Saturday, June 23, 2018

5 Facts About Turmeric That Will Get You Fit


I want you to be the healthiest, happiest *you* you can be! If you regularly ramp up your workouts by increasing the amount of weight you lift (10% every week is a good rule of thumb), if you run faster or longer, or even if you just try a new type of exercise, you're probably going to feel pretty sore. The faster the soreness subsides, the better. While rest days are absolutely mandatory for fitness gains, you're going to get better results in the gym if you're able to take fewer rest days.

Studies show that turmeric supplementation likely reduces pain associated with delayed onset muscle soreness, or DOMS. DOMS is caused mostly by inflammation. I reviewed the literature for research on the efficacy of curcumin vs. turmeric for inflammation due to DOMS and other inflammatory disorders, like arthritis and inflammatory bowel disease. It's my opinion that Dr. Weil's 2010 recommendation is still valid. Read on and get un-swole... ;)

1.     Weil believes whole turmeric is more effective than isolated curcumin for inflammatory disorders, i.e. arthritis, tendonitis, and autoimmune conditions.

2.     Take 400 to 600 milligrams of turmeric extract 3 times per day OR as directed on the product label.

3.     Look for products standardized for 95% curcuminoids.

4.     Ensure the supplement contains black pepper extract or piperine OR if you're cooking with turmeric, add black pepper to the food.

5.     It’s a good idea to talk to your doctor before taking any new supplement. Don’t use turmeric if you have gallstones or bile duct dysfunction. If you're pregnant, don’t use turmeric without your doctor's approval. High doses of turmeric can act as a blood thinner so talk to your doctor if you're taking anticoagulants or if you're having surgery.

Oh, one last thing, and this is important. As with all supplements, I recommend choosing those with the USP Verified Mark whenever possible. For more information on USP check out http://www.usp.org/about-usp


References:  www.drweil.com
                     www.ncbi.nlm.nih.gov/pubmed/28178024
                     www.link.springer.com/article

Saturday, June 9, 2018

Is Foam Rolling a Waste of Time?


Ever since foam rollers showed up on gym floors everywhere, I’ve wondered whether or not foam rolling actually provides any measurable benefit. If I’m going to spend 10 minutes of precious gym time horizontal, contorting myself on a glorified water noodle when I could be doing cardio or strength training, it better be worth my time.


I reviewed the literature on foam rolling, aka self-myofascial release (SMF). My opinion is that we still don’t have enough reliable, valid data to draw conclusions regarding the efficacy of SMF. However, there is pretty good evidence that SMF using either a foam roller or roller massager does 3 things:
 
1.    Decreases delayed onset muscle soreness (DOMS). DOMS sucks. Less DOMS = longer and harder workouts = increase in overall level of fitness.
2.    Increases range of motion (ROM). ROM doesn’t suck. ROM helps maintain joint function by increasing and preserving joint mobility and flexibility.
3.    Increases your bank account. SMF can eliminate or reduce those expensive massages.

Reference:  http://journals.lww.com/acsm-csmr/Fulltext/2015/05000/Is_Self_Myofascial_Release_an_Effective.16._2