BCAA’s The Elixir of Life?

BCAA’sThe Elixir of Life?

Supplements to enhance sport performance in the form of branched chain amino acid (BCAA) is now an industry worth many millions of dollars. And there is a solid scientific basis underpinning the performance claims that are made for them.

They are probably one of the most overlooked and most effective supplements for anyone who wants or needs to build up muscle and increase sporting or physical performance or simply to help lessen muscle breakdown during intense exercise.  They can also offer an advantage to older people where muscle atrophy can be delayed with the use of Amino acids that are central to promoting muscle growth. Thirty Five per cent of our muscles are made up of BCAAs and they have to be present to allow muscles to grow and retain water. 

A recent study that showed the remarkable affect that BCAA had had on laboratory mice, not only in extending their lives but in making their motor skills and other elements of their performance much better.

The article prompted headlines at that time in the Daily Mail claiming that these Body builder protein powders 'could increase life expectancy by 10 years' and the debate about the properties of BCAA has never been far from the news since that time.  Often referred to as the Elixir of life, in powder form it could be sprinkled on porridge or stirred into a milky drink, it has the capacity to strengthen weak and worn muscle, which in turn will help to lessen the risk of fractures or painful tumbles in later years. Another benefit derived from the supplement, when it is taken in later years, is the energy boost that it could give to people suffering from breathing and respiratory symptoms as well as heart problems.  Researcher Enzo Nisoli who conducted the study and whose work was reported in the Daily Mail article said that he thought that the data they had produced could be seen as an indication that it was advisable for older people to take the supplement.  Professor Nisoli, who is from Brescia University, gave mice considered to be 'middle-aged' amino acids leucine, isoleucine and valine with their water. The mice that had been given the supplement lived, on average, eighty days longer than mice that had had not be given the supplement.  This, if converted to human terms would mean adding almost another ten years to the average lifespan of a British male with the extra life expectancy for women being slightly more.

There has been a lot of study on BCAAs and one study that was reported in the Examiner concluded that some of the latest findings had been helpful in providing extra evidence to support diets higher in protein. In particular whey protein and other forms of BCAAs seem advantageous as part of an overall healthy lifestyle that might also be useful in losing excess fat and in dieting.

Please note that all information and content on UK Health Radio and this blog are provided by the authors, producers and companies themselves and is only intended as additional information to your general knowledge.  It is not intended as a substitute for professional medical advice or treatment. Please do not delay or disregard any medical advice received due to information gathered on UK Health Radio.

UK Health Radio – the health radio station for the United Kingdom, Europe and beyond at www.ukhealthradio.com – is kindly sponsored by www.1-stop-health-shop.com

Amanda Thomas

UK Health Radio

aminoacidguru.org

http://www.cell.com/cell-metabolism/fulltext/S1550-4131%2810%2900304-9 http://www.examiner.com/article/new-studies-show-bcaa-s-pivotal-dieting-and-fat-loss

Chocolate and Staving off Type 2 Diabetes.

Chocolate and Staving off Type 2 Diabetes.

It’s the news that we have all been waiting for. The news that Chocolate and red wine can help stave off diabetes with their high levels of antioxidants that can help regulate blood glucose levels.  On the 20^th January the Daily Mail ran a piece that claimed that the High content of flavonoids in chocolate and wine and other foods may help to regulate blood glucose levels and, surprisingly perhaps, can protect us against a whole range of other health issues including obesity! The article, written by Jenny Hope for the Daily Mail says that it is now official that red wine, chocolate and strawberries can be enjoyed without beating ourselves up, because they might actually protect us from getting type 2 diabetes. It works because the flavonoids found in these foods are antioxidant compounds that are also found in plants, as well as tea, red wine and chocolate, which can protect against a wide range of diseases, including heart disease, hypertension, some cancers and dementia. The study that was carried out found the main protective effect came from higher intakes of anthocyanins, which are present in strawberries, blackcurrants, blackberries and blueberries.  The research was carried out at the University of East Anglia (UEA) and King's College London and results reveal that high intakes are linked with lower insulin resistance and better blood glucose regulation. They also lowered inflammation which, when chronic, can lead to disease, says the study, published on the 20^th of January in the Journal of Nutrition. Prof Aedin Cassidy from UEA's Norwich Medical School, who led the research, said 'We focused on flavones, which are found in herbs and vegetables such as parsley, thyme, and celery, and anthocyanins, found in berries, red grapes, wine and other red or blue-coloured fruits and vegetables. ‘Laboratory studies have shown these types of foods might modulate blood glucose regulation - affecting the risk of type 2 diabetes. Researchers studied almost 2,000 healthy women volunteers from TwinsUK who had completed a food questionnaire designed to estimate total dietary flavonoid intake as well as intakes from six flavonoid subclasses. Prof Cassidy said 'We found that those who consumed plenty of anthocyanins and flavones had lower insulin resistance. ‘High insulin resistance is associated with type 2 diabetes, so what we are seeing is that people who eat foods rich in these two compounds - such as berries, herbs, red grapes, wine- are less likely to develop the disease. What is not known yet is exactly how much of these compounds are necessary to potentially reduce the risk of type 2 diabetes.  So before you rush off and stock up on chocolate bars, there is a cautionary note, want there always bound to be?   For Red wine and chocolate, advice is to limit your consumption of these and this advice would be very unlikely to change even if further research did demonstrate that flavonoids reduce type 2 diabetes risk.  This is because the calories in the chocolate and the alcohol in the wine would dramatically outweigh any health benefit from the flavonoids. So I suppose the old saying ‘a little of what you fancy does you good’ is the watchword here!

Please note that all information and content on UK Health Radio and this blog are provided by the authors, producers and companies themselves and is only intended as additional information to your general knowledge.  It is not intended as a substitute for professional medical advice or treatment. Please do not delay or disregard any medical advice received due to information gathered on UK Health Radio.

UK Health Radio – the health radio station for the United Kingdom, Europe and beyond at www.ukhealthradio.com – is kindly sponsored by www.1-stop-health-shop.com

Amanda Thomas

UK Health Radio

Battling the Winter Blues

Battling the Winter Blues

Many of us get depressed in winter and suffer from Seasonal Affective Disorder (SAD), or just feel low during the months of winter.

So if the short, dark days are getting you down, what can you do to pick yourself up?

Despite the fact that millions say that we suffer from a winter-related low mood many others think that the winter blues is just a myth. But there is actual proven scientific evidence to support the idea that the winter season really can affect our moods.

Most scientists conclude that the problem relates to the way the body responds to daylight. One theory is that light entering the eye brings about changes in hormone levels in the body.  Light functions to stop us producing the sleep hormone melatonin, and waking us up. SAD sufferers appear to be affected by the shorter hours of daylight in the winter. In response they produce higher melatonin, which in turn causes weariness and symptoms of depression, so if you have a bout of winter blues, lack of daylight is probably playing a part in that.

Since the winter blues is caused by lack of daylight, it’s no surprise that treatment involves getting more light. If you do suffer from depression in the winter, get outside as often as you can, especially on bright days. Sitting by a window can also help.

It is tempting to escape the dark winter days with a holiday to somewhere sunny and warm. This can help some, but other SAD sufferers have found that their condition gets worse when they return to the UK.

It’s also important to eat well during the winter. Winter blues can make you crave sugary foods and carbohydrates such as chocolate, pasta and bread, but don’t forget to include plenty of fresh fruit and vegetables in your diet.

Another weapon against the seasonal slump is keeping active. There’s convincing evidence that just half an hour of vigorous exercise three times a week can help guard against depression.

Activity is believed to change the level of the mood-regulating chemical serotonin in the brain. And activity can also help by providing a pleasant change of scene, and helping you to meet new people.

MIND says research has shown that a one-hour walk in the middle of the day is an effective way to beat the winter blues.

So what are you waiting for? Get outside and exercise the winter blues away.

Please note that all information and content on UK Health Radio and this blog are provided by the authors, producers and companies themselves and is only intended as additional information to your general knowledge.  It is not intended as a substitute for professional medical advice or treatment. Please do not delay or disregard any medical advice received due to information gathered on UK Health Radio.

UK Health Radio – the health radio station for the United Kingdom, Europe and beyond at www.ukhealthradio.com – is kindly sponsored by www.1-stop-health-shop.com

Amanda Thomas

UK Health Radio

http://www.nhs.uk/LiveWell/Fitness/Pages/Fitnesshome.aspx

Homelessness – It Could Be You

Homelessness – It Could Be You

As we start a new year and Christmas is now behind us I wonder how many of us thought about those who had no family to go to and no home to be in for the festive season.  At the end of this month it will be Poverty and Homelessness Action Week and it is worth pausing for a moment to remember that while we're snuggled up in bed at night, there are people using the pavements as their pillow.

There are many different types of people who are homeless: there are homeless children, adults, elderly people - and all with different reasons for why they are stuck on the streets.  The  Poverty and Homelessness Action Week website provides some informative facts on homelessness.  It will help answer some questions you might have and it's definitely worth taking a look for all the information you'll need to make a huge difference!

The theme for 2014 has not been announced yet but in the meantime it's worth thinking about why some people are in these situations because it's not always their fault, and we need to recognise this - it could be due to a relationship break up, mental distress or a consequence of the economic climate. 

The organisers of the event want us to acknowledge that a 'blame culture is not the way to make things better'.  Everyday people, whether they are poor or homeless come up against barriers in their lives.  Our world is so full of barriers and they stop us from understanding one another. Churches and community projects work tirelessly to break the barriers and challenge prejudice and those who are excluded from society. If you are part of a church group there are lots of ways you can get involved! You could integrate Homelessness Sunday on 26 January 2014 or Poverty Action Sunday on 2 February 2014 into your usual Sunday Service.   Organising a youth group would also be a good opportunity to encourage kids to think about this year's theme.

Alternatively, you could hold a Cup of Tea Day in in your church which would be another way of bringing the community together and raising vital funds at the same time.

The census which took place in the UK in 2011 should list everyone who lives in Britain - but there will be many homeless people not included in these statistics. They are indeed a forgotten number in our midst.

UK Health Radio – the health radio station for the United Kingdom, Europe and beyond at www.ukhealthradio.com – is kindly sponsored by www.1-stop-health-shop.com

Amanda Thomas

UK HEALTH RADIO