This boringly simplistic concept of intestinal function, combined with its indisputable lack of glamour, is reason enough for most people to never give the importance of intestinal health a second thought. This is unfortunate, possibly even dangerous, and needs to change. The reality is that healthy intestinal function is critically important to overall health. This realization makes it incumbent upon all those desiring good health to understand the importance of optimal intestinal health and adjust their habits into alignment with that knowledge.

The Intestine as a Protective Barrier

Consider as an analogy the atmosphere surrounding the earth and its role in protecting our environment. It parallels the function of the intestine and its role in protecting our overall health. The earth’s atmosphere provides a protective barrier to support and sustain the abundant variety of life found here. It is important to note that balance is the key! The atmosphere is composed of a critical balance of different gases that enable it to provide the earth with important filter-like protection. Selectively screening out anything that could be damaging to, or allowing the penetration of anything that would be necessary for, 30 million different species of inhabitants.

In principal, the intestine provides a very similar protective barrier. The healthy intestinal wall is coated with hundreds of different species of microorganisms, both healthful and unhealthful bacteria numbering in the billions. This rich, protective coating of micro-organisms acts in concert with the physical barrier provided by the cell lining the intestinal tract with factors, to provide the body with important filter-like protection. Damaging substances like unhealthy bacteria, toxins, chemicals and wastes are filtered out and eliminated. Simultaneously, the critical factors needed for fife, such as nutrients and water, are absorbed into circulation and made available to the billions of cells in the body that need them.

The atmosphere acts as a selective barrier making sunlight available for fife-sustaining photosynthesis, while simultaneously preventing the sun’s disease-causing ultraviolet light from penetrating. Damaging ultra-violet radiation is screened out by a protective portion of the atmosphere called the ozone layer. The selective barrier function of the intestine is equally profound.

In the healthy state, the absorption of small sugars, fats and proteins proceed through the intestinal wall and circulate throughout the body. They are required for a myriad of essential reactions. Simultaneously, damaging substances from unhealthful bacteria, incompletely digested food, toxins, or chemicals, are largely prevented from being absorbed and transported throughout the body. We are continually and unknowingly protected from the ill effects of these damaging substances.

Bad Habits That Negatively Impact Intestinal Health

Unfortunately human beings have developed bad habits that promote imbalance in both the atmosphere and the intestinal tract.
For example, pollutants such as chloro-fluoro-carbons (CFCs) have punctured holes in our ozone shield. The ozone hole has widened and deepened every year since scientists began measuring ozone levels in 1985. Scientists feel that the continued depletion of the ozone layer will cause greater amounts of ultraviolet radiation to reach earth, resulting in greater cancer risk, as well as other health problems.

Our societies bad habits in general have contributed to an imbalance of intestinal protective factors in an alarming percentage of the population. These bad habits include wide spread consumption of a diet high in refined, simple sugars and fat and deficient in nutritious, whole, unprocessed foods and fiber. This type of diet could potentially tip the intestinal balance toward the overgrowth of unhealthful bacteria and the proliferation of yeast or fungal organisms. It is also associated with less frequent bowel movements and a number of forms of chronic intestinal dysfunction. Other bad habits include the excess consumption of alcohol and the use of DETOXIFICATION.

The Growing Problem of Toxicity

In recent history mankind has managed to drastically change the bio-chemistry of our environment in which we live through a process of ever increasing pollution. For example, in 1989 alone:

1. More than 1,000,000,000 pounds of chemicals were released into the ground, threatening a portion of the soil we grow our food in and the natural underground water tables that supply some of our drinking water.

2. Over 188,000,000 pounds of chemicals were discharged into surface waters such as lakes and rivers.

3. More than 2,400,000,000 pounds of chemical emissions were pumped into the air we breathe.

4. A grand total of 5,705,670,380 pounds of chemical pollutants were released into the environment we eat, breathe and five in, all in just one year.

To compound the problem of our toxic environment, we have refined away much of the nutritional value of our food supply and replaced it with artificial colorings, preservatives, flavorings, conditioners, etc. This poor quality diet-combined with extensive use of antibiotics in medicine and agriculture-may have predisposed many of us to experience a kind of “internal” pollution. Internal pollution occurs when the healthful bacteria in the intestinal tract are overcome by unhealthful bacteria. These unhealthful bacteria release toxic by-products into our circulation that can negatively impact many aspects of our overall health.

Will Toxicity Have An Effect on You?

What does this problem of toxicity mean for us individuals? It may present a threat to the vibrant level of health we would like to enjoy. We succumb to the adverse effects of toxicity depends on our knowledge of the subject and the choices we make.
We need to take personal responsibility to make sure that we do not fall victim to toxicity. That involves learning what we need to do to help our body protect itself from toxicity.

Basic Ways to Avoid Toxicity

Let’s been with some of the basic requirements to avoid toxicity. Do all you can to purify your work and home environments. If you know the source of any toxic materials at work, such as stored or leaking chemicals, dyes, paints, solvents, glues, acids, or household offenders such as insecticides or cleaning agents, remove them if possible. If the offending materials cannot be removed, an effective air purification system may be needed. At least, wear protective clothing and/or breathing apparatus when using any toxic materials. Regular replacement of furnace and air conditioning filters may also be helpful.

It is also very important to eat a good diet with plenty of fresh, wholesome foods. Avoid eating excess fat, refined sugar and foods high in additives and preservatives. Eat moderate levels of protein (approximately 15% to 20% of your calories) and fat (approximately 20% of your calories), while increasing levels of complex carbohydrates (approximately 60% of your calories). Substitute organically raised animals and organically grown fruits and vegetables whenever possible. Drink plenty of purified water (ideally, eight 8-ounce glasses a day). A home water purification system is highly desirable to provide pure water for drinking and cooking.

Support Your Body’s Efforts to Eliminate Toxicity

One thing is certain in our effort to purify our work and home environments; it is impossible to avoid toxicity completely! With that realization, the importance of supporting your body’s efforts to eliminate accumulated toxins cannot be overstated.

Water or Juice Fasts Less Complete

It was believed that a water or juice fast was preferred detoxification thought to work under the principle that the body will be able to clear stored toxins and heal itself when the “stress” of digestion and the further accumulation of toxins were eliminated.
The modern-day realization that the body’s detoxification mechanism is a heavily nutrient-supported process has made it clear that simple juice or water fasting is less complete and no longer the method of choice. Prolonged fasting may weaken muscles and various organs because of protein losses and a gradual slowing of metabolic activity as the body endeavors to conserve its depleted energy resources.

More Complete Support for Detoxification

A more current approach to detoxification is to nourish the body thoroughly, fueling its natural detoxification mechanism with the nutrients needed to achieve optimal detoxification activity. By providing high-quality protein, complex carbohydrates and essential fats, the body gets what it needs to prevent muscle and organ breakdown and depleted energy resources. This is just the beginning in order to improve our health. Nutrients are needed to support the function of the organs directly involved in detoxification: the liver, the intestinal tract and the kidneys. Intelligent Application of nutrition may help in the following ways:

Intestine: The nutrient’s zinc and pantothenic acid, the amino acid L–glutamine are necessary for optimal health. Carbohydrates known as fructo-oligo-saccharides, and microorganisms known as acidophilus and bifidus, are a few of the substances that provide support for the health and integrity of intestinal function. In a proper state of health, the intestine promotes elimination of toxins through:

1. regular daily bowel movements
2. eliminating the build-up of unhealthful microorganisms and internal toxins
3. providing a strong and intact barrier to prevent the leaking of toxic materials from the intestines into circulation.

Liver: The vitamins A, B3, B6, C, E, beta-carotene, the amino acids L-cysteine and L-glutamine, and components known as glutathione and phosphohpids are some of the substances that support liver function. In a proper state of function, the liver filters out and transforms toxic substances that have entered the blood into harmless substances that can be excreted in the urine. Interestingly it appears that the ratio of dietary protein to carbohydrate may be a very important factor in determining the ability of the body to detoxify certain substances.

Kidney: The vitamins A, C, B6, and the mineral’s magnesium and potassium, are just some of the substances that support kidney activity. The kidney provides a major route of toxin excretion via the urine. Fat: Weight reduction and management are helpful for those who are overweight. Excess fat provides a ready storage site for fat-loving toxins entering the body. Once deposited there, it is very difficult to remove them. Unless the excess fat is removed, they remain there with the possibility of being a continual source of toxicity.

Find the Help You Need

If you have any questions as to what you can do to help eliminate internal pollution and how to improve intestinal health, do not hesitate to ask us. Antacids and non-steroidal anti-inflammatory pain relievers are a major contributor to poor health of the gastro-intestinal tract. These may contribute to a breakdown or deterioration in the physical integrity of the intestinal wall, much as if CFCs have punctured the ozone layer, creating holes for ultraviolet radiation to enter through.

Scientists describe this state of intestinal breakdown as “leaky gut syndrome” and feel it may contribute to intestinal dysfunction.
A high stress lifestyle combined with a bad diet, deficient in important nutrients such as L-glutamine, pantothenic acid, zinc, folic acid, vitamin B12, vitamin A and others, may impair the healing of intestinal deterioration. Read our article to learn how your diet can support gut health: Foods to Heal Leaky Gut & Foods to Avoid.

Another bad habit is the over use of broad spectrum antibiotics. Researchers have acknowledged that virtually every antibiotic taken orally causes’ alterations in the balance of the bacteria in the intestine. Even as little as one course of antibiotics may deteriorate that rich, protective coating of microorganisms and upset the balance between healthful and unhealthful bacteria, reducing the resistance to intestinal and systemic ill health.

Helpful Suggestions for Achieving Optimal Intestinal Health

Those interested in how to improve their intestinal health should find the following suggestions helpful:

1. Avoid excessive alcohol use and refined, sugar rich, fiber-poor foods.
2. Avoid the use of antacids and broad spectrum antibiotics as much as is possible.
3. Eat a diet rich in whole, unprocessed, nutritionally adequate foods and fiber.
4. Drink plenty of pure water.
5. Consume a diet rich in fiber, supplement the diet with pro-biotic proteins (lacto-peroxidase, lacto-ferrin) and globulin proteins that may support a balanced and healthful population of intestinal bacteria.
6. Also consider adding to the diet fructo-oligo-saccharides (FOS) which act as a food source to nourish certain healthful bacteria but not unhealthful ones.
7. Finally, supplement the diet with scientifically proven, high quality, healthful bacterial products such as bifido- bacteria and the NCFM strain of Lactobacillus acidophilus.

Author: Mark Occhipinti, M.S., Ph.D., ND

References:

The intestine and its microflora are partners for the protection of the host: report on the Danone Symposium “The Intelligent Intestine,” held in Paris, June 14, 20021,2, Pierre Bourlioux, Berthold Koletzko, Francisco Guarner, and Véronique Braesco, Am J Clin Nutr 2003;78, Pages 675–83.

Antibiotic resistance in food lactic acid bacteria—a review Shalini Mathur, Rameshwar Singh, International Journal of Food Microbiology, Volume 105, Issue 3, 15 December 2005, Pages 281–29

Acquired Antibiotic Resistance in Lactic Acid Bacteria from Food, Michael Teuber, Leo Meile & Franziska Schwarz, Antonie van Leeuwenhoek, November 1999, Volume 76, Issue 1-4, Pages 115-13

Functional Characterization of the Antibiotic Resistance Reservoir in the Human Microflora, Morten O. A. Sommer, Gautam Dantas, George M. Church, Science 28 August 2009: Vol. 325 no. 5944 Pages 1128-1131

Towards a healthier diet for the colon: the influence of fructooligosaccharides and lactobacilli on intestinal health, M.A Losadaa, T Olleros, Ph.D., Nutrition Research, Volume 22, Issues 1–2, January–February 2002, Pages 71–84

The global burden of intestinal nematode infections — Fifty years on, M-S. Chan, Parasitology Today, Volume 13, Issue 11, November 1997, Pages 438–443

Probiotics and intestinal health effects: a clinical perspective, P. Marteaua1 c1, P. Seksika1 and R. Jiana1, British Journal of Nutrition Volume 88, Supplement S1 September 2002, Pages s51-s57

The post Intestinal Health appeared first on AFPA.

“It is a laughable sight, to see those guilds of cobblers and tailors… when they march in procession, stopping, round shouldered, limping men, swaying from side to side. They look as though they had all been carefully selected for an exhibition of their infirmities.” 
Bermadino Ramazzo 1700

“We do not have to suffer as we do with arthritis. The scientific research has proven that a change in diet and lifestyle, coupled with the addition of some exercise and a basic supplementation program that includes Cod Liver Oil can reduce the symptoms of arthritis”.
Mark J. Occhipinti, M.S., Ph.D., N.D.  

THERE IS HOPE FOR ARTHRITIS SUFFERS

Introduction

Arthritis is not a genetic disease, nor is it an inevitable part of growing older! There are causes for these joint afflictions, and they lie in our environment, mainly in the food we eat. Many researchers believe that rheumatoid arthritis did not exist anywhere in the world before 1800. It is well documented that these forms of arthritis were once rare to non-existent in rural populations of Asia and Africa. As recently as 1957, no case of rheumatoid arthritis could be found in Africa. That was a time when people in Africa followed diets based on grains and vegetables.

These once unknown joint diseases have become common in people that live in wealthier nations or move to the big cities in their native countries. With these changes they abandoned their traditional diets of grains and vegetables for meat, dairy products, and highly processed foods.

Humankind’s Most Common Affliction is Becoming Much Worse

The very word Arthritis conjures the thought of someone hunched over, or of an individual with deformed hands and feet. Diseases of the muscles and bones are among the most common of all human afflictions, affecting all ages, but becoming more prevalent with years. Government surveys indicate in the United Kingdom approximately 15% [more than 9 million] of adults currently suffer from troublesome arthritis with symptoms of swelling, limitation of motion, or pain. Approximately half of all people over 65 years report having arthritis.

The spread of degenerative diseases has continued to expand both in its scope and reach during the past 50 years. Many researchers point to food, more precisely the way food is prepared and eaten and the relationship to degenerative disease. It is a widely accepted fact today that arthritis and diet are strongly related. The standard Western diet, better referred to as SAD [Standard American Diet] has 40 percent more of the calories being derived from animal fats and man-made fats, such as [Trans Fatty Acids-partially or completely hydrogenated vegetable oils].

Refined carbohydrates [white flour and white sugar] make up an additional 22 percent of the Western diet. Nearly two-thirds of the foods eaten every day in a typical Western diet are made of foods devoid of vitamins and minerals. These types of foods are commonly referrer to as “stressor foods”, and rob the body of vitamins/minerals and enzymes necessary to maintain health.

Arthritis; A Description

Arthritis is an autoimmune disease of the joints characterized by pain, swelling, and redness, heat and, sometimes, structural changes. This condition is more common in women than in men. Arthritis may result from another condition, be associated with another condition, or simply develop on its own.

The two most common forms of this disease are osteoarthritis and rheumatoid arthritis.

Osteoarthritis, a degenerative joint disease and the most common form of arthritis and joint disorders, is the gradual deterioration of cartilage, usually in the larger, weight-bearing joints such as the hips, knees, and spine. This wear and tear is a normal process predominantly found in people age 55 and older. Among those younger than 45, it occurs more often in men. After that age, women contract this disorder more often. By the eighth decade of life, approximately 90% of all people are affected by osteoarthritis.

Since this is a natural part of aging, beyond a certain age most people will almost certainly contract the disease, even if the symptoms are not detected. Although the joints are not always inflamed, the articular cartilage may begin to flake and crack, due to overuse or injury. In severe cases the underlying bone becomes thickened and distorted. Scar tissue may then replace damaged cartilage. If movement becomes painful and restricted, lessened use of the associated muscles will lead to their atrophy.

Rheumatoid arthritis is a chronic joint disease affecting one or more joints; the synovium gradually becomes inflamed and swollen. Inflammation may occur in other parts of the joints as well. Gradual weakening of the bones comprising the joint occurs in persistent cases of rheumatoid arthritis. Tissue destruction occurs in the most severe cases. The most commonly affected joints are those of the hands and feet, particularly those of the knuckle and toe joints. The wrists, knees, ankles, and neck are also frequently affected.

Rheumatoid arthritis may occur as a single mild attack, or as several episodes, which can leave the victim increasingly disabled.
In extremely few persons, rheumatoid arthritis causes extensive deterioration of joint and bone tissues, producing deformities of the affected and surrounding areas. Damage to the lungs, heart, nerves and eyes can also occur, making it difficult to lead an active, normal life. This form of arthritis can affect people of any age, including juveniles, but predominantly affects those between the ages of 40 and 60. Slightly less than one-half of affected individuals have complete remission. Approximately one in ten individuals are severely disabled.

Management of Arthritis

Traditional Treatment

There are three primary objectives in the treatment of arthritis:

1. Reduction of inflammation and pain
2. Preservation of the joint’s function
3. Prevention of deformity

The standard treatment for many types of arthritis is to remove weight from the joints. This may entail using a cane, going on a weight reduction diet, sleeping on a bed, which properly conforms to the shape of the body, and getting frequent rest.

Regular exercise, both active and passive, will keep the affected muscles from weakening. The individual may benefit from a hydrotherapy program under trained supervision. Heat and cold applications to the joint may induce muscle relaxation and an analgesic effect.Side Effects of Traditional Treatments for Arthritis

Aspirin [part of the NSAID’s also known as non-steroidal anti-inflammatory drugs] is commonly used as a painkiller as well as other nonprescription pain relievers. Since the therapeutic dose required is relatively high [2-4 grams per day], toxicity often results.
Some side effects of aspirin include Tinnitus [ringing in the ears], and stomach irritation, including bleeding peptic ulcers.
Extensive research as demonstrated that at best this is a short term treatment, due to individual sensitivity to side effects (aspirin, for example, can cause gastrointestinal bleeding). Physician may try several drugs to determine which has the least deleterious effects. Nonsteroidal anti-inflammatory drugs, such as Indomethacin; corticosteriods, ant-malaria’s drugs, gold salts, penicillamine, plus experimental cytotoxic drugs that all weaken the immune system and treat the symptoms, not the underlying of the disease.

There are two dangerous paradoxes’ in arthritis treatment. One is that the drugs most commonly used to treat arthritis are toxins to this intestinal barrier. All commonly used non-steroidal anti-inflammatory drugs (like Advil, Motrin, Naprosyn, etc.), apart from aspirin and nabumetone (Relafen) [cause damage to the stomach], are associated with increased intestinal permeability in the gut. While reversible in the short term, it may take months to improve the barrier following prolonged use.

The second dangerous paradox is that while it may decrease pain in the joints short-term, NSAID’s prevent cartilage repair by blocking collagen production, while accelerating cartilage destruction. The higher the dosage and longer the usage the faster the destruction.

Finally, surgical removal of badly inflamed joint synovium may be required. Common types of surgery are synovectomy (removal of the synovial membrane), arthroplasty (for realignment and reconstruction), repair of tendon rupture, arthrodesis (fusion of the joint). Some joints may be artificially replaced. All forms bring some type of temporary relief, but not long term results, as subsequent surgeries are many times required 5-7 years later for the same or similar conditions.

Alternatives to Traditional Treatment for Arthritis

Treating the Causes of Arthritis

Research has shown that the addition of EFA’s [essential fatty acids] help to ease and relieve the symptoms of arthritis.
These EFA’s can be found in cod water fish [oily fish from cold northern waters contain omega-3s: sardines, herring, mackerel, bluefish, salmon and, albacore tuna]. Certain plant foods [flaxseed and flax oil, pumpkinseeds, hemp, a canola and soy oil contains small amounts of omega-3 and type of green vegetables-Purslane] contain remarkable properties [omega-3 fatty acids], which have demonstrated the ability to ease the symptoms of arthritis in many individuals.

Omega-3 fatty acids are highly unsaturated fatty acids. In addition to helping to relieve pain and discomfort arthritis, essential fatty acids also promote normal blood clotting, lower triglycerides and increase HDL cholesterol [the good cholesterol]. This, in turn, lowers cardiovascular heart-disease risk, guards against degenerative changes in tissues, cells and some cancers and reduces inflammatory responses that is associated with the many different forms of arthritis. Why Cod Liver Oil and Fish Oils in the Treatment of Arthritis?

For thousands of years humankind has suffered from Arthritis. It was described by Hippocrates in his early writings, and has subsequently been discussed through the centuries as one of the afflictions of humankind. During the past several hundred years researchers noticed when certain oils were added to the foods of animals that were lame the symptoms of lameness disappeared. An early pioneer of Cod Liver Oil treatment for arthritis was Dr. De Jong who had treated successfully the Queen of the Netherlands. There have been many great men and women who have pioneered the search for a treatment for those who have suffered from the symptoms of more than 100 types of arthritis. They include, but are not limited to: Dan Dale Alexander, Dr.Airola, Dr. De Jong, and others.

There is growing evidence increased consumption of fish may be beneficial to health. Recent studies have found an association between consumption of fish oil and reduced risk of cardio-vascular disease, as well as improvements in other health conditions, such as psoriasis and rheumatoid arthritis.

Current research on the benefits of consuming more fish is directed at the effects derived from omega-3 fatty acids in many fish species. Frankly though, human dietary preference reveal up to one-half of the population may not like to eat fish. Of those who do eat fish, many prefer fish only when it is deep-fried, [such as fish and chips] or consume non-fatty fish species, which are poorer sources of fish oil yet high in cholesterol [shellfish-shrimp, lobster, and crabs.
This is one reason Cod Liver oil in liquid form or Cod Liver oil capsules have become popular as an alternative source of fish oil.

Cod Liver Oil and fish oil supplements are the best and most readily available sources of omega-3 EPA and DHA [two very important components that reduce inflammation within the body, especially around the joints. The majority of trials have been conducted using either fish oil or cod live oil supplements and further evidence has come from studies of fish-eating populations such as the Japanese and Greenland Inuits.

Support for the use of Cod Liver oil capsules primarily comes from several well-known epidemiological studies from around the world. One study, conducted in the Netherlands, suggested ingestion of as little as 35 grams of fish per day (a single one-half pound meal of fish per week) might help prevent coronary heart disease, possibly significantly reducing mortality due to cardiovascular disease in a 20 year follow up. Further, it has been suggested a regular diet of fish may decrease levels of plasma triglycerides, plasma cholesterol, low-density lipoprotein-cholesterol (LDL), and very low-density lipoprotein-cholesterol (VLDL), both considered very bad types of fat in the human body.

Cod Liver oil capsules supply concentrations of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). The EPA-DHA rich Cod Liver Oil is generally sold in soft gelatin capsules or liquid. The gelatin provides an oxygen barrier which prevents the development of toxic fats [lipid peroxides]. Liquid, non-encapsulated formulations generally do not have this protection from oxidation of fats, unless the product contains Vitamin E.

Cod Liver Oil: How It Works

EPA and DHA, both found rich in Cod Liver Oil and fish oils has also been found to suppress production of inflammatory agents found in rheumatoid arthritis and psoriasis. The anti-inflammatory effect of the omega-3 fatty acids have been found to reduce production of interleukin-l and tumor necrosis factor, both principal causes of inflammation within the body that affect the joints and skin. In cases of psoriasis vulgaris, fish oils produce symptomatic improvement by effecting changes in levels of the inflammatory compounds that cause the skin lesions and ulcers.

Cod Liver oil and fish oils block the uptake and replace the fatty acid arachidonic acid [found in high concentrations in all animal products]. The EPA and DHA in fish oil “replaces” the arachidonic acids [found in highest concentrations in animal products] that when available are used by the body in the production of pro-inflammatory hormones known as prostaglandin 2, with healthy anti-inflammatory hormones-prostaglandin 1and 3.

Cod Liver Oil: A Therapeutic Approach

Most Cod Liver Oil capsules contain 300 or 500 milligrams of omega-3 oil per one-gram capsule. Thus, patients therapeutically using fish oil at the levels discussed in this section may require between 8-16 capsules/daily to achieve a therapeutic level. Cod Liver oil capsules are also available in extra strength or high strength form that contain 1,000 milligrams of omega-3 fatty acids per capsule. This would allow a more reasonable intake of 4-8 capsules daily as part of the therapeutic therapy. Cod Liver oil can of course be taken as it has been for hundreds of years, by the spoon. One level teaspoon contains 4 grams of omeg-3 fatty acids. It is available flavored, as well as emulsified to mix better with juice [the “cocktail”, as I like to call it is mixed with a combination orange and cranberry or cherry juice]. Whatever choice to take Cod Liver oil you choose, it is important that vitamin E is included to protect the oils.

Fundamentally, many of cod liver oil’s secrets are related to vitamins. All liver extracts are naturally high in vitamins A and D, but especially the liver of the cod. Cod Liver oil has been used for years to enhance the immune systems and combat the effects of the common viral infections such as coughs, colds and flu. Remember receiving a spoonful of medicine [Cod Liver oil] each day as a child? I certainly do! Recently, research has shown cod liver oil to be a rich source of the Omega 3 long chain polyunsaturated fatty acids. Clinical trials have proven effective in the alleviation of the symptoms of joint and heart disease, relief of joint inflammation and in the treatment of a variety of skin diseases.

What is found in Cod Liver Oil?

Vitamin A: as known as “Retinol” is an extremely valuable nutrient and has an effect on a variety of bodily functions including the healthy growth and repair of the skin. Vitamin A also known as Retinol aids the healthy growth of hair and nails and is necessary for the visual process. Vitamin A was the earliest vitamin to be officially identified although records show that as long ago as 1500 BC.

Vitamin D : Also referred to as the sunshine’ vitamin, was first discovered in the 1920’s when it was found to prevent rickets. Vitamin D can be manufactured by the action of sunlight on the skin and is fat soluble vitamin, and can be stored in the body.Vitamin D helps the body absorb calcium and phosphorus. Vitamin D is essential for the healthy formation of bones and teeth and helps protect against bone density loss in as we age.

Omega-3 fatty acids: Essential polyunsaturated fatty acids are found almost exclusively in foods of marine origin. Omega-3 fatty acids are known to help form cell membranes and control vital metabolic processes necessary for good health. Research reported in the Nutritional Aspects of Cardiovascular Disease, published by the Department of Health (1994 recognized that small amounts of these Omega 3 fatty acids – found in oily fish and fish oils – are essential in the diet of man. The report concluded that these fatty acids “have a powerful plasma triglyceride reducing action” as well as appearing to be “anti-thrombotic and anti-inflammatory effects in the body”.

How Much Is Enough?

For general good health, two fish meals a week or 150-200mg daily of omega-3 in cod liver oil supplements will maintain effective brain and body function.

To obtain relief from inflammatory conditions, higher doses still may be needed although requirements vary from individual to individual. In research, good results have been achieved with as little as 2.6-3.0g (2600-3000mg) per day, the standard dosage is typically around 8 grams daily [the amount of two teaspoons].

Cod Liver Oil contains Vitamin A and D, both fat-soluble vitamins that may be toxic to the liver and body at high doses greater than 100,000 IU’s daily [equivalent to ½ bottle of Cod Liver oil daily for months]. It would be prudent and safe to chose the “High Strength” or “Extra High Strength” cod liver oil products which provide increased levels of omega-3s without raising A and D content.

The Applications for Cod Liver Oil in the treatment of other Autoimmune Diseases

Good nutrition-eating the proper foods for healthy joints, according to certain dietary rules have proven to bring relief to millions of arthritis suffers worldwide. [British Journal of Medicine 1994, The Lancet 1998, British Journal of Rheumatology, 1993, Annals of Neurology 11/97]

Following an anti-arthritis diet boosts the immune system by avoiding certain foods, i.e., animal products; especially dairy products, which directly stimulate the pro-inflammatory hormones [prostaglandin 2, and negative energy foods, white flour, sugar, processed foods, are discussed in this latest edition of the New Arthritis and Common Sense, 1999.

The addition of fish oils [omega 3 fatty acids, especially cod liver oil] is being used successfully world-wide in the treatment and management of:

Arthritis: Rheumatoid, Osteo and nearly twenty other types of arthritis.

Asthma [low omega 3 blood levels are linked to asthma and allergic conditions]

Psoriasis: Doses of 3-4 grams daily [3-4,000 mgs] have proven effective in reducing redness, itching, and scaling.

Crohn’s Disease: Those suffering from this and other debilitating conditions of the colon have an option to drugs. Recent research has found that 72 percent of the Crohn’s disease patients taking fish oil supplements remained free of symptoms versus those taking placebo or medications.

Alzheimer’s Disease: The addition of fish oil/cod liver oil 1-2 days a week reduced the incidence of developing Alzheimer’s disease in a group of several thousand older men and women in Holland in a double-blind study.

Low levels of omega 3 fatty acids have been linked to depression, anti-social behavior and schizophrenia. Diet and Arthritis

From personal experience and exhaustive research it is a known fact that diet has a powerful influence on arthritis. Diet can make the symptoms much worse when foods are eaten that are high in saturated fat and animal fat or coupled together with refined foods [white flour and white sugar]. Correcting the diet with whole foods, including whole grains, vegetable, and fresh fruit can reverse many of the symptoms associated with arthritis. Eliminating certain foods from the diet have proven to be of benefit in some rheumatoid arthritic patients. A sample anti-arthritis diet includes going on a limited number of foods such as fish, pears, carrots, dark green leafy vegetables, and mineral water and then reintroducing foods one at a time to provoke the symptoms.

Food Triggers Arthritis Symptoms

It is common to provoke the symptoms of arthritis by drinking milk or eating dairy products. Foods typically triggering allergic reactions that include inflammation and pain include, but are not limited to: cereal grains, dairy products, tea, coffee, red meats and citrus fruits. Gluten may cause immunologic reactions in the gut allowing for the absorption of immune complexes and other sensitizing antigens.
Therapy should be for at least three-six months. Infectious agents may also effect arthritic conditions. Disturbances in the small intestine due to antibiotic therapy may promote abnormal types of bacteria, which can irritate the small intestine wall leading to toxin release, and increased intestinal permeability [leaking of undigested foods directly into the blood stream-which causes a host of unwanted side effects in the body]. The possibility of candidiasis [yeast infection] in the intestines is debatable but he encourages further research in this area.

The Anti-Arthritis Way of Eating

Diet: The Only Real Hope For Arthritis

Research has shown a reduction in inflammation and pain when individuals reduce or eliminate animal products from their diet. Dietary fat has a toxic effect on the intestine of experimental animals, causing injury that increases the permeability of the small intestine, allowing more antigens [large undigested food particles] to enter the body. When diets high cholesterol were fed young animals there was a dramatic increases their “leaky gut” [ a medical term for damage to the small intestines that will allow the passage of large particles of undigested food to pass into the body]. In Vegan diets which have failed to help arthritis patients, it was found that there diet was high in vegetable oils [corn, sunflower, safflower] all known to damage intestinal integrity and increase inflammation.

Finding a Healthy Diet

A healthy diet allows the defense systems to work to its full capacity removing antigens that enter the system and removing immune-complexes from the blood. Components of the rich Western diet are known to impair its function. Vegetable oils, including those of the omega-3 variety are particularly strong suppressors of the immune system. This immune suppressing quality of oils (for example, Cod Liver Oil ) has been used to suppress the pain and inflammation of arthritis, but like too many drug therapies the ultimate outcome may not be best for the patient.

Low-fat diets have been shown to retard the development of autoimmune diseases, similar to lupus and rheumatoid arthritis, in experimental.

A healthy diet also supplies antioxidants and other phytochemicals that keep the joints strong and repair damage. Animal studies have shown that the foods consumed on the rich Western diet fail to provide adequate antioxidants to destroy the damaging free radicals that form in the joint tissues.

Foods to Avoid and Foods to Increase in Your Diet

People will say to me “I knew there had to be a hitch”, “I knew there would be foods that I would have to avoid or give up”.
My answer is a simple. Yes! There will be if you want to get away from the pain, suffering and the side effects of drugs that are given to treat the symptom, not the underlying cause. Research has demonstrated that adding Cod Liver Oil to the diet provided relief of symptoms over the course of treatment [greater than one year], without any changes in the diet. {British Journal of Medicine, 1993] Imagine what would happen with a course of Cod Liver Oil and a change in diet in those suffering from arthritis? I recommend that the following foods be avoided if you are trying to become free of painful joints.

White Sugar, C White Flour Coffee, Alcohol, Meat and Dairy products, Chocolate, and Carbonated Beverages [soda, pop],

The following foods should be limited:

Wheat, Corn, and White Rice. Fruit juice [high sugar concentration]

The following foods should be increased in the diet:

Vegetables [green, yellow, red, orange], Beans and Legumes and peas, Seeds [Raw or dried by baking in your oven], Millet, Brown Rice, Oatmeal, Soy products such as Tofu, cold water oily fish [Tuna, Salmon, Haddock, Sardines, Anchovies], Herb Teas [especially decaffeinated Green Tea], 100 percent whole grain flours [wheat, rye, flax] and fresh fruit [especially berries and melons]. A source of fish oils [Salmon, Sardines, Anchovies, fresh Tuna, Cod and Haddock].

Case study testimonials

Case Study 1: Aerobic Instructor with Sore Knees

Ellen, a 36-year-old aerobic instructor and mother of two small children had consulted with me after a routine visit to her doctor for knee pain. Blood work was done in addition to her check up and she was found to have blood cholesterol of 208 in November of 1998. Her knees had been bothering her; gradually becoming worse over time which is a real problem for someone that makes their living as an aerobics instructor. Ellen decided to try Cod Liver oil [4 grams daily- 1 tsp.] in December after reading the book,

“The New Arthritis and Common Sense”, and to make some gradual changes to her diet, i.e., more vegetables and grains. With a few weeks she noticed that her knees were no longer bothering her with the constant pain that she had been experiencing. At the end of January she returned to have blood work done again and was pleasantly surprised, as was her physician to find that her cholesterol had dropped [38 points] to 170. Ellen went away on a two-week vacation and decided to skip the daily Cod Liver oil until she returned home. By the end of the second week her knees began to bother her once again. That convinced her to renew her daily dose of Cod Liver oil. As of last word she and her knees are doing great as she continues to teach aerobics classes 3 days weekly.

Case Study 2: Elbow Pain in a Tennis Player

Barbara, an active 35 year old women consulted me for a very stiff left elbow that would really become painful a day after she would play 1-2 sets of tennis. Her treatment in the past had been an ice bag and some type of NSIAD, which would cause stomach upset. Barbara’s diet was very good, containing fruits, vegetables and grains. She did not use dairy products are except for the occasional chicken breast, ate mainly fish [3-4 times weekly]. In our conversation I mentioned that there had been extensive research on the use of Cod Liver oil in the treatment of joint pain, and especially arthritis. She decided to give Cod Liver oil a try [4 extra-strength capsules-1,000 mgs daily] After 4 weeks Barbara called me to say that her elbow pain did not occur after playing tennis twice during the past two weeks. She was delighted, and mentioned that she noticed that her skin’s complexion seemed to be nicer.

Check out our Delicious Green Smoothie Recipes: Many delicious choices for treating your sweet tooth in a healthy way.

References

Aesoph, Lauri, N.D. “How to Eat Away Arthritis”, 1996, Prentice Hall.
Airola, P.,N.D. “There is a Cure for Arthritis”, Prentice Hall, 1968.
“Arthritis Foundation warns of future epidemic: CDC issues new report on arthritis prevalence” June 23, 1994
Belch, JJF, et al. Effects of Altering Dietary Essential Fatty Acids on Requirements for NSAID’s in Patients Rheumatoid Arthritis: a double-blind Placebo controlled Study Ann Rheum Dis. 1988, 47:96-104.
Bland, Jeffrey. Medical Applications of Clinical Nutrition. New Canaan, Conn. Keats, 1983.
Carmichael, H.A. 1982. Uses of nutritional precursors of Prostaglandin El in the management of Rheumatoid Arthritis & Chronic Coxsackie Infection. Clin Uses of Essential Fatty Acids. Horrobin, ed. Eden Press Inc.
Coleman, V. “How to Conquer Arthritis”, European Medical Journal Pub. 1996.
Chaitow, Alkmini, & Chaitow, Leon, “Recipes for Health: Arthritis”, 1 Thorsons Pub. 1996.
Denman, AM. et al: Joint complaints and food allergic disorders. Ann. Allergy, 1983, 51: 260-263.
Ernst, E., MD, Ph.D., “Over-the-Counter Complementary Remedies used for Arthritis”, The Pharmaceutical Journal, vol. 260, June 6, 1998.
Eriksen, W. et al. Does Dietary Supplementation of Cod Liver Oil Mitigate Musculoskeletal Pain? Clin. Nutr. 1996, 50[10]: 689-93
Ejerve, KS. , L. Thoresen & S. Brsting. Linseed and cod liver oil induce rapid growth in a
7-year old girl with omega-3 fatty acid deficiency. J Parenter Enteral Mutr.1988.12(5);521-525.
Geusens, P. et al. Long-Term Effect of Omega-3 Fatty Acid Supplementation in Active Rheumatoid Arthritis. Arthritis and Rheumatism, 1994. 37: 824-9.
Faulkner, G. et el. Aspirin and bleeding peptic ulcers in the elderly. British Journal of Medicine,1988: 297:1311-1313.
Holford, Patrick, ‘Say No to Arthritis”, 1993, Ion Press
Hollander, Hong, Kirkpatrick, et al. Differential effects of fish oil supplements on atherosclerosis. Circulation, 1987. 76 Suppl 4. 1245.
Hutchinson. Fish liver oil vs. fish oil. Can Med Assoc. J. 1988. 139;1037.
Isseroff, R.R. Fish again for dinner! The role of fish and other dietary oils in the therapy of skin disease. J Am Aca Dermatol. 1988. 19; p 1073.
Kirban, S. “Medical Approach versus Nutritional Approach to Arthritis”. Oxford Univ. Press, 1983.
Kremer, J.M. Effects of Manipulation of Dietary Fatty Acids on Clinical Manifestations of Rheumatoid Arthritis. Lancet, (Jan 26, 1985) Kragballe, K. & K. Fogh. A low-fat diet supplemented with dietary fish oil (Max-EPA) results in improvement of psoriasis and in formation of leukotriene BS. Acts Derm Venereol. 1989. 69(1); 23-28. Kremer, J.M. et al. Effects Of High Dose Fish Oil On Rheumatoid Arthritis After Stopping Non-Steroidal Anti-Inflammatory Drugs. Arthritis and Rheumatism, 1995; 38[8]: 1107-1114.
Kremer, J.M. , J. Bigauoetter, A. Michalek, et al. Effects Of Manipulation Of Dietary Fatty Acids On Clinical Manifestations Of Rheumatoid Arthritis. Lancet. 1985. I; 184-187.
Krupp, M.A. and Chatton, M.J. (Ed) . Current Medicinal Diagnosis and Treatment. Lange Medical Publications, U.S.A., 1984. pp. 367-368
Lau, C.S., et al. Effects of Fish Oil Supplementation on Non-Sterodial Anti-Inflammatory Drug Requirement in Patients with Mild Rheumatoid Arthritis: A Double-blind Placebo Controlled Study, British Journal of Rheumatology, 1993: 32:982-989.
Macfarlane, H. “Diets to Help Arthritis”, Thorsons, 1994.
Mandell, M. & Conte, A.A. : The role of allergy in arthritis, rheumatism and poly-symptomatic cerebral, visceral and somatic disorders: a double blind study. J. mt. Aced. Prey. Med. 1982 (July) : 5-16.
Mankato, MN, “The Essential Arthritis Cookbook: Kitchen Basics for People with Arthritis, Fibromyalgia and Other Chronic Pain and Fatigue”, Appletree Press, l995.
Murry, M. Arthritis: “How You Can Benefit from Diet, Vitamins, Minerals, Herbs, Exercise and other Natural Methods”, Prima Pub. 1994.
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Scala, James, MD, “The New Arthritis Relief Diet”, Plumb Pub. 1998
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Article Categories: Nutrition & Wellness

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These changes are all as a result of improved training techniques, better nutritional supplements and a greater understanding of eating properly to improve performance. All these changes do not take into account the continued use of anabolic/androgenic steroids, diuretics, and growth hormone. When these illegal and many times harmful ergogenic aids are introduced there are significant strength/body-weight increases.

But at what cost? Man used to travel a few miles an hour and now, he can exceed the speed of sound easily. What are the advantages of saving time? When asked why he did not wish to travel faster, an old Vermont farmer replied. “Because I figure I pass up more than I catch up with”. Where is our progress in life as well as bodybuilding? Take away the gains made in strength and physique appearance that have occurred in the last 18 years in men, and especially in women, as a result of drug use, and where are we collectively. I see many trainees in the gym walking around with muscle magazines in their hands trying to copy the “champs” three hour double-split workouts. These many times high school age aspiring bodybuilders, with boundless energy, and fanatic adherence to the exercise programs are essentially wasting their time!

The marathon workouts when followed by the drug-free athlete are counterproductive, and actually limit the potential for success in any sport these individuals are attempting.

Staleness:

Staleness is a term coined to describe an athlete who is overtraining, either in cardio-vascular conditioning or weight training. Many times an athlete will feel that there is no further improvements, or that they have reached a plateau, no matter how hard they are training. A very real and documented problem among athletes from beginner to advanced, is the lack of adequate rest between work-outs. The importance of rest/recovery between workouts cannot be underscored, for anyone who wants to improve performance. The scientific process of rest is known as super compensation, and only occurs with adequate rest.

If an athlete’s resting phase between workouts is to long, stagnation in performance will almost always result. The opposite is inadequate rest between training sessions; which typically results from the athlete training the same body-part during the recovery phase. An example; On Monday the legs are trained while they are only at 75% recovered from Saturdays workout. Recovered is a process of restoring glycogen stores within the muscle that are depleted during exercise. This restoration of glycogen stores can only take place with adequate:

1. Complex carbohydrate intake
2. Enough rest
3. Attention paid not to overtrain

What many athletes/trainee’s fail to realize is the recovery time between workouts lengthens in direct response to the intensity of exercise, i.e. the harder you train, the more rest you need. Fitness and strength levels will not improve, and after a fashion will regress, unless a planned rest segment is built into your training program. Staleness can occur at any time during your training, but typically manifest itself when both intensity of workouts and workloads are increased simultaneously.

Working out in the gym for 21/2 to 3 hours at the gym instead of the usual 1 to 11/2 hours, or increasing your daily run from 3 to 6 miles per day while increasing your pace without a “light” day will promote not only staleness, but typically leads to over-training injuries(stress fractures, frequent colds, injuries that do not heal in a timely fashion, sleep disruptions, etc.) In the last decade, cross-training has gained considerable attention, with the popularity of tri-athlons emerging. Personally, I have trained with weights during the past 20 years. After two decades, I am amazed that many of the same people I began lifting with as a youth still train chest every Monday, using the same bouncing-off-the-chest bench press movement as in the mid-1970’s! Does it state somewhere, “Monday is chest day”?

Overtraining:

The number one cause of bodybuilding\strength training and general fitness training and athletic failure, especially among the drug free athletes is attributed to over-training. What can the natural athlete do in an effort to maximize his/her training efficiency?
The first, and most important change is a re-programming of the mental attitude. Double-split, bomb and blitz twenty-five sets per bodypart workouts are best left to the chemically enhanced. Following “Mr. Galaxy’s” biceps workout will lead to discouragement when you do not achieve an inch on your arm, or four inches on your chest in the first week, let alone the first year.

It is possible to perform double-split workouts, each lasting several hours for a very small percentage of the very advanced, chemically enhanced. Listen to your body, if you are sore, rest, not train the same muscle group again. Strength training research dating back to the early 1950’s comparing workout programs from around the world documented conclusively that workouts consisting of 3 sets of 8-10 repetitions of a particular exercise stimulated an increase in muscle mass and muscular strength.

This translates into 3-9 sets of 8-10 repetitions depending on the body-part. An example: The biceps can be stimulated with one exercise, 3 sets, 8-10 repetitions for adequate stimulus. The back is divided into three primary groups(latissimus dorsi, trapizeus, and erector spinal or para-spinal muscles). Selecting 3 exercises (one for each group), 3 sets of 8-10 repetitions, will again allow for adequate stimulus for increases in muscular strength and hypertrophy of the muscle.

Genetics:

Over the years I have observed as young and adult alike attempt to physically alter the length of their muscles! You read that right, and sad to say I am completely serious. Muscle magazines of shown up professional bodybuilders with biceps the size of softballs, if not melons that fill the gap from the shoulder to the elbow. The story goes if you train in the preacher bench you can “fill in the gap” between the biceps and the elbow. It would be wonderful if this were true, because God knows I tried! Muscles are shaped genetically, not as a result of exercise. Training with weights can increase the size, and strength, but not the shape.

Our parents can be thanked for their contribution. Believing that we can “lengthen” our muscles would be akin to believing that you can become taller by hanging from the ceiling or attain more wealth by watching the United States Treasury print money!
Many men and some woman have been lead to believe that they can “peak” their biceps by performing scott or preacher curls. It has never happened and it never will. The only time there is a change in muscle belly length is as a result of a tear to the tendon or muscle and a surgical re-attachment.

Frequency:

The frequency of resistance training is another very mis-understood area. If you train your legs (leg presses, squats, lunges, hack squats, sissy squats) both the quadriceps of the front of the legs and the hamstrings of the back of the legs are being stimulated and broken down at the same time. Research has demonstrated that after muscle groups have been trained they require 48 hours minimum before they can be trained safely again. I have meet many trainees, including who over-trained in a particular workout and the soreness lasted for 5 days. This soreness which is often refereed to as DOMS (delayed onset of muscular soreness) typically begins 24 hours after a training session and will peak in discomfort at 48 hours.

It is believed that this soreness and sometimes pain is a result of:

1. the overload placed on the muscles during the workout.
2. Muscle glycogen depletion during a workout.
3. Excessive lactic acid production and accumulation in muscle group worked.
4. Failure to cool down after a workout to enhance removal of waste material from muscle.
5. Failure to replace glycogen (stored blood sugar within the muscle from carbohydrates in the diet) in a timely fashion.

This translation for the drug free athlete: Train the same muscle groups every 3rd to 5th day. This allows for a minimum of 48 hours recuperation, but does not exceed 96 hours. There have been articles in muscle magazines that promote training one bodypart once a week.

Research has clearly demonstrated that when a muscle group has not been stimulated for over 96 hours changes associated with atrophy (loss of muscle mass) begins. When a particular muscle or muscle group has not been stimulated for 168 hours (one week) a loss of 10 percent of strength can occur.

If a muscle is sore, let it rest. Training a client or yourself while you still experience soreness from the previous workout is counter-productive, akin to taking one step forward while taking two steps backwards. If you have a client for personal training they cannot train heavy three times a week for their entire body. An example:

1. Monday is a heavy training day (8-10 repetitions, no cheat repetitions, especially if you are training a client).
2. Wednesday change the selection of exercises, perform primarily range of motion with light weights and stretching.
3. Friday train moderate to heavy (defined: being able to perform two-three sets of 8-10 repetitions per set of a given exercise)

If common sense and basic physiology of the body and the bodies ability to recuperate from exercise training sessions are not followed then overtraining and failure are sure to follow. Some symptoms of overtraining to watch for in yourself and certainly in a client are:

Signs of Overtraining

1. Excessive Muscular Soreness (that persists > 48 hours)
2. Insomnia or sudden changes in sleep patterns
3. Weight and strength fluctuations
4. Mood swings and depression (this can happen in drug free trainees)
5. Declining Endurance
6. Reduced concentration
7. Increase in Injuries (sometimes slight cases of tendonitis)
8. More sickness and prolonged bouts
9. Change on morning pulse rates (prior to your feet hitting the floor)How to Avoid Overtraining?

You know your body and how it responds day to day better than anyone. Keep track of your morning pulse rate and bodyweight. Sudden changes in either of these can signify overtraining is taking place.

Sudden Weight Loss

An example: If you or your client loses 3 percent (a 150 lb. athlete loses 5.5 pounds) of their bodyweight within 24 hours after a workout it is an indication that the exercise load is to heavy. It is very easy to damage muscle either through bizarre dieting or excessive training and lose this amount of weight. The primary composition of this weight loss are proteins and intra-cellular water. Change in Pulse Rate An example: A sudden rise is morning pulse rate of 5 -10 beats per minute for three or more days consecutively indicates that the body is in a state of chronic overtraining.

Rest

For the athlete rest is not optional, it is a part of the training program. This is a logical conclusion to high intensity or high volume training. Athletes involved in heavy training programs (high intensity or high volume) need 7-8 hours of sleep per night.

Diet for the Natural Athlete

1. A diet that is made up primarily of complex carbohydrates: (60-65 percent ) of the total daily caloric intake has to be the cornerstone for success. Complex carbohydrates, including beans, grains, rice, potatoes, are needed in the diet to replace the glycogen stores that are depleted during exercise. Insufficient glycogen replacement prevents muscular growth and performance and leads to overtraining.

2. Excessive protein intake: Robs the body of calcium, increases the production of ammonia (very toxic to the body and must be buffered and removed in the urea cycle), and can reduce athletic performance dramatically. What is excessive? Almost every calculation that you see today in print. When determining your protein requirements per day remember to factor out for bodyfat, and deduct for the 4-8 percent error that any bodyfat measurement device reading that you have. Unless of course you have completed an ash weight sample of yourself postmortum.

3. The need for frequent feedings throughout the day. (Maintaining blood sugar levels by eating every 3-4 hours, or 5-6 small meals per day that contain protein, complex carbohydrates and vegetable fats. Using the 15-20 percent ratio for protein, 60-65 percent ratio for complex carbohydrates, and 15-20 percent ratio for vegetable fats & animal fats if you so desire).

4. Adequate water intake. Minimum of 64 ounces of water per day for average individual, athletes require 40-60 percent more water each day depending upon the activity and environment. Drinking 1-2 quarts before and during your workout will maintain fluid levels and prevent dehydration that is so detrimental to athletes.

Conclusion

It is essential for natural athletes to stay in tune with their bodies, and watch for signs and symptoms both for themselves and the clients they might train. Those who ignore the warning signs and continue to train without any signs of improvement soon can become demoralized and fatigued. These problems can bee avoided by simply trimming off excessive exercises while watching for the signs of overtraining. Combine these steps with periodic lay-offs will result in improvements both in attitude and performance.

Article Categories: Exercise Prescription

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