WOD Tuesday 9/22/2009

Hey everyone, I receive emails called “The Paleo Diet Update,” and thought that this is one of the best articles they have every sent. I know it’s kind of long, but there is some really important and interesting information about supplements in here that I think most of you guys will really like reading this.
Enjoy! Amelia
Antioxidant Supplementation:
A Paleo Perspective
by George W. Peck
Oxidation is a chemical reaction that transfers electrons between substances. Although this is crucial for life, it can also be damaging because it produces free radicals. Generating free radicals during biochemical reactions within the human body is a necessary and normal process, which, ideally, would be compensated for by our internal antioxidant systems. Over time, plants and animals have evolved complex systems to protect cells from free radicals.
Unfortunately, many environmental, lifestyle, and pathological situations can allow excess free radicals to accumulate. This results in oxidative stress that has been related to cardiovascular disease, cancer, and other chronic diseases that now account for a major portion of deaths.
Antioxidants fight the damaging effects of free radicals:
Antioxidants are compounds that hinder oxidative processes, delaying or preventing oxidative stress. By slowing or preventing oxidation of other molecules, antioxidants stop damaging effects of free radicals.
The systems that protect cells from free radicals use multiple types of antioxidants. These include glutathione, beta-carotene, vitamin A, vitamin C, vitamin E, selenium, and zinc. Enzymes, such as catalase, superoxide dismutase, and various peroxidases are also used.
For more than five decades, studies aimed at determining the causes of aging have focused on oxidative stress due to free radicals, and the connection between oxidative stress and dietary antioxidants. Low levels of antioxidants, or inhibition of antioxidant enzymes can cause oxidative stress and may damage or kill cells.
Research into how antioxidants affect disease is increasing:
The research on antioxidant biochemistry is expanding at a rapid pace. Recent publications have examined hypoxia-inducible genes that protect against free radicals, and links between selenium-poor soils. Free radicals and male infertility have also been studied8.
Other studies have looked at Kashin-Beck disease in central China, antioxidant supplementation during chemotherapy for breast cancer, and timing of black currant extract consumption.
Invitro studies of multiple antioxidants suggest wide antioxidant network between water- and fat-soluble antioxidant nutrients in a biological system, although more studies are needed.
Antioxidants in fruits and vegetables have been linked to reduced risk of cardiovascular disease in a Swedish study. Likewise, increased consumption of fruits and vegetables protects against stroke. The important antioxidant properties of polyphenols in fruits and vegetables will be an area to watch as science progresses.
Dietary supplementation with antioxidants may do more harm than good:
Consumption of antioxidant supplements has become widespread. It is estimated that about one third of adults in developed countries consume antioxidant supplements.
The past decade has produced a large number of studies that assessed both the costs and benefits of antioxidant supplementation. Unfortunately, this research has shown that dietary supplementation with antioxidants may do more harm than good.
For example, a meta-analysis (a scientific review combining results of related research) of antioxidant studies found that supplementation with beta-carotene, vitamin A, and vitamin E did not increase lifespan.
In fact, some reviews have suggested antioxidant supplementation may increase the risk of early death. For example, a meta-analysis of supplementation with beta carotene, vitamin A, and vitamin E suggested an increase in overall mortality among people taking supplements.
Surprisingly, supplementation with vitamin C has been shown to decrease training efficiency, cancel beneficial effects of exercise on insulin sensitivity, and delay healing after exercise. In addition, vitamin C supplementation did not decrease free radical damage to DNA.
A recent meta-analysis of clinical studies that focused on vitamin E supplementation also showed increased overall mortality in those taking vitamin E. It should be noted, however, that the importance of the antioxidant properties of vitamin E at the concentrations present in the body are not clear. It is possible that vitamin E is required in the diet for reasons unrelated to its ability to act as an antioxidant.
Concentrated, pure antioxidants were not part of our ancestral diet:
Our Paleolithic ancestors had no access to concentrated forms of pure antioxidants like those in modern supplements. They got all their vitamins (including antioxidants) and minerals from food they hunted or gathered, or, in the case of vitamin D, from sunlight.
Given our present knowledge about the apparent lack of benefit from consuming antioxidants as supplements, it is probably best to get antioxidants from fruits and vegetables, especially those grown organically in healthy soils.
The Paleo Diet is good source of antioxidants:
Fortunately, we can still get antioxidants from the foods we eat. Research shows that, aside from vitamin D, it is possible to consume a nutritionally balanced diet from contemporary foods that mimic the food groups and types available during the Paleolithic.
With its high consumption of fruits and vegetables, the Paleo Diet provides optimum levels of vitamins and minerals as well as antioxidants. In this diet, vegetable consumption is unlimited, and fruit consumption is only limited by certain conditions, such as excess weight, insulin resistance, hypertension, metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. For those who may need to limit fruits with a high sugar content, a table of fruits and sugars is available on our website.
Many of the Paleo Diet foods supply antioxidants. Vitamin C is available in parsley, kiwi fruit, broccoli, persimmon, papaya, strawberry and citrus fruits. Asparagus, avocado, eggs, almonds, and spinach are good sources of vitamin E. Selenium can be obtained from Brazil nuts, walnuts, and lean meats. Lean meats and nuts are also good sources of zinc.
Liver is a good source of pre-formed vitamin A. There are plant sources of beta carotene, but not of preformed vitamin A. Recent evidence indicates that the conversion of beta carotene to vitamin A in the liver is inefficient in humans.
The Paleo Diet, along with sun exposure and vitamin D supplementation, will optimize our health because it is our evolutionary heritage. Following the Paleo Diet, with its focus on lean meats, fruits and vegetables, along with a sensible exercise program, will go a long way toward alleviating the chronic diseases that plague our Western culture.

Michelle’s got bragging rights for life!!
Newman, there have been times the floor’s been moving, I swear!!!
I’ll let you know when I’ll be back, don’t count on any time soon though.

9:00am
Teshina 41:55 Rx
Dusty 58:51 Rx
Chad 39:53 Rx
Kim 46:02 Rx
Dano 42:58 Rx
Briley 46:25 Rx
Jeff 47:11
Berenice 46:40
Tina 44:52 Rx
Karen 51:45
Dawn 41:38 (-50 pull-ups)
Gina 60:45

Hey Paul, I left my jump rope out (green rope with a red and black handles). Do you mind protecting it for me til I am there next? Thanks!! – Amelia

1200pm
Jason 33:00 Rx
Sonya 66:10 Rx
James 39:32 Rx
Ed 43:09 Rx
Jake 39:32 Rx

NOOOOOOOOOOOOO!!!! As long as the jump rope now has spinner rims, I’m okay with it. Thanks Paul.

Tony 40:53
Robert 40:50

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