14 Tips to Speed Up Your Metabolism

8/12/2019 14 Tips to Speed Up Your Metabolism

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14 Tips to speed up your metabolism

Ever wonder why your best friend can go through a pint of Ben & Jerry's without gaining a

pound while just one spoonful goes straight to your hips? The answer lies in your metabolism,

that little engine in your body that burns calories all day, every day. Because of genetics, some

women burn fat faster than others. But age, weight, diet, and exercise habits also play a role.

"As women age, their metabolisms slow down, mainly because they are losing five or six

pounds of muscle each decade starting in the mid-20s," explains fitness expert Wayne

Westcott, Ph.D., fitness research director of the South Shore YMCA in Quincy, Massachusetts.

Translation: You may be burning 100 fewer calories a day at 35 than at 25. But there are easy

things you can do to stoke your fat-burning potential. "There's no reason you can't have the

same metabolism in your 30s and 40s that you had in your 20s," stresses Pamela Peeke, M.D.,

author of Fight Fat After Forty. Redbookwent to the experts for some simple tips on how to

crank up your internal flame.

Don't overdo calorie cutting.

Putting yourself on a very-low-calorie diet is a surefire way notto lose. "Your body is

programmed to defend your usual weight," says Liz Applegate, Ph.D., professor of nutrition at

the University of California at Davis and author of Bounce Your Body Beautiful. "So if you

suddenly drop 1,000 calories from your diet, your resting metabolic rate [the number of

calories your body burns to maintain basic bodily functions, such as breathing and heartbeat]

will automatically slow down, because your body now assumes that you're starving."

So how many calories should you consume? Depending on your level of activity, you can safely

lose anywhere from half a pound to two pounds a week if you multiply your current weight by

11, says Applegate. (For example, if you're 120 pounds, aim for around 1,320 calories a day.)

Unless you're less than five feet tall, don't let your daily calories dip below 1,200. "Research

shows that women who consume less than this amount see their resting metabolic rate

plummet by as much as 45 percent," notes Dale Huff, R.D., a St. Louis nutritionist.

Eat breakfast.

Believe it or not, it may be the most important meal of the day as far as metabolism (and

weight loss) is concerned. Breakfast eaters lose more weight than breakfast skippers do,

according to studies. "Your metabolism slows while you sleep, and it doesn't rev back up until

you eat again," explains Barbara Rolls, Ph.D., professor of nutrition at Penn State University

and an author of The Volumetrics Weight-Control Plan. So if you bypass breakfast, your body

won't burn as many calories until lunchtime as it could. That's why it's smart to start the day


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with a solid 300- to 400-calorie meal; it jump-starts your metabolism.

Aim for a breakfast that has plenty of high-fiber carbs: When researchers at the University of

Sydney in Australia compared the effects of high-fat and high-fiber-carbohydrate breakfasts,

they discovered that people who ate the fatty meal got hungry sooner afterward. "High-fibercarbohydrates take longer for your body to digest and absorb than fats; thus they don't cause

rapid changes in your blood sugar, so your hunger is kept at bay longer," says study coauthor

Susanna Holt, Ph.D. Some good choices: a bran-rich breakfast cereal with low-fat milk; whole-

grain toast topped with low-fat ricotta and sliced banana or berries; an egg-white veggie

omelette with whole-grain toast.

Pile on the protein.

Research shows that getting plenty of protein can boost your metabolism, causing you to burn

an extra 150 to 200 calories a day, says Jeff Hampl, Ph.D., R.D., a spokesman for the

American Dietetic Association. "Protein is made up mainly of amino acids, which are harder for

your body to break down [than fat and carbs], so you burn more calories getting rid of them,"

he explains.

That doesn't mean you have to live on the high-protein Atkins diet. But you should make sure

that 10 to 35 percent of your total daily calories comes from protein. So if you're on an 1,800-

calorie diet, 360 to 630 of those calories should come from lean sources of protein, such as

fish, chicken, low-fat cheese, yogurt and legumes. "Aim to have a serving of protein, such as

nuts, a small can of tuna, or a piece of low-fat string cheese, at every meal and snack," says

Hampl.

Nibble all day.

It sounds counterintuitive; why would you eat continually if you wanted to lose weight? But

eating five to six mini meals rather than three larger meals every day keeps your metabolism

humming 24/7. "It will also prevent you from going without food so long that you become so

hungry you overeat," says Peeke. Try not to let more than four hours elapse between meals and

make sure each meal includes protein, for an extra metabolic boost. If you eat a high-fiberbreakfast of cereal and fruit first thing, for example, have a midmorning snack, such as yogurt

and fruit; lunch (try four ounces of chicken or fish on top of a leafy green salad); another

snack, like a banana and a piece of low-fat cheese, in the late afternoon; and a light dinner

(think four to six ounces of turkey, salmon, or another lean source of protein with steamed

veggies).


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Go for "good" carbs.

Refined carbs, such as bagels, white bread, and potatoes, create a surge in insulin that in turn

promotes storage of fat and may drive down your metabolic rate, says Louis Aronne, M.D., an

obesity specialist at New York Presbyterian Weill Cornell Medical Center, who recommends

high-fiber carbs instead. "It's important to keep carbohydrates in your overall diet, but focus onvegetables, fruits, and whole grains, which have less of an impact on insulin levels," he

explains.

Skip alcohol.

Thinking about having a cocktail -- or two -- before dinner? Think again. Having a drink before

a meal causes people to eat around 200 calories more, several studies show. Drinking with

dinner isn't such a good idea either: Other research has found that the body burns off alcohol

first, meaning that the calories in the rest of the meal are more likely to be stored as fat. If you

do have a cocktail craving, stick to wine, which packs only 80 calories a glass -- or minimize

the calories by drinking a white-wine spritzer (two ounces of wine mixed with two ounces of

seltzer).

Drink milk.

Load up on low-fat dairy: Women who consumed milk, yogurt, and cheese three to four times a

day lost 70 percent more body fat than women who didn't eat dairy in a study published in the

January 2003 American Society for Nutritional Sciences Journal of Nutrition. The reason:

Calcium, along with other substances in dairy, actually revs up your metabolism, telling your

body to burn excess fat faster, according to study author Michael Zemel, Ph.D., director of the

Nutrition Institute at the University of Tennessee in Knoxville. And no, fortified o.j. won't do the

trick. The best results come from dairy products instead of from other calcium-rich foods (like

broccoli), calcium-fortified products (such as orange juice) or supplements. Women reap the

largest fat-burning benefit when they consume three servings of dairy and 1,200 milligrams of

calcium a day, Zemel's research shows.

Spice up your soup.

Sprinkle a few hot peppers into your lunchtime soup or evening stir-fry. They temporarily boostyour resting metabolic rate, according to research done at Laval University in Canada. Here's

why: Capsaicin, a compound found in jalapeo and cayenne peppers, temporarily stimulates

your body to release more stress hormones, such as adrenaline, speeding up your metabolism

and thus increasing your ability to burn calories, says study coauthor Angelo Tremblay,

director of the Institute of Nutraceuticals and Functional Foods at Laval. Bonus: The pepper-


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eaters had less of an appetite, Tremblay found, probably because the spiciness of the food

made them feel full.

Pump iron.

Experts say weight training is the best way to crank up your resting metabolic rate. "As you get

older, your resting metabolic rate drops, but weight training can rev it right back up again: A

pound of muscle burns up to nine times the calories a pound of fat does," explains fitness

expert Westcott. In fact, a woman who weighs 130 pounds and is muscular burns more

calories than a sedentary 120-pound woman of the same height. Regular strength training can

increase your resting metabolic rate anywhere from 6.8 to 7.8 percent. (That means that if you

weigh 120 pounds, you could burn around 100 more calories a day, even when you're just

watching TV.)

Don't think you have time to hit the gym circuit? You can get great results with only two 15-minute lifting sessions a week. Westcott's research, published in the journal Medicine &

Science in Sports & Exercisein January 1999, found that doing just one set of 10 reps reaps

about the same muscle-building benefits as three sets, as long as they're performed to muscle

fatigue. Bonus: Weight training also gives your metabolism a short-term boost. When women

lift weights, their metabolisms remain in overdrive for up to two hours after the last bench

press, allowing them to burn as many as 100 extra calories, according to a study published in

June 2001 in Medicine & Science in Sports & Exercise.

Rev up your workouts.

Adding interval training -- bursts of high-intensity moves -- to your workout is a great

metabolism booster. "Studies have shown that people who do interval training twice a week [in

addition to cardio] lose twice as much weight as those who do just a regular cardio workout,"

says obesity specialist Aronne. You can easily incorporate interval training into your workout

by inserting a 30-second sprint into your jog every five minutes or by adding a one-minute

incline walk to your treadmill workout. "Since your body is working harder, it's a more intense

workout -- and you therefore burn more calories," says Westcott. On other days, shake up your

routine with 40 minutes of cross-training. Ideally, aim for two 20-to-40-minute interval-

training sessions and two 20-to-40-minute cross-training sessions a week.

Break up your exercise routine.

Whenever possible, slice each of your workouts into two smaller sessions. For example, do a

15-minute weight-lifting session in the morning, then do your 30-minute walk on your lunch

hour or at night. You'll burn an extra 100 to 200 calories that day, explains Kelly Tracy, M.A.,


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fitness coordinator at Duke University Diet and Fitness Center. Don't have time? Just add in

some stair climbing or short walks throughout the day. Even small bursts of activity are

enough to get your metabolism revved, according to a study in the scientific journal Nature. "I

call it the mini stoke: For five minutes out of every hour, get up and do something, even if it's

just walking around your office," says professor of medicine Peeke. "You can end up burning acouple of hundred extra calories."

Sweat out your PMS.

It's tempting to curl up on the couch the minute PMS mood swings and bloat strike, but you'll

lose more weight if you exercise during those two weeks before your period, according to a

recent study at the University of Adelaide in Australia. "Women burned about 30 percent more

fat for the two weeks following ovulation to about two days before menstruating," says study

coauthor Leanne Redman. Here's why: The reproductive hormones estrogen and progesterone

are at their peak then and because they promote the body's use of fat as energy, more fat isburned off when you exercise during this time.

Get some shut-eye.

Skimping on sleep can derail your metabolism. In a study at the University of Chicago, people

who got four hours of sleep or less a night had more difficulty processing carbohydrates. "When

you're exhausted, your body lacks the energy to do its normal day-to-day functions, which

include burning calories, so your metabolism is automatically lowered," explains Peeke.

There are easy ways to get a good night's sleep, according to the National Sleep Foundation.

Schedule your workouts earlier in the day; exercising within two to three hours of bedtime can

keep sleep at bay. And try soaking in a hot bath, since studies show that warm water makes it

easier to fall asleep.

Chill out.

Long-term stress can make you fat, studies have found. "When you're chronically stressed,

your body is flooded with stress hormones, which stimulate fat cells deep in the abdomen to

increase in size and encourage fat storage," says Peeke. "I call this toxic weight, because fat

deep within your belly is more likely to increase your risk for heart disease, diabetes, and

cancer." And stress hormones spark your appetite, making you likely to overeat.

So what's a frazzled woman to do? Make a list of all the things that relax you: playing with the

dog, writing in your journal, even listening to classical music. Then allow yourself 10 to 15

minutes every day to kick back and enjoy one of these activities.


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7 Tips to weight loss

In order to get rid of any amount of excess weight, you must speed up metabolism.

Your metabolism is a biochemical process that occurs in your body.

Your metabolism helps to break down nutrients in your bloodstream. This helps you

to add more lean muscle, resulting in a greater expenditure of energy, meaning you'll

get rid of more fat.

You have billions of cells in your body that can use up an enormous amount of energy

if you are active. The fast weight loss tips listed below will help you do this. However, if

you aren't active they won't burn up much at all, meaning you'll have a tendency to

easily add fat to your body.

Thankfully, using the fast weight loss tips in conjunction with your healthy and active

lifestyle you can speed up your metabolism quite noticeably.

Fast weight loss tips: #1. Eat specific foods. A number of food additives, like spices,

can help to speed up your metabolism by creating a thermodynamic burn that has

been shown to last a few hours after you eat.

Fast weight loss tips: #2. Time your meals. The majority of your calories should beearlier in the day. Your meals should contain less total calories as the day goes on. Try

to eat little or preferably nothing at all after your evening meal. Don't skip any meals.

You should be eating 4 - 6 meals each day.

Fast weight loss tips: #3. Make sure you eat enough. One of the biggest mistakes

people make when trying to lose weight is they don't eat enough.

If you don't consume the proper amount of calories you will send your body into what

is known as a survival mode. This happens when your body does not have enough

calories, so it conserves energy to prepare for possible starvation.

On the opposite side of this, is if you eat too many calories the excess will be stored as

fat. You need to exercise in order to burn more calories than you eat. Therefore,

moderation is the key when it comes to calorie intake.


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Fast weight loss tips: #4. Increase your daily activities. To prevent fat storage and to

drop any excess that you might be carrying you must increase your daily activities.

This needs to include weight training and cardiovascular training. The more calories

you burn, the faster you will lose weight. It's that simple. An increase in lean muscle

mass results in a dramatic increase in fat burning.

One more thing try to exercise first thing in the morning. Research has shown that

you can dramatically increase your fat burning ability if you exercise after a fasted

state. Meaning just after you wake up.

Fast weight loss tips: #5. Do weight lifting before doing any cardiovascular work. The

only exception of course is to perform 5 - 10 minutes of cardio before your weight

training in order to warm up your muscles.

This is important because you need the energy in your muscles for weight training. By

the time your weight training session is complete you will have used up all of your

preferred energy sources.

This means that you will actually be burning fat cells during your cardio session.

Here's what happens if you do this in reverse.

First, you will only be burning carbohydrate sources of energy during your

cardiovascular workout. No fat cells will be used up for energy. Next, you will not have

the energy in your muscles in order to get the most out of your weight training.

You will not be able to increase your lean muscle, which is very important if you want

to lose your excess weight.

Fast weight loss tips: #6. Change up your exercise routine on a regular basis. For the

most part you should change some aspect of your workout every 2 - 3 weeks. This can

be anything from the number of reps or sets per exercise. The exercise order you

perform and the exercises themselves.


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If you do the same thing week after week, month after month your body will start to

get used to what you're doing to it and will eventually stop making changes. You will

also stop adding any more lean muscle.

The more muscle you have the more calories you will burn even when at rest.

Fast weight loss tips: #7. Meal combinations. Always eat protein / carbohydrate meals

earlier in the day. Eat protein / fat combination meals (meaning little to no

carbohydrates) in the late afternoon and evening.

The only exception is if you normally exercise in the evening. Then your first meal after

your workout should consist of protein and carbohydrates.

Never eat carbohydrates and fat together in the same meal.

With these seven fast weight loss tips you will speed up metabolism and burn excess

body fat at a much faster rate.


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The 10 Best Exercises To Burn Fat And Lose Weight Fast

1. Exercise To Burn Fat 1 Barbell Squat

2. Exercise To Burn Fat 2 Dumbbell Swing

3. Exercise To Burn Fat 3 The Lower Abs Trifecta

4. Exercise To Burn Fat 4 Dumbbell Renegade Row

5. Exercise To Burn Fat 5 Deadlift

6. Exercise To Burn Fat 6 BOSU Ball Shoulder Press


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7. Exercise To Burn Fat 7 Bulgarian Split Squat

8. Exercise To Burn Fat 8 Goblet Squat And Press

9. Exercise To Burn Fat 9 Dip Set

10. Exercise To Burn Fat 10 Dumbbell Curl And Press


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CALORIESare needed to provide energy so the body functions properly. The number of calories in a fooddepends on the amount of energy the food provides. The number of calories a person needs depends onage, height, weight, gender, and activity level. People who consume more calories than they burn off innormal daily activity or during exercise are more likely to be overweight.

Fat:1 gram = 9 caloriesProtein:1 gram = 4 calories

Carbohydrates:1 gram = 4 caloriesAlcohol:1 gram = 7 caloriesFATshould account for 30% or less of the calories consumed daily, with saturated fats accounting for nomore than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain bodytemperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-

soluble vitamins: A, D, E, and K.

Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eatingmostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readilystored, while it takes energy to transform protein and carbohydrates to body fat. The only proven way toreduce body fat is to burn more calories than one consumes.

Saturated Fat: tends to increase blood cholesterol levels. Most saturated fats tend to besolid at room temperature, with the exception of tropical oils.

found mostly in meat and dairy products, as well as some vegetable oils,such as coconut and palm oils (tropical oils). Butter is high in saturated fat,while margarine tends to have more unsaturated fat.

PolyunsaturatedFat: tends to lower blood cholesterol levels found mostly in plant sources. (safflower, sunflower, soybean, corn,

cottonseed)MonounsaturatedFat: tends to lower LDL cholesterol (the "bad" cholesterol) found in both plant and animal products, such as olive oil, canola oil, peanut

oil, and in some plant foods such as avocado

CHOLESTEROLintake should not exceed 300 milligrams a day. Individuals differ on their absorption ofdietary cholesterol, what is important is ones level of blood cholesterol. High blood cholesterol has beenlinked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in the coronaryarteries and other blood vessels, and is a leading cause of heart attacks.

Dietary cholesterolis only found in foods from animalsources, including meat, fish, milk, eggs, cheese,

and butter. You may have heard the terms HDL and LDL discussed in relation to blood cholesterol and heartdisease. HDL and LDL are lipoproteins, substances found in the bloodstream, that transport cholesterol andtriglycerides in the body.

HDLshelp remove cholesterol from the blood, protecting you from heart disease(atherosclerosis).

LDLsare thought to deposit cholesterol in artery walls, increasing your risk of heart disease(atherosclerosis). Most abundant type, LDL carries approximately 65% of the total circulatingcholesterol. High levels of LDL are associated with atherosclerosis.

CARBOHYDRATESare a major source of energy and should account for 50% to 60% of calories consumed

each day.Sugars: monosaccharides and disaccharides

found in fruits (sucrose, glucose, fructose, pentose), milk (lactose), andsoft drinks and sweets.

ComplexCarbohydrates: polysaccharides found in whole grain cereals, flour, bread, rice, corn, oats, potatoes, and

legumes.DIETARY FIBERSources of fiber from highest to lowest are highfiber grain products, nuts, legumes(kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products.


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Soluble Fiber: may help lower blood cholesterol by inhibiting digestion of fat andcholesterol; helps control blood sugar in people with diabetes.

found in peas, beans, oats, barley, some fruits and vegetables (apples,oranges, carrots), and psyllium.

Insoluble Fiber: helps prevent constipation, hemorrhoids, and diverticulosis found in bran (wheat, oat, and rice), wheat germ, cauliflower, green beans,potatoes, celery

PROTEINshould account for 10% to 20% of the calories consumed each day. Protein is essential to thestructure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation ofenzymes and hormones, for growth, and for the repair of body tissue.

Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese, andegg are complete proteins that have all the essential amino acids. Other sources of protein include wholegrains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For those who do not eat meat, eggs,or dairy products, it is important to eat a variety of these other foods in order to get enough protein.

SODIUMintake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains

about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can be confusing. Sodium isa mineral found in various foods including table salt (sodium chloride). Table salt is 40% sodium.

People with high blood pressure (hypertension) may be instructed by their doctor or dietitian to reducesodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidney disease. The

body needs a small amount of sodium to help maintain normal blood pressure and normal function ofmuscles and nerves. High sodium intake can contribute to water retention.

Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives,condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods.

POTASSIUMis essential for maintaining proper fluid balance, nerve impulse function, muscle function,cardiac (heart muscle) function

Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon, prunes, broccoli,spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk,

yogurt, lean meats

VITAMINS AND MINERALSare required for the regulation of the body's metabolic functions, and arefound naturally in the foods we eat. Many foods are fortified in order to provide additional nutrients, or toreplace nutrients that may have been lost during the processing of the food. Most people are able to obtainsatisfactory nutrition from the wide selection of foods available in the United States.

If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and mineralsupplement may be necessary. However, except for certain unusual health conditions, very few personsshould need more than 100% of the Recommended Daily Allowance for any single nutrient. Large doses ofvitamin and mineral supplements can be harmful.

Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be stored in the bodyfor long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine.

Vitamin A needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light sources: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnipgreens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal

sources such as liver, milk, butter, cheese, and whole eggs.

Vitamin D promotes absorption and use of calcium and phosphate for healthy bones and teeth sources: milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skincan synthesize vitamin D if exposed to enough sunlight on a regular basis.

Vitamin E protects red blood cells and helps prevent destruction of vitamin A and C sources: margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheatgerm, green leafy vegetables.

Vitamin K necessary for normal blood clotting and synthesis of proteins found in plasma, bone, andkidneys.


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sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, somefruits, meats, dairy products, eggs.

Vitamin C(Ascorbic acid) an antioxidant vitamin needed for the formation of collagen to hold the cells together and forhealthy teeth, gums and blood vessels; improves iron absorption and resistance to infection.

sources: many fresh vegetables and fruits, such as broccoli, green and red peppers, collardgreens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits

Thiamin (B1) needed for energy metabolism and the proper function of the nervous system sources: whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and

nuts.Riboflavin (B2) needed for energy metabolism, building tissue, and helps maintain good vision. sources: dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus,spinach, and enriched food products.

Niacin needed for energy metabolism, proper digestion, and healthy nervous system sources: lean meats, liver, poultry, milk, canned salmon, leafy green vegetables

Vitamin B6(Pyridoxine) needed for cell growth sources: chicken, fish, pork, liver, kidney, whole grains, nuts, and legumesFolate (Folic Acid) promotes normal digestion; essential for development of red blood cells

sources: liver, yeast, dark green leafy vegetables, legumes, and some fruitsVitamin B12 needed for building proteins in the body, red blood cells, and normal function of nervous

tissue sources: liver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon,sardines

Calcium needed for healthy bones and teeth, normal blood clotting, and nervous system functioning sources: dairy products, broccoli, cabbage, kale, tofu, sardines and salmon

Iron needed for the formation of hemoglobin, which carries oxygen from the lungs to the bodycells sources: meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched foodproducts

Phosphorus needed for healthy bones and teeth, energy metabolism, and acidbase balance in the body sources: milk, grains, lean meats, food additives

Magnesium needed for healthy bones and teeth, proper nervous system functioning, and energymetabolism sources: dairy products, meat, fish, poultry, green vegetables, legumes

Zinc needed for cell reproduction, tissue growth and repair sources: meat, seafood, and liver, eggs, milk, whole-grain products

Pantothenic Acid needed for energy metabolism sources: egg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes,molasses

Copper needed for synthesis of hemoglobin, proper iron metabolism, and maintenance of bloodvessels sources: seafood, nuts, legumes, green leafy vegetables

Manganese needed for enzyme structure sources: whole grain products, fruits and vegetables, tea

Activity, Exercise or Sport (1 hour) 130 lb 155 lb 180 lb205 lbCycling, mountain bike, bmx 502 598 695 791Cycling, 20 mph, racing 944 1126 1308 1489Cycling, 10-11.9 mph, light 354 422 490 558Cycling, 12-13.9 mph, moderate 472 563 654 745Cycling, 14-15.9 mph, vigorous 590 704 817 931Cycling, 16-19 mph, very fast, racing 708 844 981 1117Unicycling 295 352 409 465


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Stationary cycling, very light 177 211 245 279Stationary cycling, light 325 387 449 512Stationary cycling, moderate 413 493 572 651Stationary cycling, vigorous 620 739 858 977Stationary cycling, very vigorous 738 880 1022

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Calisthenics, vigorous, pushups, situps 472 563 654 745Calisthenics, light 207 246 286 326Circuit training, minimal rest 472 563 654 745Weight lifting, body building, vigorous 354 422 490 558Weight lifting, light workout 177 211 245 279Health club exercise 325 387 449 512Stair machine 531 633 735 838Rowing machine, light 207 246 286 326Rowing machine, moderate 413 493 572 651Rowing machine, vigorous 502 598 695 791Rowing machine, very vigorous 708 844 981 1117Ski machine 413 493 572 651Aerobics, low impact 295 352 409 465Aerobics, high impact 413 493 572 651Aerobics, step aerobics 502 598 695 791Aerobics, general 384 457 531 605Jazzercise 354 422 490 558Stretching, hatha yoga 236 281 327 372Mild stretching 148 176 204 233Instructing aerobic class 354 422 490 558Water aerobics 236 281 327 372Ballet, twist, jazz, tap 266 317 368 419Ballroom dancing, slow 177 211 245 279Ballroom dancing, fast 325 387 449 512Running, 5 mph (12 minute mile) 472 563 654 745Running, 5.2 mph (11.5 minute mile) 531 633 735 838Running, 6 mph (10 min mile) 590 704 817 931Running, 6.7 mph (9 min mile) 649 774 899 1024Running, 7 mph (8.5 min mile) 679 809 940 1070Running, 7.5mph (8 min mile) 738 880 1022 1163Running, 8 mph (7.5 min mile) 797 950 1103 1256Running, 8.6 mph (7 min mile) 826 985 1144 1303Running, 9 mph (6.5 min mile) 885 1056 1226 1396


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Running, 10 mph (6 min mile) 944 1126 1308 1489Running, 10.9 mph (5.5 min mile) 1062 1267 1471 1675Running, cross country 531 633 735 838Running, general 472 563 654 745Running, on a track, team practice 590 704 817

931

Running, stairs, up 885 1056 1226 1396Track and field (shot, discus) 236 281 327 372Track and field (high jump, pole vault) 354 422 490 558Track and field (hurdles) 590 704 817 931Archery 207 246 286 326Badminton 266 317 368 419Basketball game, competitive 472 563 654 745Playing basketball, non game 354 422 490 558Basketball, officiating 413 493 572 651Basketball, shooting baskets 266 317 368 419Basketball, wheelchair 384 457 531 605Running, training, pushing wheelchair 472 563 654 745Billiards 148 176 204 233Bowling 177 211 245 279Boxing, in ring 708 844 981 1117Boxing, punching bag 354 422 490 558Boxing, sparring 531 633 735 838Coaching: football, basketball, soccer 236 281 327 372Cricket (batting, bowling) 295 352 409 465Croquet 148 176 204 233Curling 236 281 327 372Darts (wall or lawn) 148 176 204 233Fencing 354 422 490 558Football, competitive 531 633 735 838Football, touch, flag, general 472 563 654 745Football or baseball, playing catch 148 176 204 233Frisbee playing, general 177 211 245 279Frisbee, ultimate frisbee 472 563 654 745Golf, general 266 317 368 419Golf, walking and carrying clubs 266 317 368 419Golf, driving range 177 211 245 279Golf, miniature golf 177 211 245 279Golf, walking and pulling clubs 254 303 351 400


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Golf, using power cart 207 246 286 326Gymnastics 236 281 327 372Hacky sack 236 281 327 372Handball 708 844 981 1117Handball, team

472 563 654

745

Hockey, field hockey 472 563 654 745Hockey, ice hockey 472 563 654 745Riding a horse, general 236 281 327 372Horesback riding, saddling horse 207 246 286 326Horseback riding, grooming horse 207 246 286 326Horseback riding, trotting 384 457 531 605Horseback riding, walking 148 176 204 233Horse racing, galloping 472 563 654 745Horse grooming, moderate 354 422 490 558Horseshoe pitching 177 211 245 279Jai alai 708 844 981 1117Martial arts, judo, karate, jujitsu 590 704 817 931Martial arts, kick boxing 590 704 817 931Martial arts, tae kwan do 590 704 817 931Krav maga training 590 704 817 931Juggling 236 281 327 372Kickball 413 493 572 651Lacrosse 472 563 654 745Orienteering 531 633 735 838Playing paddleball 354 422 490 558Paddleball, competitive 590 704 817 931Polo 472 563 654 745Racquetball, competitive 590 704 817 931Playing racquetball 413 493 572 651Rock climbing, ascending rock 649 774 899 1024Rock climbing, rappelling 472 563 654 745Jumping rope, fast 708 844 981 1117Jumping rope, moderate 590 704 817 931Jumping rope, slow 472 563 654 745Rugby 590 704 817 931Shuffleboard, lawn bowling 177 211 245 279Skateboarding 295 352 409 465Roller skating 413 493 572 651


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Roller blading, in-line skating 708 844 981 1117Sky diving 177 211 245 279Soccer, competitive 590 704 817 931Playing soccer 413 493 572 651Softball or baseball

295 352 409

465

Softball, officiating 236 281 327 372Softball, pitching 354 422 490 558Squash 708 844 981 1117Table tennis, ping pong 236 281 327 372Tai chi 236 281 327 372Playing tennis 413 493 572 651Tennis, doubles 354 422 490 558Tennis, singles 472 563 654 745Trampoline 207 246 286 326Volleyball, competitive 472 563 654 745Playing volleyball 177 211 245 279Volleyball, beach 472 563 654 745Wrestling 354 422 490 558Wallyball 413 493 572 651Backpacking, Hiking with pack 413 493 572 651Carrying infant, level ground 207 246 286 326Carrying infant, upstairs 295 352 409 465Carrying 16 to 24 lbs, upstairs 354 422 490 558Carrying 25 to 49 lbs, upstairs 472 563 654 745Standing, playing with children, light 165 197 229 261Walk/run, playing with children, moderate 236 281 327 372Walk/run, playing with children, vigorous 295 352 409 465Carrying small children 177 211 245 279Loading, unloading car 177 211 245 279Climbing hills, carrying up to 9 lbs 413 493 572 651Climbing hills, carrying 10 to 20 lb 443 528 613 698Climbing hills, carrying 21 to 42 lb 472 563 654 745Climbing hills, carrying over 42 lb 531 633 735 838Walking downstairs 177 211 245 279Hiking, cross country 354 422 490 558Bird watching 148 176 204 233Marching, rapidly, military 384 457 531 605Children's games, hopscotch, dodgeball 295 352 409 465


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Pushing stroller or walking with children 148 176 204 233Pushing a wheelchair 236 281 327 372Race walking 384 457 531 605Rock climbing, mountain climbing 472 563 654 745Walking using crutches

295 352 409

465

Walking the dog 177 211 245 279Walking, under 2.0 mph, very slow 118 141 163 186Walking 2.0 mph, slow 148 176 204 233Walking 2.5 mph 177 211 245 279Walking 3.0 mph, moderate 195 232 270 307Walking 3.5 mph, brisk pace 224 267 311 354Walking 3.5 mph, uphill 354 422 490 558Walking 4.0 mph, very brisk 295 352 409 465Walking 4.5 mph 372 443 515 586Walking 5.0 mph 472 563 654 745Boating, power, speed boat 148 176 204 233Canoeing, camping trip 236 281 327 372Canoeing, rowing, light 177 211 245 279Canoeing, rowing, moderate 413 493 572 651Canoeing, rowing, vigorous 708 844 981 1117Crew, sculling, rowing, competition 708 844 981 1117Kayaking 295 352 409 465Paddle boat 236 281 327 372Windsurfing, sailing 177 211 245 279Sailing, competition 295 352 409 465Sailing, yachting, ocean sailing 177 211 245 279Skiing, water skiing 354 422 490 558Ski mobiling 413 493 572 651Skin diving, fast 944 1126 1308 1489Skin diving, moderate 738 880 1022 1163Skin diving, scuba diving 413 493 572 651Snorkeling 295 352 409 465Surfing, body surfing or board surfing 177 211 245 279Whitewater rafting, kayaking, canoeing 295 352 409 465Swimming laps, freestyle, fast 590 704 817 931Swimming laps, freestyle, slow 413 493 572 651Swimming backstroke 413 493 572 651Swimming breaststroke 590 704 817 931


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Swimming butterfly 649 774 899 1024Swimming leisurely, not laps 354 422 490 558Swimming sidestroke 472 563 654 745Swimming synchronized 472 563 654 745Swimming, treading water, fast, vigorous 590 704 817

931

Swimming, treading water, moderate 236 281 327 372Water aerobics, water calisthenics 236 281 327 372Water polo 590 704 817 931Water volleyball 177 211 245 279Water jogging 472 563 654 745Diving, springboard or platform 177 211 245 279Ice skating, < 9 mph 325 387 449 512Ice skating, average speed 413 493 572 651Ice skating, rapidly 531 633 735 838Speed skating, ice, competitive 885 1056 1226 1396Cross country snow skiing, slow 413 493 572 651Cross country skiing, moderate 472 563 654 745Cross country skiing, vigorous 531 633 735 838Cross country skiing, racing 826 985 1144 1303Cross country skiing, uphill 974 1161 1348 1536Snow skiing, downhill skiing, light 295 352 409 465Downhill snow skiing, moderate 354 422 490 558Downhill snow skiing, racing 472 563 654 745Sledding, tobagganing, luge 413 493 572 651Snow shoeing 472 563 654 745Snowmobiling 207 246 286 326General housework 207 246 286 326Cleaning gutters 295 352 409 465Painting 266 317 368 419Sit, playing with animals 148 176 204 233Walk / run, playing with animals 236 281 327 372Bathing dog 207 246 286 326Mowing lawn, walk, power mower 325 387 449 512Mowing lawn, riding mower 148 176 204 233Walking, snow blower 207 246 286 326Riding, snow blower 177 211 245 279Shoveling snow by hand 354 422 490 558Raking lawn 254 303 351 400


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Gardening, general 236 281 327 372Bagging grass, leaves 236 281 327 372Watering lawn or garden 89 106 123 140Weeding, cultivating garden 266 317 368 419Carpentry, general

207 246 286

326

Carrying heavy loads 472 563 654 745Carrying moderate loads upstairs 472 563 654 745General cleaning 207 246 286 326Cleaning, dusting 148 176 204 233Taking out trash 177 211 245 279Walking, pushing a wheelchair 236 281 327 372Teach physical education,exercise class 236 281 327 372Teach exercise classes (& participate) 384 457 531 605

Absorption and Transport of Nutrients

Digested molecules of food, water and minerals from the diet, are absorbed from the cavity of the uppersmall intestine. The absorbed materials cross the mucosa into the blood, and are carried off in thebloodstream to other parts of the body for storage or further chemical change. This process varies with

different types of nutrients.Carbohydrates:An average American adult eats about half a pound of carbohydrate each day. Some of our

most common foods contain mostly carbohydrates. Examples are bread, potatoes, pastries, candy, rice,spaghetti, fruits, and vegetables. Many of these foods contain both starch, which can be digested, and fiber,which the body cannot digest.The digestible carbohydrates are broken into simpler molecules by enzymes in the saliva, in juice producedby the pancreas, and in the lining of the small intestine. Starch is digested in two steps: First, an enzyme in

the saliva and pancreatic juice breaks the starch into molecules called maltose; then an enzyme in the liningof the small intestine (maltase) splits the maltose into glucose molecules that can be absorbed into theblood. Glucose is carried through the bloodstream to the liver, where it is stored or used to provide energyfor the work of the body.Table sugar is another carbohydrate that must be digested to be useful. An enzyme in the lining of the small

intestine digests table sugar into glucose and fructose, each of which can be absorbed from the intestinalcavity into the blood. Milk contains yet another type of sugar, lactose, which is changed into absorbable

molecules by an enzyme called lactase, also found in the intestinal lining.

Protein:Foods such as meat, eggs, and beans consist of large molecules of protein that must be digestedby enzymes before they can be used to build and repair body tissues. An enzyme in the juice of the stomachstarts the digestion of swallowed protein. Further digestion of the protein is completed in the small intestine.Here, several enzymes from the pancreatic juice and the lining of the intestine carry out the breakdown ofhuge protein molecules into small molecules called amino acids. These small molecules can be absorbedfrom the hollow of the small intestine into the blood and then be carried to all parts of the body to build the

walls and other parts of cells.


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Fats:Fat molecules are a rich source of energy for the body. The first step in digestion of a fat is to dissolveit into the watery content of the intestinal cavity. The bile acids produced by the liver act as naturaldetergents to dissolve fat in water and allow the enzymes to break the large fat molecules into smallermolecules, some of which are fatty acids and cholesterol. The bile acids combine with the fatty acids and

cholesterol and help these molecules to move into the cells of the mucosa. In these cells the small moleculesare formed back into large molecules, most of which pass into vessels (called lymphatics) near the intestine.These small vessels carry the reformed fat to the veins of the chest, and the blood carries the fat to storage

depots in different parts of the body.

Vitamins:Another important part of our food that is absorbed from the small intestine is the class ofchemicals we call vitamins. There are two different types of vitamins, classified by the fluid in which theycan be dissolved: water -soluble vitamins (all the B vitamins and vitamin C) and fat-soluble vitamins(vitamins A, D, and K).Water and Salt:Most of the material absorbed from the cavity of the small intestine is water in which saltis dissolved. The salt and water come from the food and liquid we swallow and the juices secreted by themany digestive glands. In a healthy adult, more than a gallon of water containing over an ounce of salt isabsorbed from the intestine every 24 hours.

Why Is Digestion Important?When we eat such things as bread, meat, and vegetables, they are not in a form that the body can use asnourishment. Our food and drink must be changed into smaller molecules of nutrients before they can beabsorbed into the blood and carried to cells throughout the body. Digestion is the process by which food and

drink are broken down into their smallest parts so that the body can use them to build and nourish cells andto provide energy.

The digestive system is a series of hollow organs joined in a long, twisting tube from the mouth to the anus.Inside this tube is a lining called the mucosa. In the mouth, stomach, and small intestine, the mucosa

contains tiny glands that produce juices to help digest food.

Digestion involves the mixing of food, its movement through the digestive tract, and chemical breakdown ofthe large molecules of food into smaller molecules. Digestion begins in the mouth, when we chew andswallow, and is completed in the small intestine. The chemical process varies somewhat for different kinds of

food.Movement of Food Through the System Mouth: Seconds Esophagus: Seconds Stomach: Up to 3 hours Small Intestine: Minutes Large Intestine: HoursThe large, hollow organs of the digestive system contain muscle that enables their walls to move. Themovement of organ walls can propel food and liquid and also can mix the contents within each organ.Typical movement of the esophagus, stomach, and intestine is called peristalsis. The action of peristalsislooks like an ocean wave moving through the muscle. The muscle of the organ produces a narrowing andthen propels the narrowed portion slowly down the length of the organ. These waves of narrowing push thefood and fluid in front of them through each hollow organ.The first major muscle movement occurs when food or liquid is swallowed. Although we are able to startswallowing by choice, once the swallow begins, it becomes involuntary and proceeds under the control of the

nerves.The esophagus is the organ into which the swallowed food is pushed. It connects the throat above with thestomach below. At the junction of the esophagus and stomach, there is a ringlike valve closing the passage


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between the two organs. However, as the food approaches the closed ring, the surrounding muscles relaxand allow the food to pass.The food then enters the stomach, which has three mechanical tasks to do. First, the stomach must storethe swallowed food and liquid. This requires the muscle of the upper part of the stomach to relax and accept

large volumes of swallowed material. The second job is to mix up the food, liquid, and digestive juiceproduced by the stomach. The lower part of the stomach mixes these materials by its muscle action. The

third task of the stomach is to empty its contents slowly into the small intestine.Several factors affect emptying of the stomach, including the nature of the food (mainly its fat and proteincontent) and the degree of muscle action of the emptying stomach and the next organ to receive thestomach contents (the small intestine). As the food is digested in the small intestine and dissolved into thejuices from the pancreas, liver, and intestine, the contents of the intestine are mixed and pushed forward to

allow further digestion.Glands of the digestive system are crucial to the process of digestion. They produce both the juices thatbreak down the food and the hormones that help to control the process.The glands that act first are in the mouth--the salivary glands. Saliva produced by these glands contains anenzyme that begins to digest the starch from food into smaller molecules.The next set of digestive glands is in the stomach lining. They produce stomach acid and an enzyme thatdigests protein. One of the unsolved puzzles of the digestive system is why the acid juice of the stomachdoes not dissolve the tissue of the stomach itself. In most people, the stomach mucosa is able to resist thejuice, although food and other tissues of the body cannot.After the stomach empties the food and its juice into the small intestine, the juices of two other digestive

organs mix with the food to continue the process of digestion. One of these organs is the pancreas. Itproduces a juice that contains a wide array of enzymes to break down the carbohydrates, fat, and protein inour food. Other enzymes that are active in the process come from glands in the wall of the intestine or evena part of that wall.The liver produces yet another digestive juice--bile. The bile is stored between meals in the gallbladder. Atmealtime, it is squeezed out of the gallbladder into the bile ducts to reach the intestine and mix with the fat

in our food. The bile acids dissolve the fat into the watery contents of the intestine, much like detergentsthat dissolve grease from a frying pan. After the fat is dissolved, it is digested by enzymes from thepancreas and the lining of the intestine.How Is the Digestive Process Controlled?Hormone RegulatorsA fascinating feature of the digestive system is that it contains its own regulators. The major hormones thatcontrol the functions of the digestive system are produced and released by cells in the mucosa of the

stomach and small intestine. These hormones are released into the blood of the digestive tract, travel backto the heart and through the arteries, and return to the digestive system, where they stimulate digestivejuices and cause organ movement. The hormones that control digestion are gastrin, secretin, and

cholecystokinin (CCK): Gastrin causes the stomach to produce an acid for dissolving and digesting some foods. It is alsonecessary for the normal growth of the lining of the stomach, small intestine, and colon. Secretin causes the pancreas to send out a digestive juice that is rich in bicarbonate. It stimulates thestomach to produce pepsin, an enzyme that digests protein, and it also stimulates the liver to produce bile. CCK causes the pancreas to grow and to produce the enzymes of pancreatic juice, and it causes thegallbladder to empty.


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Nerve RegulatorsTwo types of nerves help to control the action of the digestive system. Extrinsic (outside) nerves come tothe digestive organs from the unconscious part of the brain or from the spinal cord. They release a chemicalcalled acetylcholine and another called adrenaline. Acetylcholine causes the muscle of the digestive organs

to squeeze with more force and increase the "push" of food and juice through the digestive tract.Acetylcholine also causes the stomach and pancreas to produce more digestive juice. Adrenaline relaxes the

muscle of the stomach and intestine and decreases the flow of blood to these organs.Even more important, though, are the intrinsic (inside) nerves, which make up a very dense networkembedded in the walls of the esophagus, stomach, small intestine, and colon. The intrinsic nerves aretriggered to act when the walls of the hollow organs are stretched by food. They release many differentsubstances that speed up or delay the movement of food and the production of juices by the digestive

organs.-------------------------------------------------------------------------------------------------------------------

CompoundExercisesCompoundexercisesarethemostenergydemandingweightliftingexercises.Theseexercisesaremulti

jointmovementsthatrequirenumerousdifferentmusclegroupstoperform,suchasbenchpress,pull

ups,squats,deadlifts,snatchandpowercleanandpress.Thesearehighenergyexercisesbecausethey

worknearlyeverymajormusclegroupinthebody.Themoremusclegroupsinvolvedinthemovement,

themoreenergyisrequired.

IntensityIntensityisalsoaffectedbytheresistance,durationorrepetitionsandrestperiodsperformedorused

duringtheexercise.Vigorousintensityweightliftingwillburnmorecaloriesthanmoderate orlower

intensityweightliftingsessionswhenperformingthesameexerciseorexercises.Avigorousintensity

weightliftingexercisemightbeperformingthedeadliftusingaheavyweightat85to95percentofyour

onerepetition

maximum,

1RM,

for

two

or

three

repetitions,

or

to

muscle

failure,

and

then

resting

two

minutesbeforerepeatingforfourorfivesets.Itcouldalsomeandeadliftingatmoderateintensity75to

85percentofyour1RMforsixtoeightrepsresting60secondsbetweensets.Additionally,including

supersetsinyourroutineswillalsoincreasetheintensityandhelptoburnmorecalories.Supersetsare

whenyouperformanexercisethenimmediatelywithoutresting,performadifferentexercise.The

eliminationofrestperiodssignificantlyincreasestheintensity,becauseitkeepsyourenergydemands

upandyourheartrateelevated,thusburningmorecalories.

WeightliftingForFatLossAsamplehighintensityweightliftingworkoutwillinvolvemostlycompoundexercisesperformedusinga

moderatelyhigh

resistance

and

repetition

range

with

minimal

rest

periods.

A

sample

workout

might

startoutbycompletingfivepullupsevery30secondsforthreeminutes,followedbyfivesetsof10

repetitionsofdeadliftsat70percentofyour1RMresting60secondsbetweensets,oncludingwith

threeroundsof10repetitionsofpushups,jumpsquats,benchpressandshoulderpress.Donotrest

betweenexercisesandrestonlyoneminuteaftereachround.


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BurningFatandCaloriesThehighertheintensityoftheexercise,alargerpercentageofcaloriesareburnedfromcarbohydrate

stores.Highintensityweighttrainingtypicallywillburnmostitcaloriesfromcarbohydratestoresduring

theweightliftingsetoreventheentiresession.However,keepingyourheartrateelevatedthroughout

yoursessioncanhelpincreasethepercentageofcaloriesburnedfromfatstores.Althoughlower

intensityexercisesdoburnalargerpercentageofcaloriesfromfat,higherintensityexerciseburnsmore

totalcalories.Additionally,highintensityweightliftingsessionsaremoreeffectiveatkeepingyour

metabolismelevatedpostworkoutthanlowerintensityweightliftingsessions,essentiallyburningmore

totalcaloriesandmorecaloriesfromfatstores.

CortisolProblems

Cortisol, a glucocorticoid (steroid hormone), is produced from cholesterol in the two adrenal glands located on top ofeach kidney. It is normally released in response to events and circumstances such as waking up in the morning,exercising, and acute stress. Cortisols far-reaching, systemic effects play many roles in the bodys effort to carry outits processes and maintain homeostasis.

Of interest to the dietetics community, cortisol also plays an important role in human nutrition. It regulates energy byselecting the right type and amount of substrate (carbohydrate, fat, or protein) the body needs to meet thephysiological demands placed on it. When chronically elevated, cortisol can have deleterious effects on weight,immune function, and chronic disease risk.

Cortisol (along with its partner epinephrine) is best known for its involvement in the fight-or-flight response andtemporary increase in energy production, at the expense of processes that are not required for immediate survival.The resulting biochemical and hormonal imbalances (ideally) resolve due to a hormonally driven negative feedback

loop. The following is a typical example of how the stress response operates as its intended survival mechanism:

1.An individual is faced with a stressor.

2.A complex hormonal cascade ensues, and the adrenals secrete cortisol.

3.Cortisol prepares the body for a fight-or-flight response by flooding it with glucose, supplying an immediate energysource to large muscles.

4.Cortisol inhibits insulin production in an attempt to prevent glucose from being stored, favoring its immediate use.

5.Cortisol narrows the arteries while the epinephrine increases heart rate, both of which force blood to pump harderand faster.

6.The individual addresses and resolves the situation.

7.Hormone levels return to normal.

So whats the problem? In short, the theory is that with our ever-stressed, fast-paced lifestyle, our bodies arepumping out cortisol almost constantly, which can wreak havoc on our health. This whole-body process, mediated byhormones and the immune system, identifies cortisol as one of the many players. But isolating its role helps put intocontext the many complex mechanisms that lead to specific physiological damage.


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Whole-Body Effects of Elevated Cortisol

Blood Sugar Imbalance and DiabetesUnder stressful conditions, cortisol provides the body with glucose by tapping into protein stores via gluconeogenesisin the liver. This energy can help an individual fight or flee a stressor. However, elevated cortisol over the long termconsistently produces glucose, leading to increased blood sugar levels.

Theoretically, this mechanism can increase the risk for type 2 diabetes, although a causative factor is unknown.1Since a principal function of cortisol is to thwart the effect of insulinessentially rendering the cells insulin resistantthe body remains in a general insulin-resistant state when cortisol levels are chronically elevated. Over time, thepancreas struggles to keep up with the high demand for insulin, glucose levels in the blood remain high, the cellscannot get the sugar they need, and the cycle continues.

Weight Gain and ObesityRepeated elevation of cortisol can lead to weight gain.2 One way is via visceral fat storage. Cortisol can mobilizetriglycerides from storage and relocate them to visceral fat cells (those under the muscle, deep in the abdomen).Cortisol also aids adipocytes development into mature fat cells. The biochemical process at the cellular level has todo with enzyme control (11-hydroxysteroid dehydrogenase), which converts cortisone to cortisol in adipose tissue.More of these enzymes in the visceral fat cells may mean greater amounts of cortisol produced at the tissue level,adding insult to injury (since the adrenals are already pumping out cortisol). Also, visceral fat cells have more cortisolreceptors than subcutaneous fat.

A second way in which cortisol may be involved in weight gain goes back to the blood sugar-insulin problem.Consistently high blood glucose levels along with insulin suppression lead to cells that are starved of glucose. Butthose cells are crying out for energy, and one way to regulate is to send hunger signals to the brain. This can lead toovereating. And, of course, unused glucose is eventually stored as body fat.

Another connection is cortisols effect on appetite and cravings for high-calorie foods. Studies have demonstrated adirect association between cortisol levels and calorie intake in populations of women.3 Cortisol may directly influenceappetite and cravings by binding to hypothalamus receptors in the brain. Cortisol also indirectly influences appetite bymodulating other hormones and stress responsive factors known to stimulate appetite.

Immune System SuppressionCortisol functions to reduce inflammation in the body, which is good, but over time, these efforts to reduceinflammation also suppress the immune system. Chronic inflammation, caused by lifestyle factors such as poor diet

and stress, helps to keep cortisol levels soaring, wreaking havoc on the immune system. An unchecked immunesystem responding to unabated inflammation can lead to myriad problems: an increased susceptibility to colds andother illnesses, an increased risk of cancer, the tendency to develop food allergies, an increased risk of anassortment of gastrointestinal issues (because a healthy intestine is dependent on a healthy immune system), andpossibly an increased risk of autoimmune disease.4,5

Gastrointestinal ProblemsCortisol activates the sympathetic nervous system, causing all of the physiologic responses previously described. Asa rule, the parasympathetic nervous system must then be suppressed, since the two systems cannot operatesimultaneously. The parasympathetic nervous system is stimulated during quiet activities such as eating, which isimportant because for the body to best use food energy, enzymes and hormones controlling digestion and absorptionmust be working at their peak performance.

Imagine what goes on in a cortisol-flooded, stressed-out body when food is consumed: Digestion and absorption are

compromised, indigestion develops, and the mucosal lining becomes irritated and inflamed. This may sound familiar.Ulcers are more common during stressful times, and many people with irritable bowel syndrome and colitis reportimprovement in their symptoms when they master stress management.5 And, of course, the resulting mucosalinflammation leads to the increased production of cortisol, and the cycle continues as the body becomes increasinglytaxed.4

Cardiovascular DiseaseAs weve seen, cortisol constricts blood vessels and increases blood pressure to enhance the delivery of oxygenatedblood. This is advantageous for fight-or-flight situations but not perpetually. Over time, such arterial constriction andhigh blood pressure can lead to vessel damage and plaque buildupthe perfect scenario for a heart attack. This may


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explain why stressed-out type A (and the newly recognized type D) personalities are at significantly greater risk forheart disease than the more relaxed type B personalities.6

Fertility ProblemsElevated cortisol relating to prolonged stress can lend itself to erectile dysfunction or the disruption of normalovulation and menstrual cycles. Furthermore, the androgenic sex hormones are produced in the same glands ascortisol and epinephrine, so excess cortisol production may hamper optimal production of these sex hormones.5

Other IssuesLong-term stress and elevated cortisol may also be linked to insomnia, chronic fatigue syndrome, thyroid disorders,dementia, depression, and other conditions.4,5

Assessing Cortisol LevelsThe adrenal stress index (ASI), a salivary test, is the preferred test for adrenal function and a well-accepted,noninvasive, reliable indication of cortisol levels.7-10 However, a trained professional should interpret the resultsbecause factors such as age, gender, timing with the menstrual cycle, pregnancy, lactation, smoking, medications,medical conditions, caffeine and alcohol consumption, caloric intake, and other test results (particularly relatedhormone tests such as sex hormone levels) will contextualize the significance and meaning of the measurement.9,10

The ASI is available as a home kit. Four saliva samples are taken at specific times and then shipped to a laboratoryfor analysis. Conveniently, in addition to measuring the adrenal hormones cortisol and dehydroepiandrosterone, thesame test also measures antibodies to gliadin, often used as a marker for intestinal inflammation, Candida infections,and sensitivity to gluten-containing grains. (Note that this test cannot diagnose gluten sensitivity definitively.)7

A blood cortisol test is available, but it is considered inferior to the salivary test for three reasons: It tests cortisollevels only at one given point in time, which provides less information than levels at four times (which revealsimportant imbalances); the blood test itself (or simply going to the doctor) can stress a person enough to cause acortisol surge; and it is considered less sensitive because it measures the total hormone level as opposed to specificcomponents.5

The Good NewsSo far, it may seem as though stressed-out folks are destined for failed health despite their best intentions.Fortunately, there is much we can do for our clients (and ourselves) to reverse the path of destruction. The bestapproach to keeping cortisol levels at bay is mastering stress management and optimizing diet.

Stress ManagementFirst, regardless of our scope of practice, we can always recommend strategies for effective stress management.Books such as Woodson Merrells The Sourcehave some powerful yet commonsense, evidence-based advice forde-stressing and regaining optimal health. Some strategies include getting more and better quality sleep, breathwork, acupuncture, cardio/resistance/relaxation exercises, and addressing psychological/emotional issues.Minimizing stress may require a team approach; we can acknowledge its importance and leave the details to theexperts.

The Anti-Inflammatory DietSystemic inflammation, as noted previously, causes elevated cortisol levels. If we can naturally decreaseinflammation in the body and minimize stress, decreased cortisol levels should follow, resulting in decreased chronicdisease risk and improved wellness. The biochemical processes leading to and abating inflammation are complexand multi-faceted, but as experts in diet and lifestyle, we can make a significant difference.

Like any diet designed to manage a condition, there is no one perfect anti-inflammatory diet. However, based onknown properties of foods and clinical research, we can devise a generally low-inflammatory diet and tweak it overtime. Obviously, maximizing the anti-inflammatory foods and minimizing the proinflammatory ones is a big steptoward controlling inflammation. Incidentally, dietary strategies for controlling inflammation may also help with adrenalsupport in general, since diet can directly affect adrenal burden (eg, cortisol is released in response to metabolicdemands).

Since lifestyle factors are generally the most significant modulators of inflammation, nutrition professionals can makea huge difference in our clients and patients overall health.4 The following is a general list of diet and lifestyle factorsbelieved to be the most significant contributors to inflammation:


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high glycemic load;

saturated and trans fatty acids;

caffeine;

alcohol in excess;

insufficient intake of micronutrients and antioxidants;

a low-fiber diet;

a sedentary lifestyle; and

overweight.4

To minimize inflammation, the following are recommended:

a low glycemic load diet;

elimination of trans fats and minimal intake of saturated fats;

elimination or reduction of caffeine;

alcohol in moderation or not at all;

boosting consumption of whole plant foods to maximize intake of fiber, antioxidants, and phytonutrients: withvegetables, fruits, whole intact grains, nuts, seeds, and beans; meeting recommended intake of omega-3 fatty acids (may be best measured as a ratio to omega-6 fatty acids);

regular exercise; and

probiotics, if warranted.

Clearly, these are merely guidelines. Therapeutic nutritional recommendations need to be customized for eachindividuals condition, preferences, and goals.

Note that while medications such as nonsteroidal anti-inflammatory drugs temporarily alleviate inflammation,hundreds of studies have demonstrated that long-term use can cause damage over time and even exacerbatesystemic inflammation.

SummaryCortisol is a fascinating hormone that is important to nutrition science on many levels. Understanding the sciencebehind it, including its behaviors and relationships to other biochemical components, the immune system, and healthoutcomes, is crucial to our success in treating people who seek dietary intervention for stress, illness, fatigue, and

other common complaints.

Implementation of targeted dietary and lifestyle approaches is an extremely powerful way to reduce stress, minimizeinflammation, and reduce the risk for illness and chronic disease. True, the many biochemical processes involvingcortisol and other hormones, stress, and inflammation and their impact on health and disease risk are complex andelaborate. The therapeutic diet and lifestyle strategies, however, are not. The more we learn about the way the bodyresponds to the demands placed on it, as well as its extraordinary healing power, the more we are valued asprofessionals who can effectively change peoples lives by improving health, inspiring change, and increasinglongevity.


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