Free Radicals & Antioxidants

If you think back to your days in high school or college chemistry, you probably remember the topic of molecules. A molecule has a nucleus at the center and then a certain number of electrons that orbit around the nucleus. Normally, the molecules that make up your body are balanced; they have an even number of electrons.  A free radical is a molecule that has lost one of its electrons leaving it with an odd number of electrons.  (see picture below)

These unbalanced free radical molecules attempt to stabilize themselves by ?stealing? an electron from another healthy molecule. The cells your body where this process is occurring can become injured. The cell may malfunction causing disease or even become malignant causing cancer.  It is also widely believed that free radicals are one of the main causes of the aging process.

The body produces free radicals through normal metabolic pathways such as extracting energy from the food we eat. Exposure to the toxins in junk food or polluted air, for example, can also be sources of free radical production. In short, we are exposed to potential sources of free radical production every day of our lives.

Antioxidants are nutritional compounds in whole foods that have extra electrons. When an antioxidant comes in contact with a free radical the antioxidant ?donates? an electron to the free radical.  This way, the free radical doesn?t have to ?steal? an electron from another healthy molecule and the damage normally caused by the free radical can be avoided. The antioxidant nutrients themselves do not become free radicals when they ?donate? an electron because they are stable in either form.

The human body is capable of producing antioxidants naturally, but under conditions of a poor diet, toxicity, physical stress or emotional stress this antioxidant production can be severely impaired.  Do you know someone who eats a poor diet, has high levels of toxicity and is stressed out much of the time? This is why they may appear older than they actually are.  

Eating a healthy whole food diet and drinking plenty of water are two of the best ways to protect your body from the damage of free radicals.  Fruits and vegetables provide an excellent source of natural antioxidants to help your body stabilize the free radicals and ward off the damage that they cause.  

Are you ready to re-set your body?s nutritional system back to ?original manufacturer?s specifications??  The Tri-Decathlon Delux is a 13 day program of whole foods, water and walking. You can cleanse your body of toxins and fill it with natural antioxidants at the same time. Imagine the good you can do for your body by treating it to 13 days of nature?s best.

Eat up, enjoy and be healthy!

As always, we are at your service,
The Wholefood Farmacy Team

Stretching and Exercise

Stretching is something you can easily do anytime, anywhere ‹ in your home, your office, or even when you're traveling. Aim to stretch at least three times a week. If you can't get a full workout in, you can still benefit from stretching at least that often.

Many experts believe that stretching may also reduce your risk of injury in sports. "The more prepared your muscles and joints are for an activity, the more protected you are against injury," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn.  Dr. Laskowski explains, "If your joints are not able to go through their full range of motion because of muscle tightness, sports and exercise activities may put an excessive load on the tissue and contribute to injury.?

The many benefits of stretching include:

Increased flexibility and better range of motion of your joints -  Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.

Improved circulation - Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.

Better posture - Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.

Stress relief - Stretching relaxes tight, tense muscles that often accompany stress.  Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

Basic stretches to improve your flexibility focus on your body's major muscle groups: calf, thigh, hip, lower back, neck and shoulder.

Warm up first. Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.

Hold each stretch for at least 30 seconds It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds ‹ and up to 60 seconds for a really tight muscle or problem area That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.

Don't bounce. Bouncing as you stretch can cause small tears in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible ‹ and more prone to pain.

Focus on a pain-free stretch. If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.  Relax and breathe freely. Don't hold your breath while you're stretching. Stretch both sides. Make sure your joint range of motion is as equal as possible on each side of your body.

Stretch before and after. Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet.  In addition to stretching major muscle groups, stretch muscles and joints that you routinely use at work or play. Sport-specific stretching prepares your muscles for a particular sport or activity. For example, if you frequently play tennis or golf, working in a few extra shoulder stretches loosens the muscles around your shoulder joint, making it feel less tight and more ready for action.

Stretch when you exercise or three times a week to maintain flexibility "Stretch as often as you exercise," Dr. Laskowski recommends. "Most experts recommend a cool-down period anyway after exercise. Going into your stretches after your workout is a good way to cool down.

Why not make stretching a family fun time with the kids as part of your family?s daily wellness program?

As always, we are at your service,
The Wholefood Farmacy Team