Exercise Enhancement / Natural Supplements - Physical Activity
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Exercise Enhancement / Natural Supplements - Physical Activity
Life Extension Update Exclusive
Exercise Enhancement and Risk Precautions
To achieve the national health objective for increasing leisure-time physical
activity, comprehensive public health efforts are needed to improve reported
levels of leisure-time physical inactivity for all population groups for all
months of the year. Examples of strategies and approaches to increase
leisure-time physical activity include encouragement to climb stairs and to
avoid the use of labor-saving devices.
Physical inactivity increases the risk of many chronic disorders such as diabetes, obesity, cardiovascular disease, and many types of cancers. Studies have proven that maintaining moderate levels of physical activity (e.g., brisk walking 3 hours a week) greatly reduces the incidence of developing many chronic health conditions. Despite these findings, approximately one-third of adults in the United States report no leisure-time physical activity, and the prevalence of leisure-time physical inactivity is highest among those who are older.
Natural supplements have been shown to help with systemic inflammation that is found in many health states and that may accompany sustained physical activity. Vitamin K helps reduce levels of IL-6, an inflammatory messenger. Vitamin K also helps by regulating calcium and promoting bone calcification, a factor that is also important for athletes. The docosahexaenoic acid (DHA), a fraction of fish oil is the best documented supplement to suppress TNF-alpha, IL-6, IL-1(b), and LTB(4). Studies on healthy humans and those with compromised bones show that fish oil suppresses these cytokines by up to 90%. Chronic inflammation can also be mediated via diet modification.
Many of the supplements on the market reported to increase performance do improve overall health, but have not been substantiated to improve athletic scores. For example, although alpha-lipoic acid, L-carnitine, and coenzyme Q10 (CoQ10) have been pushed as performance enhancers by some companies, none of them has any convincing research to show any effects on performance. The importance of CoQ10, alpha-lipoic acid, and carnitine, however, lies in their ability to prevent age-related mitochondrial exhaustion. Intense exercise generates lots of free radicals that are especially damaging to the mitochondria. This means that athletes and active people should supplement with at least 100 mg a day of CoQ10, 1000 mg a day of L-carnitine or acetyl-L-carnitine, and 250 mg a day of alpha-lipoic acid.
