Reduce oxidative stress caused by exercise

Secret Protector

I just came across a study that shows how polyphenols may help reduce oxidative stress caused by exercise.

Good to know!

But in an accompanying NutraIngredients article about the study, there’s a comment buried almost at the very end that reveals a little nugget of wisdom for anyone who exercises.

Sportsman’s workout

Polyphenols are plant chemicals that give fruits and vegetables their color. They also have antioxidant and anti-inflammatory effects, and they’re absolutely necessary in helping cells do their work. In short: good stuff.

This new study comes from San Antonio Catholic University (SACU) in Spain. Researchers tested the effects of a sports drink that contained flavonoids (plant compounds that are the most abundant polyphenols) on a group of 30 “sportsmen” who participated in aerobic exercise. Several different oxidative stress biomarkers were measured before the exercise period, immediately after, and again 45 minutes later. During exercise, half the group consumed the sports drink (containing raspberry, black grape and red current concentrates), and half received a placebo drink.

Results showed that protein oxidation was reduced by 23 percent in the sports drink group, but increased by 12 percent in the placebo group.

If all the subjects in the SACU trial continue to consume plenty of flavonoid-rich fruits and vegetables, they may do much more than reduce oxidation after exercise. In a study from Finland that examined dietary and medical records on more than 10,000 subjects for nearly 30 years, researchers found that subjects who consumed more flavonoid-rich foods were less likely to suffer from a number of chronic diseases, including heart disease, lung cancer, stroke, asthma, and type II diabetes. Furthermore, those who ate foods that provided a variety of different types of flavonoids enjoyed greater longevity.

Just do it easily

Now back to that article about the SACU study.

As interesting as I found the results of the study to be, even more interesting was this quote from the article: “Exercise induced oxidative stress is only seen after high intensity or long duration exercise. A 1987 study from the University of Alberta showed that moderate exercise did not affect oxidative stress, and that low intensity exercise actually protected against it.”

Chalk up another benefit for easygoing exercise.

Longtime e-Alert readers know that you don’t have to push yourself to the max or feel the burn to get great benefits from exercise. For instance, in a study I told you about last year, University of Colorado researchers found that walking a mile at a leisurely pace burned more calories than walking at a faster but normal pace. Slower walking also significantly reduced knee joint load – an important factor for obese and overweight exercisers.

Strenuous exercise, on the other hand, may actually do more harm than good. In a Real Health Breakthroughs article titled “Run for your life – away from strenuous exercise,” William Campbell Douglass II, M.D., cited several studies that back up this surprising claim: “A compelling argument can be made that overexercising can cause atherosclerosis and coronary heart disease.”

According to Dr. Douglass, the leading cause of exercise-related deaths, even in well-trained athletes, is coronary heart disease. In one of the studies examined in his article, ten cases of sudden death among marathon runners were reviewed. “Nine of the 10 died of heart attacks secondary to severe coronary heart disease. The researchers’ conclusion: Severe coronary atherosclerosis is the most common cause of death in marathon runners.”

Sources:
“Effects of Polyphenolic Antioxidants on Exercise-Induced Oxidative Stress” Clinical Nutrition, published on-line 1/19/06, sciencedirect.com “Flavonoids Reduce Exercise-Induced Oxidative Stress” NutraIngredients, 1/30/06, nutraingredients.com “Walk Slowly for Weight Loss, According to University of Colorado Study” University of Colorado press release, 6/15/05, eurekalert.org “Run for your life – away from strenuous exercise!” William Campbell Douglass, M.D., Real Health Breakthroughs, December 2001, realhealthnews.com