Trace Minerals - A Little Goes A Long Way

Unlike macro-minerals such as calcium, which the body needs in gram amounts, trace minerals such as iron, selenium, zinc, silicon, chromium, sulfur, and copper are only needed in milligram or micrograms. However, these small quantities do not reflect the importance of trace minerals, as inadequate intake can have huge effects on the body. Lets discuss a few of these trace minerals.Iron deficiency is the most common nutritional deficiency worldwide, with 20 to 50 percent of people affected. The average body contains only one teaspoon of iron, but this mineral is crucial in oxygen transportation throughout the bloodstream and into cells. A lack of iron will starve the body of oxygen and energy, which cause the symptoms of iron deficiency to be fatigue, foggy thinking, irritability, headaches, and lethargy. A lot of athletes have inadequate iron intake, impairing their exercise performance as it decreases hemoglobin levels and the amount of oxygen that is delivered to the muscles while it increases the time that is needed to recover from exercise. Iron is also important in immunity, with optimal iron intake strengthening the immune system and building resistance to colds, infections, and diseases. Even though inadequate intake is a common concern, too much can also cause health problems including stomach and intestinal cramps, nausea, and constipation. The most important function of selenium is its antioxidant enzyme glutathione peroxidase. This enzyme is invaluable in protecting red blood cells and cell membranes from free radical damage. Selenium works closely with vitamin E, sometimes replacing it in certain situations. Selenium holds an important role in maintaining the immune system and has been shown to reduce the risk of many health problems which include several types of cancer, heart disease, rheumatoid arthritis, and certain birth defects.Zinc is a valuable antioxidant that supports many aspects of the immune system. Zinc works in the eyes to protect them against sunlight-related free radicals. Zinc supplements have been found to slow the progression of macular degeneration, but high intakes of zinc and other antioxidants have been shown to lower the risk of developing this eye disease in the first place. This mineral can reduce the severity and duration of the common cold when in lozenge form, if started within 24 hours of the first cold symptom and taken every couple of hours. Taking 50mg of zinc daily or higher amounts for short periods of time is a good idea, but amounts over 150mg daily could cause metallic taste, stomach upset, or impair immune function.Many modern diets contain extremely low amounts of silicon, especially since food processing removes much of the silicon. Silicon improves the elasticity and suppleness to skin that has been damaged by excessive skin exposure. Silicon is also important in natural bone formation, since deficiencies in silicon lead to bone weakness and sluggish wound health. Bone mineral density can be improved in people with osteoporosis by raising the intake of silicon. Chromium is important in maintaining blood sugar levels, as well as many other roles in the body. Chromium deficiency impairs the blood sugar-insulin relationship, while chromium supplementation improves insulin response. Studies have shown that supplementing with chromium picolinate improves diabetes management by lowering blood sugar, insulin, cholesterol, or triglyceride levels and reducing the reliance on blood sugar medications. This mineral is also important in the metabolism of fat and carbohydrates.Finally, Sulfur is needed in the joints to keep the connective tissues within them strong and stable. One source of sulfur, MSM, has been shown to significantly relieve pain and improve use of knee joints in studies. Through all of the above, one can see that trace minerals are extremely important contributors to health, even in small amounts. Trace Minerals are available at your local health food store.

Causes and Treament of Delayed Onset Muscle Soreness

Delayed onset muscle soreness (DOMS) is a familiar experience for the elite athlete and the average fitness participant. DOMS can range from muscle tenderness to severe debilitating pain. It usually occurs 24-48 hours after an intense workout, especially one involving eccentric or plyometric work.

Despite the fact that DOMS is a common phenomena, the physiological mechanisms, treatment strategies and impact on physical performance remain uncertain. DOMS is often seen when athletes and exercisers return to training following a period of reduced activity or rest, such as between seasons or after an injury. DOMS is also common when individuals are exposed to new movement patterns or sudden increases in intensity and/or duration.

Eccentric activity (lengthening of the muscle upon contraction) induces micro-tears and injury at a greater rate and severity than other types of muscle actions. This is because a muscle is stronger eccentrically than concentrically and capable of producing more stress. A concentric contraction (muscle contracts while shortening) is not as strong as an eccentric contraction and is less likely to cause DOMS due to micro-tears and trauma.

Research has come up with several theories on why DOMS occurs. They include accumulation of lactic acid, drop in acidity or Ph, connective tissue damage, muscle damage, inflammation,and enzyme efflux. It is most likely that a combination of 2-3 of these physical phenomena work together to create DOMS.

DOMS can reduce exercise performance by causing a reduction in the joint’s range of motion and peak torque. DOMS also causes detrimental changes in the sequence of how the various muscles and their fibers fire and how they are recruited by putting unnecessary stress on ligaments and tendons.

If an athlete has DOMS, a premature return to normal intensity traning could increase DOMS and increase the risk of an injury. Several treatment stategies have been introduced to relieve the severe soreness and allow a quick return to maximal work performance. Here are some of the therapies which have been utilized and studied. Not all have proven successful:

*Nonsteroidal anti-inflammatory drugs have shown to have dose dependent effects.

*Studies on massage have had varying results. The timing and type of massage can determine whether or not it is therapeutic.

*Cryotherapy has not been shown to be effective

* The popular method of stretching has not held up as a means to relieve DOMS

*Ultrasound and electrical modalities have not panned out as a treatment for DOMS

*Appropriate type and intensity of exercise is the best treatment for DOMS. Continue to exercise at a lower intensity, avoid eccentric contractions and don’t try unfamiliar movement patterns.

* To help avoid and lessen DOMS throughout a season, add eccentric and new moves after a base conditioning level has been acheived.

DOMS is still of interest to the sports science world and there are still many unanswered questions relating to DOMS, what causes it and how best to treat it. The best current treatment advice is to continue exercising while choosing familiar moves at a lower intensity, avoiding eccentric contractions until the pain subsides. Anti-inflammatory drugs and massage may also be helpful.

Trace Minerals - A Little Goes A Long Way

Unlike macro-minerals such as calcium, which the body needs in gram amounts, trace minerals such as iron, selenium, zinc, silicon, chromium, sulfur, and copper are only needed in milligram or micrograms. However, these small quantities do not reflect the importance of trace minerals, as inadequate intake can have huge effects on the body. Lets discuss a few of these trace minerals.

Iron deficiency is the most common nutritional deficiency worldwide, with 20 to 50 percent of people affected. The average body contains only one teaspoon of iron, but this mineral is crucial in oxygen transportation throughout the bloodstream and into cells. A lack of iron will starve the body of oxygen and energy, which cause the symptoms of iron deficiency to be fatigue, foggy thinking, irritability, headaches, and lethargy.

A lot of athletes have inadequate iron intake, impairing their exercise performance as it decreases hemoglobin levels and the amount of oxygen that is delivered to the muscles while it increases the time that is needed to recover from exercise. Iron is also important in immunity, with optimal iron intake strengthening the immune system and building resistance to colds, infections, and diseases. Even though inadequate intake is a common concern, too much can also cause health problems including stomach and intestinal cramps, nausea, and constipation.

The most important function of selenium is its antioxidant enzyme glutathione peroxidase. This enzyme is invaluable in protecting red blood cells and cell membranes from free radical damage. Selenium works closely with vitamin E, sometimes replacing it in certain situations. Selenium holds an important role in maintaining the immune system and has been shown to reduce the risk of many health problems which include several types of cancer, heart disease, rheumatoid arthritis, and certain birth defects.

Zinc is a valuable antioxidant that supports many aspects of the immune system. Zinc works in the eyes to protect them against sunlight-related free radicals. Zinc supplements have been found to slow the progression of macular degeneration, but high intakes of zinc and other antioxidants have been shown to lower the risk of developing this eye disease in the first place. This mineral can reduce the severity and duration of the common cold when in lozenge form, if started within 24 hours of the first cold symptom and taken every couple of hours. Taking 50mg of zinc daily or higher amounts for short periods of time is a good idea, but amounts over 150mg daily could cause metallic taste, stomach upset, or impair immune function.

Many modern diets contain extremely low amounts of silicon, especially since food processing removes much of the silicon. Silicon improves the elasticity and suppleness to skin that has been damaged by excessive skin exposure. Silicon is also important in natural bone formation, since deficiencies in silicon lead to bone weakness and sluggish wound health. Bone mineral density can be improved in people with osteoporosis by raising the intake of silicon.

Chromium is important in maintaining blood sugar levels, as well as many other roles in the body. Chromium deficiency impairs the blood sugar-insulin relationship, while chromium supplementation improves insulin response. Studies have shown that supplementing with chromium picolinate improves diabetes management by lowering blood sugar, insulin, cholesterol, or triglyceride levels and reducing the reliance on blood sugar medications. This mineral is also important in the metabolism of fat and carbohydrates.

Finally, Sulfur is needed in the joints to keep the connective tissues within them strong and stable. One source of sulfur, MSM, has been shown to significantly relieve pain and improve use of knee joints in studies. Through all of the above, one can see that trace minerals are extremely important contributors to health, even in small amounts. Trace Minerals are available at your local health food store.