Posts Tagged ‘ROS’

Banish back pain and sore muscles

Posted 08 Dec 2013 — by Todd
Category Diet, Fitness, Health, Hormesis, Rehabilitation

Is back pain and muscle soreness an inevitable consequence of intense physical activity and getting older?

images-2I don’t believe so.  The conclusion of my recent research and personal experience is that back and muscle pain can largely be prevented and reversed. (Caveat: This article is about pain that originates in muscles and connective tissue — I will not address pain due to disc herniation, spinal stenosis, degeneration, infection or cancer).

By implementing a few key strategies over the past year, I’ve almost eliminated the sore muscles or back pain that I used to experience after a long run or heavy workout. I’m able to quickly recover with little downtime. And I do it without resorting to anti-inflammatory medicines, icing, massage, stretching or many techniques that are commonly recommended to reduce or prevent pain and soreness. As I’ll show, a combination of specific exercises and dietary interventions can great help reduce and immunize you against back pain and muscle soreness.

This article is one of my longer ones, because I had to synthesize a broad spectrum of information into a coherent perspective on muscle pain and its prevention.  I hope you can stick with me or read it in bite sized pieces.  I will break it into four parts. If you just want my recommendations, skip to Part 4.  For those who want to understand the science, read on…

Part 1.  The biology of pain

Part 2.  Exercise for pain prevention

Part 3.  Diet for pain prevention

Part 4.  Recommendations

Read More

The case against nutritional supplements

Posted 17 Aug 2013 — by Todd
Category Diet, Health, Hormesis, Uncategorized

Here is a hyperlink with slides from the talk I gave today at the Ancestral Health Symposium 2013 in Atlanta.  I will upload a video of the talk once the organizers make it available.  Until then, you can click on the “Link to audio recording”  to listen to a recording that one of the conference attendees made and posted on YouTube.   The sound is a bit faint, but still audible, and should make the slides more intelligible.

Todd question AHS2013 - Copy

This presentation is based on material from several previous blog posts

The talk includes some new material not covered in those previous posts, in particular addressing antioxidant recycling, supplementation of calcium and the essential fatty acids EPA and DHA.  I have also provided a list of references of supporting studies and literature in the final 3 slides.

I enjoyed meeting many new faces and recognizing old ones at this year’s AHS.

 

The case against antioxidants

Posted 13 Mar 2011 — by Todd
Category Diet, Health, Hormesis

Antioxidant supplements are probably ineffective.  They may even be hazardous to your health.

Many people take daily supplements that include antioxidants such as Vitamins A, C, and E; beta carotene, coenzyme Q10, and alpha lipoic acid. I used to be one of them, convinced of the theory that supplementation with antioxidants is an effective way to neutralize harmful free radicals.  These free radicals, also called ROS or “reactive oxygen species”, can cause oxidative damage to cells and organs, and have been implicated in the pathogenesis of degenerative diseases such as cancer, heart disease, and Alzheimer’ disease.

However, study after study not only fails to show a consistent benefit, but in many cases documents positive harm from taking antioxidants. While I continue to believe that antioxidant supplementation is helpful in certain isolated cases of acute infection, tissue damage, or a damaged or aged metabolism, for most of us antioxidants are probably worthless. In fact, antioxidant supplements can interfere with and weaken the body’s inherent ability to mount an effective defense against oxidative damage and its contribution toward degenerative diseases.

I’ve resisted this conclusion because I could not make sense of it.  That is…until I came across recent research into the biochemistry and genetic regulation of the antioxidant response element (ARE). Fortunately the ARE provides us with an in-built adaptive stress response that combats oxidative stress and inflammation The ARE makes the need for antioxidants in the diet unnecessary — other than to keep our food fresh. Surprisingly, antioxidant supplements can impair our adaptive stress response.  But there’s much we can do to strengthen this response. Read More