Free radicals and your health

By Leonid Magidenko, MD.

Latest medical research has revealed that free radicals present a significantly negative influence on human health (they accelerate aging processes, interfere with growth of muscles, promote occurrences and development of diseases such as arthritis, atherosclerosis, etc.). This is caused by hyperactive molecules which seriously harm cells, producing chain reactions that oxidize and consequently collapse various parts of the same cells.

 

Free radicals are molecules with a free or unpaired electron. The molecule aspires to retain an even amount of electrons and pulls out an electron from another molecule, which in turn causes the “injured” molecule to become a free radical itself. Through this process, a chain reaction destruction of biological tissue is born. A category of free radicals includes: hydrogen-based, peroxide-based, and anion-based radicals, as well as peroxide of hydrogen and single-cell molecular oxygen.

 

As hyperactive connections, free radicals are formed under radioactivity present in air pollution, tobacco smoke, and within the body itself, via chemical reactions resulting from normal splitting of fat and fiber molecules.

 

Usually, muscle tissue itself is capable of coping with metabolic stresses. However, during highly intensive exercises, the energy-generating system forms hyperactive free radicals of oxygen in such quantities that may pose danger. If they break cellular membranes damages the DNA, or the ribosomal RNA, collecting amino acids in a circuit of muscle tissue, slowing the growth of muscular tissue.

 

The risk significantly increases even during engagement in aerobics. During aerobic workouts, consumption of oxygen increases by 20-30 times as compared to the time of rest, thereby increasing the number of free radicals by up to 300%. Moreover, free radicals continue their destructive work even after the completion of an exercise routine.

 

However free radicals are not too impregnable. Their pernicious action can be reduced up to a minimum by means of implementation of antioxidants.

 

What are antioxidants? It is best to characterize them as “protective nutrients,” and although their role is often debated in the field, it has been proven that they protect the body from negative influence of free radicals. An antioxidant connects with a free radical and sets a barrier to the destructive actions of a superfluous electron. By means of fermentable protective system, the body transforms cellular oxidizer into water (a non radical). Moreover, concentration of free radicals decreases also due to specialized antioxidants – “trash baskets.”

 

The most popular antioxidants are the following: beta-carotene, Vitamin E, and Vitamin C. However, recently scientists discovered more powerful protective substances – many of them exist in various plants. It is best to take antioxidants as part of a complex: this approach is called antioxidant synergy.

It is considered that long distance runners, bicyclists, swimmers, and participants in aerobics are exposed to the prevalent risk. Bodybuilders – both beginners and professionals – are also vulnerable for free radicals, and therefore require additional antioxidants.

 

Powerful antioxidants, found in plants, are called polyphenols. Currently the most popular are the following: Siberian ginseng (adaptogen), Ginkgo Biloba(stimulator of brain activity), milk thistle (protects the liver), Curcumin (anti-inflammatory action), and Bilberry (sight, rheumatoid arthritis). Besides possessing its main properties, the above plaints are also antioxidant agents.

 

In grassy extracts, bioactive components are released from cellular walls – consequently they are easily absorbed by the body. In order for the supplements to yield a maximal effect, it should contain strictly standardized quantity of bioactive substances: the Siberian ginseng – 0.5% Eleutherococcus senticosus, Ginkgo Biloba — 24%Flavoglycosides, Milk thistle – 80%Sylimarin,Turmeric — at minimum 80% Curcumins, Bilberry — 25% antocianidins. It is necessary to choose only such herbal supplements which exactly follow these figures.

 

Currently there are many antioxidant agents available and their extraction is considered rather uncomplicated. Besides popular antioxidants such as beta-carotene, Vitamin C, and Vitamin E, many other agents also exist: lycopene, Coenzyme q10, N Acetyl-Cysteine, selenium, Lipoic acid, Bioflavonoids, polyphenols, antocianidins and Curcumins. A complex from various antioxidants and a diet rich in vegetables and fruits, is the most reliable protection against free radicals. It is necessary to remember that free radicals are especially dangerous during physical exercising and thereafter, and therefore it is best to consume antioxidant cocktails before a physical workout and immediately after a physical workout. This will neutralize the harm caused by free radicals, decrease pain in muscles, and additives of creatine, glutamine, and other amino acids will work more effectively.

 

Experts advise the following daily combination of antioxidants: at least 300 mg of Vitamin C (ascorbic acid), 800 IU Vitamin E, and 500 mg polyphenols of green tea and extract of grape seeds, 250 mg Sylimarinfrom an extract of a Milk thistle. When the intensity of physical workouts is at its maximum, it is advised to increase each doze by approximately 30% and add to the combination antioxidants such as Curcumins, Milk thistle and N-Acetyl Cysteine. It is important to remember that antioxidants should be taken with food. Antioxidants must exist as one of the most important items within a sports diet. Moreover, antioxidants are important for preservation of health as a whole.