Stress is a common feeling that most of us may have on a day-to-day basis. Stress can be found in many different aspects of our lives. Whether that is, you have a packed schedule without time to breathe, your child is at home sick but you have to still try to work and no one to watch them, or you have a big project due at school and feel like there is just no way you are going to be able to complete it cause you are busy or you don’t even understand it. All these situations can cause stress levels to increase and even small things that just continue to pile up can cause stress. Unfortunately, stress is always there almost every day, but can it be good? Can there be good stress and bad stress? Can our bodies utilize stress level for our benefit? There is some good news in everything!
What is good and bad stress? Most of the time stress is chalked up to just be a bad thing because it does not usually make us feel good. But there is a difference between good stress and bad stress. The difference is, how long we feel stressed for.
Short term stress is classified right there in the name. Stressors that are short lived. They can be seen as a specific stressor and can cause a fight or flight response. It is typically classified as intense stress, also known as hormesis. And overall can be a part in living longer.
Long term stress does in fact damage our bodies and ultimately leads to the statement “stress kills”. Some of those long-term stressors can be family changes, deaths, births, marriage, divorce, family issues. Along with work life, financial problems, major illness or injuries, and or losing a job, becoming homeless. All of these are major life stressors that if not managed properly can cause some significant health problems.
The Biological and Chemical Parts to Stress and the Unknown Two components to our stress response system that may only be known as scary or bad are oxidation and free radicals. These two words are not always known to be used as good things. But biologically they can be.
Oxidation
Oxidation is the chemical process in which a substance loses an electron. It is the addition of oxygen or removal of hydrogen. Typically, and more commonly, people hear oxidation and immediately think of the breakdown and destruction of metal (a car rusting) but in all reality it is rather important in your energy production and process. Cellular respiration is when glucose is oxidized to produce energy in cells. Glucose is broken down into what is called Adenosine Triphosphate or more commonly known as ATP. Now ATP is our source of energy and without it we are dead. Our bodies MUST have ATP to function. So therefore, oxidation is really energy production.
Free Radicals Free radicals are molecules that have an unpaired electron that are highly reactive. Having an unpaired electron causes these molecules to be unstable. All free radicals are not necessarily unstable or damaging. While some are, many are not. They are in fact essential to our long-term survival. Some people may have a knowledge base of free radicals being bad because they are typically talked about with DNA. These free radicals that are typically discussed are called hydroxyl radicals and they can break DNA strands causing mutations. But just like with everything else these days there are good and bad. Good free radicals are found in a couple of different ways in our body. A few examples of those are as follows.
White blood cells that generate reactive oxygen species are produced to kill bacteria and viruses
Superoxide and hydrogen peroxide also help destroy pathogens
Nitric oxide regulates blood vessel dilation and blood pressure
Free radicals stimulate muscle adaptation increasing endurance and strength
These good radicals are typically produced in times of short-term stress whereas damaging ones are produced in long term stress.
How does this all work together?
Hormesis type stress (short-term) triggers the body to produce internal defenders called antioxidant enzymes. These enzymes are super oxide dismutase and catalase, they are made from protein, which is another important reason to implement a lot of protein into your diet. While these enzymes are working to defend your system free radicals are working as messenger signals, telling your body that you need to adapt to reduce the threat. Again this becomes damaging when production outweighs the body’s ability to produce the counter attack.
Methods to Combat Stress So how can we combat stress? There are many ways to lower your stress level and increase the good free radicals and ATP production. At times it can seem more overwhelming than helpful doing some sort of activity, especially if you have a crammed schedule, if this is the case there are activities that will help but just give you time to decompress. Some examples of good stress relief methods are:
Sun exposure– essential to your well-being. Helps produce serotonin (mood regulator), Melatonin (sleep hormone), vitamin D, lower blood pressure and improve mental health.
Weightlifting– builds muscle, strengthens the body, reduces injury, improves heart health, boosts mental health, improves energy and quality of sleep, improves mental health.
Fasting– weight loss, blood sugar control, more efficient use of energy, immune system improvement, cell regeneration.
Sitting in a sauna– reduces stress while promoting relaxation, improves heart health, improves respiratory tract function, reduces inflammation, relaxes muscle and mind, aids in sleep.
Getting in a cold plunge– reduces core body temperature, eases muscles, improves focus, enhances sleep quality, decreases inflammation in the body.
Hyperbaric Oxygen– increases oxygenation of the body’s tissues, time to decompress, improve blood circulation, accelerate healing, increased formation of collagen which supports connective tissue in the body.
The Bottom Line
In all reality can we be stress free all the time? No, we really can’t. Short term stress is good for us and helps prolong our lives. Which can be rather difficult to believe. While long term stress can be damaging, with the right coping mechanisms we can work through long term stress and let it be released as short-term stress, which in the end is beneficial to our bodily systems. Being more aware and conscious of how our bodies take in stress and convert it biologically and chemically is important when understanding how important it is to manage our stresses throughout our lives. We can live long healthy lives if we come to better understand the unknown and change our outlook on the “bad” to the good.
Sugar is a staple in many of our diets, found in everything from morning coffee to desserts and snacks. It’s often associated with sweetness, comfort, and indulgence. However, the growing awareness about sugar’s impact on health has raised important questions about its consumption. Is sugar really as bad as it’s made out to be? And how much is too much?
What Is Sugar? Sugar is a type of carbohydrate that the body uses as a primary source of energy. There are naturally occurring sugars, such as those in fruits, vegetables, and dairy, and added sugars, which are found in processed foods and drinks. It’s the latter group that has raised health concerns.
The Good vs. The Bad: Naturally Occurring vs. Added Sugar Natural sugars are typically accompanied by other beneficial nutrients like fiber, vitamins, and minerals. For example, the sugar in an apple comes with fiber, antioxidants, and various vitamins that help the body process the sugar more slowly. On the other hand, added sugars found in candy, sugary drinks, and pastries provide little to no nutritional value and can lead to a host of health problems when consumed in excess.
The Health Risks of Too Much Sugar
Weight Gain: One of the most immediate consequences of a high-sugar diet is weight gain. Sugary foods and beverages are often high in empty calories, leading to overeating without providing the necessary nutrients for the body. The excess calories are stored as fat, contributing to obesity.
Heart Disease: Studies have shown that a high intake of added sugar can increase the risk of heart disease. This is because sugar contributes to factors like increased triglycerides, high blood pressure, and inflammation—all of which are linked to cardiovascular problems.
Type 2 Diabetes: Consuming too much sugar can impair the body’s ability to regulate blood sugar levels. Over time, this can lead to insulin resistance, which is a key factor in the development of type 2 diabetes.
Tooth Decay: Sugar is a primary cause of cavities. When sugar interacts with bacteria in the mouth, it produces acids that erode tooth enamel, leading to tooth decay.
Fatty Liver Disease: Excessive sugar, particularly fructose (found in many sugary drinks), can overload the liver, leading to non-alcoholic fatty liver disease, a condition that can cause serious liver damage.
How Much Sugar Should We Be Eating? The American Heart Association (AHA) recommends that women limit their intake of added sugars to no more than 6 teaspoons (25 grams) per day and men to no more than 9 teaspoons (38 grams) per day. The World Health Organization (WHO) suggests keeping added sugars to less than 10% of total daily calories, with further benefits seen if it’s reduced to below 5%. The problem arises when sugar consumption far exceeds these recommendations, which is common in many modern diets. With sugary drinks, snacks, and processed foods being readily available, it’s easy to go overboard without realizing it.
How to Reduce Sugar in Your Diet
Read Labels: Many processed foods contain added sugars, even those that you might not expect, like salad dressings, sauces, and bread. Reading labels carefully can help you make more informed choices.
Cut Back on Sugary Drinks: Sodas, energy drinks, and sweetened teas are some of the biggest culprits when it comes to added sugar. Opting for water, herbal teas, or sparkling water with a splash of lemon can help reduce your intake.
Snack Smart: Choose whole fruits instead of candy or sugary granola bars. Fruit contains natural sugars along with fiber, vitamins, and minerals, making it a healthier choice.
Cook at Home: Preparing meals at home allows you to control exactly what goes into your food. You can experiment with using natural sweeteners like honey or maple syrup, but always in moderation.
Be Aware of Hidden Sugars: Even items like yogurt, breakfast cereals, and energy bars can be packed with added sugars. Opt for plain, unsweetened versions and add your own flavoring if necessary.
The Bottom Line Sugar isn’t inherently “bad” when consumed in moderation, especially in its natural forms found in whole foods. The key is balance. It’s important to be mindful of how much added sugar you consume, as excessive amounts can have serious long-term health consequences. By making smarter food choices, reading labels, and reducing sugary beverages and snacks, you can enjoy a sweeter life without the unwanted side effects. Ultimately, the choice is yours—sweeten your life naturally, and your body will thank you for it!
There are multiple excuses as to why endurance athletes avoid strength training like the plague. They fear they may gain weight, or get injured, or lose speed. I have heard them all… I am a “fill in the blank” endurance athlete not a body builder, why should I lift weights? I don’t want to get big and bulky. This is where the professional comes in and avoids those things. Just because you lift does not mean you will get big. In fact most don’t have the genetics, and the diet is not such to produce those results. The truth is that lifting weights may be the missing link to move them forward and give them that extra edge, especially the MASTERS AGE groups. Weight training helps to maintain and /or build lean muscle mass that can be catabolized during racing and just the normal muscle loss from aging can be off-set.
Weight training also boosts metabolism, regulates hormones and improves posture, which leads to one of the most beneficial reasons to add weight training to your life routine. Weight training when done properly can correct muscular and postural imbalances, caused by repetitive movements (as is done in endurance sports such as running and cycling). Also postural formations like hunch back, which can be caused by activities such as cycling, a desk job, or longer term computer work. This all can lead to all kinds of postural dysfunctions and head aches, neck and back discomforts, etc. If you don’t do something to off-set the muscle loss of age you will never get it back, not to mention the performance loss that happens over time, even if you are not an athlete.
My hope is that by reading this, any myths and misconceptions you may have are now replaced with the desire to improve your performance and your life. If you are curious or motivated to get involved in a scientifically based and sport specific training program, start by seeking out a knowledgeable experienced coach or trainer. Within a short amount of time you could be enjoying your strongest, best year to date!!
