What are Carbohydrates?

In a number of my previous articles I have stated that you should go for complex carbohydrates where possible and minimise your consumption of simple carbohydrates.  After thinking about this for some time I realised that I had never fully understood or explained the difference between the two.  That’s why today I am going to be discussing carbohydrates in greater detail.

WHAT ARE CARBOHYDRATES?

Carbohydrates are one of three macronutrients with fats and protein being the other two.  They are made from a combination of carbon, hydrogen and oxygen hence the name ‘carbo’ (meaning carbon) ‘hydrate’ (meaning water which is made from hydrogen and oxygen).  Carbohydrates are your body’s primary energy source.  If they are not needed a small amount can be stored in the liver and muscles as glycogen and the rest is stored as fat.

WHAT ARE SIMPLE CARBOHYDRATES?

Simple carbohydrates (also known as simple sugars) are chemically made of one or two sugars.  There are two main types:

1) MONOSACCHARIDES:- These are the simplest type of sugar hence the name ‘mono’ (meaning one) and ’saccharide’ (meaning sugar).  Monosaccharides are used to form more complex carbohydrates and there are three different types:
- Fructose:- This is often referred to as fruit sugar because it is found naturally in many fruits and honey (often in combination with glucose).
- Galactose:- This is formed when lactose (a disaccharide discussed below) is broken down during digestion.
- Glucose:- This is often referred to as blood sugar because it is the main carbohydrate that travels through the bloodstream.  It is found naturally in fruits, vegetables and honey.

2) DISACCHARIDES:- These are made of two monosaccharide units that are linked together hence the name ‘di’ (meaning two) and ’saccharide’ (meaning sugar).  There are many types of disaccharide and some of the most common are listed below:
- Lacctose (Glucose + Galactose):- This is often referred to as milk sugar.
- Maltose:- (Glucose + Glucose):- This is often referred to as malt sugar.
- Sucrose (Glucose and Fructose):- This is often referred to as table sugar or cane sugar.

WHAT ARE COMPLEX CARBOHYDRATES?

Complex carbohydrates are chemically made of three or more chemically linked sugars.  There are again two main types:

1) OLIGOSACCHARIDES:- These are made from a few monosaccharide units that are linked together (usually between three and ten) hence the name ‘oligo (meaning few) and ’saccharide’ (meaning sugar).  Oligosaccharides are found in various plant foods including onions and wheat.  The human digestive system struggles to break down this type of carbohydrate with 90% not being digested in the small intestine.

Apart from being a carbohydrate, oligosaccharides also act as prebiotics meaning that they support the growth of various bacteria in the large intestine (colon).  These bacteria have a number of health benefits.  For starters they are believed to produce a number of short chain fatty acids (SCFA) and small amounts some of the B-complex vitamins.  They are also thought to promote further absorption of certain minerals.

2) POLYSACCHARIDES:- These are made from longer chains of monosaccharides or disaccharides that are linked together hence the name ‘poly’ (meaning more than one) and ’saccharide’ (meaning sugar).  Although they are made from simple sugars they do not taste sweet.  There are four main main types of polysaccharide:
- Starch:- This is the stored form of carbohydrate in plants.  It can be further broken down in to rapidly digesting starch (RDS) which breaks down in to simple sugars quickly, slow digesting starch (SDS) which breaks down in to simple sugars over a longer period of time and resistant starch which passes through the small intestine and reaches the large intestine (colon) without being broken down in to simple sugars at all.  The speed at which starch is digested also depends on other factors including how processed the food is (processing generally does the same job that our digestive system would do so the more processed a food is the easier it becomes to digest), the starch structure (the arrangement of the sugar molecules that make up the starch affect how easy it is to digest) and how the starch is cooked (cooking time of pasta is believed to affect how easy it is to digest).
- Glycogen:- This is the stored form of carbohydrate in humans and animals.
- Cellulose:- An indigestible form of carbohydrate that comes from the cell walls of plants.  It is better known as dietary fibre.
- Dextrin:- This is produced when long chains of starch are digested and broken down in to shorter chains.

HOW DOES YOUR BODY USE CARBOHYDRATES?

As I mentioned above carbohydrates are your body’s primary choice when it comes to getting energy.  When you eat carbohydrates they are broken down in your digestive tract and then released into the blood as glucose which causes blood glucose levels to rise.  The rate and speed at which they rise depends upon the type of carbohydrate ingested.  Eating simple sugars or RDS causes glucose levels to increase rapidly whilst eating SDS causes sugar to be released in to the blood in a more controlled way and keeps glucose levels stable.

When your blood sugar levels rise your pancreas releases insulin, a hormone that helps your cells take glucose from the blood and either use it for energy, store it as glycogen or store it as fat.  As your body’s cells take glucose from the blood and your blood sugar levels become low your pancreas stops releasing insulin and starts releasing glucagon.  Glucagon is a hormone that helps your liver convert stored glycogen back in to glucose and release it in to the bloodstream.

If your glycogen stores become depleted your body can then convert protein and fat in to glucose through a process called gluconeogenesis.  However, this is a much more complicated and inefficient process.  On top of this fat’s primary function is to help protect the cells and vital organs whilst protein’s primary function is to help repair and build them.  If your body uses these macronutrients for energy then they cannot perform their intended functions properly.  For these reasons carbohydrates are your body’s preferred energy source.

WHY DOES IT MATTER WHICH TYPE OF CARBOHYDRATE SOURCE I CHOOSE?

So far I have explained the different types of carbohydrate and also how your body uses carbohydrates.  With the exception of fibre, oligosaccharides and resistant starch all carbohydrates end up being broken down in to sugar (glucose) which then provides your body’s cells with energy.  So if they all end up as sugar why should you worry about which type of carbohydrate you consume?

Well although all carbohydrates eventually become sugars some are digested a lot more quickly than others.  Carbohydrates that are easy to digest are released in to the blood rapidly and cause a quick surge in glucose levels.  Your body responds to this surge by releasing additional insulin which then causes your glucose levels to crash.  This can result in fluctuating energy levels, increased fat storage, poor appetite control and in the worst cases damage to your vital organs.  Constrastingly, carbohydrates that are more difficult to digest are released in to the blood slowly which means glucose levels remain relatively stable and the above problems are avoided.

Also certain carbohydrate sources are more nutritionally dense than others.  For example, table sugar provides you with carbohydrates and not much else.  However, a fruit or vegetable provides you with carbohydrates, fibre and vitamins meaning that you get much more nutritional value from a 100 calorie piece of fruit than you would from 100 calories of table sugar.  Therefore, slow digesting, nutritionally dense carbohydrates are the best choice for your body.

CARBOHYDRATE SUMMARY

In the past I referred to complex carbohydrates as those that were high in fibre, rich in vitamins and minerals and more difficult to digest.  However, after researching and writing this article I realise that this was a mistake.  Whilst this definition is true of some complex carbohydrates it is not true of them all.  All carbohydrates (with the exception of fibre, some oligosaccharides and resistant starch) are essentially sugars.  Some complex carbohydrates actually break down more quickly than simple carbohydrates.  Instead of looking at simple and complex carbohydrates we should instead be looking to consume carbohydrates that digest slowly and are rich in fibre, vitamins, minerals and other nutrients.

In my next few articles I am going to be discussing some of methods you can use to choose the best carbohydrate sources.  Until then I hope that this article has given you a good understanding of the different kinds of carbohydrates and cleared up the confusion surrounding simple and complex carbohydrates.

Now I want to hear from you guys.  Do you agree with what I have said about carbohydrates?  Are you currently consuming the right type of carbohydrates?  Let me know by leaving a comment.

Sources:
Carbohydrate Basics (How Stuff Works)
Understanding Carbohydrates (About.com)
What’s the Difference between Simple and Complex Carbohydrates? (About.com)

Kick Things Up a Notch: The Top 3 Everyday Cardio Exercises to Help You Stay Fit

Hello everyone.  Today’s article is a guest post from Nick Clipton who manages and writes for the weight gain blog: http://www.buildingbodymuscles.com/.  Nick’s blog contains lots of fantastic muscle building information and also reviews many of the top body building programs so feel free to check it out after you have finished reading.

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The importance of exercising cannot be stressed enough no matter what body type it is that you have.  The human body is made to move and if you are leading a sedentary lifestyle with hardly any exercise, there is a big possibility for you to experience health problems that you would otherwise not have with regular exercise.

How Cardio Exercises Offer More than Just Benefits for the Heart
Among the many types of exercises that you can perform on a regular basis are cardio exercises.  First up, let us try to define what this type of exercise is all about.  It is a sustained, rhythmic activity which works the large muscle groups like the legs.  The word cardio is there because the sustained activity helps elevate the heart rate – although you need to make sure that the exercises would not tire you out.

The main benefit of cardio exercise is to improve your cardiac function by preventing cardiovascular disease and reducing your blood pressure.  But unlike what many people think, cardio exercises do more than just provide benefits for the heart.

This type of exercise also:
- Helps with your weight loss program by burning calories.
- Improves the quality of sleep and endurance.

The Top 3 Everyday Cardio Exercises to Help You Stay Fit
Now that you have an idea about the benefits that you will get to have with cardio exercises, which particular activities can you do on a regular basis that will help you stay fit?

Here are the top three cardio exercises for you:

1. Walking
As far as cardio exercises are concerned, the rule is: the simpler, the better.  Walking is one of the most underrated cardio exercises there is. With the convenience offered by elevators, escalators and public transport, most people do not even get a chance to walk as they travel to and from the office.

So if you want to lead a heart-friendly life, go back to the basics and start walking again. It’s a low-impact activity that will boost your heart rate quickly. If you walk at a rate of 4mph for about 30 minutes a day, that’s already an equivalent of 170 calories burned for a 150-pound individual.

2. Running
Another cardio exercise which obviously has better impact than walking is running.  As you move from a walking pace to a running pace, you are going from a low-impact to a high-impact activity which will help burn more calories over time.

3. Other cardio exercises
You can take your pick from other cardiovascular exercises like swimming or biking. Make sure to have fun and do a combination of these three types of cardio exercises so that you won’t stick to a monotonous routine.
With these top three cardio exercises which do more than just benefit your heart, you will surely be able to gain a healthy weight and lead a healthier, fitter lifestyle in no time at all!

9 Top Tips for Maximising your Metabolism

In my last three articles I revisited the topic of boosting your metabolism discussing the effect that both food and exercise can have.  I explained that metabolism generally refers to the number of calories your body burns in a day.  It is influenced by three main things:
- Your Basal Metabolic Rate (BMR) (the number of calories you burn performing the basic functions that keep you alive).
- Your level of Physical Activity.
- The Thermic Effect of Foods that you Eat (the number of calories it takes to digest and absorb the foods you eat).

Today I would like to bring all this information together and give you nine top tips for maximising your metabolism.

1) EAT HIGH FIBRE CARBOHYDRATES:- High fibre carbohydrates are harder to digest than simple carbohydrates and therefore have a greater thermic effect.  On top of this foods that are high in fibre are generally lower in calories (because fibre itself contains zero calories), help suppress your appetite and provide you with many more fantastic benefits.  High fibre foods include fruits, vegetables and wholemeal products so where possible make sure your dietary carbohydrates come from these sources.  Not only will they help you burn slightly more calories but they will also make it easier for you to lose weight.  However, you need to make sure that you do not go overboard on the fibre.  Excessive fibre consumption has been linked with wind, diarrhea, constipation and more.

2) EAT VITAMIN RICH FOODS:- Your body relies on vitamins and minerals to perform a number of essential functions.  If you become deficient in any of the thirteen vitamins you may not be able to perform some of these functions properly which can have a negative impact on your BMR.  There are lots of vitamin rich foods including fruits, vegetables, eggs, liver and nuts.  To maximise your metabolism you need to make sure you are getting the recommended daily allowance (RDA) for all your vitamins from the foods you eat.  It will keep your BMR at its optimal level and also promote good overall health.  However, like with fibre you need to make sure you don’t overdose.  Getting too many vitamins has a number of adverse effects including cell and organ damage.

3) DRINK LOTS OF WATER:- If your body is not properly hydrated it may not be able to perform certain vital functions.  This can lead to a reduction in your BMR.  Therefore, you need to make sure you are drinking enough water to maximise your metabolism.  I find that keeping a water bottle at your desk and topping it up regularly plus making an effort to drink extra water whilst exercising helps me stay hydrated throughout the day.

4) MAKE SURE YOU ARE GETTING ENOUGH PROTEIN:- Most people’s diets are rich in fats and carbohydrates but contain very little protein.  However, protein is a very important macronutrient that is essential for the growth and repair of your body’s cells.  It also has a greater thermic effect than fats and carbohydrates with research suggesting that 25% of the calories in protein are burned during digestion and absorption.  Therefore, you can give your metabolism a boost by making protein a richer part of your diet.  However, you need to make sure that you are not consuming too much.  Overdosing on protein can place stress on a number of vital organs including your kidneys.

5) ADD SOME SPICE TO YOUR DIET:- Spicy foods can temporarily increase your BMR.  For starters they increase your body’s temperature for a short period after consumption meaning that you will burn more calories as your body attempts to regulate this temperature.  Secondly, spices such as cayenne are thought to have thermogenic properties meaning that they temporarily increase the rate at which your body burns fat.  Like with the other foods mentioned in this article you need to exercise moderation when it comes to spicy foods.  Getting too much can lead to unpleasant side effects such as heartburn, stomach ulcers and an irritable bowel.

6) CUT BACK ON THE ALCOHOL:- Alcohol has a dehydrating effect and can therefore reduce your BMR.  Many alcoholic beverages are also full of simple carbohydrates meaning that they have a reduced thermic effect when compared with high fibre carbohydrates and protein rich foods.  On top of this excessive alcohol consumption can cause vitamin deficiencies which further slow down your BMR.  You don’t need to eliminate alcohol from your diet completely but if you drink regularly perhaps you should consider cutting down.

7) REDUCE YOUR CAFFEINE CONSUMPTION:- Like alcohol, caffeine has a dehydrating effect and can lower your BMR.  Drinking a couple of cups of coffee each day is unlikely to have any adverse effects on your metabolism but if you are getting all your fluids from caffeinated beverages you might want to think about substituting in some water.

START A CARDIOVASCULAR EXERCISE ROUTINE:- Your metabolism is partially affected by your level of physical activity.  Regular cardiovascular exercise helps in two ways.  First, you burn additional calories whilst performing the cardio.  Secondly, the number of calories you burn following a cardiovascular workout remains elevated for a few hours after you finish.  By going for a walk, jog, run, bike ride, swim (or whatever other cardiovascular exercise takes your fancy) a few times a week you can burn extra calories and boost your metabolism.

9) START A RESISTANCE TRAINING ROUTINE:- A pound of muscle burns around 6 calories per day whilst a pound of fat burns around 2 calories per day.  Therefore, by increasing your lean muscle mass you can raise your BMR.  If you perform a resistance training workout a few times per week and combine it with proper nutrition you can build additional muscle and increase the amount of calories you burn whilst resting.

As you can see from this article it is possible to boost your metabolism through a combination of smart food choices and a well structured exercise routine.  However, you need to remember that metabolism is not the key to successful weight loss.  Whilst you can increase the number of calories you burn on a daily basis by following the above tips there is a limit to their effect.  Maximising your metabolism will not compensate for eating too much food BUT if you learn to control the amount you eat and follow the above advice metabolism can be a powerful tool in your weight loss arsenal.  I highly recommend that you try and implement the above tips in to your lifestyle because they will give your metabolism a boost, help you burn more calories and more importantly they will improve your overall health.

Now I want to hear from you guys.  What’s your opinion on metabolism?  Do you think it’s an essential part of weight loss or do you think it’s over hyped?  Leave me a comment and let me know.

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If you enjoyed this article then you might want to check out Maximise your Metabolism.  This fantastic 200+ page ebook covers boosting your metabolism in greater detail and tells you how nutrition, weight training, lifestyle factors and much more can help you maximise your metabolism.  On top of this it comes with an amazing 8 bonus reports which can further help you boost your metabolism and improve your fitness.

Exercise and Metabolism Revisited

In my last few posts I have been revisiting the topic of boosting your metabolism.  I began by explaining exactly what metabolism is and then moved on to explain how eating affects your metabolism.  Today I am going to discuss how exercise affects your metabolism.

As I mentioned in previous articles metabolism is influenced by three main factors:
- Your Basal Metabolic Rate (BMR) (the number of calories you burn performing the basic functions that keep you alive).
- Your level of Physical Activity.
- The Thermic Effect of Foods that you Eat (the number of calories it takes to digest and absorb the foods you eat).

Exercise can have an impact on two of these factors; your BMR and (fairly obviously) your level of Physical Activity.  There are two main types of exercise that can affect your metabolism; Cardiovascular Exercise and Resistance Training and I will be discussing both of them below.

HOW DOES CARDIOVASCULAR EXERCISE BOOST YOUR METABOLISM?

Cardiovascular exercise (also known as aerobic exercise) is anything that involves or improves your body’s oxygen consumption.  Examples include cycling, jogging, sprinting, skipping, rowing and walking.  These types of exercise boost your metabolism quite simply because they require additional calories to perform.  Even something as simple as walking for 30 minutes a day will boost your metabolism slightly as this requires more calories than sitting still and not moving.

Cardiovascular exercises also slightly increase your metabolism for a few hours after exercising.  According to this article you can burn up to 15% more calories than normal in the 48 hours following a cardiovascular workout.  So if you normally burn 2000 calories per day and you do a cardiovascular workout three times per week which burns 500 calories a session then you could potentially burn an extra 3600 calories per week (1500 calories from the three cardiovascular workouts and an additional 300 calories per day from the 15% post workout increase).

HOW DOES RESISTANCE TRAINING BOOST YOUR METABOLISM?

Resistance training (also known as strength training or weight lifting) is anything that involves using resistance to build strength and muscle mass.  Examples include bodyweight training, using weight machines and lifting free weights.  Resistance training also burns additional calories during the workout but the main way it boosts your metabolism is by increasing your muscle mass.  Muscle requires more calories to maintain than fat.  The difference is not huge but according to About.com a pound of muscle requires 6 calories per day to maintain whilst a pound of fat requires 2 calories per day to maintain.  Therefore, by performing regular resistance training and building muscle mass you can increase your BMR and the overall amount of calories you burn on a day to day basis.

WHICH EXERCISES SHOULD I PERFORM TO MAXIMISE MY METABOLISM?

Both types of exercise are useful for boosting your metabolism.  Regular cardiovascular exercise increases the amount of calories you burn through physical activity whilst regular resistance training will increase your lean muscle mass and therefore increase the number of calories you burn whilst resting.  In combination the two types of exercise can give your metabolism quite a boost.

I hope this article has fully outlined how exercise influences your metabolism.  A good exercise routine can boost your metabolism and burn quite a few calories.  However, you need to remember that exercise alone cannot compensate for a poor diet.  If you are eating too much then you will not be able to remedy this with exercise (unless you exercise A LOT).  Exercise can boost your metabolism but you need to get your diet right too.

Do you guys agree?  Do you think diet is more important than exercise when it comes to controlling your weight?  Are there any other ways that exercise can boost your metabolism?  Let me now your thoughts by leaving a comment.

Sources:
How Many Calories Does Muscle Really Burn (About.com)
The Post Workout Calorie Burn (BNET)

Eating and Metabolism Revisited

In my last article I answered the question ‘what is metabolism?‘.  In that article I explained that metabolism (the number of calories you burn in a day) is essentially the sum of three parts:
- Your Basal Metabolic Rate (BMR) (the number of calories you burn performing the basic functions that keep you alive).
- Your level of Physical Activity.
- The Thermic Effect of Foods that you Eat (the number of calories it takes to digest and absorb the foods you eat).

In the past I have written about the effect food has on your metabolism.  However, after reviewing these articles I have discovered that some of the information in them is not 100% correct.  That’s why today I want to revisit the topic of food and metabolism to explain exactly how eating can affect your metabolism.

WHICH FOODS CAN BOOST YOUR METABOLISM?

As you can see from the list at the start of this article the main way food affects your metabolism is through its thermic effect.  The thermic effect of foods is relatively static.  However, there are certain foods that can give your metabolism a slight boost and I have outlined these below:

1) FIBRE:- Simple carbohydrates such as sugars, white bread and white pasta are much easier to digest than more complex, fibrous carbohydrates such as fruits, vegetables and wholemeal products.  On top of this high fibre carbohydrates have a number of fantastic health benefits and fruits and vegetables are a rich source of vitamins.  Therefore, by making the switch over to wholemeal bread, pasta, rice etc, substituting some of your processed snacks (chocolate, crisps, etc) for fruits or vegetables and making fruit and vegetables a richer part of your main meals you can improve your overall health and give your metabolism a slight boost.

Why not try having a bowl of oatmeal with fruit for breakfast, a piece of fruit as a mid-morning snack, a wholemeal sandwich or two for lunch, a handful of dried fruit for an afternoon snack and a vegetable rich evening meal?  Not only will this be a much healthier choice and probably contain less calories than a diet which contains crisps and chocolate as snacks but it will also burn a few more calories during digestion and absorption.

2) PROTEIN:- Your body uses more energy when breaking down protein than it does when breaking down carbohydrates and fats.  This was demonstrated in a study by McArdle et. al (1986) [1] which concluded that if you eat a meal consisting of pure protein up to 25% of the calories will be burned during digestion and absorption.

Most people’s diets today are rich in carbohydrates so increasing the amount of protein you consume and cutting down on the carbohydrates is another good way to provide your metabolism with a little boost.  However, you need to make sure that you do not go overboard on the protein.  Whilst extra protein can be beneficial eating too much places stress on a number of your vital organs including your kidneys.  On top of this if you cut down on the complex carbohydrates or fats too drastically you will be missing out on a number of essential vitamins, minerals and fatty acids which can lead to a number of health problems.  Vitamin deficiencies can also stop your body from performing certain functions and lead to you burning less calories.

3) SPICY FOODS:- Spicy foods give you a temporary boost in metabolism in two ways.  First, certain spices have thermogenic properties i.e. they stimulate your body’s fat burning process.  Cayenne, a red hot chilli pepper, is used as an ingredient in many diet pills for this very reason.  Secondly, eating spicy foods raises your body’s temperature temporarily meaning that you will burn more calories as your body attempts to regulate this temperature increase.

Like with protein, eating a little more spicy food is another effective way to increase your metabolism slightly.  However, spicy foods also need to be added to your diet in moderation.  Eating too much can lead to stomach ulcers, an irritable bowel, heartburn, damaged taste buds and sleep problems.

4) WATER:- Drinking water does not boost your metabolism.  However, it prevents you from becoming dehydrated.  If you become dehydrated your body stops performing certain basic functions and therefore burns less calories.  Therefore, whilst drinking lots of water does not exactly boost your metabolism it does prevents it slowing down.

WHICH FOODS CAN SLOW DOWN YOUR METABOLISM?

As I said above the thermic effect of foods is relatively constant.  However, just as there are foods that can slightly increase your metabolism there are also foods that can slow it down.  I have listed a number of these below:

1) ALCOHOL:- Alcohol itself does not slow down metabolism.  However, it can lead to dehydration which affects your BMR and reduces the amount of calories your burn on a daily basis.  On top of this many alcoholic beverages contain simple carbohydrates and sugars which require less calories to break down than more complex carbohydrates.  Therefore, excessive alcohol consumption is likely to lead to a slight slow down in metabolism.

2) CAFFEINE:- Like alcohol, caffeine does not slow metabolism down itself.  However, when consumed excessively it can cause dehydration which means that you burn less calories on a daily basis.

3) SIMPLE CARBOHYDRATES:- Simple carbohydrates such as white pasta, white bread and sugary foods require slightly less calories to digest and absorb than more complex, fibrous carbohydrates.

DOES MEAL FREQUENCY AFFECT YOUR METABOLISM?

In a number of my previous articles I highlighted the importance of eating mini meals to boost your metabolism.  However, after reading up on the subject I found that this may not be the case and I may be wrong when it comes to the impact mini meals have on your metabolism.  This post from Fitness Spotlight sums it up quite well but the general logic is that the amount you eat affects how many calories you burn through digestion and absorption.  Logically it makes sense.  Let’s say for example a chicken breast takes 100 calories to digest.  It’s still going to take 100 calories to digest whether you eat it all at once or as part of two mini meals.  Although I have said in the past that mini meals are essential for boosting your metabolism I have to admit that this was an area where I was wrong.  Despite the popular rumour, meal frequency does not affect your metabolism unless the total amount of calories changes.  Skipping meals will not slow down your metabolism.  Eating more meals will not increase your metabolism.

However, just because the frequency with which you eat food does not affect your metabolism this does not mean mini meals are useless.  As Mike (from the IF Life) says eating more frequently can help you lose weight because people are generally advised to eat complex carbohydrates and protein as part of their mini meals.  These nutrients help keep you fuller for longer and are generally lower in calories.  Mini meals also help reduce cravings and stop you feeling hungry meaning that you are less likely to over eat and binge on calories.

I hope this article has shown you that the food you eat does NOT have a massive impact on your metabolism.  By making sure your diet is rich in fruits, vegetables and protein (without containing excessive levels), keeping yourself hydrated and perhaps eating a few more spicy meals you can give your metabolism a small kick.  However, the thermic effect of food only accounts for 10% of the total calories you burn in a day so the type of food you eat is never going to have a massive impact on your metabolism.  The frequency with which you eat these foods also does not have an impact.  The key factor is how much food you eat and how many calories you consume.  Yes eating more fibre, protein and eating smaller meals more regularly may help you lose weight BUT this is because you are eating less calories and because you feel less hungry NOT because your metabolism has significantly increased.

What do you guys think?  Do you agree that the type of food does not have the massive effect on metabolism that some people think?  Do you think the total amount of calories consumed is the deciding factor?  Let me know your thoughts by leaving a comment.

Sources:
[1] McArdle, W.D., Katch, F.I., Katch, V.L., (1986) Exercise Physiology: Energy, Nutrition, and Human Performance Lea and Febiger Philadelphia p. 134, 135
Eating More Meals Does NOT Speed Up Your Metabolism (Fitness Spotlight)

What is Metabolism?

As regular readers of the Free Fitness Tips Blog may know one of the topics I covered in some detail in the past is boosting metabolism.  Since writing these articles I have discovered two main issues with them.  First, I did not actually explain in any of these articles what metabolism is.  Secondly, some of the information in these articles is upon review not 100% correct.  That’s why today I intend to correct any of the false information in those previous articles and explain in detail exactly what metabolism is.

WHAT IS METABOLISM?

Many people claim that they cannot lose weight because they have a slow metabolism and are constantly looking for ways to boost their metabolism.  A lot of these people do not truly understand the term metabolism.  According to Wikipedia:

“Metabolism is a set of chemical reactions that occur in living organisms in order to maintain life”

In humans the food we eat fuels these chemical reactions.  So when people refer to a fast or slow metabolism they are generally referring to the average amount of calories their body burns in a day.  There are three main factors that affect your metabolism:

1) BASAL METABOLIC RATE (BMR):- This is the amount of energy you use to perform the basic functions that keep you alive e.g. if you lied in bed all day and burned 1000 calories then your BMR would be 1000 calories per day.  You can roughly estimate your BMR by multiplying your weight in pounds by 14 if you are male and by 12 if you are female e.g. if you are male and weigh 150lbs your BMR will be about 2100 calories.  You can also use this BMR calculator.  BMR has the biggest influence on your metabolism and normally accounts for 60% to 65% of the calories you consume.  Your BMR is largely down to genetics but there are a number of things that can affect it:

- Building muscle:- This can increase your BMR as muscle requires more calories to maintain than fat.

- Dehydration:- This can contribute towards a low BMR as it prevents your body from performing a number of basic functions.

- Illness:- Illness can significantly affect the way your body works and therefore influence your BMR.  Thyroid conditions in particular can have a major influence over your BMR.

- Supplements:- Certain supplements can slightly influence your BMR.

- Vitamin or Mineral Deficiency:- This can reduce your BMR if it stops your body from performing basic functions properly.

- Weather:- This has an impact on your BMR because your body will have to use extra calories to warm you up or cool you down depending what the weather is like outside.

2) PHYSICAL ACTIVITY:- Certain people are more active than others.  More active people will burn more calories through physical activity than less active people.  This has the second largest influence on your metabolism using between 25% and 30% of the calories you consume.

The amount of physical activity you do each day is something that you can directly influence.  If you drive to work, sit at a desk all day, drive back home, watch TV, go to bed and repeat then you are not going to burn many calories through physical activity.  However, if you make physical activity part of your lifestyle and do a little bit of activity each day it can quickly add up to a lot of calories burned.

3) THERMIC EFFECT OF FOOD:- Food cannot digest itself.  This process requires calories too.  Digestions has the third largest influence on your metabolism and uses around 10% of the calories you consume.  You cannot hugely increase the amount of calories you burn through the foods you eat.  However, certain foods do have a better thermic effect than others:

- Fibre:- Complex carbohydrates that are high in fibre such as fruits, vegetables and wholegrains burn more calories during digestion than simple carbohydrates such as white bread, white pasta and sugary foods.

- Protein:- Protein is thought to burn two to three times the amount of calories that carbohydrates and fats do during digestion.  Furthermore, according to a study from McArdle et. al (1986) [1] when eating a meal that consists of pure protein up to 25% of the calories consumed can be used during digestion and absorption.

- Spicy Foods:- Spicy foods can temporarily increase the amount of calories you burn.  This is because certain spices are thought to stimulate fat burning.  On top of this spicy foods temporarily raise your body’s temperature after you eat them meaning you burn more calories.

So there you have it.  There are three main things that affect your metabolism; your BMR, your physical activity and the thermic effect of the foods that you eat.  Although you can have some influence over your metabolism and increase the amount of calories you burn each day there is no magic way to drastically increase your metabolism (unless you do A LOT of exercise every day).  What you eat and how much you eat has a much larger influence over how much weight you gain or lose.  To maintain or lose weight:

“The Calories you Consume <= BMR + Physical Activity + Thermic Effect of Food”

Now I want to hear from you guys.  Are there any key things I have missed which can raise or lower your metabolism?  Do you agree that the calories you consume is the key to weight loss?  Let me know what you think by leaving a comment.

Sources:
Do You Need to Increase Your Metabolism? (About.com)
Metabolism (Wikipedia)
Resting Metabolic Rate (BodyBuilding.com)
[1] McArdle, W.D., Katch, F.I., Katch, V.L., (1986) Exercise Physiology: Energy, Nutrition, and Human Performance Lea and Febiger Philadelphia p. 134, 135

What is Cancer?

In a number of my previous posts I discussed the various types of cancer.  However, one thing I failed to do in these posts was to actually define cancer and explain what it is.  That’s why today I am going to discuss exactly what cancer is and explain the various types, causes, signs & symptoms, tests and the treatments available.

WHAT IS CANCER?

Cancer is a disease that affects the body’s cells.  Every cell contains deoxyribonucleic acid (DNA), a substance that contains coded instructions called genes.  These genes tell the body’s cells when to divide and reproduce and when to die.  This leads to a controlled process where old cells die and existing cells divide to create new cells that replace them.  However, when DNA becomes disrupted or damaged in a cell it may start to divide uncontrollably or not die when it should.  Every time that cell divides the disrupted or damaged DNA is reproduced leading to an increased number of cells that are dividing uncontrollably and not dying when they should.  These rapidly multiplying cells eventually cause a lump to develop which is referred to as a tumour.

Tumours can be either benign (non-cancerous) or malignant (cancerous).  Benign tumour cells do not spread to and affect other areas of the body.  However, they can still cause problems if they grow continuously and start to press against surrounding organs.  Malignant tumour cells can spread to and affect other areas of the body making them much more dangerous.  If a benign tumour is identified and removed it will not cause any further problems.  If a malignant tumour is identified and removed it can still cause problems if the cancerous cells spread to other areas of the body and further malignant tumours develop.

WHAT TYPES OF CANCER ARE THERE?

There are four main types of cancer:

1) CARCINOMAS:- Carcinomas are cancers that develop in the lining of the body (the skin) and the organs.  They are the most common type of cancer representing around 85% of cancer cases.  There are four main types of carcinoma;
- Squamous Cell Carcinoma (cancer that develops in the lining of the mouth, gullet and airways).
- Adenocarcinoma (cancer that develops in the lining of glands in the body).
- Transitional Cell Carcinoma (cancer that develops in the lining of the bladder and the urinary system).
- Basal Cell Carcinoma (cancer that develops in the skin).

2) LEUKAEMIAS & LYMPHOMAS:- Leukaemias and lymphomas are cancers that develop in the tissues where white blood cells are created.  They represent around 7% of cancer cases.

3) SARCOMAS:- Sarcomas are very rare cancers that develop in the connective tissues of the body.  They represent less than 1% of all cancer cases but can be split into two types:
- Bone Sarcomas (cancer that develops in the bones).
- Soft Tissue Sarcomas (cancer that develops in other connective tissues e.g. muscle, fatty tissue).

4) OTHER CANCERS:- Brain tumours and other rare tumours make up the remaining types of cancer.

WHAT CAUSES CANCER?

As I already mentioned, anything that damages or disrupts the genes can eventually cause cancer.  However, there are a number of further factors that can influence your chances of developing cancer and I have discussed these below:

1) AGE:- The normal process of cell division is not 100% perfect.  Every time our cells reproduce tiny errors may occur.  On top of this many of the chemical reactions that occur in our body’s cells release DNA damaging by products.  As we get older our cells have replicated more times and more chemical reactions have occurred.  Therefore, the chances of these tiny errors being replicated and our DNA becoming damaged is increased.

2) CARCINOGENS:- There are numerous substances that can damage our DNA.  These include; asbestos, car exhaust fumes, tobacco smoke, radiation and ultraviolet light.  The greater our exposure to these substances the greater the risk of our DNA becoming damaged.

3) POOR DIET:- Diet is believed to influence your overall cancer risk although it is not fully understood which elements of diet have an impact.  Research has suggested that fresh fruit and vegetables can help prevent cancer (possibly because they contain anti-oxidants which help protect from and repair cellular damage) whilst fatty, processed foods can increase your risk of developing this disease.

4) LACK OF EXERCISE:- Regular physical activity is believed to protect you against multiple types of cancer whilst a lack of exercise can increase your chances of developing certain types.  However, it is not known why exercise affects your likelihood of developing cancer in this way.

5) INHERITED GENETIC CONDITIONS:- There are a number of inherited genetic conditions that increase your chances of getting cancer.  For example, women who are born with a mutated BRCA gene are more likely to develop breast cancer and ovarian cancer than women who do not have this mutation.

6) VIRUSES:- Certain viruses increase your cancer risk.  For example, the human papilloma virus (HPV) can make you more likely to develop cervical cancer.

7) WEAK IMMUNE SYSTEM:- People who have a weak immune system are more likely to develop cancer.  It is not fully understood why this is the case but it is thought to be because people with a weak immune system cannot combat viruses that are linked to cancer.

WHAT ARE THE SIGNS & SYMPTOMS OF CANCER?

Cancer is often difficult to detect and the symptoms are often related to specific types of cancer.  For example, coughing often indicates lung cancer whilst problems urinating are more likely to suggest prostate cancer.  However, there are a number of general symptoms that you can look out for and I have listed these below:

1) LUMPS:- Tumours can sometimes lead to the formation of lumps on the skin.  If you notice any bumps or lumps that were not there before you should go see your doctor right away.  Most lumps turn out to be non-cancerous but they should still be treated with suspicion.  Your doctor will be able to perform a proper diagnosis and do further tests if necessary to determine whether any lumps are cancerous.

2) CHANGES IN BOWEL HABITS:- If you notice any unusual bowel habits this is a possible sign that a tumour has developed.  Rectal bleeding, problems urinating, constipation and diarrhoea are all potential signs of cancer.  If you notice any changes to your regular bowel habits you should inform your doctor immediately.

3) BLEEDING:- Unexplained bleeding is almost always a sign that something is wrong.  Coughing up blood is a potential sign of lung cancer whilst rectal bleeding can indicate prostate cancer and ovarian cancer.  If your skin starts to bleed this could be a sign of skin cancer whilst nosebleeds are a potential sign of leukaemia.  Bleeding may not necessarily be linked to cancer but it could be linked to organ damage or another disease.  Any unnatural bleeding should be treated with suspicion and you should see your doctor right away.

4) UNEXPLAINED WEIGHT LOSS:- Weight loss that cannot be explained is another sign that something is wrong.  If a tumour has developed in the digestive tract it could cause blockages and stop you digesting food properly.  Certain tumours also release chemicals that increase your metabolism meaning that you burn more calories than usual.  If you notice you have lost weight and cannot think of any rational reason then go and see your doctor and explain your concerns.

WHAT ARE THE TESTS FOR CANCER?

There are a variety of cancer tests available.  Some of these test are tailored to specific types of cancer.  For example, a mammogram is used to test for breast cancer.  However, other tests can be used to universally test for a wide range of cancers and I have outlined these below:

1) PHYSICAL EXAMINATION:- A physical examination is the first test used for a variety of cancers and will be performed by your doctor.  For cancers where there are obvious physical symptoms your doctor will often inspect your body for these signs.  For example a physical exam for prostate cancer will involve your doctor using a gloved finger to feel for any abnormalities in the prostate.  Even cancers that do not have any immediately obvious physical symptoms may involve a physical examination.  For example the first test for lung cancer will often involve your doctor assessing your overall health, measuring how much you smoke and listening to any coughs you might have.

2) X-RAY:- An x-ray allows your doctor to see any abnormalities or lumps that may turn out to be cancerous.  These abnormalities may turn out to be non-cancerous but they can also be an early warning sign for cancer.

3) COMPUTERISED TOMOGRAPHY (CT) SCAN:- A CT scan uses multiple x-rays to build a 3D picture of the inside of your body.  This will then provide your doctor with a more detailed 3D view of any potential abnormalities.

4) ULTRASOUND:- An ultrasound involves using sound waves to build up an internal picture of your body.  For some types of cancer an ultrasound is more useful than an x-ray or CT scan because it reveals whether any lumps are fluid (and therefore non-cancerous) or solid (and potentially cancerous).

5) ENDOSCOPY:- This involves your doctor using a small, thin, flexible tube with a camera on the end to inspect the inside of your body and look at any abnormalities in more detail.  There are many different types of endoscopy.  For example, a bronchoscopy involves inserting a small, thin, flexible tube down your throat to look at the inside of your airways whilst other types involve making a small incision in a part of the body to insert the endoscope.

6) BIOPSY:- This involves your doctor using a special type of needle to take a tissue sample which can then be analysed under a microscope for the presence of cancerous cells.  Certain types of endoscope can also be used to perform a biopsy.  Although this is one of the best cancer tests available it is not 100% accurate with some biopsies coming back negative despite cancerous cells being present.

WHAT ARE THE TREATMENTS FOR CANCER?

Just like the tests for cancer there are also a variety of treatments for cancer available.  However, the three main types are surgery, chemotherapy and radiotherapy.

1) SURGERY:- Surgery attempts to remove the cancerous tumour from the body.  The effectiveness of surgery will generally depend upon how far the cancer has spread.  With early stage cancers surgery is usually very effective and the whole tumour can be removed.  However, with more advanced cancers surgery may not be possible.

2) RADIOTHERAPY:- Radiotherapy involves using high energy radiation rays to kill cancer cells.  It can sometimes be used as an effective cancer treatment but it is mostly used either pre-surgery (to shrink the cancerous cells and make the surgery easier to perform) or post surgery (to kill off any remaining cancerous cells).  Radiotherapy is also used to improve the quality of life in cancer patients when the cancer is no longer treatable.  This type of cancer treatment can sometimes lead to nausea and vomiting depending upon the strength of the radiation used

3) CHEMOTHERAPY:- Chemotherapy uses anti-cancer medications to kill or shrink cancerous cells.  Like radiotherapy it can treat some cancers effectively but it is generally used to make surgeries easier to perform and kill off any cancer cells after surgery.  Chemotherapy treatment is not perfect because it often kills non-cancerous cells too.  As a result chemotherapy patients often suffer from a number of unwanted side effects including hair loss, nausea and diarrhoea.

WHAT CAN BE DONE TO PREVENT CANCER?

There is no sure fire way to prevent cancer.  Someone who is very healthy may develop this disease early in their life whilst another person who smokes and drinks heavily and leads a sedentary lifestyle may never suffer from this disease.  However, there are are a number of lifestyle changes you can make that greatly reduce your chances of developing this disease.

1) QUIT SMOKING:- Cigarette smoke contains over 70 carcinogens (chemicals that damage the DNA and cause cancer to develop).  Every time you smoke a cigarette these carcinogens are transported to your lungs greatly increasing your chances of developing lung cancer and small cell lung cancer.  However, from the lungs these carcinogens can also pass to other areas of your body via the blood and the lymphatic system greatly increasing your risk for other types of cancer.  Quitting smoking cuts out these carcinogens and is therefore one of the best ways to prevent cancer from developing.

2) EAT HEALTHY:- The links between diet and cancer are still not fully understood.  However, eating a healthy diet does seem to help prevent a number of types of cancer.  Diets that are rich in fruits and vegetables, high in fibre and full of vitamins are believed to help reduce your cancer risk possibly because vitamins contain anti-oxidants that help protect your cells and DNA from damage whilst fibre can help your body fully absorb these vitamins and minerals from the foods you eat.

3) EXERCISE REGULARLY:- Like with diet it is not known why regular physical activity can help prevent certain types of cancer.  However, your risk of developing colon cancer, breast cancer, prostate cancer and ovarian cancer (to name a few) are all thought to be lowered if you participate in regular physical activity.

4) REDUCING YOUR ALCOHOL CONSUMPTION:- Alcohol consumption is another factor that has an influence on your chances of developing cancer.  It is not known exactly why but this article suggests it could be down to acetaldehyde (the hangover chemical), the effect alcohol has on your hormones, the effect alcohol has on your folate levels and the damage alcohol causes to your body’s cells.  The more alcohol you consume the greater your cancer risk is thought to be.

However, the way in which you consume this alcohol is not thought to affect your chances of developing cancer.  For example, if you consume 10 units of alcohol per week you are more likely to develop cancer than someone who consumes 5 units per week but the way you drink these units has little to no impact.  Whether you drink 2 units a day Monday to Friday or all 10 units on Friday night your cancer risk will be the same.

I hope this article has helped you understand what exactly cancer is and given you a brief overview of the topic.  Although there is plenty more research to be done on cancer there are definite links between cancer and lifestyle.  Although it is not the only factor, by leading a healthy, fit, active lifestyle and eating nutritious whole foods you can seriously reduce your risk of contracting cancer.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Cancer is a very serious, life threatening condition and you should discuss any concerns, treatments or lifestyle changes fully with your doctor.

Sources:
How does Alcohol cause Cancer? (Cancer Research UK)
What is Cancer? (BBC)
What is Cancer? (Cancer Backup)
What is Cancer? (Cancer Research UK)