One common misconception that people have regarding exercise is that performing it on a regular basis will prevent them from developing any health problems. When you exercise, your body uses its nutrients to fuel the energy necessary to perform the exercise. Depending on the intensity of your workout and the amount of nutrients in your body, you can actually put yourself at risk for nutrient deficiency, which can result in infections. This is especially true for athletes during training.
Consuming sufficient amounts of nutrients is an important concern for everyone. The more physical demands you place on your body the more nutrients it requires. Consuming more foods that contain essential vitamins and minerals to compensate for the stress on the body may seem to make sense. However, the demands of a strenuous training routine make it nearly impossible to consume a sufficient amount. Vitamin supplementation can help create the stores of nutrients that you need to achieve your training goals successfully.
Many of the vitamins that your body uses during an intense workout are antioxidants. It is important that you maintain adequate amounts of these in your system because they keep infections at bay. Vitamins C and E are two of the most beneficial antioxidants for athletes in training. These vitamins not only prevent infection, but they help to enhance your stamina so that you can endure the intense workout. In addition, vitamins C and E can help rebuild muscle tissue that suffers minor damage during a hard workout. You should not rely on vitamins alone, but be sure to eat protein and carbohydrates in between your workouts, which can also help to rebuild the amount of glycogen you lose during your workout.
The amount of vitamin C supplements an individual should take varies, but should not exceed 1000 milligrams. Excessive amounts of vitamin C are not considered toxic because the nutrient is water-soluble and excess is excreted in the urine. However, consuming more than 1000 milligrams can cause nausea and diarrhea. If you are considering taking vitamins E supplements, you don't want to take more than 200 milligrams. There are varying reports on the effects of excessive vitamin E so you should discuss taking this vitamin with your doctor.
Supplements That Can Help Boost Brain Power
Would it not be great if you could just pop a pill and remember everything for an exam? Realistically, there are no supplements that can boost your brain power to such astounding levels. But, studies have shown that regular intake of certain supplements increases the ability to memorize. There are many herbs, supplements and foods that can improve your brain; the effect of which can mean improvement of memory, learning, concentration, attention, reasoning, social skills, decision making, and focus. If you can combine these ‘brain foods’ with sufficient rest and exercise, you will have boosted your brainpower in no time.
The brain requires a variety of nutrients to produce neurotransmitters – these are substances that control mood, behavior, and mind. Studies have proved beyond doubt that nutritional supplements increase IQ and enhance learning ability. ‘Smart nutrients’ (cognitive enhancing supplements) are natural substances that improve human intelligence.
This substance has been used for thousands of years in Eastern cultures and is perhaps the most well-known of all memory enhancing herbs. It works by diluting the blood vessels in the brain and enhancing blood flow to the brain; thus supplying lots of oxygen to the brain. It also gets rid of harmful free radicals that damage brain cells. However, the results are not immediate. Taking the supplement continuously for a few weeks will start yielding results.
Green Tea and Black Tea:
Recent research has shown that these common constituents of the kitchen are very effective in combating the dreaded Alzheimer’s disease. The most significant result seems to be that these prevent the breakdown of acetylcholine. This is a key chemical involved with memory and is lacking in Alzheimer’s patients. The effect of green tea is more lasting than that of black tea, which lasts only for a day.
Sage and Rosemary:
A recent study shows that students who took sage performed better at a memory recall test. Scientists believe that sage contains substances that may increase levels of a chemical that transmits messages to the brain. Rosemary also helps stimulate the memory and alleviate mental fatigue. It also strengthens mental clarity. How exactly these substances help the brain remains ambiguous.
Vitamin B Supplements:
A healthy diet should provide you with all the vitamins that are needed by the body. But at times of stress and fatigue, the body gets depleted of Vitamin B. This deficiency prevents the functioning of acetylcholine. Vitamin B also helps carry oxygen to the brain and this does away with harmful free radicals. Some natural foods like liver, eggs, soybeans, lentils, and green beans are rich in Vitamin B. Vitamin B Supplements also help to boost the level of these vital vitamins in the body.
The most common deficiency in most parts of the world is linked to iron deficiency. Poor concentration, diminished intelligence, and a short attention span are all attributed to iron deficiency. Iron helps carry oxygen to the blood and its deficiency leaves the brain sadly lacking in oxygen. Iron deficiency can be detected by a simple blood test. Iron-rich food like lean meat, beans, iron-fortified cereals, and iron supplements help raise the levels of iron. But absorption of iron becomes possible only in the presence of vitamin C. Garnishing iron-rich food with lime juice is one of the most effective and natural ways to ingest
Vitamin C with iron.
Water is an often overlooked but important necessity of the brain. The brain is 70% water, and a dehydrated brain works at a slower pace. Therefore it is necessary to keep the brain hydrated with plenty of water.