GYM Scientific Review

14/07/2023

*Importance of pH in the Human Body*

Nearly all physiological activities depend on the body’s acid-base status. The body continuously produces acids. The body’s acid-base balance is kept in check by the production of bases, which balances out the acid production. Here, let’s discuss the importance of pH in the human body.

Human Body pH
Regulation of body pH or acid-base balance is crucial for maintaining homeostasis in the body. Acid is a proton donor that releases hydrogen ions. Whereas bases are proton acceptors (accepts hydrogen ions). Even though the body is constantly producing acids, the concentration of free hydrogen ions is maintained at a pH of 7.4 with only minor variations.

What is pH?

A substance’s pH value indicates how acidic or alkaline it is. The “H” stands for hydrogen and pH determines the hydrogen ion concentration present in a particular substance.

Significance of pH
The body makes some compensatory changes whenever the pH fluctuates outside of the normal range in order to restore the pH to the desired level. The body controls the acid-base balance in three different ways:

1. A system of acid-base buffers that binds free H+

2. The respiratory system helps in the removal of CO2

3. The renal system helps in excreting H+ while preserving the bases

Let’s see why the renal and respiratory systems have to regulate the acid-base balance in the human body.

Disorders

pH balance is important because reduced or acidic pH (below 7.35 pH) leads to acidosis and increased or alkaline pH (above 7.45 pH) leads to alkalosis conditions in humans.

Respiratory acidosis

Alveolar hypoventilation is the primary cause of respiratory acidosis. In hypoventilation, CO2 cannot be expelled by the lungs. Thus, CO2 builds up in the blood, where it interacts with H2O to form carbonic acid. This carbonic acid or respiratory acid breaks down to form H+ and HCO3-. The increased H+ content in the blood causes a decrease in pH level and thereby leads to acidosis.

Respiratory alkalosis

Likewise, hyperventilation leads to an excessive loss of CO2 from the body. Loss of CO2 results in less carbonic acid being formed and thus less H+ being released. Respiratory alkalosis results from an increase in pH caused by a decrease in H+ concentration.

Metabolic acidosis

It is characterized by an excessive buildup of organic acids like lactic acid, ketoacidosis, and uric acid.

Metabolic alkalosis

Some endocrine abnormalities such as renal tubular disorders, result in metabolic problems that induce H+ loss. Thus, the body’s pH and HCO3-. levels rise, causing metabolic alkalosis.

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27/09/2022

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27/09/2022

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27/09/2022

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18/09/2022

Thinking About What You Drink

The human body relies on safe water as an essential component of healthy living. With so many popular beverage options available, plain water is still the ideal fluid to consume daily. Water is free of sugar. It doesn’t contain caffeine, calories, food ”

dyes, or artificial ingredients, and it’s refreshingly good for you. With a growing number of bottled drinks on the market, the type of drink you choose can influence your health and performance more than you think. There is a time and place for sports drinks, and even the occasional soda or glass of wine, but water will always reign when it comes to the health and wellness of your body.
Cities invest millions of dollars to provide the public with pure and safe drinking water. Although tap water often gets a bad rap—the residents of Flint, Michigan, have a lot to say on this subject—it’s often just as good as what you find in a bottle and without the plastic. To find out if your tap ”

water is safe, go to the Environmental Protection Agency’s website (EPA.gov) and check out the local drinking water information page.
Below is a quick summary of the kinds of water available:
•Purified water is produced by distillation, deionization, reverse osmosis, and carbon filtration. Overall impurity levels can’t exceed 10 parts per million, and the water is free of contaminants or chemicals.
•Spring water is water that flows to the surface of the earth and is collected only in the spring.
•Alkaline water is less acidic than tap water and contains compounds that are believed to neutralize acids in your bloodstream. Because the body already tightly regulates pH levels, there’s little evidence that water with a high pH is healthier than tap water.

18/09/2022

Hydration

the first step to optimizing performance is mastering your daily hydration needs to maintain proper body functions. Fluids are critical to optimal health. They replenish what has been lost through normal physiological processes, such as respiration, sweating, and urination. Ironically, in many athletic settings, water is consistently under-consumed even though the need for it is often overstressed.
The benefits of good hydration practices during exercise include

•Lower heart rate
“Higher skin blood flow
•Lower core body temperature
•Lower perceived exertion
•Improved skills and concentration
•Reduced incidence of gastrointestinal issues
•Higher cardiac output (amount of blood pumped by the heart
each minute)
•Higher stroke volume (volume of blood pumped from the left ventricle of the heart in one contraction)
•Improved muscle and joint functioning
•Improved digestion and gastric emptying
•Improved performance”

“The golden rule is no longer that you should drink eight 8-ounce glasses of water a day. Fluid needs vary based on physical activity, environment, age, body size, body composition, and gender. For example, an active teenager may need to consume 64 ounces of fluid just to support a single training session. Based on current literature, the appropriate daily fluid intake goal is 91 ounces for women and 125 ounces for men. Because beverages supply more than 20 percent of the calories in the typical American diet, choose water instead of sugar-sweetened drinks such as fruit juices, sports drinks, sodas, and alcohol. Diarrhea, vomiting, extreme sweat rates, the use of laxatives and diuretics,
“dieting and illness also contribute to excessive water loss from the body, and this can compromise health and performance.”

18/09/2022

“OMEGA-3S AND OMEGA-6S

Omega-3 and omega-6 fatty acids are polyunsaturated fatty acids. There’s strong evidence that omega-3 fatty acids may improve heart health, lower triglycerides, improve endothelial function, and reduce inflammation.”

“Omega-3s include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

•Omega-6s include linoleic acid and arachidonic acid.
Common food sources for these polyunsaturated fats include

•ALA: canola oil, flaxseeds, chia seeds, English walnuts, soybeans

•DHA/EPA: Atlantic salmon, Atlantic herring, canned sardines, trout, oysters, fish oil, krill oil (synthesized by microalgae, not by the fish)

•Linoleic acid: flaxseeds, h**p seeds, grapeseed oil, pistachios, acai

•Arachidonic acid: poultry, eggs, beef, fish

“ALA and linoleic acid must be obtained from the diet since they are essential fatty acids. ALA can be converted into EPA and DHA, but the conversion in the liver is limited.
For athletes, omega-3s may improve blood vessel function, reduce inflammation, and improve decision-making and mood. It’s inconclusive whether fish oil supplements can improve athletic performance. Some research suggests that high doses of omega-3 supplements may increase oxidative stress and place athletes at risk for a suppressed immune system.”

18/09/2022

Boron
Why it is an unproven option
Boron is a dietary mineral. It is sometimes recommended for postmenopausal women with low hormone levels. It has also been promoted as an aid to athletic performance due to purported effects on testosterone levels in men.
Though some studies have even found benefits when supplemented by young men, boron’s effects are unreliable.
Though boron may be a potential testosterone booster, much more research is needed to determine its effects on hormone levels and what mechanism is responsible for these effects.
How to take it
Studies on young men and testosterone use a 10 mg dose of boron. Do not take more than 20 mg of boron.

18/09/2022

D-Aspartic Acid

Why it is an unproven option
D-Aspartic acid (D-AA) is a dietary amino acid that can boost testosterone levels.
D-AA, when supplemented by healthy men, can increase testosterone levels after about a week of supplementation, but testosterone levels
return to normal after approximately two weeks of supplementation. Men supplementing D-AA may experience up to a 50% increase in testosterone levels at peak efficacy, while similar potency is thought to exist in infertile men although without the decline in testosterone.
D-AA, if supplemented, should be cycled quickly. Further research is needed to determine if D-AA has any practical benefits for healthy men.
How to take it
To supplement D-aspartic acid (D-AA), take 3,600 mg once a day. D-AA should be taken in the morning, or before exercise, either on an empty stomach or with a meal low in protein. Further research is needed to determine the optimal dosing or timing of this supplement.
D-AA should be supplemented for 10-14 days, after which supplementation should stop for at least a month.

18/09/2022

Zinc

Why you should take it
Zinc is a dietary mineral that is often promoted for boosting testosterone. It's true that taking a zinc supplement can increase testosterone levels, but only in people who have a zinc deficiency. Athletes are more prone to zinc deficiency than the general population because zinc can be lost through sweat.
Zinc deficiencies are associated with lower testosterone levels, so if supplementation brings zinc levels back to normal, testosterone levels will rise. It is important to note that increasing zinc levels above normal body levels will not increase testosterone any further. High doses of zinc can irritate the gastrointestinal tract and cause liver and kidney damage. Over time, high doses of zinc can result in a copper deficiency.
How to take it
Zinc should be supplemented in the range of 25 - 30 mg of elemental zinc per day. Essential zinc refers to the weight of zinc itself and excludes the importance of the compound it is supplemented with to help absorption. For example, consuming 230 mg of zinc gluconate means consuming 30 mg of elemental zinc. The label displays the elemental dosage, not the total dosage.
Zinc should be taken with meals, since some people may experience nausea after supplementing zinc on an empty stomach. Do not pair zinc with minerals like calcium, magnesium, and iron in combined doses of 800 mg or more. Combining them at low doses is fine, but in high amounts, the minerals will compete for absorption and limit the overall effectiveness of supplementation.

17/09/2022

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17/09/2022

CAFFEINE

17/09/2022

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17/09/2022

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17/09/2022

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17/09/2022

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15/09/2022

Used as a healing remedy for over 1,000 years, Triphala is a herbal concoction of three popular dried fruits - amla, bibhitaki, and haritaki.
A staple in traditional Ayurvedic medicine, Triphala is packed with anti-inflammatory properties and can aid in weight loss while protecting against several diseases.
It also makes for a natural laxative, aiding in digestion.
Here are five health benefits of Triphala.



Supports weight loss

According to several studies, triphala is effective in promoting weight loss, especially in the belly area.
It tones and strengthens the colon tissue and helps in reducing excessive fat that gathers around the belly.
It also eliminates harmful toxins and boosts your metabolism.
According to a study, 62 obese adults who were supplemented with 10 gm triphala powder daily experienced greater weight reduction.


Protects against dental problems

Packed with anti-inflammatory and antimicrobial properties, triphala can help with several dental problems and cavities.
It prevents the formation of plaque which is the common cause of cavities and gingivitis.
The antioxidants in triphala can also treat mouth sores.
According to a study, 143 children who used a mouthwash containing triphala extract experienced reduced plaque build-up, bacterial growth, and gum inflammation in the mouth.


Helps to improve skin quality

The anti-inflammatory and antioxidant properties of triphala heal skin issues and protect skin cells.
According to a study, applying triphala paste to the skin can help rebuild skin protein, stimulate collagen formation, and retain moisture on the skin.
The Vitamin C in triphala makes your skin soft, smooth, hydrated, and radiant.
It also reduces wrinkles, combats inflammation, and heals oxidative injury.



Acts as a natural laxative

Triphala has been used since ancient times to treat digestive issues like constipation, abdominal pain, and flatulence.
It acts as a natural laxative and gives relief from gastrointestinal disorders while improving the frequency and consistency of bowel movements.
It also promotes proper absorption of food.
According to various animal studies, triphala also helps in reducing intestinal inflammation, and repairing intestinal damage.


Protects against certain types of cancer

According to various lab studies, triphala is effective in curbing the growth of certain cancerous cells.
The powerful antioxidants like gallic acid and polyphenols present in this Ayurvedic offering help in preventing the growth of lymphoma, stomach and pancreatic cancers.
According to test-tube studies, triphala also killed prostate and colon cancer cells.

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15/09/2022

One of the most popular and healthy root vegetables, beetroot or beet is packed with essential nutrients that is great for your overall health.
It is believed that beet was first cultivated by the Romans.
Loaded with Vitamins A, and C, fiber, iron, calcium, folate, potassium, antioxidants, and manganese, the veggie is also low in calories.
Here are five amazing recipes using beetroot.




Beetroot pancakes

Packed with nutrients, these beetroot pancakes are perfect for breakfast.
To prepare the batter, combine together rice flour, urad dal, peeled and grated beetroot, soya flour, sesame seeds, salt, water, and chili powder.
Pour the batter into an oil-greased pan and cook the pancakes until they turn golden brown from both sides.
Let them cool and then serve with some maple syrup on top.

and

Beetroot pulao
Saute cardamom, cinnamon, bay leaf, clove, and cumin seeds in oil.
Add sliced onions and saute for two-three minutes. Add turmeric powder, chili powder, coriander powder, and cumin seeds powder, and saute again.
Add grated beetroot and saute for two minutes. Add salt and water, and cook for one-two minute.
Add cooked rice, mix well, and cook for two minutes.
Serve hot.



Beetroot curry

Saute mustard seeds and cumin seeds in ghee. Add ginger, curry leaves, and green chilies. Saute well.
Now add chana dal, red chili, garlic clove, and urad dal. Fry well and add asafoetida, turmeric, and grated beets. Fry again.
Cover and cook for some time. Sprinkle salt and grated coconut, and keep mixing well.
Serve hot with rice or chapati.

and

Beetroot soup
Pressure cook beetroot with water for five whistles. Let them cool, peel and chop them.
Blend chopped beetroot with water into a smooth paste.
Saute whole wheat flour in butter for a minute. Add low-fat milk, mix well, and cook for one minute.
Add the beetroot mixture, salt, pepper, water, and garlic paste. Mix well and cook for three-four minutes.
Serve warm with bread.

and

Beet ice cream
Add milk and grated beetroot to a pan and boil the mixture. Grind this mixture into a smooth paste and heat it again.
Add condensed milk and stir well until it dissolves. Boil the mixture, add vanilla extract and let it cool.
Add fresh cream and beat the mixture. Freeze the mix for an hour and beat again. Freeze for four hours and serve.

15/09/2022

US woman lifts 735 kg; breaks powerlifting Guinness World Record

Tamara Walcott from Mayland, USA recently broke the Guinness World Records after lifting a total of 1,620.4 pounds or 735 kg at a weightlifting competition held in Virginia.
According to Guinness World Records, Walcott broke the record for the heaviest cumulative lift for bench/squat and press (female) at the 2022 World Raw Powerlifting Federation American Pro held in Virginia's Manassas.

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09/09/2022

Mental Health

Everyone feels worried or anxious or down from time to time. But relatively few people develop a mental illness. What's the difference? A mental illness is a mental health condition that gets in the way of thinking, relating to others, and day-to-day function.

Dozens of mental illnesses have been identified and defined. They include depression, generalized anxiety disorder, bipolar disorder, obsessive-compulsive disorder, post-traumatic stress disorder, schizophrenia, and many more.

Mental illness is an equal opportunity issue. It affects young and old, male and female, and individuals of every race, ethnic background, education level, and income level. The good news is that it can often be treated.

Signs and symptoms of mental illness depend in part on the illness. Common symptoms include

feeling down for a while
extreme swings in mood
withdrawing from family, friends, or activities
low energy or problems sleeping
often feeling angry, hostile, or violent
feeling paranoid, hearing voices, or having hallucinations
often thinking about death or su***de.
In some people, symptoms of a mental illness first appear as physical problems such as stomach aches, back pain, or insomnia.

Individuals with a mental illness can often ease their symptoms and feel better by talking with a therapist and following a treatment plan that may or may not include medication.

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09/09/2022

10 Common-Sense Safety Tips for Exercise Enthusiasts

Get your body ready to exercise.

Always warm up before you work out. Warming up properly (i.e., doing enough movement to raise your body temperature) helps to ensure that your body is prepared to safely handle the stress of physical exercise.

Don't put yourself at risk.

Don't exercise if you're ill or feeling unduly fatigued. Physical activity can exacerbate your illness if you're sick, and possibly expose you to an increased risk of being injured if you're extremely tired.

Organize Your Workout Environment.

Keep your exercise area free of clutter. Rerack weights. Rehang towels. Don't allow your exercise area to become a makeshift obstacle course, which can elevate your odds of being injured (e.g., tripping, falling, etc).

Have a game plan.

Establish an accurate benchmark for your starting level of fitness, and then, based on that assessment, develop a sound (i.e., safe, efficient, and effective) plan for achieving your fitness goals. Be cognizant of the fact that your plan is a dynamic entity. As such, put it in writing and periodically revisit it to determine if any adjustments to it are appropriate.

Proceed sensibly.

Never try to do too much too soon. When you first begin to work out, start at a sensible level, and then progressively adjust how much you do as your body adapts to the demands imposed on it.

Use your lungs.

Never hold your breath while exercising, particularly when you're lifting weights. Holding your breath while exercising can cause a buildup of inner thoracic (inner rib cage) pressure, which can inhibit the return of blood to your heart. This action also can compromise the amount of blood flow (and subsequently oxygen) to your entire body.

Listen up.

Don't ignore what your body may be trying to tell you if you're doing too much when you're exercising. Always respond to such signals (e.g., sharp pain, dizziness, nausea, etc). Having a "warrior" mindset will not protect you if you exceed your body's capability to adapt to the amount of physical stress imposed on it.

Don't let the forces overwhelm you.

Always control the speed of the weights you're lifting while strength training. Dropping or throwing the weight can cause an excessive level of load force being placed on your body's skeletal joints. The same adage applies to your body. Keep the amount of bouncing and explosive movements to a minimum.

Be prepared.

Know what to do if you need help. If you exercise in a health/fitness club, be aware of the facility's emergency plan and where key safety-related items are located (e.g., first aid equipment, antiepileptic drugs, etc). In addition, know the location of the nearest telephone for getting assistance and the contact number for obtaining it. Whenever possible, work out with either an exercise partner or a personal trainer.

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09/09/2022

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