{"id":151685,"date":"2023-10-31T19:09:10","date_gmt":"2023-10-31T23:09:10","guid":{"rendered":"https:\/\/effectsofanxiety.net\/?p=151685"},"modified":"2023-10-31T13:09:42","modified_gmt":"2023-10-31T17:09:42","slug":"preventing-exercise-induced-oxidative-stress-with-watercress","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/151685","title":{"rendered":"Preventing Exercise-Induced Oxidative Stress with Watercress"},"content":{"rendered":"<div class=\"jetpack-video-wrapper\"><iframe loading=\"lazy\" title=\"Preventing Exercise-Induced Oxidative Stress with Watercress\" width=\"660\" height=\"371\" src=\"https:\/\/www.youtube.com\/embed\/lrPnRNX415o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\r\n\r\n&nbsp;\r\n\r\n“Exercise Stress and Watercress” If oxidizing glucose to produce\r\nenergy for our bodies is so messy, creating free radicals the\r\nway cars burn their fuel produces combustion by-products\r\nout the exhaust, even if we’re just idling,\r\nliving our day-to-day lives, what if we rev up our lives and start\r\nexercising, really start burning fuel? Then we create more free radicals,\r\nmore oxidative stress and so need to eat even more\r\nantioxidant-rich foods. Why do we care about\r\noxidative stress? Well, it’s “implicated in virtually\r\nevery known human disease” “and there is an increasing body of evidence linking\r\nfree radical production to the process of aging”. Why? Because free radicals\r\ncan damage DNA, our very genetic code. Well if free radicals damage DNA, and exercise produces free radicals, does physical activity induce DNA damage if we don’t have enough antioxidants\r\nin our system to douse the radicals? Yes, in fact, ultra-marathoners\r\nshow evidence of DNA damage in about 10% of their cells\r\ntested during a race, which may last for up to\r\ntwo weeks after a marathon.\r\n\r\n&nbsp;\r\n\r\nBut what about just\r\nshort bouts of exercise? We didn’t know until recently. After just 5 minutes of\r\nmoderate or intense cycling, you can get an uptick in DNA damage. We think it’s the oxidative stress, but “regardless of the mechanism\r\nof exercise-induced DNA damage” “the fact that a very short\r\nbout of high-intensity exercise” “can cause an increase\r\nin damage to DNA” “is a cause for concern.” But we can block oxidative damage with antioxidant-rich foods. Of course when drug and supplement\r\ncompanies hear antioxidant-rich foods they think, pills! You can’t make billions on broccoli, so “Pharmacological antioxidant\r\nvitamins have been investigated” “for a prophylactic effect against\r\nexercise-induced oxidative stress.” However, large doses\r\nare often required and in pill form may ironically\r\nlead to a state of pro-oxidation and even more oxidative damage.\r\n\r\n&nbsp;\r\n\r\nFor example, guys doing arm curls\r\ntaking 500 mg of vitamin C appeared to have more muscle damage, inflammation, and oxidative stress. So, instead of vitamin supplementation, how about supplementation with watercress, the badass of the broccoli family? What if two hours before exercise\r\nyou eat a serving of raw watercress, then get thrown on a treadmill whose slope gets cranked up higher\r\nand higher until you basically collapse? In the control group, without\r\nthe watercress preload, which I imagine would\r\ndescribe most athletes, here’s the amount of free radicals\r\nin their bloodstream at rest and after exhaustive exercise, which is what you’d expect. So, if you eat a super-healthy\r\nantioxidant-packed plant food like watercress before you exercise\r\ncan you blunt this effect? Even better. You end up\r\nbetter than you started! At rest after the watercress, you may\r\nstart out with fewer free radicals, but only when you stress\r\nyour body to exhaustion can you see the watercress really\r\nflex its antioxidant muscle. So, what happens to DNA damage? Well in a test tube, you take\r\nsome human blood cells bathed in free radicals you can\r\nreduce the DNA damage it causes by 70% within minutes of dripping\r\nsome watercress on them.\r\n\r\n&nbsp;\r\n\r\n<img decoding=\"async\" src=\"https:\/\/images.pexels.com\/photos\/3754243\/pexels-photo-3754243.jpeg?auto=compress&amp;cs=tinysrgb&amp;h=650&amp;w=940\" \/>\r\n\r\n&nbsp;\r\n\r\nBut does that happen within the human body if you just eat it? We didn’t know until recently. If you exercise without\r\nwatercress in your system, DNA damage shoots up, but if you’ve been eating a single\r\nserving a day for two months your body’s so juiced up\r\non green leafy goodness no significant damage after punishing yourself\r\non the treadmill. So, a healthy diet can\r\nyou can get all the benefits of strenuous exercise\r\nwithout the potential risks? We know regular physical exercise — a key component of a healthy lifestyle, but it can elicit oxidative stress. To reduce that stress\r\nsome have suggested pills to improve one’s\r\nantioxidant defense system, but “those eating more plant-based\r\ndiets may naturally” “have an enhanced antioxidant defense system” without pills to counter\r\nexercise-induced oxidative stress due to the increased\r\nquantities of plants.\r\n\r\n&nbsp;\r\n\r\nRemember plant foods’ average\r\n64 times more antioxidants than meat, fish, eggs, and dairy. And on top of that the\r\nanimal protein itself can have a pro-oxidant effect. But look, anyone eating sufficient\r\nquantities of whole healthy plant foods could plausibly reach\r\nan antioxidant status similar to those eating vegetarians. It’s not just about what\r\nyou’re eating less of, saturated fat and cholesterol, but what you’re eating more of,\r\nthe phytonutrients. Whether it’s about training longer or living longer, we’ve got to eat more plants.\r\n\r\n<a href=\"https:\/\/www.youtube.com\/watch?v=lrPnRNX415o\" target=\"_blank\" rel=\"noopener\">As found on YouTube<\/a>\r\n\r\n15 Modules Of Intimate Video Training With <a href=\"http:\/\/flywait.awakenedm.hop.clickbank.net\/\">Dr. Joe Vitale<\/a> – You’re getting simple and proven steps to unlock the Awakened Millionaire Mindset: giving you a path to MORE money, \u2026\r\n\r\n<a href=\"http:\/\/flywait.awakenedm.hop.clickbank.net\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/i.ibb.co\/4gfX2Qc\/download-2k.jpg\" alt=\"download-2k\" width=\"283\" height=\"180\" border=\"0\" \/><\/a>","protected":false},"excerpt":{"rendered":"<p>&nbsp; “Exercise Stress and Watercress” If oxidizing glucose to produce energy for our bodies is so messy, creating free radicals the way cars burn their fuel produces combustion by-products out the exhaust, even if we’re just idling, living our day-to-day lives, what if we rev up our lives and start exercising, really start burning fuel? &hellip; <a href=\"https:\/\/effectsofanxiety.net\/archives\/151685\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Preventing Exercise-Induced Oxidative Stress with Watercress<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":151684,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,409],"tags":[4007,61005,61006,61003,56359,60983,6418,60991,6417,43619,38081,60992,43622,60984,43623,4507,1899,5922,37839,60988,6551,41850,4001,60996,60995,60993,39028,60979,61000,43621,56356,60998,61004,55354,34052,4337,60980,35832,60982,33877,60986,61002],"class_list":["post-151685","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-getting-help","category-health","tag-aging","tag-animal-fat","tag-animal-products","tag-animal-protein","tag-antioxidants","tag-athletes","tag-beef","tag-broccoli","tag-cheese","tag-chicken","tag-cholesterol","tag-cruciferous-vegetables","tag-dairy","tag-dna-damage","tag-eggs","tag-exercise","tag-fat","tag-fish","tag-inflammation","tag-lifespan","tag-meat","tag-medications","tag-milk","tag-muscle-health","tag-muscle-inflammation","tag-muscle-strength","tag-oxidative-stress","tag-plant-based-diets","tag-pork","tag-poultry","tag-protein","tag-red-meat-2","tag-saturated-fat","tag-seafood","tag-supplements","tag-turkey","tag-vegans","tag-vegetables","tag-vegetarians","tag-vitamin-c","tag-watercress","tag-yogurt"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/effectsofanxiety.net\/wp-content\/uploads\/2023\/10\/htmlF_IMG_654121ee795bc.jpg","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/151685"}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=151685"}],"version-history":[{"count":2,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/151685\/revisions"}],"predecessor-version":[{"id":151691,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/151685\/revisions\/151691"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media\/151684"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=151685"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=151685"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=151685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}