We all know the importance of exercise and how beneficial it is for us to stay physically fit. I recently read a study in The American Journal of Physiology that stated nutrition may be even more important than exercise when it comes to preserving health and energy levels.

One of the biggest mistakes people make is to load up on empty carbohydrates. Studies have shown that a single serving of refined carbohydrates given to a lean, healthy young adult is enough to triple their inflammatory response to the surge in blood glucose. This finding reinforces the long-held notion that high glycemic / refined carbohydrates have virtually no nutrient value. In fact, eating such foods can be dangerous to a person's health in the short-term, can increase aging, and produce disease when consumed over time.

It is unfortunate that the foods most readily available are unhealthy, pro-inflammatory foods that provide virtually no nutrient value. From grocery store shelves to school cafeterias to restaurant menus, foods such as sandwiches, baked goods, cookies, crackers, sodas, French fries, donuts, ice cream, pizza, potato chips, hot dogs, and other processed foods that contain flour, sugar, and many other impurities are highlighted and too readily available. These types of foods are actually the enemy of sustained energy and performance and should be avoided at all costs.

Unfortunately, many believe that exercise can override dietary deficiencies, and that the consumption of designer sports supplements (most of these are garbage too) replaces the need to eat high quality foods and take foundational supplements. Nothing could be further from the truth!

I believe that long-term nutrient deficiency is literally a form of silent starvation and is robbing people everyday of living up to their potential. Ultimately, the real secret to preserving your energy levels and skyrocketing your quality of life includes nutrition, exercise, hydration, stress management, and proper amounts of sleep.

It is always wonderful to hear people say they are taking responsibility for their health and finding time in their busy lives to exercise. Their are times, however, when exercising can be both a good-news and bad-news situation. Consider this: While all exercise is good, not all exercises are good for all people.

Would you believe that there are many people who work out that actually end up with less range of motion, weaker muscles, and worse yet, more frequent episodes of injury? The fact is I usually cross paths with at least one person a week who comes to see me because they have injured or re-injured some part of their body due to working out incorrectly. I have patients tell me all of the time, "I don't get it; I stretch this and that, like this and like that, and I haven't gotten any more flexible." In fact, many report feeling even stiffer.

While I applaud their initiative, there are many people, in my humble opinion, who are actually hurting themselves by doing the wrong exercises - for them. These are the people that are working out with poor technique, choosing the wrong exercises and, in general, just doing the wrong things for their particular fitness requirements.

Just as it doesn't make a lot of sense for an overweight individual trying to lose weight to pump out 100 bicep curls, it doesn't make a whole lot of sense for a computer desk jockey (one who sits at a desk for 10 hours a day) who has rounded shoulders and tight hip flexors to do 5 sets of bench press, 5 sets of push-ups, sit-ups, and ride the stationary bike three days a week. Choosing and performing these types of exercises will only exacerbate this individuals current dysfunctions and postural faults.

So, when it comes to designing your workout program choose the right exercises to address your weaknesses, or find someone experienced in program design to do so for you. Then begin doing the exercises you need.  

For those of you who have read my past newsletters, you already know how important I think supplementing with omega-3 fatty acids is. Omega-3 fatty acids (also known as n-3 fatty acids) are polyunsaturated fatty acids that are essential nutrients for health. We need omega-3 fatty acids for numerous normal body functions, and since our bodies cannot make omega-3 fats, we must get them through food and/or supplementation. More and more research is being done which is proving just how healthful and beneficial this "superfat" is.

Research has suggested that fish oil (an abundant source of omega-3 FA) plays a valuable role in the prevention of cardiovascular disease and lowers triglycerides, slows hardening of the arteries, reduces blood pressure, and improves neuronal integrity and cognition. And yet, cholesterol-lowering drugs remain a billion dollar business.

That may soon change soon, particularly if further research supports the findings of a recent Italian study. The study determined that daily fish oil supplements (omega-3 fatty acids) were superior to the popular prescription cholesterol-lowering drug Crestor. Crestor is prescribed to adults with high cholesterol and has common side effects including headaches, muscle pain, abdominal pain, weakness, and nausea.

For four years, researchers conducted two parallel studies of nearly 11,500 patients diagnosed with heart failure, comparing the effects of a prescription fish oil supplement to Crestor. Researchers concluded that patients given the fish oil were less susceptible to hospitalization or death that those given Crestor. 

In addition to these established benefits for cardiovascular disease, omega-3 fatty acids in high doses (e.g 6 to 10 capsules per day) are being used to treat depression. New studies are identifying potential benefits for a wide range of conditions including cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis.