Richard's Health Musings

My Study on Healthy Living

Archive for June, 2009

Asian Ginseng vs. American Ginseng: Is there a difference?

June 29th, 2009

Image by Peter Garnhum via Flickr

What is ginseng you ask?

Only the most widely used herb in Asia. Following Traditional Chinese Medicine (TCM) one is the Yang and one is the Yin. This small perennial plant belongs to the Araliaceae botanical family and loves hardwood forests being found in the American Northwest as well as Northeastern China and Korea. The genus name of the ginseng herb (both the Asian and American versions) is panax, which comes from the Greek word meaning “universal remedy or cure all”. Panax ginseng, the scientific name for the Asian variety, is given the Yang or hot designation in TCM. While American ginseng or panax quinquefolium L. is on the other end of the “Qi” spectrum by nourshing Yin, cooling. TCM looks at the body as a set of interconnected systems and so the hot/cold label refers to how the herb impacts a particular body system. The ginseng root resembles a parsnip and is the primary portion consumed.

What does ginseng do?

The list of health benefits attributed to consuming ginseng root would fill pages…some benefits have scientific merit and some don’t. Ginseng is taken to improve athletic performance, strength and stamina, and as an immuno-stimulant. Some people also take ginseng to treat diabetes, cancer, and AIDS. The medicinal effects are attributed to saponin glycosides also known as ginsenosides. Ginsenosides impact the central nervouse system with both stimulatory and inhibitory effects, alter cardiovascular tone, improves insulin sensitivity, enhance humoral and cellular-dependent immunity, and may inhibit the growth of cancer in vitro.

How are they different?

There is variation in the specific ginsenosides in Asian and American ginseng. However, when you compare the clinical research they are both incredibly similar. I left out the benefits that do not have scientific backing, which unfortunately is where differences between the two varieties appear. That is not to say that ginseng does not help in additional ways, but that the scientific research is questionable.

Talk with a TCM practitioner to determine which variety will benefit you specifically and equally important talk with your physician before incorporating ginseng into your health routine. Ginseng is a wonderful adaptogen, but can interfere with other medications. Follow your healthcare provider’s advice. There are a number of different methods for taking ginseng from powder to pill to tea. Find one that works for you.

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Posted in Adaptogens, Herbs

Tags: Adaptogens Herbs stamina

Sun Salutation: A Quick Yoga Series to Start the Day

June 25th, 2009

The Sun Salutation, Surya Namaskar A, consists of 12 postures performed in a single, graceful flowing series. Move through each posture following the breath. Inhale as you extend or stretch, and exhale as you fold or contract. Think of your lungs as an accordion…exhale when compressing the lungs and inhale when expanding the lungs. The Sun Salutation series warms up the body and tones the core muscles. Consider this your morning mobility drill to increase strength and flexibility. The Sun Salutation has numerous variations depending on the style of yoga. The listed series below show the basic movements in Ashtanga’s Surya Namaskar A.

For the series below, a single round consists of all 12 steps. I have linked pictures and further instructions from Yoga Journal for the visual learners.

To begin, stand in Tadasana (Mountain Pose). Distribute your weight evenly over both feet.
Next, inhale and stretch your arms out to the side and overhead into Urdhva Hastasana (Upward Hand Pose).
As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend). Keep your legs firmly engaged.
Inhale and lengthen your spine forward into Ardha Uttanasana (Half Standing Forward Bend). In this pose, the gaze is lifted, the spine is extended, and the fingertips can stay on the floor or rise to the shins.
Exhale and step or lightly hop your feet back behind you into Plank Pose. Your wrists should be flat on the floor, shoulder-distance apart, and your feet should be at hip distance. Take a full breath in as you lengthen through your spine.
Exhale and lower into Chaturanga Dandasana (Four-Limbed Staff Pose), keeping your legs straight and pushing back into your heels or bringing your knees to the floor.
Inhale and carve your chest forward into Urdhva Mukha Svanasana (Upward-Facing Dog), directing that energy out from your heart. Pull your shoulders back and open your collarbones. Engage your legs but relax your gluteal muscles.
Exhale and roll over the toes, coming into Adho Mukha Svanasana (Downward-Facing Dog Pose). Ground down through your hands and feet as you lengthen your spine. Remain here for five breaths.
On your fifth exhale, bend your knees and look between your hands. Then inhale and step or lightly hop your feet between your hands, returning to Ardha Uttanasana.
Exhale back to Uttanasana, surrendering into the fold.
Inhale, reaching your arms out wide to your sides and coming to stand through a flat back. Draw your arms overhead into Urdhva Hastasana.
Exhale and return to Tadasana, your home base.

One or two rounds of Sun Salutations performed in the morning will make a profound difference on your day. Eventually work up to five rounds since this is the number of times you will do Surya Namaskar A in the complete Ashtanga series. Who knows, you may like it so much you will want to start practicing the complete Ashtanga series.

Namaste

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Posted in Bodyweight Exercises, Weight Loss, Yoga

Tags: asthanga body weight exercise Weight Loss Yoga

Vitamin K: The Missing Link to Bone Health?

June 22nd, 2009

Image via Wikipedia

Researchers from the Keio University School of Medicine have recently reported that vitamin K supplementation plays an important role in preventing fractures.

Vitamin K exists in several forms including vitamin K1 (phytonadione) and vitamin K2 (menaquinone). This study is a meta-analysis of seven studies with postmenopausal women to evaluate their fracture risk and its association with their intake of vitamin K. Each of the studies reviewed had at least 50 subjects and lasted a minimum of 2 years.

The data from the meta-analysis showed that both forms of vitamin K supplementation reduced serum under-carboxylated osteocalcin levels. The normal remineralization of bone requires osteocalcin. Vitamin K is the cofactor that activates osteocalcin. Think of this as the bone forming phase. If the body is under-carboxylated osteocalcin meaning it is less active, which is caused by insufficient vitamin K levels. This results in decreased calcium binding and bone mineralization. The researchers also found that vitamin K consumption had inconsistent effects on total serum osteocalcin levels and had no effect on bone re-absorption or the breaking down phase. However, the study revealed that high-doses of either form of vitamin K supplementation improved bone strength indices in the hip and reduced the incidence of clinical fractures overall.

The researchers stated, “The review of the reliable literature confirmed the effect of vitamin K1 and vitamin K2 supplementation on the skeleton of postmenopausal women mediated by mechanisms other than bone mineral density and bone turnover.”

Vitamin K1 is the major dietary form of vitamin K. Green leafy vegetables and some vegetable oils (soybean, cottonseed, canola, and olive) are major contributors of dietary vitamin K. Hydrogenation of vegetable oils may decrease the absorption and biological effect of dietary vitamin K. Vitamin K2 is synthesized from intestinal bacteria but the amount that makes it into the blood stream is unclear. The minimum recommended daily amount is 90 mcg for women and 120 mcg for men. Daily supplementation ranges from 10 mcg to 1000 mcg in the various clinical studies. The Framingham Heart Study recommends supplementing at least 250 mcg per day to decrease the risk of hip fractures.

These studies gives another reason why you need to listen to your mother and eat your vegetables…especially the dark green leafy ones!

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Posted in Vitamins

Tags: bone health osteoporosis protection Vitamins

500 Hindu Squats for Leg Power!

June 22nd, 2009

If you want to build explosive leg strength you need to incorporate Hindu squats (bethaks) into your exercise routine. Combat athletes are bringing Hindu squats into the spotlight, but they have been used by Indian wrestlers for centuries. They work your legs as well as your lungs and build concentration due to the focus needed to perform this exercise. Hindu squats develop incredible muscular endurance.

This inspired me to set a personal goal of being able to perform 500 repititions in 15 minutes. Every Sunday I am going to try to shave 15 minutes off my time. I did 500 squats in 1.5 hours. I used 10 sets of 50 reps. I would love for you to join me in this goal…so here is a description of the exercise and a video.

To perform a Hindu squat you stand with feet shoulder width apart bring your arms straight out in front of you (parallel to the floor). Then bring your arms inward as you squat and keep your back straight. As you near the bottom of the motion place the weight on the balls of your feet and come up on your toes. Exhale as you squat down (lungs compress). Once at the bottom of the motion, push your feet into the ground as you swing your arms forward and up into the air. Inhale on the way up (lungs expand). Try to perform as many reps as possible.

Check out Steve Maxwell’s video for a visual.

Start slow with this exercise to see how your body reacts, especially if you have knee problems. There is some controversy surrounding this exercise due to your knees coming over you toes. If not done properly this places unnecessary stress on the knees, but with proper technique Hindu squats will help strengthen the ligaments in the knees. If you feel pain, try the flat footed version instead or talk to your doctor.

Combining correctly performed Hindu squats with deep breathing will strengthen the entire body and build incredible lung power. Hindu squats give a vigorous workout even if you are an experienced squatter. People that can squat heavy weights struggle with 50 straight reps when they first try. Set your time and rep goal based on where you are today and where you want to be in the future. Health is a lifetime journey.

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Posted in Bodyweight Exercises

Tags: body weight exercise hindu squats leg exercise squats

Captains of Crush Challenge!

June 17th, 2009

The sports I participate in require strong hands but I did not focus on strengthening my grip until I started bouldering. I have been using a number of different training tools some purchased and some homemade to strengthen my hands and wrists. Last fall I was looking for serious hand grippers to train my crush grip (handshake style grip) and I stumbled upon Ironmind’s Captain of Crush (CoC) grippers. They have 10 grippers that range from 60 pounds to 365 pounds of pressure needed to close them. I purchased the Trainer (rated at 100 lbs) to start my CoC odyssey. I got CoC’s #1 and #1.5 for Christmas (140 lbs and 168 lbs, respectively). I am now able to do sets with the #1 and am almost able to close the #1.5.

My goal is to be able to close Ironmind’s Captain of Crush #2 gripper by this coming Christmas. If you are interested joining me in this challenge pick up a set of CoC hand grippers from their website or Amazon.com and set your end of year target! Be warned the average male is capable of 112 pounds of crush grip so start slow. Treat this like any other exercise routine…warm-up, train progressively, focus on intensity not quantity, REST, and focus on full range of motion. Let me know if you need help developing a grip training routine. Otherwise go crush it!