Articles

Thursday, December 13, 2012

Want to improve your health? Then relax.

This article stems from a challenge I issued to several of my co-workers for the month of December.  I do this every now and then at work.  One month the challenge was to avoid gluten, high-fructose corn syrup and processed vegetable oil.  It is good for camaraderie, plus it means I am not alone. 

Okay, the challenge was to make December a “Recovery” or “ Reset” Month.  The focus is to manage stress and allow the body to heal and recover for the next year,  especially the PT/CT staff or anyone who has been training hard for the last few months.

Humans are well adapted for acute, short term stress and not well adapted for chronic stress.  Unfortunately, most of us are exposed to chronic stress.  This simply means that, for whatever reason, our adrenal gland is in overdrive making cortisol (the stress hormone) around the clock.  This is bad.  Cortisol increases our risk of just about every degenerative disease, including cardio vascular, makes us fat, diminishes our memory (makes us stupid), increases anxiety and keeps us up at night.  But it is great in an emergency situation.  Still confused what cortisol is?  Well reach down and grab the roll around your stomach and say hi.  That is cortisol at work. Are you one of those folks who works out, eats right and still has the fat around the middle and wonder why? Yep, that's right...good ole cortisol.

What increases stress or cortisol? Well, a bunch of stuff.  For the sake of keeping this as short as possible, I will put it into two categories:  Voluntary and Involuntary stuff.  The voluntary stuff is the stuff we control like exercise, nutrition and our perception.  Involuntary stuff is the stuff we can’t control.

Voluntary stuff
  • Exercise
    • High intensity exercise releases cortisol, a little goes a long way (listen up you hardcore MetCon folks)
    • Too much causes overtraining and adrenal fatigue
      • Signs of overtraining
        • Cant sleep (tired and wired)
        • Dealing with chronic injuries, always sore
        • Joints always hurt
        • Sick often due to weakened immune system
        • Feeling burned out
        • Irritable 
        • Feel "need" or addiction to exercise
        • Tired
    • Our bodies respond to stress by making adaptations. It needs adequate rest and building material (food) to do this. The trick is stressing it just long enough and with enough intensity to signal a hormonal response and then give it the rest and nutrition it needs to support the change. There is no “one size fits all” regarding this. It requires some experience, planning and common sense (which is usually the missing ingredient) or simply knowing someone or a coach who is smarter than you and getting them to help. If the stress is not intense enough, we are just spinning our wheels. If it is too much, progress stalls or reverses, injuries occur and we feel like crap.
    • Folks, its not the training that will make you better, it’s the recovery that will. If you fall into this category of overtraining, exercise should not be the priority, managing sources of chronic stress should be. Now some may argue that exercise can be a way to manage or control stress. In general, I would agree if the intensity is low enough…like a slow walk or jog listening to the birds sing. But if we are talking about exercise that elicits a physiological change, then that exercise is going to require a high degree of intensity and will not be successful at reducing stress.
  • Nutrition
    • Foods high in sugar, carbs, gluten or that are processed, which usually have a lot of high fructose corn syrup, elevate insulin which elevates cortisol
      • These foods are harmful to gut flora which further weakens our immune system
    • Inflammatory foods such as processed vegetable oils and hydrogenated oils add to the problem
    • Reduce stimulants such as coffee and/or  energy drinks loaded with taurine
      • Far too often, I see folks with good intentions, that already have chronic stress issues, take too many “energy” supplements or drinks, which also release cortisol, and decide they are going to start working out to make some improvements and then wonder why it doesn’t work and wonder why they feel like crap and can't get rid of their "belly." Usually, they fix it by training more, eating less and taking more energy boosters...not a good idea. See a problem here?
  • Perception, this is a big one
    • On a day where things were weighing heavy with me, a good friend told me “you just need a new pair of glasses” huh?  Well it means, we all choose and have the choice of how we look at things
    • We can choose how we look at things and what we focus on
    • Remember, negative attitudes affect those around us and add to our stress and others
      • Negative attitudes usually are a deflection method due to fear, lack of confidence or internal dislikes that are being projected.
    • Attitude of gratitude
      • By finding something to be grateful for everyday, we change our focus to positive things and reduce our stress
      • Choose to be happy…yes it is a choice, if you are not, it is your choice
  • Sleep
    • Make this a priority!!!!
      • Try to get 7-9 hours per night
      • If your sleep is messed up, high intensity exercise will only add fuel to the fire
      • Sleep deprivation increases cortisol and increase carb cravings
        • This is why we always crave sugary foods when we are sleepy
Involuntary Stuff
  • This one is easy, don’t worry about stuff beyond our control…because we can’t change it, plus worrying increases our stress, which makes us fat and stupid which means we are less prepared…a calm mind is a prepared mind.
    • Prepare as best as possible for events
      • Don’t stop living for the fear of dying
    • Deal with them as they occur
So what can we do to make December our “Recovery” month? or to just take a break?

  • No high intensity exercise this month
    • Participate in active recovery such as stretching or yoga
    • Low intensity cardio
    • Let the injuries heal
  • Avoid these:
    • Wheat or gluten containing foods
      • This is a tough one but can be done
      • Yes, that means just about all breads and pastas
    • Processed foods/oils
      • Anything that is partially or fully hydrogenated
      • Any vegetable oil that is not cold-pressed
      • Any corn or soy oil product
        • Any soy product for that matter
    • Any food from a box or can
      • I know this is a tough one also
    • High fructose corn syrup
    • Farm raised fish
  • Reduce alcohol consumption, especially before bed
  • Reduce coffee/energy drink consumption
  • Avoid high carb meals before dinner
  • Since elevated cortisol depletes the body of essential vitamins and especially minerals, consider supplementing with magnesium
    • Most people are already magnesium deficiency
    • Magnesium deficiency is linked to
      • Chronic fatigue syndrome
      • Fibromyalgia
      • Migraine headaches
      • Neurological disorders
      • High blood pressure
      • Cardio vascular disease
      • Depression
      • Anxiety
      • Gut permeability
    • It is inexpensive
    • It aids in sleep
  • Have an attitude of gratitude
    • Make an effort to find something each day to be grateful for
    • Choose to be happy and positive attitude this month
      • If you are grumpy or unhappy, that is your choice
      • You may need a new set of glasses
    • Focus on what you have vs. what you don’t have
    • Focus on what can be done vs what can’t be done
      • This can be exhausting
  • Find time to “decompress” every day
    • This can be just 10 min out of each day to have some quiet time
      • Meditate
      • Read a book
      • Listen to music
      • Burn a candle…whatever helps you focus on something else
  • Don’t worry about things you cant control
    • They will happen whether you like it or not
  • Make sleep a priority!!!!!


Know the signs of overtraining, recognize sources of chronic stress, be responsible enough to make fixing them a priority, train just enough to send the right signals to the body, provide the appropriate nutrition and give your body the time and rest it needs to make the changes. Yes, this requires planning, preparation and a little practice…and sometimes taking a vacation!

If you can apply some of this for the month of December or if you think you are overtraining, you can significantly reduce your stress levels and potentially increase you life span…plus Christmas is right around the corner, that’s a good reason to be happy.

These are some simple, yet effective guidelines that can help any of us.  I think it is important, plus working around people who are not stressed makes my life easier.  I included some references below for the nerd type like myself.  Until next time!  Don't forget if you are interested in hosting seminars, please contact me at primalhealthsolutions@yahoo.com.  

References:
  • Armeli, Thomas; Cunningham, Lee and  Di Vico, Paul.  Fitness Coordinator’s Manual.  Health       Metrics, Inc. February 2008.
  • Berg, Jeremy and L. Stryer and J. Tymoczko. Biochemistry 6th Edition. W.H. Freeman and          Company.  2007
  • Burgomaster, Kirsten, S. Hughes, G. Heigenhauser, S. Bradwell, M. Gibalta, “Six Sessions of      Sprint Interval Training Increases Muscle Oxidative Potential and Cycle Endurance Capacity.”  Journal of Applied Physiology. 1985-1990,    February 2005.
  • Cooper, Kenneth.  Law Enforcement Fitness Specialist. The Cooper Institute 2006.
  • Coyle, Edward F.  “Very Intense Exercise-Training is Extremely Potent and Time Efficient: A         Reminder” Journal of Applied Physiology.  February 2005.
  • DeVany, Arthur, PhD.  The New Evolution Diet.  Rodale Inc. 2011
  • Eades, Michael R.M.D. and Mary Dan Eades M.D.  The Proetein Power Lifeplan.  Creative           Paradox LLC. 2000
  • Gedgaudas, Nora T. Primal Body, Primal Mind.  Healing Arts Press.  2009, 2011
  • Hoffman & Collingwood, Fit for Duty. Human Kinetics Publishers, Inc. 1996.
  • Jesse, John.  Wrestling Physical Conditioning Encyclopedia.  Athletic Press. 1986.
  • Federal Bureau of Investigation.  Physical Fitness for Law Enforcement Officers.United States Department of Justice March 1972.
  • Price, Weston A. Nutrition and Physical Degeneration. Price-Pottinger Nutrition Foundation. 1939.
  • Rippetoe, Mark and Kilgore, Lon. Practical Programming for Strength Training.  The Aasgaard Company.  2006
  • Rippetoe, Mark and Kilgore, Lon. Practical Programming for Strength Training 2nd Edition.  The Aasgaard             Company.  2009
  • Rippetoe, Mark and Kilgore, Lon. Starting Strength Basic Barbell Training 2nd Edition.  The Aasgaard Company.              007
  • Siddle, Bruce K. PPCT Defensive Manual.  PPCT Management Systems, Inc. February 2005.
  • Sisson, Mark. The Primal Blueprint. Primal Nutrition, Inc. 2009
  • Taubes, Gary.  Why We Get Fat.  Alfred A. Knopf. 2011
  • Wiley, T.S. with Bent Formby, Ph.D.  Lights Out: Sleep, Sugar, Survival.  Pocket Books. 2000
  • Wolf, Robb. The Paleo Solution. Victory Belt Publishing.  2010.


Introducing: Primal Health Solutions!!!

Check it out guys!! This is the start of our new business.  My good friend, Gary Hawley, and I have partnered up to create Primal Health Solutions, a health and fitness consulting group.  Gary has an extensive knowledge and background in fitness instruction and programming and has given many lectures on health related topics, plus he is a pretty smart dude with a cool haircut.

Primal Health Solutions is a consulting group that provides health and fitness education and training to:

  • Law enforcement agencies
  • Corporations
  • Professional groups
  • Business owners
  • Fitness organizations/clubs
  • Personal trainers
  • School Districts/Public educators
  • Adult care providers 
  • Individuals
We specialize in the following:
  • Fitness and Nutrition for:
    • General public
    • Professionals
    • Athletes
  • Risk management through improved health (hint, hint big business owners)
  • Stress management
  • Prevention of degenerative disease
  • Fitness training and programming
  • Other cool stuff
If you or any group you know might be interested in any of these services, please email us at primalhealthsolutions@yahoo.com.  Fees and rates will apply.  I will still be posting articles on the blog of course, but feel free to check our new blog primalhealthsolutions.blogspot.com.  Until next time, pick up something heavy and get some sprints in!






Sunday, November 25, 2012

FREE Exercise and Physiology Seminar January 2013


Announcement for Exercise Physiology Seminar January 26, 2013

Another big announcement guys! On January 26, 2013 I will have another FREE Exercise Physiology Seminar.

  
Exercise Physiology for Law Enforcement and Family
On Saturday  January 26, 2013 from 8:00 am-5:00pm at the FWPD Training Academy, I will be giving a free seminar that is open to the public! Topics will include:

  • Define various types of exercise systems
  • Understand the relationship of exercise with health and performance
  • Learn how to build muscle and burn fat
  • Coaching techniques and tips
  • Understand basic physiology including energy pathways
  • Learn how to develop basic fitness program
  • and more!!
This is an ideal class for law enforcement, coaches, athletes, personal trainers or anyone wanting a basic understanding of exercise program development and physiology.
 
The class is free and has limited seating, so please sign up early.   Bring a friend. TCLEOSE credit will be given to law enforcement officers attending. 
Here are the details:

When:     Exercise Physiology Seminar, Sat 8am-5pm,  January 26, 2013
Where:   City of Fort Worth Police and Fire Recruit Training Academy-Classroom F
                1000 Calvert St. Fort Worth

There will be a lunch break given during the class. 

If you or someone you know is struggling with health issues or just wanting to learn how to improve their health and fitness then attend one or both of these classes. Learn valuable information on how to look and feel better, improve performance and health and even add a few years to your life!

Law enforcement officers wanting TCLEOSE credit will need to provide a PID # when they attend the class.  I encourage everyone to bring a pen and paper to take notes. To sign up, use the link below.  Here is the link with class info and registration instructions.  You can also contact me through my contact information on this blogsite.

Sign up soon, the class will fill up fast.  I will see you guys there!

Saturday, November 17, 2012

Making a Strength Training Program

Winter is right around the corner and so are the holidays.  That means a lot of food, shorter days, cooler temperatures and vacations.  It is for these very reasons that I often put a block of strength training at the end of the year...that way I can enjoy all the food and have a legitimate excuse!  Remember, if you want to build muscle, you need calories!  I am not going to re-invent the wheel here since I already wrote an article that lays everything out on how to make a strength training program.  So since it is that time of year again, I felt the "Making a Strength Training Program" article would be appropriate and have the link below...enjoy and happy holidays!

Link to original strength training article


Sunday, October 28, 2012

Just saying thanks for another great class!

I just want to say thanks to all the folks who attended yesterday's seminar.  It was one of the best classes so far!! There was a lot of discussion and insightful feedback! Seeing the "lightbulb" go on, sharing stories and listening to how folks have benefited from this information reminds me why I teach!  Thanks again and I look forward to seeing everyone in the next class.  I will have an exercise physiology seminar in January.  It is a great class for coaches, personal trainers, athletes or anyone wanting to learn the "nuts and bolts" of exercise programming and how the body responds to exercise.  See ya then!

Tuesday, October 2, 2012

Free Health and Nutrition Seminar Saturday Oct. 27, 1012

Another big announcement guys!  Free Heath and Nutrition Seminar

Health and Nutrition for Law Enforcement and Family

On Saturday October 27, 2012 from 8:00 am-5:00pm at the FWPD Training Academy in classroom F, I will be giving a lecture for law enforcement officers and civilians!  Topics will include:
  • Evolution of food
  • Nutrition fundamentals
  • Basic physiology
  • How to lose fat and build muscle
  • Identify and reduce health risk factors
  • Modern diseases and their connection to foods
  • Making sense of it all
  • Dispell nutrition myths
  • and more!
  
The class is free and will have limited seating, so please sign up early.   Bring a friend. TCLEOSE credit will be given to law enforcement officers attending. 
Here are the details:

When:     Health and Nutrition Seminar, Sat 8am-5pm,  October 27, 2012
      
Where:   City of Fort Worth Police and Fire Recruit Training Academy-Classroom F
                1000 Calvert St. Fort Worth

There will be a lunch break given during the class. 

If you or someone you know is struggling with health issues or just wanting to learn how to improve their health and fitness then attend one or both of these classes. Learn valuable information on how to look and feel better, improve performance and health and even add a few years to your life!

Law enforcement officers wanting TCLEOSE credit will need to provide a PID # when they attend the class.  I encourage everyone to bring a pen and paper to take notes.  Here is the link that will be updated soon with the class info.  You can also contact me through my contact information on this blogsite.

Sign up soon, they will fill up fast.  I will see you guys there!

Sunday, September 23, 2012

ETFS Seminar Video: Ch 1-Fats...and some other stuff

This post is a revisit of the January 4, 2011 post.  It is important enough to put the info back out, plus I added my first video at the bottom discussing fats.  Hopefully one of many videos to come.  The video discusses types of fats and their roles in the body.  It is about 24 minutes long, the sound is little choppy but it has quite a bit of info in it.   

For those who follow this blog or have attended some of my classes, it will be a familiar topic…saturated fat.  The kind of saturated fat I am talking about is from animal sources and a few plant sources such as cold pressed coconut oil and extra virgin red palm oil…not processed or hydrogenated oils, which are also considered saturated fats.  

Saturated fats are part of every cell in our body.  They maintain cell integrity, structure and resist oxidation.  This is good.  To be healthy, we need saturated fats.   Additionally, saturated fats are heat resistant.  On the other hand, poly unsaturated fats (PUFA’s), which the primary sources are industrialized, processed seed and vegetable oils, oxidize very easily and are not heat resistant.  I explain this more in my post Healthy Vegetable Oils.  PUFA’s can a be good source of Omege-6 and Omega-3’s, which are essential fatty acids (EFA’s)…meaning we have to have them, in small amounts, or we get really sick and die quicker…pretty extreme I know, but true. PUFA’s that are not processed, or come from cold pressed sources or occur naturally in nature are good sources.  The biggest source of PUFA’s in the western diet is from these processed sources, which are excessively high in Omega-6’s which up-regulate inflammation…a bad thing.

The fact that these industrialized PUFA oils contain essential fatty acids is one of the “selling points” that is used to convince folks they are healthy.  The problem is once they are processed, anything that was healthy about them, including antioxidants, is gone and they are rancid and toxic.  And to add fuel to the fire, we cook with them! PUFA’s, EFA’s…whatever you want to call them…also occur in animal sources especially grassfed meats and wild caught fish.

So why is it everywhere we turn we are exposed to them?  It may help if we understand a little history first.

We, as humans, have been here a long time and during that time we ate a lot of animal sources of protein and fat, which are extremely nutrient dense, and, according to many paleontologists, is the largest contributing factor to our brain development.   During these times, meat sources were very different than those available today.  They were all grassfed or pastured or wild caught, meaning their health profile of Omega-6’s, Omega-3’s and antioxidants were very high.  Also during this time, we did not experience the level of degenerative diseases that we have now, if at all.  Cardiovascular disease, cancer, diabetes, obesity, arthritis, Alzheimer’s, multiple sclerosis and others were almost non-existent.   The point is we ate a lot of saturated fat and were extremely healthy.

Well, during the 1800’s, PUFA’s entered into the picture.  They were used in paints and varnishes because, when exposed to oxygen, they oxidize or harden very easily…yes, this is the same thing that happens in arteries.  Later the PUFA industry began to struggle as they were being replaced with synthetic chemicals.  So it was decided to take PUFA’s and put them in animal feed and sell them to farmers.  This worked for a little while until the farmers realized that this enriched feed would fatten their animals but it would also cause them to die early.  So since it isn’t good for animals what do we do with them?  How about sell them for human consumption.  This started to occur around the turn of the century, 1900, in America and a little earlier in England.  Up until that point, the primary source of fats in our country was saturated fats.  Cardio vascular disease and cancer rates were very low and considered more of an anomaly. Within forty years cardio vascular disease was the number 1 killer in America!

Why did we change our fat sources?  Well the short answer is much of that was industry driven and several emerging scientists were looking to make a name for themselves and speculated that cholesterol is linked with cardio vascular disease. Cholesterol is found in animal sources of fat.  So if we convince folks cholesterol is bad, we push them away from saturated fats and steer them to buy these “healthy” industrialized vegetable oils.  And that is exactly what happened.  One of these 
scientists was Ancel Keys who came up with the Lipid Hypothesis, which is what it remains today…an educated guess that has never been proven.  I would agree a diet high in any fat, including saturated fat and PUFA’s, along with a high level of carbohydrates can have some harmful effects on our health.  Carbohydrates, primarily sugar, is another topic altogether but is something that has increased several times over in the last one hundred years.  One study stated that in 1900 the average American consumed about 15 lbs of sugar a year and now we consume about 150 lbs per year!!

That is a little bit of history.  If you would like to read more, click on the link above for the original article or just check out the video.  Until next time, get some sprints in and pick up something heavy.

Link to video:
ETFS Health and Nutrition Seminar: Ch 1 Fats

Saturday, September 8, 2012

Free Exercise Physiology Seminar


Another big announcement guys! On September 22, 2012 I will have another FREE Exercise Physiology Seminar.

  
Exercise Physiology for Law Enforcement and Family
On Saturday  September 22, 2012 from 8:00 am-5:00pm at the FWPD Training Academy, I will be giving a lecture for law enforcement officers and civilians!  Topics will include:
  • Define various types of exercise systems
  • Understand the relationship of exercise with health and performance
  • Give an understanding of the role of physical fitness in law enforcement 
  • Coaching techniques and tips
  • Understand basic physiology including energy pathways
  • Learn how to develop basic fitness program
  • and more!!
This is an ideal class for coaches, personal trainers or anyone wanting a basic understanding of exercise program development and physiology.
 
The class is free and has limited seating, so please sign up early.   Bring a friend. TCLEOSE credit will be given to law enforcement officers attending. 
Here are the details:

When:     Exercise Physiology Seminar, Sat 8am-5pm,  September 22, 2012
Where:   City of Fort Worth Police and Fire Recruit Training Academy-Classroom F
                1000 Calvert St. Fort Worth

There will be a lunch break given during the class. 

If you or someone you know is struggling with health issues or just wanting to learn how to improve their health and fitness then attend one or both of these classes. Learn valuable information on how to look and feel better, improve performance and health and even add a few years to your life!

Law enforcement officers wanting TCLEOSE credit will need to provide a PID # when they attend the class.  I encourage everyone to bring a pen and paper to take notes. To sign up, use the link below.  Here is the link with class info and registration instructions.  You can also contact me through my contact information on this blogsite.

I will see you guys there!

Saturday, August 18, 2012

Close Quarter Training for LEO's and Military


Hey guys just wanted to touch on something that I haven't written about in a while and that is: the importance of keeping our skills sharp.  I have written a few articles on a few similar topics including one about understanding our how our sympathetic nervous system works.  This is important to law enforcement, military, MMA and competitive athletes.  Unfortunately, those skills that require a degree of fine motor skills and coordination are those that diminish quickly.  This simply means that we need to make sure we practice them.  

In our department, we are pretty fortunate.  Not only do we have instructor led fitness classes for officers but we also have a group of folks and instructors that get together and practice from time to time.  Additionally, we put on some top-notch close quarter control tactics schools for officers.  I have been to many control/defensive tactics schools...some bad and some, really good.  Its important to see both ends of the spectrum, especially as an instructor.  I have found that some of the best schools not only teach applicable and effective techniques but they also take the time to teach the students how to instruct.  This is critical especially if you plan on attending a course and taking some of the material back to your department or team.  

I do understand the struggle to get approval from your department to pay for the expenses but have learned that with persistence and creative writing, approval is not that hard.  The focus of the argument is simple:  the bad guys know this stuff, so we need too also and, learning this, will save lives.   Not much else.  Another thing to consider is also by learning and applying effective control tactics we reduce injuries for everyone involved, reduce medical expenses and the likelihood of escalating to higher levels of force.  

For those who are interested in finding some of the best close quarter/control tactics courses for law enforcement or military, here are the top three that I would recommend:

  • Krav Maga Worldwide -they offer outstanding instructor courses that include standing, ground, edge weapon defense,  and weapon retention/disarmament...both hand gun and long gun.  Outstanding instructors who give great teaching tools and methods.  One of my favorite schools. The techniques rely on basic physiology and are effective under stress.  Be ready though...be in good shape beforehand...it will help with the recovery! :)
  • Gracie Survival Tactics -this is put on by the Gracie family who have taken Brazilian Jiu-Jitsu and tailored it to applications in law enforcement and military.  Hands down, best ground control/survival course out there.  Excellent instructors who pass along some excellent teaching methods.  This class is a lot of fun and is packed full of great info and techniques.
  • FBI Defensive Tactics -this is a two week course.  The link will take you to their site where they talk about their student program  but at the bottom of the page it has the contact info at Quantico, Va.  This course is free if your agency can host it or if you can make it to Quantico.  Excellent course.  Covers close quarters, weapon retention, tactical shooting, edge weapon and use of force philosophies.  Our agency usually hosts one every couple of years.  Be in shape for this one too....there is a PT test first thing on day one and if ya fail, your out.

Those of you who are instructors, these schools are a must but I highly recommend them to anyone in law enforcement or military.  At our agency, we put on some of our own schools that are top notch and utilize much of the systems in the schools listed above.  Our schools also require passing a PT test before attending.  It is free to officers on our department and other agencies.  If you would like to be notified of the next one, send me an email and I will add ya to the list if you are outside my agency.   As passionate as I am about fitness and nutrition, I am equally passionate about control tactics, I just don't write as much about it since, in my opinion, it is a no-brainer...or should be for what we do. I included a picture below from the last Gracie Survival Tactics school I attended in August 2012.  It was the third time I went and they improve each time.  And yes, I am in the picture.  Rener Gracie and a couple of his instructors are in the front.




Ok guys, I will leave ya with this.  I actually have some of the video footage from my last Health and Nutrition seminar.  I just put a 24 min video, which talks mostly about fats, on youtube.com.  I will put the link out in my next post.  For those who are resourceful, I am sure you can find it if ya wanted.  Until then, make sure to pick up something heavy (with correct form of course :) ) and get some sprints in.

Saturday, August 4, 2012

Does pH really matter?


I know what you’re thinking, “it’s about time he posted another article!”  I was thinking the same thing.  Figured I would post one on a topic most of us don’t think of very often…the importance of our pH.  Our what?

We are probably all familiar with acids or acidity.  Generally we think of corrosive substances and this is generally true even in biology.  So what’s the opposite of acidity and what does it do?  Substances that are on the other end of the spectrum are alkaline or have alkalinity.  I will get into their role in just a minute.  First we have to understand what pH means.

The direct interpretation of pH means potential hydrogen.  The general and more easily understood definition is the acid/alkaline balance in our body.  A pH of 7.0 is considered neutral and a pH under that is acidic and over 7.0 is alkaline.  When we our pH is under 7.0 or acidic, we are in an unhealthy state where we absorb toxins at a greater rate, reduce immune function, promote growth of harmful bacteria, increase cellular damage (aging) and disrupt our ability to absorb nutrients especially minerals.  Some of the causes for this acidic pH balance can be our diet such has sugar and processed foods, dehydration and/or the quality of water we drink, little or no exercise, exposure to toxicity, pollution, and stress.  A healthy pH is about 7.2-7.4.  Most people are around 6.0 or less.

Foods that are high in sugar and grains, particularly processed, are highly acidic.  Not only do they make us more acidic but they also eat away at the enamel on our teeth.  It is this logic that led Westin A. Price, a dentist in the early 1900’s, on a journey that ultimately led him to write the book Nutrition and Physical Degeneration.  In the book, which I can’t say enough about, he theorizes that it is the introduction of the western diet which is high in sugar, refined flour and processed foods that caused a rapid rise in tooth decay, obesity and disease.  He traveled around the world and looked at thousands of people and found the same thing:  that those who adopted the traditional western diet had poor dental health, higher rate of birth defects, behavioral disorders and disease.   I’m rambling about the book, but the point is if something is eating away at our teeth, chances are it is increasing our risk of other diseases as well.

Another important reason we want to keep our pH balanced, or more alkaline than acidic, is because gut flora thrives whereas an imbalance creates a more favorable condition for harmful bacterial growth, yeast and other harmful organisms. Remember…healthy gut, healthy brain and healthy everything else.

An imbalance in the body's pH levels can affect all major body systems - especially the digestive (liver, gall bladder), intestinal (colon and small intestine), circulatory and immune systems in particular, which each depend upon pH balance to function well.  Acidic waste products are part of our metabolic processes.  When or pH is in balance we are able to rid our body of these waste products more easily.  Additionally, when we are in balance we are able to rid the body of other stored or accumulated toxins and heavy metals such as mercury.  Also, the more acidic we become, the harder it is for oxygen to be present and biological terrain becomes more anaerobic.  Without adequate oxygenation, unfriendly bacteria, viruses, molds and fungus can flourish.  

When we are more acidic, the body will do what it needs to restore a pH balance.  It often does this by leeching or borrowing alkaline minerals like calcium, potassium or magnesium from organs and bones to buffer the acid…this is a bad thing.  It weakens organs and bones and over time can lead to osteoporosis…not to mention, weaken our immune system. Several studies have linked consuming diets high in refined grains and sugars to osteoporosis, which makes sense since they are so acidic.

Acidity causes inflammationInflammation causes painPain causes stressStress causes acidity.  In fact, EVERY disease in the body actually turns the body even more acidic.  Stress, sugar, alcohol, caffeine, high protein diets, excessive exercise and medication are some things that increase the acidity levels within our bodies. 

I mentioned a few benefits of being more alkaline so here are a few more:
  • Can improve weight loss
  • Reduce joint inflammation and symptoms of arthritis
  • Reduced gastric/intestinal problems
  • Increased energy levels
  • Improve sleep patterns
  • Improve appearance of skin and ability to heal
  • Stronger hair, bones and teeth
  • Improved liver function 
A few simple things we can do are avoid acidic foods particularly those foods that are high in sugar, refined flour/wheat or that have been processed and to reduce our stress levels.  To improve our alkalinity we can simply eat more veggies such as green leafy veggies and fruit…most fruit…and drink mineral water instead of tap.  The idea is to do a little of both.

Here are some alkaline foods… Lemons, watermelon, lentils, blackberries, raspberry, pineapple, strawberries, limes, grapefruit, mangoes, asparagus, onions, vegetable juices (excluding tomato), broccoli, kale, spinach, chard, garlic, grapes, berries, apples, pears, almonds, radishes, yams, endives, beetroots, celery, lettuce, organic carrots, ginger, cantaloupe melon, bean sprouts, cashews, chestnuts, millet, quinoa, goats milk, apple cider vinegar, bananas, oranges, fresh ginger root, watermelon, avocados, mandarin oranges, tangerines, horse-radish root, pumpkin seeds, sunflower seeds, sweet potatoes, kiwi fruit, oats, wild rice, natural olives, green leafy vegetables, sea vegetables, sea salt, and natural still mineral water...whew!

As far as supplements go here are a few that are of interest and not very expensive:
  • Magnesium
  • Liquid chlorophyll
  • Bentonite clay (yes, to mix in water and drink)
  • Kelp
That about wraps it up.  So here are some big things to remember:
  • Avoid acidic foods
  • Reduce stress
  • Eat more alkaline foods
  • Low pH is acidic and high pH is alkaline
  • We are healthier when we are slightly more alkaline
  • Balanced pH allows us to remove toxins and improve our overall health
Not very complicated here.  As with anything, this is just another piece of the puzzle of improved health, appearance and longevity.  For those who want to read more on types of foods, I included a few links below.  Until next time, be sure to pick up something heavy and get some sprints in.

List of acidic and alkaline foods….http://www

Another link with a detailed list of acidic and alkaline foods… http://www.detoxdivas.com/Detoxdivas/Alkalize.html


Keep your eyes open, I should have some videos soon from some past lectures on many of the topics on this blog!