Tag: muscles

Electrolytes

Today’s post is about electrolytes. What exactly are they and why are they important?

We have all been there, you’re either sick or fatigued due to exertion, and someone says ‘have you had one of those electrolyte drinks?’. As with most people. I have often wondered about what is actually in an electrolyte drink.

So, what is an electrolyte?

Wikipedia states – an electrolyte is a medium containing ions, that is electrically conducting through the movement of those ions, but not conducting electrons. This includes most soluble salts, acids, and bases dissolved in a polar solvent, such as water.

In clinical medicine, the term of electrolytes usually refers to the ions, and to their concentrations in blood, serum, urine, or other fluids.

This is still a bit confusing, so I looked for a simpler definition.

Medical News states – Electrolytes are chemicals that conduct electricity when dissolved in water.

In nutrition, the term refers to essential minerals in your blood, sweat, and urine.

Sodium, potassium, chloride, calcium, magnesium, and phosphate in a liquid form are examples of electrolytes.

How does the body use electrolytes?

Everyone needs electrolytes to survive. Many automatic processes in the body rely on a small electric current to function, and electrolytes provide this charge.

They interact with each other and the cells in the tissues, nerves, and muscles. They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. A balance of different electrolytes is crucial for the body to function.

The measurement of electrolytes can actually help clinicians in the diagnosis of a medical condition. These measurements can also determine the effectiveness of treatment and the potential side effect of medications.

It is possible for the levels of electrolytes in the blood too become too high or too low, leading to an imbalance. These levels can change in relation to water levels in the body, as well as other factors.

Important electrolytes, including sodium and potassium, are lost in sweat during exercise. A rapid loss of fluids, such as after a bout of vomiting or diarrhoea, can also affect the concentration. In these types of situations, the balance of electrolytes in the body needs to be restored.

How do we get our electrolytes?

Sustaining a healthy electrolyte level is usually attributed to eating a balanced diet. With that in mind, there are several foods that contain many of the essentials.

Below are some foods that provide electrolytes-

Pickled foods, cheese and table salt: contain Sodium.

Table salt: contains Chloride

Fruits and vegetables like bananas, avocado and sweet potato all contain Potassium.

Seeds and nuts have magnesium and

Dairy products, fortified dairy alternatives and green leafy vegetables give us Calcium.

Some people use drinks or supplements to ensure they get enough.

However, a balanced diet that includes many of the above-mentioned foods, should be enough for most.

Your body can typically regulate electrolytes efficiently and keep them at the right levels. An imbalance may occur if you’re dehydrated due to illness, excess heat or excessive exercise.

 If you suspect you suffer from an electrolyte imbalance, speak with your chosen health professional.

Oh, and to answer ‘what is usually in an electrolyte drink?’

It depends on the brand; however, the most common ingredients are water, the electrolytes (usually sodium and potassium) and sugar.

 

We hope you have found this information interesting.

 Till the next post,

 Live Clean n Prosper

Sources – Wikipedia – Healthline – National Library of Medicine – Medical News Today –

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 –

A bit about a muscle called Psoas.

Today’s post is about the Psoas muscle.

The reason I have chosen to write about this particular muscle is because of the challenges it has presented to many people, including myself.

So what is the Psoas?

This muscle group (pronounced So-as) may be one of the most important muscle groups in the body. They are the primary connections between the spine and the legs. Just the simple movement of getting out of bed would not be possible without them.

Commonly referred to as ‘hip flexor’ muscles, they affect your posture and help to stabilize your spine. They also help to move your legs forward when you walk or run. These same muscles flex your body forward when you bend over to pick up something from the floor. They also support the internal organs.

The diaphragm and the psoas muscles are also connected to the other hip muscles and the diaphragm. These connections between the psoas muscle and the diaphragm literally connect your ability to walk and breathe. Also how you respond to fear and excitement.
When startled or under any type of stress, your psoas contracts. This means that the psoas has a direct influence on the fight-or-flight response!

How does the Psoas become a challenge?

During prolonged periods of stress, your psoas is constantly contracted. The same contraction occurs when you sit for long periods of time, engage in excessive running or walking, sleep in the foetal position, or do a lot of sit-ups. All of these activities compress the front of your hip and shorten your psoas muscle.

Many people, from office workers to professional athletes, suffer from chronic tightness in their psoas. This can be a result of overuse (like athletic training) or limited movement (like sitting down all day), even physical and emotional trauma have been linked to psoas tension.

A tight (or short) psoas muscle can cause pain in the lower back or hips, especially when lifting your legs. Usually stretching the muscles and releasing the tension is the best way to prevent it. However, while most people with psoas issues have tight muscles, there are some people whose issues may be caused by overstretching. In this case, if you try stretching an already overstretched muscle, you can cause more problems. It takes time and daily attention to keep these muscles relaxed, stretched, and strong.

There are several symptoms that may indicate a psoas imbalance. These include knee and/or lower back pain, postural problems, sciatica and leg length discrepancy.

The key is find out what condition your psoas is in to determine the treatment. If the muscle is short and tight and needs stretching. If the muscle is weak or overstretched it may need strengthening.

This is where a health care professional is required to rule out other conditions and injuries. You may need a physical exam of your back and hip and diagnostic tests. Consider a practitioner who is experienced in biomechanics and who can address any potential pelvic distortion, joint restrictions, foot pronation, and hip and knee imbalances.
Some chiropractors and massage therapists also have experience in treating psoas conditions.

My own challenge has been dealing with tight psoas muscles. Personally I found that a physiotherapist was able to assist in correcting the issue, along with stretches and exercises that I work through often to ease tension.

I hope that you found this information interesting.

Till the next post,

Live Clean n Prosper
(Sources – www.drnorthrup.com, PubMed, Wikipedia, The Psoas Book by Liz K