Knowing Your Limits: When Your Body Says It's Taking Too Much

For those intent on reaching and maintaining a healthy bodyweight and composition, there are plenty of diet and exercise options. The basic idea for many, however, is to exercise and diet to the extreme until results are reached or they just can't take it anymore. The knowledge is emerging, however, that such an intense regimen is very healthy for many, if not most people. Here are some signs that it may be a good idea to readjust your current exercise and diet program to more easily reach your goals.

General Effects of Overtraining And Undereating

Some of the worst effects of overtraining and undereating are related to lack of hormones. Lowered production of hormones such as testosterone causes lowered sex drive, irritability, and even loss of lean muscle mass in both men and women. Lowered muscle mass can result in a deflated appearance, with lowered metabolism and a tendency to actually put on fat.

Undereating Causes Whole-Body Dysfunction

Along with the loss of muscle mass and strength that undereating causes, there are a number of other signs one is eating too little. In efforts to maintain function of the brain and heart, the body will divert nutrients away from processes such as hair production, resulting in thinning hair. Along these same lines is reduced bone density that can open one up to fractures and breaks, as well as injuries to connective tissues such as tendons and ligaments. Another effect of undereating on endurance is decreased oxygenation of tissues resulting from lowered production of red blood cells.

Excessive Strength Training

One's strength training regimen can become excessive as a result of too little rest and food, but simply lifting heavy every day is bad for most people. Overtraining in the gym can cause exhaustion of the sympathetic nervous system, with a host of ill effects such as excitability and restlessness and inability to sleep. The heart rate becomes elevated, and inability to focus is also
commonly reported. Joint problems can also occur due to lack of recovery time between workouts.

Excessive Aerobic Exercise

Most people are unable to practice aerobic activities, such as running, intensely every day without ill effects. Parasympathetic nervous system fatigue can result, with sex hormone depletion and cortisol overload, causing one to feel sluggish and exhausted. With this comes loss of muscle mass and an inability to lose body fat.

Getting Back On Track

When one finds oneself exhausted from excessive dieting and exercise, it is time to take a step back and rest a little. Taking a week off to rest and recuperate is not going to result in loss of progress. After the nervous system and muscles have had a chance to recover, one can start fresh on a more sustainable fitness program that includes sufficient food and rest. With a little moderation, fitness goals will come easier than before.

This guest article was contributed by Jennifer Bell from Health Training Guide.
Check out her site to learn more about dentist training and other exciting health careers.

Nasturtium - Good Source Of Vitamin C

There is not a lot of information on the nutritional content of the Nasturtium plant, but many report that it is high in vitamin C. The entire plant is edible - stem, leaves and flower. It is an easy plant to grow, and gives your salad a mild peppery taste. And while providing an interesting addition to your salads, it will give you beautiful blooms all summer.

It is also a good plant to have around the border of your vegetable garden, since deer and rabbits just don't like Nasturtium. It does attract various varieties of bees. The bees just love these flowers.

I have also included a video on how to collect the seeds to grow these plants in following years.

Charles

Melatonin And Proper Prostate Function

The Prostatitis Foundation has an informative summary of the importance of melatonin for proper prostate function.

Research has shown that healthy prostate tissue has melatonin receptors, which indicates that the hormone is important in the proper function of the prostate. Additional research shows that men who develop prostate cancer have low levels of melatonin.

In test tube studies, melatonin actually blocks the growth of prostate cancer cells. Melatonin treatments combined with conventional cancer treatments have improved survival rates in 9 out of 14 men with metastatic prostate cancer.

Melatonin has also been shown to lower prostate weight and shrink the prostate, which may help in preventing cancer. Studies at Tel Aviv University has shown that melatonin in human prostates can suppress prostate enlargement as we age.

Ever since I started taking low doses (300 mcg) of melatonin just before bedtime, it has improved my urine flow, which indicates that my prostate may be shrinking. Others have reported that symptoms of prostate inflammation or prostatitis have disappeared after taking low doses of melatonin at night.

You should take melatonin supplements under the supervision of your doctor. Some of the side effects are

• Vivid dreams or nightmares
• drowsiness
• stomach cramps
• dizziness
• headache
• irritability
• And it may worsen symptoms of depression

For additional information on melatonin, see "Melatonin" by the University of Maryland Medical Center.

Dr. Al Sears also has a nice article called "The Melatonin Miracle."

"Melatonin: Unique, Potent Nutrient" by Ward Dean, MD

"How To Stop Aging?" by Walter Pierpaoli, MD, PhD

"Melatonin Supplement - Good of Bad" by Dr. Nor Ashikin Mokhtar

Charles

Healthy Foods For Your Heart

WebbMD has a great slide show of healthy foods for your heart. Below is a summary with additional references for each food discussed.

Fresh Herbs
Rosemary, sage and thyme along with oregano contain heart healthy antioxidants. Packed with flavor, these herbs can be used to replace salt and fat in your diet.

Black Beans
Black Beans include fiber, folate, magnesium to lower blood pressure and antioxidants. I really like the mild taste of these beans in salads and with brown rice cooked with crimini mushrooms, bell peppers and tomato sauce.

Salmon and Tuna
Salmon and Tuna contain omega-3 fatty acids which help lower the risks of rhythm disorders, and lowers blood triglycerides and inflamation.

Extra Virgin Olive Oil
Extra Virgin olive oil is the first press of olives. It contains an antioxidant called polyphenols, which may protect your blood vessels.

Walnuts
Walnuts contain omega-3 fatty acids and fiber. Just a small amount of these nutritional nuts may lower your cholesterol and reduce inflamation.

Almonds
Almonds are full of vitamin E, plant sterols, fiber and healthy fats.

Sweet Potatoes
Sweet potatoes have a low glycemic index and are full of vitamin A and lycopene.

Oranges
Oranges contain pectin, which is a cholesterol lowering fiber. They also help to lower blood pressure, since they contain potassium and the antioxidant hesperidin.

Barley
Barley is a whole grain that is great for reducing cholesterol and glucose levels. Hulled barley is the most nutritional version of barley, but does take a while to cook. I like eating it for breakfast with bananas, raisens and walnuts. I let it sit overnight in hot water, and then warm it for 20 minutes in the morning for a healthy breakfast.

Oatmeal
Oatmeal is good for lowering the bad cholesterol, LDL. The healthiest version is considered to be steel-cut oats, since it is processed the least.

Flaxseed
Flaxseed is full of fiber and the plant version of omega-3 fatty acids. I actually prefer hemp seed, since they contain even more omega-3 fatty acids than flaxseed and all the essential amino acids and essential fatty acids.

Low Fat Yogurt
Low fat yogurt is high in calcium and potassium, which is good for bone health and helps to lower blood pressure. Calcium is also thought to help lower your fat intake.

Cayenne Pepper
Cayenne pepper may help to prevent insulin spikes after meals. It also is thought to increase your metabolism, which will help you keep your weight down.

Cherries and Blue Berries
Cherries and blue berries are packed with anthocyanins, which is an antioxidant believed to protect blood vessel health.

Charles

Spotting The Symptoms of E. Coli - CBS Video

E. coli outbreak is a new strain!!! - Russia bans EU imports - BBC NEWS ...

CNN - Can The Cell Phones We Use Everyday Cause Cancerous Brain Tumors?

The International Agency for Research on Cancer (IARC) has stated that cell phone use might cause a type of brain cancer called glioma. It also stated that additional research is needed to determine the exact risk. So, cell phones may be carcinogenic to humans. Children are most at risk.

The highest risk comes from using your cell phone for voice calls. If you text or use hands free devices, you reduce your radiation exposure 10 fold.

Charles