College of Nepean Natural Therapeutics

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12/11/2025

Is Your Potassium in Balance?

👉Nerve signals and muscle contractions depend on movements of chemicals called electrolytes that include sodium, potassium and chloride. Cells regulate the electrical potential of their membranes by maintaining greater levels of sodium and chloride on the outside and potassium on the inside. The American diet, particularly the popular low-carbohydrate diet, is high in salt (sodium and chloride) and low in potassium. This can cause calcium and bone loss, muscle cramping, high 🩸blood pressure and heart rhythm disturbances. Some bodybuilders who take anabolic steroids often take. diuretics to avoid swelling, which can cause loss of potassium. Increase potassium intake by eating plenty of fresh fruits and vegetables. Potassium-rich foods inclade leafy green vegetables such as spin romaine and cabbage; vine-grown fo like tomatoes, cucumbers, zucchini, squash and pumpkin; root vegetable carrots, radishes and onions; and fru like bananas, strawberries, apricots oranges. Milk, yogurt, potatoes, died and beans also have healthy doses o potassium.
👀(The New York Times)

12/11/2025

HIGH-PROTEIN DIET
Promotes Fat Lass, Improves Insulin Sensitivity

👉Health professionals worry that high-protein, low-carbohydrate diets may harm kidney and liver function and impair calcium balance and insulin sensitivity. French scientists found that rats fed a high-protein diet for six months lost nearly 50 percent more fat and 20 percent more bodyweight than 🐀rats fed a high-carbohydrate diet. The high-protein diet group had lower levels of insulin, triglycerides (🩸blood fats), the stress hormone cortisol as well as blood sugar, and showed no changes in kidney or liver function. High-protein diets during short-term treatment in rats appear healthy and safe. The researchers said high-protein diets could prevent the metabolic syndrome: insulin resistance and high insulin levels that lead to abdominal fat deposition, high blood pressure, diabetes, high cholesterol and blood-clotting abnormalities. The metabolic syndrome increases the risk of heart disease and stroke and some kinds of cancer
👀(Am J Physiol Regul Integr Comp Physiol A in Press)

11/11/2025

EARLY SURGERY BEST FOR TORN PECS

👉Many aging bodybuilders and weightlifters have trench-like depressions in what used to be round, cut chest muscles. A heavy lift or accumulated years of doing intense bench presses and inclines can push pec muscles beyond their capacities and make them rupture. What do you do- treat them conservatively with months of rehab or have them surgically repaired? Finnish researchers analyzed 33 cases of pectoralis major rupture or near rupture and found that early surgical repair resulted in the fastest and most complete recovery. Most pec ruptures occur high in the muscle near the shoulder. You have a good chance for full recovery if you have the surgery soon after the injury, and rehab the muscle thoroughly. The worst results occurred when there was a long delay between injury and surgical repair.
Even with surgery, almost 50 percent of people with torn pecs have less than full recovery.
👀(Am J Sports Med 32:1256-1262)

11/11/2025

HIGH-VOLUME EXERCISE
Prevents Insulin Resistance

👉Insulin resistance is linked to heart disease risk factors such as excessive insulin and cholesterol levels, high 🩸blood pressure and abdominal obesity. Insulin is a hormone released by the pancreas that helps control carbohydrate, fat and protein metabolism. It works by binding with cell receptors, which then trigger the biological action of the hormone, such as moving sugar from the 🩸blood to the cells. Insulin receptors can become less sensitive to insulin, so the pancreas secretes more of the hormone to get the required effect. High-sugar diets, lack of exercise and a family history of diabetes increase the risk of insulin resistance. 👨‍🔬Scientists from East Carolina University found that endurance training made insulin receptors work better (become more sensitive). People who exercised 170 minutes per week showed better results than those who exercised 115 minutes per week. Exercise intensity did not affect insulin sensitivity. Prevent insulin resistance by choosing diets lower in saturated fat and simple sugars and try to exercise 30-90 minutes every day.
👀(J Appl Physiol 96:101-106)

07/11/2025

MASSAGE Reduces Soreness

👉Nothing feels as good as a nice massage after a tough workout in the gym. Most people have the idea that massages speed recovery and prevent the inevitable muscle soreness that comes with pushing yourself to the max. Ithaca College researchers found that post-exercise massage produced mixed results. It had no effects on performance, but reduced soreness 48 hours after intense eccentric exercise (during eccentric exercise, the muscle exerts force as it lengthens).
Subjects did a hamstring workout designed to cause muscle soreness. Two hours later, the researchers gave each subject a 20-minute massage. Massage had no effect on muscle strength or chemical measure of muscle damage, but did make people feel better. The take-home message is that massage won't make you perform any better as an athlete, but it will make you feel better.
👀(Br J Sports Med, 37: 72-75)

07/11/2025

TAKE CARE UF YOUR KIDNEYS!

👉The kidneys are the body's filters. They help clear the blood of wastes, maintain chemical stability and regulate salt and water balance. You will feel sick and fatigued when your kidneys don't work properly. Kidney disease can lead to disability and death.
Unfortunately, many bodybuilders suffer from kidney problems because of occasional problems with dehydration. Kidney disease is very common in the United States, affecting more than 30 million people, and the rate is increasing alarmingly. People of color have four times the risk that white Americans have.
The disease causes few symptoms until the kidneys are severely damaged and require dialysis to boost their function. By then, it's usually too late to reverse the effects of the disease. Early detection including regular blood tests is the best weapon we have against the disease. People should also have their blood pressure and blood sugar checked regularly, and receive treatment if the levels are too high. A simple test that measures urinary protein is a good indicator of kidney health. Bodybuilders should have these te done regularly.
👀(Newsday, published online)

06/11/2025

MONKFISH: Great for Barbecuing

👉Grilling salmon or mahi-mahi is difficult because it usually dries out and falls apart before it's browned.
An exception is monkfish - named for jazz great Thelonious Monk. The monkfish has a tough texture, similar to crab or lobster meat. In fact, it makes an excellent meat for dipping into cocktail sauce. Unlike most fish, you have to make sure you cook it long enough or it will taste rubbery and tough. This fishlike shark and striped bass- is best cooked well done. Cook the fish slowly and cut it into 1-1/2 inch strips so that it browns at the same rate that it cooks.
👀(The New York Times, published online)

06/11/2025

COPING WITH HEMORRHOIDS

👉Hemorrhoids are groups of enlarged veins that lie underneath the membranes lining the a**s or re**um. They develop by straining during bowel movements, prolonged sitting or standing, or pregnancy. Some bodybuilders develop hemorrhoids from doing squats. Hemorrhoids cause burning, itching and 🩸bleeding. In two out of 10 people the condition gets progressively worse, regardless of treatment. Dr. Eric Weiss from the Cleveland Clinic stated that hemorrhoids can be prevented with proper diet and exercise. Take in
25-30 grams of fiber a day. Eat whole grains, fruits and vegetables, or consider a fiber supplement if you have trouble taking in enough fiber in your diet. Drink six to eight glasses of water a day to lubricate your stools and reduce straining. Get plenty of exercise to promote regular bowel movements. You can reduce symptoms by using over-the-counter treatments such as Preparation H, and soaking in a warm bath. If these home remedies fail, some physicians offer relatively painless office treatments, including cryotherapy (freezing) and electrocautery (electrically shrinking the tissues). These days, surgery is used for only the most serious and stubborn cases.
👀(Bottom Line Health, published online)

05/11/2025

Fructose Linked to Obesity, Insulin Resistance

👨‍🔬University of California, Davis, nutrition researchers think high fructose intake is partially responsible for the obesity epidemic in America. Many soft drinks, bakery products and desserts contain high levels of high-fructose corn syrup. Fructose doesn't trigger chemicals that satisfy hunger, so you overeat and gain weight when your diet contains too much of it. High fructose intake promotes insulin resistance that's linked to abdominal fat, high 🩸blood pressure, abnormal blood fats and problems handling carbohydrates. Don't stop eating fruits and vegetables. These foods contain some fructose- although it's less concentrated than in foods with added fructose- but also fiber, vitamins, minerals and antioxidants that benefit health.
👀(Am J Clin Nutr, 76: 911-922)

05/11/2025

HIGH FISH INTAKE
Linked to Mercury Poisoning

👉The American Heart Association recommends that people eat fish at least two days a week. The omega-3 fatty acids in fish reduce the risk of heart attack and stroke, and improve cell membrane health throughout your body. Fish often pick up mercury from the environment. Eating too much fish can cause low- level mercury poisoning, with symptoms such as hair loss, fatigue, depression, lack of concentration and headache.
Pregnant women should be particularly wary because high blood levels of mercury can cause birth defects and slow brain development. Taking high-quality fish oil supplements will allow you to have your fish and eat it too. The top-rated products certified by consumerlab.com contain no mercury.
👀(USA Today, published online)

03/11/2025

Whey Protein TRIGGERS THERMOGENESIS

👉Protein is an important dietary component for weight loss because it suppresses appetite and increases thermogenesis (increased caloric expenditure at rest). A 👨‍🔬study from the Nestlé Research Center in Lausanne, Switzerland found that specific types of proteins affect metabolism differently. On three different occasions, test subjects were fed meals consisting of 50 percent whey, casein or soy protein, 40 percent carbohydrate and 10 percent fat. They also consumed a control meal consisting of 96 percent carbohydrate. Whey protein increased thermogenesis and fat burning more than casein or soy protein. However, casein and soy protein suppressed hunger better than whey protein- but the test subjects thought that the whey protein tasted better. All three types of protein are valuable components in weight-loss diets, but they affect caloric intake and expenditure differently.
👀(American Journal of Clinical Nutrition, 93: 525-534)

03/11/2025

MEDITERRANEAN DIET Improves Erections

👉Diets high in saturated fats and simple sugars are linked to poor metabolic health, which can cause heart disease, poor sexual function, depression and cancer. A review of literature by scientists from the 👨‍🔬University of Naples in Italy concluded that men consuming the Mediterranean diet have a lower risk of erectile dysfunction. The diet is high in fruits, vegetables, whole grains, olive oil and nuts, and low in processed meats and refined grains. Men who switched to the Mediterranean diet showed improvements in erectile function. Increasing physical activity levels and eating a healthy diet are much better ways to treat erectile dysfunction than taking drugs such as Vi**ra.
👀(Journal of Sexual Medicine, 7: 2338-2345)

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55 Turner Street
Blacktown, NSW
2148

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Thursday 9am - 6pm
Friday 9am - 6pm
Saturday 9am - 6pm
Sunday 9am - 6pm

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+61408115139

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