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What is Science Based Fitness?

Your free- source of information, news, and deep dive into the latest science in the world or fitness and health. We dive deep into the literature and debunk a lot of fake claims. Also, providing helpful tips and workouts to improve your health and quality of life. 

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Month: August 2023

N-Acetylcysteine

Posted on by amwaltamath
N-Acetylcysteine

Immunity protection and possible safe measure for COVID 

NAC

NAC

N-Acetylcysteine

Immunity protection and possible safe measure against COVID 

NAC has antioxidant, anti-inflammatory and immune-modulating characteristics that may prove beneficial in the treatment and prevention of SARS-Cov-2. Nac may help women with PCOS, and is protective against many other diseases. NAC is safe with a very low toxicity rate, is commercially accessible and inexpensive. N-acetylcysteine is composed of cysteine, which is an amino acid found in mostly chicken, turkey, meats, garlic, yogurt and eggs. The primary benefit to NAC other than mucous secretion control is by increasing glutathione. Glutathione is an antioxidant in plants capable of preventing damage to important cellular components and protect against free radicals. 

Since NAC is a precursor to glutathione, NAC has shown to reduce cell damage and liver disease, improve insulin sensitivity, reduce symptoms of Parkinson’s disease, prevent cancer progression, and may help treat neurological disorders including obsessive compulsive disorder. There’s significant improvements in addiction behavior and NAC treatment. Supplementation of N-acetylcystine has shown decreased cravings. 

In a small crossover study (n = 13), designed to determine tolerability and safety, participants (currently abstaining from cocaine use) were given 2400 mg of NAC or placebo over 2 days. Four days later, participants were crossed over to the alternative arm. Whereas there was no between-group change in reduction of cravings compared with placebo, the within-group analysis showed that the NAC group had a significant reduction in cravings, withdrawals and self-reported use compared with baseline, which was not seen in the placebo group. Whereas this study did not aim to investigate efficacy, a signal was found that provided some evidence to justify further research.

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Ashwagandha

The health claims for ashwagandha range from increase in male testosterone to sleep improvements and less stress but are these claims true or false.

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Citations

MDPI and ACS Style

Tenório, M.C.d.S.; Graciliano, N.G.; Moura, F.A.; Oliveira, A.C.M.d.; Goulart, M.O.F. N-Acetylcysteine (NAC): Impacts on Human Health. Antioxidants 2021, 10, 967. https://doi.org/10.3390/antiox10060967

AMA Style

Tenório MCdS, Graciliano NG, Moura FA, Oliveira ACMd, Goulart MOF. N-Acetylcysteine (NAC): Impacts on Human Health. Antioxidants. 2021; 10(6):967. https://doi.org/10.3390/antiox10060967

Chicago/Turabian Style

Tenório, Micaely Cristina dos Santos, Nayara Gomes Graciliano, Fabiana Andréa Moura, Alane Cabral Menezes de Oliveira, and Marília Oliveira Fonseca Goulart. 2021. “N-Acetylcysteine (NAC): Impacts on Human Health” Antioxidants 10, no. 6: 967. https://doi.org/10.3390/antiox10060967

Dean O, Giorlando F, Berk M. N-acetylcysteine in psychiatry: current therapeutic evidence and potential mechanisms of action. J Psychiatry Neurosci. 2011 Mar;36(2):78-86. doi: 10.1503/jpn.100057. PMID: 21118657; PMCID: PMC3044191.

Tenório MCDS, Graciliano NG, Moura FA, Oliveira ACM, Goulart MOF. N-Acetylcysteine (NAC): Impacts on Human Health. Antioxidants (Basel). 2021 Jun 16;10(6):967. doi: 10.3390/antiox10060967. PMID: 34208683; PMCID: PMC8234027.

Anxiety

Posted on by amwaltamath

Science Based Fitness

When you control
your body

Anxiety
and Health

Anxiety can come in many forms, and often, can feel like a serious problem is going to occur or is occuring. 

Anxiety is a response to stress, and it’s caused by our fight or flight response. Our bodies react as if there’s danger, and this can be caused by our own thoughts. We might-NOT have to directly think about something in order to stimulate our fight or flight, and our own subconscious could be a larger factor. Our doubts, fears, and worries are often the root cause of our anxiety.  Some people suffer from Generalized Anxiety Disorder, (GAD) and certain conditions could trigger a panic attack. In order to understand your type of anxiety, it’s important to understand the type of stress in your life. Once you’ve identified the stress, and it becomes easier to manage your anxiety based on how you react to stress. 

Managing
Anxiety

Your doctor my prescribe an SSRI drug, which means selective serotonin reuptake inhibitors. These drugs work by increasing the level of serotonin in the body. This may work for you, but it doesn’t help get to the root of the issue. Serotonin is the “feel good” hormone, and many times anxiety isn’t necessarily due to lower levels of serotonin. However, it’s important to talk to your doctor if you’re suffering from depression. Your doctor may advise to seek aid by speaking with a therapist, which data has shown to be more effective at treating anxiety. Before you can understand your anxiety, it’s important to change some lifestyle habits. 

Lost weight

Research shows the lower BMI is associated with lower forms of stress and inflammation 

Diet

Eating a healthier diet can impact our hormones, and research shows a healthy diet can improve gut function and increase natural serotonin. 

activities

Going outside and playing a sport, running, disc golf or whatever you’re interested in can drastically reduce anxiety and manage stress more effectively. 

Challenges

Setting short term goals has been shown to decrease anxiety and stress in the body by challenging yourself. Whether is a matter of keeping your mind off from worrying by distraction, or by a healthy balance of the work/ reward mechanism in our brain. 

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Science Based Fit

Reduce
Stress

Anxiety is a response to chronic stress, and by understanding your stress, fear, or worries, it’s important to seek the root cause. Often, this isn’t easy to do alone, so it’s recommended to speak to a therapist. It’s also important to introduce some changes in your lifestyle, and do things you love and enjoy. You should seek things that bring you energy and not drain you. 

  • Limit Alcohol and do not consume in excess
  • Reduce or eliminate caffeine for a couple of weeks
  • Cardio and stretching
  • Focus on sleep
  • Reduce phone time and limit the news
  • Talk to friends about your experiences with stress

Disclaimer

Information provided is used as a learning tool, and should not be taken as advice. You should always consult with your primary physician before training or starting a new diet.

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