I love my family, but I'll be honest...a weekend with my sister, I was not motivated to get any working out done...it was all play. When we left this afternoon I had to squeeze in some quick exercises. Tomorrow hiking day!
10 push ups
20 wide squats
20 narrow squats
Repeat 3 X
This lovely, little starchy chemical is one of my favorite things to talk about. I've talked about it before in "Planning Nutritionally for Labor and Delivery" post. Today, I, obviously, want to focus on the need for hyaluronic acid with athletes.
What is Hyaluronic Acid?
Hyaluronic acid is a lubricant. It is a carbohydrate, and is aqueous, holding significant amounts of water. It is found in high amounts in the eyes, mucous membranes, skin, and cartilage. It is also a huge component of synovial fluid.
Functions of Hyaluronic Acid
Obviously, the main function of hyaluronic acid is hydration (see the tie in). It's purpose is bring large amounts of water into soft tissue.
Where do We Get Hyaluronic Acid
There are two main ways to get hyaluronic acid.
That seems easy enough. So, why are so many people low in Hyaluronic Acid?
Diet, Diet, Diet....I seem to come back to this a lot, it might be important.
There are so many EXTREME diets out there...Paleo, Vegan, Raw-Food Vegan, Keto....what do they all have in common? THEY ARE MISSING NUTRIENTS! Sorry! Quality and Balance are key to a good diet. Sure you may lose weight and body fat on a Keto diet, but you'll be missing out on electrolytes. Sure, you'll be detoxing like a champ on a raw-food vegan diet, but you're going to end up anemic. What does this have to do with Hyaluronic Acid...easy.
The food sources of hyaluronic acid are SKIN and CARTILAGE (or eyeballs, but that's a bit hard to swallow....pun intended)...so right off the bat, those vegetarians and vegans are out one way.
The other way is via starches in the diet (potatoes, bananas, dates)...so right there those keto and paleo diets are out one way.
Making sure you have a good balance in your diet of quality meats (bone in, skin on...or broth), and quality carbohydrates (sprouted grains, whole potatoes), you can make sure you are consuming enough constituents of hyaluronic acid.
Your body turns over about 1/3 of your total hyaluronic acid every day (for non-athletes), so making sure to consume these foods daily, especially if you are an athlete and using more, is essential.
When Would You SUPPLEMENT?
Some of the main symptoms of a Hyaluronic Acid deficiency are clicking and pain in the joints, eyesight changes, dry eyes, dry skin, early aging, gums that bleed easy, and others.
If I have clients that come in with cartilage issues, or joint pain, I will almost always supplement with hyaluronic Acid capsules, and modify the diet. Then once we establish a healthy, hyaluronic acid rich diet, we remove the supplement.
Women over the age of 50, and men are more likely to have deficiencies due to lower levels of circulating estrogen. These people may do well with supplementation.
Athletes with extreme diets, or who are showing signs of joint clicking, may do well with supplementation.
Anyone with spinal injuries, such as herniated discs, are using more synovial fluid to maintain hydration, and may do well with supplementation.
Breakfast: Country Potatoes, Fried Egg, Sourdough Toast, & A Side of Green Chili
Not the best breakfast, but one last meal out with my sister before she left. Could have done a lot better. No really veggies or fruits to be seen. Lots of starches (good for my hyaluronic acid production though).
Lunch: Beet & Bacon Salad; Iced Tea
After my poor breakfast, I decided I better up my game at lunch. Beets are one of my FAVORITE vegetables. (Have you ever eaten the greens? Do! They are delicious.)
Beets are a great vegetable blood tonic. Not only are they rich in nutrients like Iron, B6, & B9 which aid in blood building, but they are also excellent sources of electrolytes Potassium, and Phosphorus, and other nutrients like Vitamin C.
Beets also contain phytochemicals that reduce inflammation by inhibiting COX-2.
Dinner: Roasted Chicken & Brussel Sprouts, with Pesto Pasta
Choosing Bone in Skin on chicken is an easy way to increase your dietary hyaluronic acid.
Hyaluronic Acid 120mg
Total Water Today: 8 Cups