including GLA (gamma-linolenic acid), EPA and DHA (docosahexaenoic acid). This leads to a deficiency in these fatty acids. He believes the resulting lack of EFAs in the body leads to many of the symptoms familiar to CFS sufferers, including tiredness, poor immune response and painful joints.

The professor concluded by saying that by giving patients large amounts of GLA and EPA the effects of the virus can be circumvented and how CFS patients taking high-dose supplements reported improvements in symptoms within 12 weeks. Crucially, the supplement should be DHA-free, which means that the majority of fish oil supplements, which contain both EPA and DHA, are not suitable. The Professor also strongly believes that the type of DHA found in most fish oil supplements inhibits some of the beneficial actions of EPA.

Conclusion

Since both these sets of findings were released, more and more people are turning to high grade ethyl EPA fish oil to help with this debilitating condition. Whether this will lead to a mainstream treatment for chronic fatigue syndrome, and whether it will work for all sufferers, remains to be seen. However, a large majority of people who are trying this as a form of treatment are reporting some very interesting and very good results.

 

Author Bio

Dave McEvoy: A great resource for high grade ethyl EPA with a concentration strength of 90% and no DHA visit www.mind1st.co.uk

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Aging and Our Joints

Aging and Our Joints

Submitted by: Glenn Antoine

Have you ever experienced the early morning stiffness in the ankles or knees that makes getting up and walking not so much fun? What about going up stairs and the knees just don’t really feel quite up to the task? Have you reached for something that is above your head or just a little higher so that you have to reach more than the norm and the shoulder just didn’t want to?

If you use to enjoy walking, but your joints just didn’t want to cooperate take heart. There is a new product on the market that is getting all kinds of praise and that product is RegeniCare. Touted as the “Ultimate Joint Care Formula” RegeniCare backs up that claim with state of the art science, enough testimonials to fill a book and double blind placebo controlled human clinical trials where they beat out the leading COX2 inhibitors that were available at the time. Interested?

Now you have a choice and the best choice is RegeniCare. There are a lot of joint care products on the market, many of which contain glucosamine, chondroitin, and numerous other elements that have been found to help with the maintenance and repair of your joints. The real difference here is the quality of the nutrients provided, the quantity of those nutrients and in what combinations, how those nutrients are delivered and how fast will they work once in your body. Basically if research has proven that you need 1500 milligrams of glucosamine you better make sure that you are getting 1500 milligrams and be able to absorb the glucosamine provided. What good do you think it would do if I provided you with a tablet with 1500 milligrams of glucosamine, but the tablet was packed so tight that it was through your digestive system before your body could break it down? Right – none at all. In this scenario you might as well be taking your money and burning it because you are getting no benefit from the products you are taking.

All of these issues and more have been addressed in the design and production of RegeniCare. First and most obvious is that RegeniCare is provided in packets that are typically mixed in water. My preference is to mix my RegeniCare in a coffee cup full of lukewarm water as it seems to mix better for me and it tastes great. Univera LifeSciences has again made use of their full scale genomics to search thousands of plants extracts for the right combination of plant extracts to reduce the inflammation typically associated with joint pain. What they found is that your body can have all of the right nutrients, but if they can not get to the problem area due to inflammation the repair process never gets started. As such they added their patented ingredient Protectin™ to address this issue thereby letting the other nutrients do the job they were meant to do. And, RegeniCare was proven to provide faster and more complete results than other natural products on the market.

Another important aspect of RegeniCare is that it provides all of the required nutrients for complete repair and regeneration of the connective tissues in your body: Glucosamine sulfate, MSM, Chondroitin sulfate, CMO, Protectin™, Vitamin C, and Maxcell™

While we have addressed the Protectin™ contained in RegeniCare many of you may be asking your self about Maxcell™. Maxcell™ is a patented product of Univera LifeSciences that improves the bioavailability of the nutrients contained in RegeniCare. In short Maxcell™ helps to get the nutrients into the blood stream, so they can go to work in the body, more specifically helping you rebuild the connective tissues of your joints.

While both Glucosamine and Chondroitin are naturally occurring in our bodies we begin to produce less and less of these vital nutrients as we begin to age. These nutrients are known as proteoglycans and help to strengthen and hydrate the tendons in our bodies. As we begin to age we have less and less in our system therefore the connective tissues in our bodies begin to dehydrate. Needless to say has these connective tissues begin to dehydrate movement becomes more painful, we are more susceptible to injury and we don’t heal as quickly as we might have at one time. With new research proving daily that exercise is one of the keys to a life filled with vital energy, quicker recovery times from surgery or illness wouldn’t it make sense to do whatever you can to keep moving.

MSM is another critically important nutrient found in healthy joint tissue and as luck would have it most people are not getting this important sulfur compound from their diets. Again, in our battle against Mother Nature, MSM begins to decrease as we age. As such it was important that RegeniCare provide the proper amount of MSM as part of this joint care product.

CMO was proven to improve range of motion in knees during a 2002 Clinical study that was published in the Journal of Rheumatology, just to mention one study. Even with it being known as an aide to the improvement of joint range of motion, this is not a nutrient you will find in a lot of other joint care products.

While research has proven that exercise will help stimulate the body to produce new collagen and higher levels of the repair and rebuild proteoglycans we are still battling the age factor and RegeniCare is now available to help us win that battle. If you are planning to stay active and enjoy life, verses watching it go by, RegeniCare is a must have in your quest for healthy living. For most of us a single packet daily would be sufficient to help maintain our connective tissues at an optimal level of repair and rebuild. If you are suffering from some kind of an injury, have had a long battle with some connective tissue, or just aren’t seeing the results you expected there is nothing wrong with taking a packet of RegeniCare first thing in the morning and then again at night before bed. If possible it is best to take it on an empty stomach so that the RegeniCare is not competing with other nutrients for absorption, but the import part is to just get it into your system. Additionally for some nagging problems I have known a number of people that were taking the product for 6 to 8 weeks before noticing a significant difference. At the other end of the scale there are those that have experienced relief in a matter of hours, but the important thing to remember is that each of our bodies is unique and as such our results will vary. The one thing that you can, and should, count on is that this is the product to get you the relief that you have been looking for. Weather it is your knees, your back, your neck, your shoulder or any other area of your body that requires the functioning of connective tissue, RegeniCare can help. This is one product that I would put in the category of food and water. Basically I plan to stay active well into my aging years and RegeniCare will help me to ensure that I do so.

If you are Personal Trainer, Yoga Instructor, Massage Therapist, Physical or Occupational Therapist or a Chiropractor working with clients on range of motion and/or the rehabilitation of any joints you would be doing to your clients a huge disservice if you don’t take the time to check this product out. And if you don’t like the results the product is backed by a 100% Satisfaction Money Back Guarantee.

About the Author: Glenn has combined his passion for health and fitness with a great business model that allows him opportunities that would have otherwise not been possible. For more information visit: http://www.aginghealthier.com/ or http://www.opportunityofyourlife.com/

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Are Vitamin Supplements Beneficial For Your Health?

Are Vitamin Supplements Beneficial For Your Health?

Are Vitamin Supplements Beneficial For Your Health?

When it comes to all the hype about vitamins, you have probably wondered "Are vitamin supplements beneficial?" Despite the numerous nutritional studies conducted over the past few years, there is still much controversy surrounding the issue of daily vitamin supplements.

The question is not whether taking a daily multivitamin is safe - a daily regimen including a multivitamin has been proven both safe and effective. The question really boils down to whether an individual can get all of the required vitamins and minerals from their diet.

As you probably know well, today's hectic lifestyle makes it very difficult to plan, prepare, and serve a nutritionally well-balanced diet. With people spending more time at work, or shuttling the kids to their extracurricular activities, eating out has become a standard practice for most individuals and families. Therein lies a major dietary problem!

Eating fast foods, or over-sized portions from the local diner, leaves a lot to be desired from a nutritional standpoint. These foods are often prepared with artery clogging oils, saturated fats, and nutritionally deficient ingredients.

When was the last time that you felt you ate a well-balanced meal at your local fast food restaurant?

Worse yet, many people skimp on meals, or miss them altogether, as their busy schedules take precedent over supplying their bodies with needed nutrition, including vitamins and minerals.

Another common "symptom" of today's fast-paced lifestyle, stress is known to have a debilitating effect on an individual's body and reduces its ability to process food efficiently. Unfortunately, stress has become a way of life for all of us. Our busy lives, and the methods we employ to cope with the resulting stress, almost ensures us of experiencing deficiencies in many essential vitamins and minerals.

If the above example even remotely resembles the way you live, it is very likely that you would benefit from a recommended daily vitamin supplement. On the other hand, experiencing a vitamin deficiency can result in serious physical issues. Symptoms can range from fatigue and listlessness to circulatory problems and nervous system damage.

So, in answer to the question "Are vitamin supplements beneficial?", the answer is a definite YES. Both children and adults can benefit from taking vitamin and mineral supplements on a regular basis. A high quality multivitamin supplement taken daily can be viewed as a nutritional "insurance" policy.

So tell me, are you willing to take the risk of being nutritionally "un-insured"? The decision is yours!

Author Bio
Bill Wilson is a writer and advocate of vitamins for health and well-being. He focuses on vitamins and minerals facts and the effects of vitamin deficiencies. For more information visit:
http://www.vitamins-for-health.com/are_vitamin_supplements_beneficial.html

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Vitamin C: Why You Can’t Assume You’re Getting Enough

Vitamin C: Why You Can’t Assume You’re Getting Enough

Submitted by: Steve P Smith

Many benefits of vitamin C have been identified since the consumption of citrus fruit was first recognised as the immediately effective cure and preventative for the scurvy which so dreadfully afflicted the long distance sailors of a few centuries ago.

Numerous studies have recognised the vitamin as a possible protector against coronary heart disease, stroke, atherosclerosis, hypertension and cancer, to name but a few, and it is possible that all of these effects stem ultimately from vitamin C’s acknowledged role as a powerful anti-oxidant, active in preventing the free radical damage which is a known cause of premature ageing and many chronic degenerative diseases.

So the absence of acute deficiency diseases such as scurvy in modern affluent societies should not be taken as implying that the typical Western diet contains an adequate intake of vitamin C for optimum long-term health.

The United States Recommended Dietary Allowance (RDA) for vitamin C is 90 mg per day for a healthy, non-smoking man and 75 mg for a woman. But these suggested requirements are increased to 125mg and 110 mg respectively in the case of smokers, a tacit acknowledgement of the increased requirement for this vitamin which increased toxic stress places on the body. But these RDAs nevertheless appear to be set at a level sufficient only to avoid outright deficiency disease.

To be sure of obtaining all the optimum benefits of vitamin C, the authoritative Linus Pauling Institute has recommended a daily minimum intake of at least 400 mg. This amount has been shown to achieve saturation levels of the vitamin within the body’s tissues in healthy young adults who are non-smokers. To get this in perspective, even the consumption of the recommended five daily servings of fruits and vegetables may provide just 200 mg of vitamin C, whilst even commercial multi-vitamin supplements typically provide only around 60 mg.

But the real story’s actually even worse than this, not only because all too few people actually manage to consume the recommended quantities of fruit and vegetables, but because the nutritional quality of those that we do consume is poor, and getting worse.

As long ago as 1936, Senate Document 264 noted that the poor quality of American farm soils was leading to widespread nutritional deficiencies, and the 1992 Earth Summit reported that mineral concentrations in US farm soils were 85% lower than those of a hundred years ago.

Nor does the problem lie just in the soil. The modern Western diet’s preference for highly refined grains, and the treatment of fruits and vegetables with preservatives, dyes, pesticides and even radiation is a proven disaster for vitamin and mineral retention, as well as a significant toxic assault on the body.

Indeed, the problem for us in the twenty-first century is that our environment seems as though it might have been expressly designed for ill-health. Daily we’re exposed to a kind of toxic soup of pollutants such as industrial emissions, car exhausts, pesticides, herbicides, dyes and all kinds of everyday household chemicals. But as the liver works ever harder in an increasingly desperate struggle to detoxify the body, an unwelcome side effect is that it produces enormous quantities of the free radicals which are amongst the chief contributors to premature ageing and degenerative disease.

In these adverse circumstances it can only make sense to ensure that the body is as lavishly provided as possible with the top quality anti-oxidants of which vitamin C is certainly one of the most important.

Fortunately, high dosages of vitamin C are readily available as supplements and fortunately, too, it seems that the manufactured kind of l-ascorbic acid (vitamin C) is chemically identical to that obtained naturally. This is not in any way to deny the importance of healthy eating, or to suggest that it doesn’t make sense to try and eat the recommended five daily servings of fruit and vegetables, because these contain a myriad of trace nutrients which operate synergistically within the body, and which all need to be present for optimum health.

It does suggest, however, that to rely on diet alone, however apparently healthy, may well be to risk missing out on the vital anti-oxidant properties of vitamin C which may in time be reflected in chronic, degenerative, if not acute, disease. It should be noted as well, that as a water-soluble compound, any excess vitamin C is harmlessly excreted by the body. So with all the health benefits of vitamin C at stake, it surely makes sense to err on the side of taking in too much rather than too little.

About the Author: Steve Smith is a freelance copywriter specialising in direct marketing and with a particular interest in health products. Find out more at http://www.sisyphuspublicationsonline.com/LiquidNutrition/VitaminC2.htm

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Use Ginkgo Biloba to Starve Off Alzheimer's and Dementia

Use Ginkgo Biloba to Starve Off Alzheimer's and Dementia

Use Ginkgo Biloba to Starve Off Alzheimer's and Dementia

By: Rudy Silva

Dementia, Alzheimer's, and other mental diseases are accelerated by:

  • The lack of blood to the brain
  • The lack of oxygen to the brain
  • The lack of minerals and vitamins to the brain
  • The lack of glucose to the brain
  • Increase of toxins to the brain

The lack of blood to the brain is caused by arteriosclerosis - plack buildup along the arteries causing them to narrow. Arteriosclerosis occurs when you have a diet that causes damage to the artery walls activating cholesterol, minerals and nutrients to patch up the damage. Over time, as the artery openings become narrower, less blood flows through them and may even be blocked.

To avoid arteriosclerosis eat a healthy diet. Find a diet that will minimize damage and inflammation in your body and arteries. Starting a healthy diet at any age is helpful but the sooner you start the better.

Ginkgo Biloba has been found effective in increasing the circulation of blood throughout the body including the brain. When this happens, more blood moves into the brain and supplies the brain with the more nutrients.

Ginkgo Biloba also helps brain cells use glucose and thereby increases brain energy. It helps improve brain cell transmission and brain wave tracing. It helps short-term memory by speeding up the brain cell impulses.

Using Ginkgo Biloba for dementia and Alzheimer's has show to slow down, delay, and even reverse these conditions in some cases. Use of Ginkgo Biloba is more effective when used in the early signs of senility, dementia, or Alzheimer's.

If Alzheimer's is well progressed, Ginkgo may have only a slight value. But when Alzheimer's and other dementia issue are due arteriosclerosis or lack of blood to the brain, then Ginkgo may provide some relief.

Here is the type of Ginkgo you should use:
* Ginkgo Biloba Flavonglycosides Extract 24%, 40 mg per day

Results from using Ginkgo Biloba can take from 3 - 12 weeks. It is a safe herb and may only have slight side effects such as headaches and dizziness, but these will disappear as you continue to use it.

If you are faced with signs of reduced mental capacity, Ginkgo Biloba is but one nutrients that can help you starve off it progression. There are many other nutrients that you need to add to your diet to help Ginkgo Biloba do its job better.

 

Author Bio
Rudy Silva is a Natural Nutritionist. To learn more about the other nutrients you need to hold off signs of dementia or Alzheimer's go to www.for--you.com/dementiaremedies

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Which Supplements For Muscle Growth?

Which Supplements For Muscle Growth?

Which Supplements For Muscle Growth?

Taking certain nutritional supplements for muscle building is not absolutely necessary; you can do without them, however, some of them really do have their advantages. They can give you an added physical and mental edge.
They help to enhance performance and can help in the muscle-building process. Although some are a waste of your time money and effort, there are a few that do actually perform.
Supplements help to fulfil the missing link that may occur during an intense muscle-building phase.
You do need some supplements for greater muscle growth.

Here are the supplements I'd recommend for Muscle-building.

Creatine:
A great supplement that always produces positive health and muscle-building benefits. Helps to fill the muscles with fluid making you stronger and able to lift heavier and recover faster.
Good bodyweight gains achieved with this, which allows you to lift more for better muscle growth stimulation.

Protein Powders:
Whey protein isolate is the best fast acting protein to aid in repair and growth of muscle tissue after an intense training session.
Casein Protein is a slow digesting protein best taken just before bed to supply the body with a continuous flow of amino acids for repair and growth through the night while you sleep.

Weight Gainers:
A high calorie supplement is a good idea if you consider yourself as being under weight. High calories are needed for muscle endurance and optimum performance and effective muscle repair.

You'll want to stay healthy while you're on a muscle-building quest so I'd also recommend:

A good multi-vitamin/mineral supplement:
To offset any nutrient deficits that may occur during an intense training program. Vitmins and minerals are essential for good health and well being.

Vitamin C:
A great immunity booster and free radical destroyer.

Vitamin E:
Great for Cell integrity and vitality.

EFAs:
Essential Fatty Acids:
Great for overall health and helps promote the body's production of Testosterone - the muscle builder.

Note: You should always check with your GP or other health professional before taking any nutritional supplements.

Along with the supplements there are other elements that you need for muscle-growth:

A sound workout routine that induces muscle growth and does not over-train the muscles.
A good healthy high calorie diet. Eat six smaller meals instead of 3 large meals.
Sufficient rest and recovery time. Your muscles have to be fully recovered.
Discipline Commitment and Consistency.
A few supplements like the above.

The bodybuilding supplement industry is big business. You really don't need all those "miracle" muscle-building supplements that come onto the market, but once in a while they do actually bring about a supplement that actually does what it's reported to do.

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Author Bio
Darren O Connell - has over 20 years experience in Muscle Growth, Health, Fitness, Fat loss and Nutrition - http://www.explosivemusclegrowth.com

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