Do you have to quick or gas earlier than train?
Very long time listener Rohini writes:
Q. I’ve been making an attempt to do intermittent fasting for the previous few months and might handle a 14 hour quick fairly comfortably (8 pm until 10 am). I virtually all the time train earlier within the morning. However I begin to really feel drained quick if I have not eaten one thing. Intermittent fasting consultants usually tout the advantages of exercising in a fasted state however different credible sources insist on consuming first earlier than exercising! What will we morning exercisers do?
A. Even after an in a single day quick, it’s best to have greater than sufficient gas on board for a moderate-intensity exercise. That mentioned, the advantages of fasted train are sometimes exaggerated. The actual key here’s what makes you most snug as a result of that can help extra constant train. In the long term, that is much more useful than the incremental beneficial properties that you simply would possibly get from following somebody’s arbitrary guidelines about pre-workout fasting or fueling.
Is Night Primrose Oil efficient for fibrocystic breasts?
A. There have solely been a restricted variety of research on EPO and benign breast illness. One research discovered that it was no more efficient than a placebo. (Really, the research discovered that it was SLIGHTLY simpler than placebo however did not attain the edge for statistical significance.) However different research have discovered that it was as efficient as pharmaceuticals which can be typically prescribed for this situation. Then once more, the prescribed drugs aren’t slam dunks, both. A major variety of individuals do not discover them useful.
Seeing as EPO has few negative effects or security issues, your physician might purpose that it is price a trial-of-one to see if you’re one of many individuals who does see an enchancment. I can see the logic in that. In case you do resolve to strive it by means of, be sure you’re taking sufficient of it (normally, 6 500 mg capsules a day) and for lengthy sufficient (8-12 weeks) earlier than you resolve whether or not or not it is serving to.
Which is healthier: complete oats or oat bran?
Q. A number of health-related web sites state that oat bran is superior to rolled oats, however I usually hear that complete grains are necessary to well being. I eat loads of different complete grains (wheat, corn, and rice) and am largely vegetarian. Does isolating the bran from oats (and even wheat) take away important advantages?
A. I feel it is extra correct to say that isolating the bran from oats or wheat concentrates the advantages that you simply get from the fiber. It is the soluble fiber in oat bran, for instance, that is largely answerable for its modest cholesterol-lowering results. Fiber is just not the one profit we get from complete grains. However it’s a important one. In case you ate solely bran, you would be lacking a number of the vitamins which can be concentrated in different elements of the entire grain—a number of the B nutritional vitamins, for instance. However since you eat loads of different complete grains, this would not appear to be a problem for you. So, I do not assume you are lacking something necessary by selecting oat bran as a substitute of complete oats.
Does collagen increase athletic efficiency?
Q. Recently, I’ve been seeing numerous exercise shakes that characteristic collagen as a manner of enhancing efficiency. I all the time affiliate collagen with pores and skin and getting old. How does collagen assist with understanding?
A. Collagen is a supply of protein, which will help with exercise restoration by boosting muscle protein synthesis. But it surely’s truly not a very high-quality protein supply. In reality, its comparatively low protein high quality units it other than most animal-based protein sources.
A lot of the claims for collagen as a performance-boosting complement appear to be made by individuals promoting collagen dietary supplements. In the meantime, researchers have discovered that whey protein, which is considerably inexpensive, is definitely simpler at boosting muscle protein synthesis and exercise restoration.
What is the most secure form of refined olive oil?
Q. I’ve been looking for out extra info on the most secure form of refined olive oil. I don’t like the concept of chemical substances getting used, however maybe it sounds worse than it’s. Since there’s a large worth distinction, I’d like to know whether or not I would like to purchase costlier stuff or whether or not I’m losing my cash.
A. Hexane is a chemical that is usually used to refine oils and this methodology is much inexpensive than different mechanical processes. Like the rest, hexane may be poisonous if you’re uncovered to sufficient of it. Nonetheless, hexane can be an especially unstable compound. That signifies that nearly none of it stays within the refined oil. Gasoline fumes within the surroundings truly account for 50 occasions extra hexane publicity for the common shopper than all meals sources mixed. And after virtually 100 years of use, no adversarial well being results from hexane-refined oils have ever been detected.
Nonetheless, right here is an attention-grabbing and considerably counter-intuitive discovering about unrefined olive oil:
Refining removes impurities from oil, which typically will increase their smoke level. Unrefined (or additional virgin) olive oil, for instance, has a smoke level of about 375 levels F. Refined (or mild) olive oil has a smoke level of 465 levels F or so.
Though it doesn’t have the very best smoke level, additional virgin olive oil seems to be the most effective selections for high-heat cooking, primarily based on its superior skill to withstand oxidation, as effectively the low formation of dangerous compounds. In exams, additional virgin olive oil was truly extra steady than mild or refined olive oil, maybe as a result of it’s greater in antioxidants. (Those self same antioxidant compounds, by the best way, are a giant issue within the attribute aroma and taste of actually high-quality olive oil.)
May natural dietary supplements be inflicting my A-fib?
Q. I lately skilled some episodes of atrial fibrillation. When visiting with my heart specialist, she mentioned that my dietary supplements might be inflicting my A-Fib. Are there dietary supplements which have the aspect impact of accelerating irregular heartbeats?
A. Sure, some dietary and natural dietary supplements may cause an irregular heartbeat. Examples embrace valerian, hawthorn, ginseng, and ephedra. As well as, vitamins equivalent to potassium, magnesium, or vitamin D may cause arrhythmia when consumed in extreme quantities.
We have a tendency to consider dietary and natural dietary supplements as secure as a result of they’re pure or food-based. Understand that crops which can be used as natural medicines can typically have quasi-pharmacological results on the physique. That is how they grew to become referred to as medicines! And most dietary dietary supplements include vitamins in far greater concentrations than you’d ever get from meals. It is surprisingly simple to overdo it, particularly when you’re taking just a few completely different dietary supplements which will include a number of the identical vitamins. Lastly, dietary dietary supplements can typically work together with prescribed medicines in methods—both growing or reducing their efficiency.
Simply since you do not want a health care provider’s prescription for them, it does not imply that dietary and natural dietary supplements are innocent. In case you take dietary supplements, I might counsel that you simply assessment all of your dietary supplements (together with dosages) along with your heart specialist, household physician, or (better of all) your pharmacist.
How a lot vitamin D does it take to right a deficiency?
Q. I noticed three docs this week and received three completely different solutions about taking vitamin D. I’ve been taking it for years however a current blood check confirmed I’ve low vitamin D. My GP needs me to up the consumption to fifteen,000 IU. My heart specialist thinks that is loopy and I ought to expose my stomach and butt day by day to the solar as a result of nobody will get pores and skin most cancers on their butt or stomach. My dermatologist thinks each concepts are nuts however didn’t supply any alternate options. What’s your take?
A. Of the three, I feel your GP is definitely the least loopy. The heart specialist’s advice would not appear very sensible; we do not need you arrested for indecent publicity, in spite of everything. And typically it may well take very excessive doses of oral vitamin D to revive optimum blood ranges. That is positively one thing that you simply’d need to do with a health care provider’s supervision in order that she will monitor the results and modify as wanted. One cool factor about vitamin D is that you do not have to take it each day. It can be taken in greater quantities on a weekly and even month-to-month foundation.
And, after all, a little bit of sunshine in your uncovered pores and skin can be a giant assist in boosting vitamin D. In case you’re nervous about pores and skin most cancers, simply just remember to apply sunscreen effectively earlier than your pores and skin begins to show pink.