Danish researchers have published an analysis of all the scientific literature on the effects of sport on various diseases. Result: sport can treat 26 different diseases. Note that the word “treat” must be correctly interpreted; it is about improving the symptoms or putting the disease into remission, precisely as medication could do. For some of these pathologies, healing is possible through sport, but not all.

Depression

Researchers note that physical activity is effective against depression, acting on both the psychological and physical aspects (cerebral anti-inflammatory effect). They recommend strength sports or an alternation between strength and endurance sports but not endurance alone. The beneficial effect is directly proportional to the training frequency: sporadic training is ineffective.

Anxiety

As with depression, researchers note psychological and physical effects. On the other hand, only gentle endurance sports are recommended, such as walking, swimming, running, or cycling. Efforts should be as progressive as possible throughout the sessions, starting with sessions of around ten minutes up to 30 minutes.

Stress Is Also Listed Among The Diseases

The effects and advice are the same as for anxiety.

Schizophrenia

Researchers indicate that symptoms of the disease decrease significantly when the amount of weekly physical exercise totals approximately 1 hour and 30 minutes of moderate to vigorous intensity exercise. Endurance efforts are the best documented and, a priori, the best adapted.

Senile Dementia

Scientific evidence of the effect of sport is more in favor of prevention than treatment for diseases, with an improvement in cognitive abilities. One hour three times a week is well suited. There is no sport whose effects are better documented than another currently. It is recommended that you do an activity adapted to your abilities.

Parkinson’s Disease

All symptoms can be improved by practicing sports. All sports seem beneficial, but weight training and balance work give better results.

Multiple Sclerosis

The best results are obtained with bodybuilding, which is strongly recommended if the degree of disability allows it. Note that sports can cause a temporary worsening of symptoms. This is a normal phenomenon. For more information on this disease, you can turn to my book.

Obesity Is Among Most Neglected Diseases

Sport is effective. It is recommended to combine strength training and endurance activity. The desired goal should be one hour of sport every day.

Hyperlipidemia (High Cholesterol And Triglycerides)

Studies show a significant benefit from sport, independent of any weight loss. Both endurance and strength sports are adequate, but the total volume must reach a certain amount for the effects to be significant: at least 2 hours of sport per week. It is advisable to aim for physical activity for one hour per day, five days per week.

Metabolic Syndrome (Or Insulin Resistance Syndrome Or Pre-Diabetes)

The advice is the same as for hyperlipidemia.

Polycystic Ovary Syndrome

Studies have shown that sport has a positive effect on all the symptoms of polycystic ovarian syndrome: insulin resistance, weight, and ease of ovulation. Normalization of hormonal production and associated symptoms. As for hyperlipidemia, it is recommended to significantly exceed the recommendations made to the “healthy” population. Researchers suggest sixty minutes of sport per day. Any activity can be done and produce results.

Type 2 Diabetes

The effects of sport are comparable to those of the reference drug, metformin. The most effective way to exercise against diabetes seems to be to do a strength sport (bodybuilding type) alternating with an endurance sport. The weekly duration must be more significant than 150 minutes.

Type 1 Diabetes

Sport does not allow you to do without insulin but can reduce the need for it, facilitate blood sugar management, and reduce complications. Moderate-intensity efforts are recommended over excessively intense efforts, which can trigger hypoglycemia more easily. Monitoring your blood sugar levels carefully and regularly in your practice is advisable.

Cerebral apoplexy

As soon as possible after the incident, it is recommended to do walking and cardiorespiratory efforts (short run, cycle, etc.). Sport acts by facilitating brain recovery.

High Blood Pressure Is Common Among Diseases

Both endurance and strength sports are effective in lowering blood pressure. Be careful, however, because intense exercise can cause an average but substantial increase in blood pressure, triggering a cardiovascular incident. If hypertension is more significant than 18/10, it is recommended to start with activities that are not too intense (endurance). Medical follow-up is also recommended in this case.

Coronary Insufficiency

The sport would profoundly affect the heart and vessels by reducing the tendency for blood clots and improving vascular health and the need for oxygen. It is recommended to carry out an exercise test with a cardiologist, in addition to checking any contraindications, before setting up a sports program whose intensity should be between 50 and 80% of the result of the stress test. ‘effort. Endurance sports are recommended for 20 to 60 minutes 3 to 5 times weekly.

Heart Attack Is Top Among Diseases

In the short term, sport reduces heart attack symptoms and improves quality of life. In the long term (more than a year), it decreases mortality. As with coronary insufficiency, a stress test with a cardiologist should be done before implementing an exercise program. He will also check the absence of contraindications. The type of sport practiced does not matter, but you should start with a low intensity and gradually increase to sessions of 30 minutes 2 to 3 times a week.

Intermittent Claudication

Sport is very effective in reducing pain and increasing walking capacity. The results are at least equal to or better than operations or angioplasty, minus the risks. Walking is recommended as follows: walk until the pain begins. Rest a little while the pain subsides, then start walking again. The duration of the training should be at least 30 minutes 3 times a week.

Chronic Obstructive Pulmonary Disease (COPD)

Sport works effectively to improve the symptoms of COPD. Exercise is even more effective when you stop smoking at the same time. Both strength and endurance sports seem adequate, with a more exciting effect from bodybuilding. Oxygen can be used simultaneously as exercise when tissue oxygen saturation is less than 90%. Otherwise, we limit its use to the end of the session.

Asthma

The sport would be effective in reducing the frequency of asthma attacks. Moderate-intensity endurance sports would be the most effective: running, cycling, ball games, and swimming. But swimming would be the most compelling sport. It is recommended to be progressive until you reach at least 45 minutes and three weekly workouts.

Cystic Fibrosis

Sport improves the fluidity of bronchial mucus and, therefore, its elimination spontaneously and during physiotherapy sessions. It also helps maintain lung capacity. All types of sports are beneficial.

Osteoarthritis

Both strength and endurance sports effectively reduce pain and increase mobility in osteoarthritis cases. Researchers note that physical activity does not necessarily have to work the painful joint to achieve benefits.

Osteoporosis

Lack of muscle activity is a direct cause of osteoporosis. Sport is, therefore, a particularly effective treatment. Training should consist of weight training sessions alternating with sessions aimed at working on balance. Muscles and bones become more robust, and the risk of falling (and therefore fracture) is significantly reduced.

Back Pain

The back pain in question here is that of “lumbago.” All sports effectively relieve this pain, but those that work the lumbar and abdominal areas are the most effective. Bodybuilding or core exercises are, therefore, excellent.

Rheumatoid Arthritis

Sport is beneficial against inflammation and pain at all stages of the disease, but limiting the stress on the joints that are destroyed or attacked is recommended. Cycling or swimming are often suitable. However, researchers also recommend doing weight training, including on limbs whose joints are attacked, to limit complications and muscle loss, but in a very gradual manner.

Cancer

Sport reduces the risk of cancer or relapse after cancer. If cancer is under treatment, it can reduce side effects such as fatigue and increase the chances of treatment success, particularly by strengthening immunity. Strength sports are the most effective and can be practiced alternately with endurance sports. However, sport is not recommended when white or red blood cells are too low; medical advice is therefore recommended.

Read Also: Collagen In Bodybuilding: Scientifically Proven Effects

Excess iron in the body, revealed by a high ferritin blood level, can affect our health. However, it is possible to slow down the absorption of this trace element through judicious food choices.

Ferritinemia, A Reflection Of The Body’s Iron Stocks

Ferritin is a protein that allows iron to be stored inside our cells. To assess a person’s iron status, we generally measure the level of ferritin circulating in the blood. This value, called serum ferritin, is considered normal when it is between 30 and 300 μg/L for men and 15 to 200 μg/L for women. Beyond that, we speak of hyperferritinemia.

The Distribution Of Iron In The Body

Our body contains 3 to 4g of iron, a trace element necessary for its functioning. The majority, up to 2 to 2.5g, is present in hemoglobin. This protein contained in red blood cells helps transport oxygen in the blood to supply the organs. Macrophages, cells of the immune system, as well as liver cells, also contain around 0.5 to 1g of iron. The remaining half a gram of iron is incorporated into ferritin, myoglobin – a muscle protein which stores oxygen – and within various enzymes involved in cellular respiration.’

Iron Metabolism Operates In A Closed Circuit

Iron metabolism is unique in that it takes place almost entirely in a closed circuit. A large proportion of the iron used by the body is obtained by recycling cells at the end of their life. Thus, we only absorb and eliminate a very modest amount of iron, around 1 mg each day. Our body does not have a specific mechanism to manage a surplus of this trace element. Iron losses occur mainly through desquamation of the intestinal epithelium or during menstruation in women. Exceptional blood loss, during an injury for example, also causes iron loss.

Reasons For High Ferritin Level

While a lack of iron is harmful because of the anemia it causes, an excess is not desirable either. Several situations are conducive to the accumulation of iron within the body. Some people carry a genetic mutation that leads to increased absorption. This condition, hereditary hemochromatosis, results in chronic fatigue and can cause dysfunctions in different organs (liver, pancreas, heart, etc.). People receiving multiple blood transfusions are also at risk of excess iron. A diet rich in animal products or taking iron-based food supplements also promotes hyperferritinemia. 

High Ferritin Level: A Warning Sign

Numerous data suggest that an excess store of iron in the body is associated with several health problems. Studies have demonstrated a link between high ferritin levels and the risk of hypertension, disturbances in lipid and glucose metabolism, or excess fat in the abdominal area. A meta-analysis of observational studies that gathered information from more than 56,000 people showed that hyperferritinemia is also associated with metabolic syndrome, a condition that combines several of these risk factors.

Ferritin measurement could be a predictive tool for type 2 diabetes, making it possible to identify people at risk and thus intervene early to prevent its onset. An excess of iron in the body could also promote the occurrence of cancer, particularly in the liver. People suffering from hemochromatosis are therefore particularly vulnerable to this type of disease.

Adjust Your Diet To Combat Excess Iron

Since our body does not have a mechanism to get rid of excess iron, it may be useful to limit its intake in cases of hyperferritinemia. To do this, several dietary levers can be activated.

Limit Meat Consumption To Control High Ferritin Level

Meat contains a form of iron that is more easily absorbed than that contained in plants. This is heme iron from red blood cells and myoglobin, absorbed by our intestine at a rate of 20 to 30%. The non-heme iron present in plants is less bioavailable, and its assimilation only reaches 1 to 10% depending on the other components of the meal. Certain compounds will facilitate its absorption, while others limit it.

Meat Facilitates The Absorption Of Plant Iron

Meat not only provides high bioavailability of iron: but it also stimulates the absorption of nonheme iron. Adding chicken, beef, or fish to corn flour increases it by two to three times. The fraction of meat responsible for this phenomenon has not been formally identified. The products of digestion of muscle tissue, and in particular protein fragments containing cysteine, could be responsible. Meat also facilitates the assimilation of non-heme iron by stimulating the production of acid in the stomach.

Take Advantage Of The Low Bioavailability Of Ferritin In Eggs

To benefit from a sufficient quantity of protein, meat can partly be replaced by eggs. They contain iron, mainly in the yolk, but it is poorly bioavailable. The blackish tint which sometimes appears at the edge of the yolk in the event of prolonged cooking indicates the formation of iron sulfide, a form in which the trace element cannot be assimilated by the body. Adding eggs to a preparation also reduces the absorption of iron contained in other ingredients.

Avoid Excess Vitamin C And Other Organic Acids

Acids tend to promote iron assimilation. The plant iron that we absorb is in the form of ferric iron (Fe 3+ ), which is insoluble. It must be transformed into ferrous iron (Fe 2+ ) to be taken up by intestinal cells. Gastric secretions contain hydrochloric acid which ensures this reaction. People who suffer from achlorhydria, a situation characterized by a deficit in acid production in the stomach, are therefore prone to iron deficiency. 

However, there is no question of trying to reduce gastric secretions, as this has many negative repercussions on health. However, it is possible to avoid overusing certain acidic compounds, such as ascorbic acid or vitamin C. It significantly increases the absorption of nonheme iron, just like malic acid, citric acid, or tartaric acid.

Moderate Your Vitamin A Intake

Vitamin C is not the only vitamin to aid iron absorption. A study conducted in Venezuela showed that the addition of vitamin A, a nutrient abundant in the liver, in particular, increases iron absorption by two for rice, 0.8 for wheat, and 1.4 for corn. The addition of β-carotene, the precursor of this vitamin present in fruits and vegetables, increases iron absorption by more than three times for rice and by 1.8 times for wheat and corn.

Alcohol Consumption Promotes Hyperferritinemia

Studies in population samples have shown that the body’s ferritin levels increase with alcohol consumption. Regular consumption of alcohol therefore promotes iron overload.  In people with hemochromatosis, excess alcohol accentuates the signs of the disease and increases the risk of developing cirrhosis or liver cancer.

Alcohol Blocks The Regulatory Mechanism Of Iron Assimilation

The ability of alcohol to increase iron absorption relies primarily on its inhibitory effect on the production of a compound, hepcidin. This protein produced in the liver regulates the amount of iron that enters the body. When iron intake is too high, hepcidin blocks the action of ferroportin, a protein that allows iron to leave the intestinal cell that took it up and thus enter the blood circulation. The iron then remains trapped and is not added to the available stock. When hepcidin production is reduced following alcohol ingestion, iron is massively absorbed. It is also this regulatory mechanism that is altered by the genetic mutations responsible for hemochromatosis.

Certain Foods Inhibit Iron Absorption

While certain foods contain compounds that facilitate iron absorption, others, on the contrary, limit it. It is thus possible to take advantage of it to reduce iron stocks.

Foods Rich In Phytates For Ferritin

Phytates are compounds found in cereals, legumes, nuts, and oilseeds. These anti-nutrients limit the absorption of certain minerals, including iron. Adding 2 mg of phytates to a wheat flour preparation reduces iron absorption by 18%. When the dose of phytates is increased to 25mg, the reduction reaches 64%, and 82% with 250mg. Vegetarians, whose diet gives pride of place to products containing these compounds, thus have lower ferritin levels than omnivores. Vitamin C, however, has a stronger affinity for iron than phytates: its presence in a meal can therefore counter their inhibitory effect.

A Strategy To Improve The Health Of Postmenopausal Women?

Postmenopausal women could benefit from this characteristic to limit iron accumulation and thus preserve their cardiovascular health. With the cessation of menstruation, the risk of having excess iron increases. A study showed that consuming a soy protein powder rich in phytates for 6 weeks led to a drop in the blood concentration of ferritin and homocysteine, considered a marker of cardiovascular risk. 

Foods Rich In Polyphenols

Some plant foods are rich in polyphenols, compounds that react with iron in the intestine, limiting its absorption. Here again, the presence of vitamin C can neutralize this effect.

Accompany Your Meal With Tea, Coffee, Or Herbal Tea

Men who drink tea or coffee tend to have lower ferritin levels than the rest of the population. To better understand the impact of these beverages rich in polyphenols, Swiss researchers tested their effects on the absorption of iron contained in bread. The highest inhibition is obtained with black tea, reaching 79 to 94%. Peppermint reduces it by 84%, cocoa by 71%, verbena by 59%, linden by 52% and chamomile by 47%.

These drinks can therefore help limit iron intake. The classic treatment for hemochromatosis is phlebotomy or bloodletting, which involves removing part of the blood to reduce the amount of iron in the body. Consuming black tea instead of water to accompany each meal allows patients to limit iron accumulation by a third, which can extend the time interval between two procedures.

Decorate Your Dish With Spices

Spices are also rich in polyphenols. Thai researchers tested the effects of adding chili, a spice mixture including chili, paprika, and turmeric to a meal of rice and vegetables, with iron-enriched fish sauce. The addition of 4.2g of chili containing 25mg of polyphenols reduced its absorption by 38%. Turmeric did not exert such an effect, suggesting that it depends on the nature of the polyphenolic compounds present.

Neuroprotective Effects Could Be Linked To Ferritin Chelation

The benefits of phenolic compounds for our health could be explained in part by their ability to eliminate excess iron. Epigallocatechin gallate (EGCG), one of the best-studied polyphenols, is an interesting candidate for combating neurodegenerative diseases. Indeed, the accumulation of metals such as iron in the brain generates excess oxidative stress that is harmful to the organ, which would have its share of responsibility in the development of Alzheimer’s or Parkinson’s disease, for example.

Read Also: Pasta Calories For A 100g Dish

Fat tissue produces many hormonal substances called adipokines. Most of these substances are known to have harmful effects on health. However, fatty tissue can also provide benefits, mainly when practicing high-intensity physical exercises such as weight training. In this article, we will see the role that fatty tissue plays in the development of muscular strength.

Fat Promotes Muscle-Building

Fatty tissue emits various messengers, which are grouped under the generic term adipokines. One of the main adipokines is leptin, mainly known for its appetite-regulating effects, thanks to the feeling of satiety it confers. It also participates in the metabolism of glucose and lipids and is involved in immunity, reproduction, or the control of blood pressure.

It acts via receptors located on the surface of cells. Leptin also plays a crucial role in muscles, as evidenced by the abundant presence of its receptors there. Studies in animals allow us to understand better the function it fulfills there. There is a strain of mice in which the leptin-producing gene has been knocked out. 

In these animals, deficiency of this compound is associated with lower muscle mass than usual.  As part of a study carried out in Spain, researchers observed the effects of administering leptin to these animals, focusing on their muscles. They found that the intervention allowed the mice to gain muscle mass. They have uncovered some underlying mechanisms.

Anti-Catabolic Effect

Leptin blocked the action of a compound, FoxO3a. This is a transcription factor, a combination capable of governing the activity of specific genes. It activates two of them, in particular, MAFbx and MuRF1. These genes are responsible for the production of enzymes and ubiquitin ligases, which destroy muscle fibers. The administration of leptin thus made it possible to delay this phenomenon. Furthermore, the production of myostatin, a protein that opposes muscle growth, was decreased, while that of PGC-1α, which exerts beneficial effects on muscle, increased. 

Anabolic Effect

Another team confirmed the impact of leptin on muscle mass and strength. Although she did not observe a protective effect of leptin against muscle catabolism as in the previous study, she highlighted its ability to activate muscle protein synthesis, which is commonly called “anabolism.”. These data echo previous work carried out on muscle stem cell cultures. They revealed the synergy between leptin and leucine,  an amino acid with anabolic power, to regulate protein metabolism within muscles.

Control Of Muscle Contraction Force

Leptin is decisive not only for muscle mass but also for their functioning. Abnormalities in calcium flows at the level of muscle fibers were detected in mice deprived of the action of leptin, which caused premature fatigability. The work carried out by the American team revealed this type of anomaly in mice devoid of fatty tissue. In these animals, a drop in maximum contractile tension of approximately 20% was recorded in muscles containing a significant proportion of fast-twitch muscle fibers. These type II fibers are crucial in bodybuilding because they enable explosive and powerful movements.

When the researchers reintroduced fat to a portion of these animals, to the tune of approximately 10% of their mass, contractile abilities were thoroughly restored. They were able to prove that leptin secreted by adipocytes was responsible because this experiment carried out in animals that did not react to it proved unsuccessful. This work is entirely in line with observations that have always been made in the sporting field: when you lose a lot of fat (for example, in the context of cutting ), strength drops sharply, even without a change in lean muscle mass.

A Balance To Find

If the presence of fatty tissue appears crucial for muscle development and strength, its excess is, on the contrary, harmful. Being overweight leads to increased production of leptin. Analyzes have shown that its average blood concentration is just over  30 ng/ml in obese people, compared to 7.5 ng/ml in thin people. This influx of leptin causes the body to become desensitized to its action. Its receptors are produced in lower quantities, both in the brain and muscles. In these circumstances, it can no longer exert its muscular benefits optimally.

Furthermore, the increase in the volume of fats in the body promotes insulin resistance. This hormone, produced by the pancreas to regulate blood sugar, has favorable effects on muscle development. It stimulates protein synthesis and fights against their degradation. However, many weightlifters or “strong men” are overweight or even obese. This paradox could be explained by the fact that practicing intense physical activity protects against insulin resistance and leptin resistance. These athletes thus manage to obtain the benefits of high leptin levels without having all the disadvantages.

Fat Assists In Muscle Regeneration

Muscles have great regenerative capacities, which make it possible to repair damage caused by sports practice or an injury. They are based on the existence of stem cells, satellite cells located on the surface of muscle fibers. They can multiply and differentiate to replace damaged tissue. However, they do not work alone; they are notably assisted by another type of cells, fibro-adipogenic progenitors (FAP), also residents of the muscle. When intact, they are in a dormant state. In the event of muscle damage,  they begin to increase and stimulate the multiplication of stem cells, which will rebuild the muscle.

Fat Is A Reserve Of Stem Cells

In this process,  fatty tissue plays a significant role that has remained unknown for a long time. Work recently published in the journal  Nature describes it. The researchers who conducted them started from a singular observation. In the event of an injury, the proliferation of FAP present within the muscle tissue only occurs three days after its occurrence.

 However, cells of this type that are already activated are visible much earlier, within a few hours. So, where do they come from? Noting that fatty tissue located under the skin contains cells strongly resembling FAPs – a type of stem cell called adipose stromal cells or ASCs – they hypothesized. The subcutaneous fatty tissue would act as a reservoir of these cells with healing effects.

Migration Of Fatty Tissue Toward Muscle

Several experiments were conducted to test this hypothesis. One of them showed that when a muscle undergoes injury, the increase in the amount of FAP in the power goes hand in hand with the decrease in the amount of ASC in the subcutaneous fat. This first analysis argues in favor of a transfer of cells from one tissue to another. This migration was then confirmed using fluorescence labeling of the ASCs, which made it possible to visualize their infiltration within the injured muscle. It is, therefore, the fat that provides the power to the cells, which will facilitate the repair of damage in the early stages following the injury.

Protection Against Injuries

In this same study, researchers also showed that blood taken from athletes after training has a robust and attractive effect on these ASCs. It could be mediated by a messenger, GDF-15, which reflects the level of muscle fatigue. The ASCs of the fatty tissue would thus be mobilized as soon as the muscle begins to emit distress signals, with the aim of preserving its integrity and avoiding damage.

A Makeover For Aged Muscles

Fat tissue stem cells have a strong potential in terms of regeneration thanks to another mechanism. Like many cell types, they emit extracellular vesicles. These particles ensure the transfer of signal molecules (proteins, small RNA, and DNA) between cells. They arouse particular enthusiasm for regenerative medicine.  

One study examined the effects of administering extracellular vesicles from adipose tissue stem cells taken from young mice to aged mice. Animals thus treated showed fewer signs of fragility than their peers of the same age. They performed better on tests assessing their physical abilities. The quality of their muscles was improved, with more numerous and thicker fibers and fewer fatty deposits. Levels of oxidative stress and inflammation were also reduced. 

Read Also: 3 Best Moisturizing Ingredients For Curly Hair