Antioxidants & Free Radicals

Antioxidants are intimately involved in the prevention of cellular damage of which is the common pathway for cancer, aging, and a variety of diseases.

Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. Antioxidants are the defence system against the bodies free radicals.

Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin) antioxidants are vitamin E, beta-carotene, and vitamin C. Additionally, selenium, a trace metal that is required for proper function of one of the body's antioxidant enzyme systems, is sometimes included in this category. The body cannot manufacture these micronutrients so they must be supplied in the diet.

Vitamin C : Ascorbic acid is a water soluble vitamin present in citrus fruits and juices, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, and strawberries.

Beta-carotene is a precursor to vitamin A (retinol) and is present in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains. Because beta-carotene is converted to vitamin A by the body there is no set requirement. Instead the RDA is expressed as retinol equivalents (RE), to clarify the relationship. (NOTE: Vitamin A has no antioxidant properties and can be quite toxic when taken in excess.)

Hydration – make it part of your daily plan

Get in the habit of measuring your weight before and after training, and replacing the body with sufficient fluid to replace that loss.

why ?

Close to all the bio-chemical reactions that occur in body cells depend on water and electrolyte balance. The balances of sodium, potassium, calcium, chloride, phosphorous and magnesium, etc. combined with water is not only vital to maintaining life, but has a considerable affect on mental and physical performance.

Water being the most abundant component of the body (60% + by weight). With the numerous amount of ways water is lost it is not surprising why the body craves for more.

• Perspiration through skin pores,
• Waste is carried by water when expelled through the kidney / bladder system
• Breathing would be dry and painful if the respiratory system was not moist.

Adequate hydration is very important in the maintenance of body temperature. When muscles contract they generate heat which must be dissipated from the core to the body surface and adequate water to maintain adequate blood volume is vital. Blood, kidney, heart and lungs are made of 80% or more water. Muscle, spleen, brain, intestines, & skin are 72-75% water. Even bones are 22% and fat tissue is 10% water.

On a normal, moderate temperature, inactive day you would lose 1.5 liters (6 glasses) of water through kidney filtration (urine production) and another 0.750 - 1 liter (3-4 glasses) through the skin and respiration.