Month: February 2023

About Cholesterol – HDL & LDL

Today’s post is about Cholesterol, or more specifically the types HDL and LDL.

Most people are unaware that there are different types of cholesterol. I have decided to explore this topic after a recent blood test and a discussion with my doctor.

First of all, what is cholesterol?

Cholesterol is a waxy substance, or type of fat, that is made by the liver and obtained through the diet. It can be found in the fats (lipids) in the blood. We need a small amount of blood cholesterol because it is essential in order for many processes in the body.

It is used to build the structure of cell membranes and make hormones like oestrogen, testosterone and adrenal hormones.

The body uses it to help with metabolism, produce vitamin D, as well as bile acids, which help the body digest fat and absorb important nutrients.

Many people worry about their cholesterol because high cholesterol levels in the blood can increase the risk of cardiovascular disease.

People are considered to have high cholesterol when certain levels are exceeded. High cholesterol levels are not a medical condition on their own. Also, there are different opinions on what is considered to be too high. It is important to remember that high cholesterol is just one of many risk factors for cardiovascular disease.

What is HDL and LDL?

Low-density lipoprotein (LDL) cholesterol – carries most of the cholesterol that is delivered to cells in the arteries. It is commonly called the ‘bad’ cholesterol.

When LDL levels in the bloodstream are high, it may collect in the vessel walls and contribute to plaque formation, known as atherosclerosis. This can lead to decreased blood flow to the heart muscle (coronary artery disease), leg muscles (peripheral artery disease), or abrupt closure of an artery in the heart or brain, leading to a heart attack or stroke.

High-density lipoprotein (HDL) cholesterol – is commonly called the ‘good’ cholesterol, because it helps remove excess cholesterol out of the cells, including cells in the arteries. It actually carries LDL cholesterol away from the arteries and back to the liver. There the LDL is broken down and passed from the body.

Having high HDL is linked to lower risk of heart disease, heart attack, and stroke. However, the HDL cholesterol doesn’t completely eliminate all the LDL cholesterol.

What makes up the cholesterol level?

The measured total cholesterol level is made up of LDL cholesterol, HDL cholesterol and 20% of triglycerides (another type of fat in the blood).

Cholesterol levels mainly depend on your genes and lifestyle.

Some people already have very high cholesterol as children because of their genes. This is known as familial or primary hypercholesterolemia. There are various types of this kind of problem, which sometimes poses a serious health risk.

Sometimes people’s cholesterol levels increase because of a medical condition they have, such as an under-active thyroid gland. Taking certain medications can also make a person’s cholesterol levels increase.

But in most people, cholesterol levels are mainly influenced by lifestyle factors such as diet and exercise habits.

To help your total cholesterol levels you can do a number of things, such as;

  • Eat healthy fats like avocados and salmon to increase HDL levels
  • Avoid trans fats found in fried foods and baked goods
  • Limit consumption of animal fats
  • Eat whole foods where possible
  • Drink alcohol in moderation
  • Lose excess weight
  • Exercise regularly
  • Quit smoking
  • Know your family history

So, as with most things, a varied diet full of whole foods and exercise is essential to maintaining good cholesterol levels.

We hope you found this information interesting.

Till the next post,

Live clean n Prosper

Sources – National Library of Medicine –  Harvard Health Publishing –Victor Chang Cardiac Research Institute –

Muscle Soreness & Lactic Acid

Todays post is about muscle soreness and lactic acid.

As the year begins many people start a new exercise or fitness routine. Now for most, including myself, that means some sore muscles. The common belief is that a build-up of lactic acid creates this soreness. However, after conducting some research, I have found that this is not correct.

This is what I have learned.

First, what is lactic Acid?

Lactic acid, or lactate, is actually an organic acid produced by the body. It is formed and accumulated in the muscle under conditions of high-energy demand. This happens when glucose (sugar) is broken down to generate adenosine triphosphate (ATP) for energy in the absence of oxygen.

More about energy and the muscles

When we exercise, our muscles need energy to work and enable our movement. As our bodies work harder to perform strenuous exercise, we begin to breathe faster as we attempt to move more oxygen to our working muscles.
Sometimes, when exercising at a high intensity, our muscles require energy production faster than our bodies can adequately deliver oxygen.
In those cases, the fast-twitch muscle fibres will kick in and start producing energy anaerobically (without oxygen.) This energy comes from glucose through a process called glycolysis. During this process, the glucose is broken down into a substance called pyruvate through a series of steps.

When the body has plenty of oxygen, pyruvate is further broken down for more energy. But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, or lactic acid, which allows energy production to continue.
The working muscle cells can continue this type of energy production at high rates for one to three minutes. During this time lactate can accumulate to high levels.
Although blood lactate concentration does increase during intense exercise, it breaks down and is recycled to create more ATP.

Our body naturally metabolises the lactic acid, clearing it out. This conversion also reduces the acidity in the blood, therefore removing some of the burning sensation.
It’s also important to remember that the lactate, or lactic acid itself isn’t ‘bad’. In fact, research suggests that lactate is beneficial to the body during and after exercise in numerous ways.

For example, lactate can be used directly by the brain and heart for energy or converted into glucose in the liver or kidneys. Then it can then be used by nearly any cell in the body for energy.
This is a natural process that occurs in the body. Things such as stretching, rolling, or walking will have little to no impact.

What about the sore muscles?

Studies have found that lactic acid build-up is not responsible for the muscle soreness felt in the days following strenuous exercise. The burning sensation you feel in your legs probably isn’t caused by lactic acid, but instead by tissue damage and inflammation.

Researchers who have examined lactate levels right after exercise found little correlation with the level of muscle soreness felt a few days later. This delayed-onset muscle soreness, (DOMS) as well as loss of strength and range of motion, can sometimes continue up to 72 hours after an extreme exercise event.

Unfortunately, nobody really knows what causes DOMS, despite the fact that there are several scientific theories. The most common theory is that during the exercise the muscle structure and the surrounding connective tissue is damaged. This causes an imbalance of calcium, which leads to further damage.
After this, some inflammation kicks in. This stimulates pain nerves within the space of 48 hours and is accompanied by swelling, which makes the pain worse.

What can we do about it?

Try a massage, which might alleviate your pain, especially when applied 48 hours post-workout. Studies suggest that foam-roller massages can effectively reduce the pain.

A couple of smaller studies conducted recently, suggest wearing pressure garments after your workout and consuming milk protein can also speed up your recovery.

The good news is that DOMS will clear up on its own if you give your body enough rest between workouts.

However you choose to get through the soreness, keep up the exercise, as it is vital for good mental health.

Till the next post,

Live clean n prosper.

Sources – Scientific America – Live Science – Medical News Today –