Numerous contrasting studies exist in the research field regarding the effects of moderate alcohol consumption; some suggest significant health benefits, whereas others suggest potential risks associated with even small regular intakes. As can be expected, these rather ambiguous findings cause many eyebrows to raise and lips to frown. The purpose of this essay is to summarily survey the research so that the reader can make a more informed decision regarding his or her drinking habits.

       Before delving further into the advantages and disadvantages of alcohol consumption, knowledge of a few basic facts is useful.  First, alcohol contains seven calories per gram and is metabolized within the body as a toxin.  Second, alcohol lacks catalyzing micronutrients, such as vitamins, minerals, amino acids, and fiber.  Finally, alcohol acts as a diuretic, causing fluid, electrolyte, and mineral loss from the body.

      Although the facts above present a negative view of regular alcohol consumption, the scientific community suggests that moderate drinking can provide significant health benefits.  Perhaps most noteworthy is the evidence revealing that moderate alcohol consumers are less inclined to develop cardiovascular disease, the major cause of death in many countries over the last 150 years.  Moreover, if a moderate drinker should suffer a heart attack, he or she is significantly more likely to recover than an abstainer.  The life-protecting benefits of moderate alcohol consumption appear to derive from the alcohol's effects on lipid profiles; specifically, alcohol seems to increase one's good cholesterol (HDL:  High Density Lipoprotein) while simultaneously decreasing bad cholesterol (LDL:  Low Density Lipoprotein).  Furthermore, alcohol acts a powerful anticoagulent (blood-thinner), and therefore decreases instances of thrombosis (blood clotting), a condition resulting from a thrombus (clot) obstructing the flow of blood throughout the circulatory system. 

     But the benefits of moderate alcohol consumption do not seem to stop with the prevention of heart disease.  Indeed, moderate alcohol intake has been shown to help with various forms of degenerative diseases, such as cancer, diabetes, osteoporosis, Parkinson's Disease, and Alzheimer's Disease.  It is widely held that the cause for these diseases is cellular damage brought about by free-radicals--harmful by-products of the process of oxidation that occurs with metabolism.  A body of evidence now exists that strongly suggests that the polyphenols found especially in wine serve to protect against these agents of destruction.  In specific regard to Type II Diabetes, alcohol seems to ameliorate the condition by means of a second mechanism:  namely, by enhancing the efficiency of insulin.  Finally, evidence exists that moderate alcohol consumption can help ward off osteoporosis, a disease that results in the deterioration of bone tissue.  This is especially good news for women who have entered into the post-menopause stage of life; for this is a period during which levels of estrogen--a hormone that preserves bone tissue--rapidly decline. 

    The preceding paragraphs beg for an operational definition of moderate alcohol consumption.  Given that moderate is a relative term, it is most appropriate to provide a range of values instead of a single precise value.  With that said, the preponderance of the international studies suggests that one to three drinks per day for a healthy male, age 65 years or younger, weighing between 150-175 pounds (68-79 -kilograms), can provide the health-protective benefits mentioned above. (For the purposes of this discussion, it suffices to equate a standard drink with 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80 proof (40%) spirits, all of which contain roughly the same amount of alcohol.)  However, due to various biological differences, it is generally recommended that women consume considerably less than their male counterparts; moreover, all adults over the age of 65 are urged not to consume more than one drink per day. 

    Thus far, our discussion has focused primarily upon the potential health benefits of moderate drinking. However, as science and history have revealed over and over again, absolutes in life are few and far between. And so, as one might expect, there are inherent risks involved with the consumption of even small amounts of alcohol. These risks stem largely from alcohol's capacity to trigger the release of dopamine, a chemical in the brain that produces a sense of elation, as well as endorphin, an opiate-like substance that functions as a powerful pain-killer. These internally produced chemicals are also highly elevated during sex and eating, and hence are associated with drive states and repeated urges. Problems arise when the would-be moderate drinker becomes dependent upon the heightened sense of well-being brought on by the alcohol, for she soon discovers that she must consume more and more to achieve the desired effect. Unfortunately, it may not be long before moderate drinking becomes excessive drinking. It goes without saying that excessive drinking ravages the body and the mind, so it is of paramount importance that the health-conscious individual be acutely aware of inner motivations and tendencies. If one is prone to impulsive behavior, abstinence is likely to be the wisest choice.

      As mentioned above, the body treats even small amounts of consumed alcohol as a toxin. The liver plays a key role in the body's detoxification processes, and the regular intake of alcohol can potentially subject it to undue stress and strain.  If this should occur, this vital organ may become less efficient at its other important tasks, such as producing cholesterol and converting glucose into glycogen.  In extreme cases, cirrhosis, a disease that chronically undermines the functioning of the liver, can take a fatal hold.  It is therefore only sensible that those known to have impaired livers should avoid drinking alcohol altogether.

     We have commented at length upon the potential heart-protective benefits of moderate alcohol consumption. However, we must caution that researchers are not unanimous in their conclusions and recommendations, for many point out the potential damage that even small amounts of alcohol can impart upon the heart over time. In short, proponents of abstinence argue that alcohol, through its action as a vasodilator, causes the peripheral blood vessels (that is, those blood vessels outside the brain and heart) to relax and allow more blood to flow through the skin and tissues. As a result, the organs receive less blood flow, and blood pressure decreases. However, because the body is constantly striving to maintain its homeostasis (that is, its state of balance), the heart rate increases in order to assure that the various organs receive their due allotments of precious blood. Over time, a continuous elevated heart rate--a symptom of the heart's inefficient functioning--can result in chronic hypertension (which is commonly referred to as "high blood pressure"). As a corollary to all of this, blood clots can form and eventually make their way into the brain. This event defines the deleterious condition of a stroke.

     As this brief discussion reveals, it would be rash to conclude that moderate alcohol consumption is entirely innocuous. On the other hand, it would also be rash to conclude that alcohol should always be avoided. However, since we now have a firmer grasp on the concept of “moderation” as it applies to alcohol consumption, we should all be able to live more health-consciously by avoiding “excess.”

     Edited and Revised by

    Todd Reinhard
 

  As a fitness trainer, it is with great regret that I rarely find a woman in my gym.  When a woman does wish to join my gym, the first question I expect to hear from her is “Should women strength train in addition to doing aerobics?”  The reason this question is so commonplace stems from women’s fear of becoming bulky and “muscle bound”; they definitely do not want to start resembling their male counterparts as a result of pumping a lot of iron, after all!        

      What these worried ladies do not understand, however, is that muscle mass is not merely a function of lifting weights and hard physical labor.  Indeed, it depends upon a great number of variables, as any competitive or recreational bodybuilder will attest.  Of these many variables, extensive research shows that testosterone, a hormone known to increase protein synthesis, is of paramount importance.  Since women produce, on average, only about ten percent of the testosterone that men produce, it is very rare that they ever acquire comparable amounts of muscle tissue. On the other hand, women can acquire the same physical and mental health benefits as men do from a regular strength training routine.  These include, but are not limited to:  

1. A reduced risk of osteoporosis, since the mechanical stress placed on the body during strength training will help      increase bone density and prevent calcium loss.
2. A change in body composition, since proper strength training will add lean mass, which in turn will burn more fat calories.  (Ten pounds of lean muscle will burn an extra 3500 calories a week.  That is the equivalent of one pound of body fat.)  Aerobic exercise does not build lean body tissue.
3. An improved sense of well-being, since improved strength levels will boost the immune system and enhance self-confidence.
4. A firmer, sleeker, sexier physical appearance.

       Given these facts, it follows that both men and women should strength train regularly to achieve and maintain optimal health. 

Edited  By Todd Reinhard. .

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    I am sincerely grieved to report that I have participated in yet another disgraceful and pathetic bodybuilding competition--an occasion that has prompted my official retirement from the sport. The reasons for my departure from the sport are many and multifaceted, but I can summarize them in terms of shifts in priorities and general disenchantment—the latter being a contributing factor to the former. As a devoted fitness professional, I can no longer justify taking part in events that are defiled by wanton and rampant drug abuse. No longer will I stand in the midst of short-sighted young men who are so driven by acclaim and instant ego- gratification that they make a complete mockery of “fitness”.

 One common symptom of steroid abuse to which I have regrettably many times born witness is known medically as gynecomastia. In short, gynecomastia refers to the abnormal enlargement in the breasts of males due to high levels of exogenous testosterone (a male hormone) aromatizing into estrogen (a female hormone). If young competitors continue to increase their testosterone levels by means of various steroids, this condition can escalate and have devastating effects once they retire from the spotlight. The problem is that these young men are easily seduced by the rapid muscle mass and strength gains that these chemicals promote. However, once they realize that bodybuilding does not provide for the monetary necessities of practical life and decide to abandon it, they typically simultaneously stop the steroid usage. Of course, disposing of the steroids is laudable, but agonizing withdrawal symptoms typically co-occur—most notably fat gain, loss of lean mass, and clinical depression. Once depression sets in, many resort to escapist strategies that only serve to intensify and perpetuate the problem: nicotine, alcohol, recreational drugs (which of course include nicotine and alcohol), binge eating, gambling, and promiscuous sex.

It saddens me deeply to reflect upon the sorry state to which Indian bodybuilding has been reduced by the underlying consciousness that brings anabolic steroid abuse onto the phenomenal stage. For want of instant gratification, young people with limitless potential are willing to risk kidney and liver damage, hair loss, gynocomastia, ligament and tendon damage, clinical depression, and related disorders. I am offering a saner alternative to a long-term heightened sense of well being: regular aerobic and anaerobic exercise, nutritional diet, and personal hobbies, such as yoga, reading, music, etc. Take nothing for granted, and enjoy your health. Respect your body and your mind. Respect your SELF. Life is a marathon, not a sprint. Namaste.

 Edited By Todd Reinhard

     Most of us are acutely aware that smoking is hazardous to our health, but few of us know exactly how it undermines our biological systems. Numerous studies indicate that smoking hampers the physical fitness of even the young and active among us, so let us briefly explore some of the reasons why smoking is such a nemesis for those who are seeking to enhance their well-being.

     After smoking a cigarette, one's heart rate will become elevated, and many will experience irregular heart contractions that can persist from thirty to forty-five minutes. High blood pressure results because smoking causes the arteries to constrict. The net result is that the body's heart, lungs, and blood vessels are so stressed that they are unable to meet the demands of vigorous exercise. The question might arise, “If exercise is as stressful to the body as smoking, what makes the former a healthier choice than the latter?” The simple answer is that, in the long run, exercise will force the body to adapt and become stronger and more efficient: lung capacity increases, blood vessels expand and become more pliable, the heart strengthens and slows. In short, the risk of heart disease, stroke, and diabetes is greatly diminished. On the other hand, smoking provokes the chronic deterioration of the body's critical organs and systems and thereby increases the risk of a complex of lethal physical ailments: various cancers, heart disease, diabetes, stroke, osteoporosis, etc.

     A final point worthy of note is that many regular smokers are reluctant to quit the habit because they fear that they will gain unwanted pounds. Indeed, the nicotine in cigarettes does speed up the body's metabolism and suppress appetite. Moreover, since smoking can dull the taste buds, eating tends to be less enjoyable for smokers than for nonsmokers. However, if smoking is replaced by exercise, such fear is unwarranted, since exercise, like nicotine, stimulates the metabolism and slightly suppresses the appetite. And the added benefit is that food becomes more enjoyable when it is consumed!

Those considering kicking the habit can obtain further motivation from the following:

•   Within 20 minutes (of putting down a cigarette) your blood pressure and pulse read “normal.”
• Within 8 hours the oxygen level in the blood normalizes, carbon monoxide levels go down.
• Within 24 hours your risk of heart attack starts to decline.
• Within 2 days you can taste food and smell things better.
• Within 3 days your lung capacity improves to the point where you can actually breathe better.
• Within 3 months your circulation improves and your lung functioning is up by 30 percent.
• Within 9 months your lungs are able to clean themselves again and your risk of infection goes down.
• Within 1 year your heart disease risk is now half that of a typical smoker’s.
• Within 5 years your risk of stroke is close to that of a non-smoker.
• Within 10 years your lung cancer death rate is half that of smokers and your risk of other cancers go down as well.
• Within 15 years your heart disease risk is the same as that of a nonsmoker’s.

        Edited by Todd Reinhard

Add Article Text...Whey protein may be one of the best things ever discovered within the fitness domain, and yet many fail to capitalize on its benefits. The American Heritage Dictionary defines "whey" as "the watery part of milk that separates from the curds, as in the process of making cheese." (In other words, whey is a byproduct of milk.) One of the major reasons that whey is so revered is that it possesses the highest "biological value" (BV) of all known proteins. The BV is a number assigned to a protein that indicates how efficiently it can be absorbed and utilized within the body. The higher the number, the more efficiently the given protein source can be metabolized. In general, animal proteins have a higher BV than do vegetable proteins. Some specific examples are shown in the following table.

Biological Value (BV) of Common Protein Sources:

Whey—104

Egg—100

Milk (Contains both whey and casein)--91

Beef—80

Soy—79

Beans and lentils—49

      As alluded to above, extensive studies show that whey protein possesses many advantageous nutritional properties. For example, by facilitating an increase in the levels of glutathione--a powerful antioxidant--whey supports and bolsters the functioning of the immune system. In addition, it helps to promote bone and cardiovascular health. Whey protein is especially well-received within the cancer population, as it helps to prevent the extreme fatigue and muscle-loss that often accompany radio- and chemotherapy. Of course, athletes and bodybuilders endorse whey for all of the reasons cited above, as well as for its convenience and digestibility preceding, and/or immediately following, a grueling workout or competitive event.

     Although whey protein can be found in multiple forms--such as concentrated, isolated, micro-filtered, ion-exchanged, and hydrolyzed—concentrated and isolated are the most widely touted. In short, whey isolates generally weigh in at 90-95% protein, whereas whey concentrates run around 70-80% protein; as one might expect, the former usually comes with a higher sticker price than does the latter. Since both are known to be high-quality protein sources, one should be guided by the spirit of experimentation.

     In conclusion, whey protein can be a healthy addition to the diets of most people. As a protein, it will be used in the processes of making enzymes, hormones, and other body chemicals; in addition, it will be used to build bones, muscles, cartilage, skin and blood. Such is the way of whey.

Edited by Todd Reinhard.