Health
More than 85% of all people suffer from back pain from time to time. This is usually treated with rest and non-steroidal anti-inflammatory drugs (NSAIDs). Unfortunately, these drugs cause stomach problems in some people and in some cases can even trigger heart attacks or strokes. Researchers at the University of Pittsburgh have found in a study that fish oil capsules can relieve back pain just as effectively as non-steroidal anti-inflammatory drugs. Fish oil contains omega 3 fatty acidswhich have anti-inflammatory effects on joints and body tissue. The subjects in this study took 1.2 to 2.4 grams of fish oil for a period of 75 days. However, the study was poorly monitored, so that the observed effects could also be attributed to the placebo effect. Other studies came to the conclusion that supplements containing glucosamine or chondroitin can also be used effectively to treat joint pain. The combined use of these supplements in conjunction with fish oil could provide additional positive effects and benefits in the treatment or prevention of back pain. (Journal Surgical Neurology, 65:326-331, 2006)
Severe overtraining leads to an overproduction of free radicals, which can cause muscle soreness, DNA damage and a weakening of the immune system. Free radicals are highly reactive chemicals that are produced during various metabolic processes. They can be thought of as "biological rust" that can damage carbohydrates, amino acids, fats and nucleic acids (the building blocks of DNA). Antioxidants such as glutathione, vitamin C and vitamin E bind free radicals and thus protect the body's cells from damage. Greek researchers have found that the administration of 500mg L-cysteine for one month in basketball players undergoing high-intensity training (forced overtraining) increased the levels of antioxidants in the body and reduced the rate of DNA damage compared to members of a placebo group. L-cysteine could therefore help to reduce the destructive effects of overtraining and prevent DNA damage. (Pharmacological Research, 53:386-390, 2006)
Sleep deprivation reduces physical and mental performance in everyone from soldiers fighting on the front lines of the Iraq war to students cramming all night for their final exams. The brain, like all other cells in the body, is dependent on adenosine triphosphate (ATP) and creatine phosphate (CP) as a source of energy. However, creatine phosphate levels are reduced during periods of sleep deprivation or sleep deprivation. Several studies have found that supplements containing creatine monohydrate can improve mental performance and increase IQ. British researchers have also found that creatine supplements can help to cope better with the after-effects of sleep deprivation. People who were sleep deprived for 24 hours and given 5 grams of creatine performed better in tests of reaction time, balance and mood than members of the control group who had not taken creatine. Creatine supplements may help improve cognitive performance during periods of severe stress, (Psychopharmacology, 185:93-103, 2006)
Nearly everyone develops arthritis (aching joints) as they age. For this reason, people spend billions of dollars on drugs and supplements such as glucosamine and chondroitin sulfate or non-steroidal anti-inflammatory drugs to relieve their joint pain. Glucosamine and chondroitin sulfate reduce arthritis symptoms by 20% in people with moderate to severe arthritis. (New England Journal Medicine, 354: 795-808, 2006) These supplements are as effective as anti-arthritis medications in reducing symptoms.
In a study conducted with rats, researchers at the University of Kentucky found that glucosamine supplementation increased cholesterol levels and blood lipid levels - both important risk factors for coronary artery disease. However, long-term use of the supplement had no effect on diseases of the blood vessels, so it can be assumed that it is safe to take. Glucosamine and chondroitin sulfate are relatively inexpensive and have no side effects in most people. (Journal Nutrition, 136:2856-2861, 2006)
Selenium plays a role in protein synthesis, maintaining muscle mass, immune function and neutralizing free radicals (highly reactive chemicals that naturally occur in the body and promote aging and disease). Many older people do not get enough selenium through their diet, which can contribute to muscle wasting (sarcopenia).
A study of nearly 1,000 older adults (65 years and older) living in Italy conducted by the John Hopkins School of Medicine found that low blood selenium levels are associated with muscle weakness. Grip strength, knee strength and hip strength were greatest in the subjects with the highest selenium levels. Low selenium levels contribute to reduced strength, muscle mass, balance and agility in older adults. Tap water and protein-rich foods such as meat contain selenium and it is also commonly added to multivitamin pills. Care should be taken when taking selenium-containing supplements, as excessive selenium intake can be toxic and even fatal.
(American Journal Clinical Nutrition, 86:347-352, 2007)
