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May 19, 2015 By Anushree Ashtekar 1 Comment

Red Signal To Excess Good things we overdo -part 1

don't overdo on dietPlato rightly said, “Excess generally causes reaction and produces a change in the opposite direction, whether it be in seasons, or in individuals, or in governments”.

We all crave for healthy and fulfilling lives. In order to achieve this, we try to do our best in matters of food, clothing, shelter; in short, have a good standard of living. But, what about when we go overboard while taking care of ourselves? Overdoing something which is usually good for our health also, has it’s own ill-effects. Let’s take a look at some of the ‘healthy’ things that many of us tend to go high on:-

  • Excessive drinking of water: Almost all of our major body systems depend on water to function properly. Optimum hydration helps in flushing toxins out of the body, preventing digestive ailments like acidity and constipation, regulating body temperature and many other functions. Many a times, people are low on water intake and are dehydrated. But, there are also instances where people tend to go too much on water intake causing a condition known as over hydration. Over hydration is a potentially deadly condition that causes severe imbalance between water and sodium in the body. People, consciously or unconsciously, can go high on water. Especially, when they sweat a lot, increased thirst due to uncontrolled diabetes, some psychiatric conditions like Schizophrenia can cause compulsive drinking of water, certain medications can cause dry mouth and make the person feel thirsty. Also, over hydration due to water retention (inability of the body to get rid of excessive water) can result due to underlying medical conditions such as kidney problems, liver cirrhosis, congestive heart failure and SIADH (Syndrome of Inappropriate Antidiuretic Hormone). Symptoms of over hydration may include headache, nausea and vomiting, confused or disoriented state of mind, loss of sleep as people frequently get up in the night to go to the loo. If not treated early, over hydration may lead to a hyponatremia (dangerously low levels of sodium in blood) leading to much severe conditions like seizures, muscle cramps or spasms, unconsciousness and coma. The best way to ensure optimum hydration is to drink a glass of water at regular intervals in a day. 8-10 glasses of water per day is usually needed for good hydration but, mostly it differs from person to person. Over hydration can be dealt with by treating the underlying medical conditions and consulting a nutritionist about your hydration status.
  • Excessive exercise: A routine of regular exercising gives us health benefits like improved cardiovascular endurance, muscular endurance, musculoskeletal strength and ideal body composition. But, exercising too much can prove detrimental to health. ‘Overtraining Syndrome’ is common among fitness enthusiasts and athletes. It may manifest itself through various physical and psychological symptoms. The physical symptoms of overtraining syndrome are unexplained weight loss, decreased appetite, excessive thirst indicating dehydration, cardiovascular complications(increased Resting Heart Rate), decreased immunity, muscle soreness, increased occurrence of injuries, decreased performance in sports and day to day activities.

Psychological symptoms include fatigue, irritability, disturbed sleep patterns, apathy and hostility. Levels of stress hormones (cortisol) increase and testosterone levels decrease. The adverse effects are seen in both, men and women. Overtraining syndrome can be avoided by following a proper training program with compulsory resting days. Medical treatment for the physical and psychological symptoms.

  • Excessive calorie control in meals: Calorie counting is termed as an eating disorder. It’s not about how many calories we consume but, what quality of calories we are consuming. For eg; we think that low-fat yogurt is healthier than full-fat yogurt as it has less calories. Whereas, the truth is quite opposite. Low-fat yogurt is less in fat but, high on sugars. Fat soluble vitamins A, D, E, and K are lost when you remove the fat. Similar case with skim milk and regular milk. Skim milk is low-fat but, also completely rid of Vitamins A and D which the normal milk is rich in. They may contain added Vitamins but, they are synthetic and harmful. Egg yolk is discarded due to high fat and cholesterol content but, the yolk is almost twice as rich in all the nutrients as the egg white; the egg yolk can resolve most of the common nutrient deficiencies. Also, these so-called ‘low-fat’, ‘low-sugar’ foods cost more than their regular counterparts. Calorie is not what builds up the fat in your body; it is simply the unit of energy that our body uses for it’s functions. Think about building muscle because, more muscle will raise the body BMR and burn calories for energy throughout the day. Moreover, calorie counting leads to mental stress and does not let you enjoy your meals. The solution to this is quality check of foods, mindful eating and portion control.
  • Excessive consumption of fruits, fruit juices and dried fruits: Fruits are packed with vitamins, minerals, water, antioxidants and fiber. Daily consumption of fruits gives us many health benefits. But, over-consumption has it’s own ill effects. Fruits are nutritious but, also high on sugars. Fruit juices and dried fruits contain denser amount of sugars than the fresh, whole fruits. Overeating may lead to high blood glucose levels and eventually the unused calories go into fat store. Too much sugars can also increase acidity. Fruit contains fiber which if consumed too much, can cause gastrointestinal discomfort like cramping, gas, bloating and loose motions. Fruits are simple carbohydrates lacking amino acids and essential fatty acids so, cannot be considered as complete food. 1 or 2 servings of fruits per day can be recommended. Include a variety of fruits in the diet.
  • Excessive fiber intake: Fiber is found in whole grains, fruits and vegetables. It is needed for healthy digestion process. Fiber gives satiety for longer time and prevents constipation. But, too much of it can cause several health problems. Fiber cannot be easily digested so, too much of it can cause cramping. Fiber speeds up the passage of the food in the gut and too much of it can speed up the passage too fast leading to diarrhea. Too much of fiber with less water intake can make you constipated. There can also be , gas, bloating and flatulence. Excessive fiber can lead to malabsorption of certain nutrients like calcium, iron, zinc and magnesium. The worst effect of consuming too much of fiber can be intestinal blockage and may also require surgery. Have both, soluble and insoluble fiber, equally, and adequate amount of water.
  • Excessive sleeping/resting: Many of us think about compensating for the weeks’ lost hours of sleep by oversleeping at the weekends. A good night’s sleep is very much essential for good health but, oversleeping comes with it’s own share of adverse effects. Along with the quantity of the sleep, the quality of the sleep also matters. If you try to compensate low quality of sleep with high quantity of sleep, you will end up feeling more tired. Sleeping too much can lead to many health problems like obesity, heart disease, diabetes and depression. It can slow down the brain functioning. According to WebMD research it has been found that sleeping for more than 8 hours can shorten the span of life.

These are some of the healthy things that we over do. In my next blog part 2 we will see how we overdo ‘unhealthy’ things.

To be continued…….

March 2, 2015 By Anushree Ashtekar 27 Comments

Anabolic Steroids v/s Dietary Supplements – All you want to know

suppliments

We often hear people talking about “supplements” and “steroids”. We hear about how “protein powders are harmful to health as they contain steroids” and how people are hesitant to take vitamin supplements as they are “pills” and treat them like medications.

But, do people really understand what are anabolic steroids and dietary supplements? The answer is no. Large sections of the society are still unaware of the use and need of taking dietary supplements and anabolic steroids.

What are Anabolic Steroids and Dietary Supplements?

Anabolic Steroids: Anabolic steroids are synthetic (man-made) substances similar to male sex hormone, testosterone. The term “anabolic” means “growth”. Here, it refers to growth in muscle mass. Steroids are performance enhancing substances which cause an increase in muscle mass and physical strength. Some common examples of anabolic steroids include Androstenedione, Dehydrochloromethyltestosterone (Turinabol), Methandienone (Dianabol), Methyltestosterone (Android), Nandrolone (Durabolin), Oxandrolone (Oxandrin), Oxymetholone (Anadrol), Stanozolol (Winstrol).

Dietary Supplements: Dietary supplement is any product which is consumed orally and which contains dietary nutrients intended to supplement the diet. Dietary supplements may include amino acids, vitamins, minerals, herbs or other botanical ingredients (except tobacco), substances like enzymes and metabolites (glucosamine, creatine, alpha-lipoic acid, Coenzyme Q10).

Dietary supplements can be extracts or concentrates and may be available as tablets, capsules, softgels, gelcaps, liquids and powders. They are also available in the form of nutrition bars.

Dietary supplements cannot be categorized as foods or drugs and hence, they are not regulated by the FDA. Dietary supplements are regulated under DSHEA (Dietary Supplement and Health Education Act) passed in the US in 1994. DSHEA defines dietary or nutritional supplements as “a nutrient, a formulation, or some compound that is drug-free or natural”.

Use and abuse of anabolic steroids: Anabolic steroids stimulate growth in tissues, especially bone and muscles. They also increase the production of RBCs (Red blood Cells). Anabolic steroids can be taken orally, are injectable or are used externally. Anabolic steroids are used in the treatment of many medical issues such as delayed puberty in boys, sexual dysfunction in men, breast cancer in women, weight loss in HIV, osteoporosis, anemia, endometriosis and other conditions involving hormonal imbalance.

Now, Anabolic steroids are also abused at large. Some athletes’ may abuse anabolic steroids to build muscle mass, prolong endurance and enhance performance. Anabolic steroids are converted into testosterone in the body, beyond normal levels. This leads to some serious side effects like dramatic increase in muscle mass (Greater Anabolism), Organ damage (Liver disease, kidney disease, heart disease), impotence, gynecomastia (fat deposition on the chest due to increased estrogen levels causing abnormal breast enlargement in men), severe acne, hair fall, oily skin, stunted growth and height in teens, shrinking of testicles, azoospermia (absence of sperms in semen), menstrual irregularities in women, excess facial or body hair and deeper voice in women, irritability, increased aggression, mood swings, depression or suicidal tendencies, high blood pressure, alterations in cholesterol and other blood lipids, risk of viral and bacterial infections due to use of unsterile injections.

Anabolic steroids are also addictive. They make the user and abuser physically and psychologically dependant on them.

Use and benefits of dietary supplements: Nutritional or dietary supplements are, in simple words, foods in a concentrated form. Nutritional deficiency is the root cause of many diseases. These days, chronic diseases are on a high and are striking people at a much earlier age. Air and water pollution, overuse of chemical fertilizers and pesticides in agricultural practices, genetically engineered seeds, and depleted nutrient content in the soil are all responsible for the poor nutrient quality of the fruits and vegetables available in the market today.

The advantage of taking dietary supplements is that they provide adequate quantity of superior quality of nutrients, they give a specific combination and quantity of nutrients required at a particular time in a day and they make it convenient for the body to be supplied with all the essential nutrients.

Who all need to take dietary supplements? Dietary supplements are safe enough to be consumed by all of us. They are concentrated foods that help in building our immune system keeping us away from various diseases.

The modern day fast-paced lives, fast-food culture, increasing stress levels, deteriorating quality of fruits and vegetables are all the reasons for anyone and every one of us to turn to dietary supplements for attaining optimum health. People who are into intense exercise regimes, sports enthusiasts, athletes, competitive bodybuilders are the ones who need dietary supplements to repair the wear and tear in their body, grow and maintain healthy muscle mass, enhance their functionality and improve the immunity of the body. Also, Vegetarianism and veganism sometimes makes it difficult to get nutrients like complete proteins (with all the essential amino acids) and B12 vitamin .

But, simply consuming dietary supplements just for the sake of taking them is not right. Even natural substances can cause undesirable side effects, especially when taken in high doses. There are other things too, that go into building healthier bodies. They are, having an active lifestyle (adequate exercise), healthy eating habits and maintaining a positive state of mind. Finally, it all boils down to body, mind and soul connection.

The confusion between Anabolic Steroids and Dietary Supplements: There is a general fear that supplements may contain anabolic steroids. Due to the ignorance amongst the public and media hype, people easily confuse dietary supplements with anabolic steroids. Anabolic steroids are drugs that abnormally increase testosterone levels in the body whereas, dietary or nutritional supplements are concentrated forms of naturally occurring food nutrients like proteins, carbohydrates, omega 3 fatty acids, etc. Anabolic steroid use is prohibited by the International Olympic Committee (IOC).

The bottom line is that Anabolic Steroids and Dietary Supplements are worlds apart. Use them wisely, use them safely and you will benefit from them. Or else, “too much of anything is bad”!

Ps Note: Before starting on any dietary supplement or Anabolic Steroid its better that you consult your doctor

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