In this video I discuss what bile is, and its main functions in fat digestion, red blood cell recycling, and cholesterol removal. Transcript What is bile? Bile is a digestive juice that is produced in the liver and stored in the gallbladder. Bile’s major function is that it is involved with fat digestion and absorption in the intestinal tract. So let’s take a very basic look at how this happens. Here we have Jayson, and he has just eaten a meal, and part of that meal contained some fat. And fat does not dissolve in water, so this means his body has to digest it in a different way than it would protein or carbohydrates. As fat moves through the digestive system, it mainly remains clumped together. When fat reaches the small intestine it basically is large fat droplets. And this is where bile does its job. Bile is released into the small intestine, and it is able to mix with the large fat droplets. Bile contains bile salts, which allow it to emulsify the fat, or break it down into smaller droplets. Next, the enzyme pancreatic lipase comes in and breaks the fat into free fatty acids and monoglycerides. These free fatty acids and monoglycerides are now small enough to pass through the epithelial cell layer that covers the villi. Villi are tiny finger like projections that cover the interior of the small intestinal wall. Inside these villi are blood capillaries and lymph capillaries. Here fats are absorbed into the lymph capillary and transported to the liver by way of the lymphatic duct and circulatory system. So, as you can see, bile has a very important role in fat digestion and absorption. But bile does a couple of other things. It helps remove a substance called bilirubin, which is made when the body breaks down old blood cells. Bile also helps remove cholesterol, as some cholesterol is converted to bile acids and eliminated in bile in feces.
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In this video I discuss what is glycogen, some of the functions of glycogen, and how many carbs to fill glycogen stores. I also discuss where glycogen storage takes place and how much glycogen is stored in the body. Transcript What is glycogen? To answer this, we are going to start with carbohydrates. When we eat carbs, our body breaks them down into what is called glucose. Glucose is the main source of energy, or fuel for cells. When the cells are full of fuel, the body takes this extra energy and converts it to glycogen. So, glycogen is a form of energy storage in the body. It is estimated that the body stores about 2000 calories worth of energy as glycogen. It gets stored in mainly 2 places, in muscles, and in the liver. Glycogen that is stored in the liver can be used by other organs and cells in the body. Glycogen that is stored in muscles is not shared, so it is used only by muscle cells. It is estimated that The liver will store about 400 calories of energy, and muscles will store about 1600 calories of energy. Now we are going take a basic look at how this works. Lets say that jack here is about to eat. His liver glycogen tank is ¾ full, and his muscle glycogen tank is 3/4 full. Jack eats his meal, and the carbs are broken down into glucose. Some of this glucose is sent by the liver, into the bloodstream to cells throughout his body. The liver takes the extra glucose and converts it to glycogen and stores it for later use, filling up his liver glycogen tank. In between meals when energy is needed, the liver breaks the glycogen down into glucose and releases it into the bloodstream, as you can see the glycogen tank starts to empty until jack eats again. One note here, fat can also be converted to energy to be used, and I will cover that in another video. The process will be similar in the muscles. Jacks muscle glycogen tank was ¾ full before his meal. After his meal, the tank is full. In between meals, jack is moving around, causing his muscle glycogen tank to become depleted.
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In this video I discuss the 3 energy systems in the body, atp energy, aerobic energy, anaerobic energy, adenosine triphosphate, creatine phosphate and ways to train the energy systems in the body. The Body’s Energy Systems Energy is needed to produce physical movement, maintain body temperature and keep up with all the metabolic activities in the body. In our bodies, all physical movement relies on the compound adenosine triphosphate, or ATP. Atp is stored in the muscles, so it is immediately available to produce movement. However, storage of ATP in the muscles is limited. So, any movement that lasts longer than a few seconds requires more ATP to be produced. Our bodies have 3 energy systems that can produce ATP energy, the ATP-PCr system, the glycolytic system, or lactic acid system, and the Oxidative system. The first 2 systems are anaerobic systems, meaning oxygen is not required to produce ATP, and the Oxidative system is aerobic, because oxygen is needed for ATP production. The atp-pcr system is based on movements lasting about 10 seconds or less, such as strength power movements like a golf swing, jumps, throwing, or racket serves. These types of quick burst movements can be done with ATP that is stored in the muscles. During Short, Sustained power movements, or any quick bursts such as short sprint, ATP will provide the energy alone for the first few seconds, with a compound called creatine phosphate, or PCr, buffering the ATP for another few seconds. Like ATP, the amount of Pcr is limited, so this system can provide energy for movements up to about 15 seconds in total. This energy system produces ATP very quickly, but not over a long duration. Next, energy demands shift to the glycolytic system. This system relies on the rapid breakdown of carbohydrates. Glucose, which is one of the most basic forms of carbohydrates, is constantly circulating in the bloodstream. Glycogen is a stored form of glucose in the muscles and liver. This blood glucose or glycogen is broken down to create ATP through a process called glycolysis. During this energy supply process, a substance called lactate is formed, and hydrogen ions are released. It is believed that the accumulation of these hydrogen ions in the muscle causes the muscle to become more acidic, contributing to fatigue and a burning sensation. Exercises that are performed at maximum rates for between 1 and 2 minutes, such as a 200 yard dash, depend heavily upon the lactic acid system for ATP energy. This energy system produces ATP very quickly, but again, not over a long duration. The oxidative system involves the use of oxygen. Through 2 complex metabolic processes, the Krebs cycle or citric acid cycle, and the electron transport chain, ATP is produced. This energy system, with all of its processes can’t produce ATP nearly as quickly as the first 2 systems; however, this system can produce ATP for a much longer duration. This system can use carbs, fats, or if necessary, even protein, however, fats and proteins have to be broken down, so when the system uses them, the process becomes longer. This system is used for longer duration activities, such as a bike ride, or long run. The chart on the screen shows an estimate of the % of energy used from each system along with time plotted at the top, you can see the atp cp system dominates at the beginning, then glycolysis becomes the dominate energy provider, and then energy really relies on the oxygen system. Here are two other charts; the one on the left shows an estimated rate of ATP production per second for each system. It shows the rate for carbs and fats for the oxygen system. You can see how much more rapidly the ATP pcr and glycolysis systems are at ATP production. On the left is a chart showing the aerobic ATP production for trained and untrained people, showing the benefits of well trained persons, as they don’t run out of energy easily. Each of these systems can be trained to be more productive. By changing your workout routines, doing explosive moves like box jumps you can improve system 1. By doing circuit routines, going from one exercise to the next with little to no rest in between and using lighter weights you can train system 2. And, by doing a 20 to 30 minute cardio session of low to moderate intensity, like walking, jogging or biking, you can improve system 3. Its good practice to train all 3 systems, by altering your workout routines. The body is amazing, and it adapts very quickly. Changing up routines also provides mental stimulation, which helps overall health, and can help people stay motivated to workout regularly. Remember this folks, hit your body as differently as possible, as often as possible.
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In this video I discuss Endorphins and Enkephalins (a family member of Endorphins). We look at what they are, when the body produces them, and how they work. Other sources... http://antoine.frostburg.edu/chem/senese/101/features/anandamide.shtml https://www.psychologytoday.com/blog/the-compass-pleasure/201104/exercise-pleasure-and-the-brain http://www.musicforhealthservices.com/Music_as_therapy/Pages/Module%2004_Music_and_the_Brain/4.2_Understanding_Endorphins.pdf
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In this video we discuss the anatomical directional terms, which is a directional language used to reference points or areas of the human body. Anatomical directional terms A directional language of anatomy exists in order to minimize confusion when discussing areas or specific points on the body. This directional language or terminology is used in reference to the anatomical position. The anatomical position is when a person stands erect, face pointing forward, arms at the side, palms facing forward and feet also pointing forward. If everyone is looking at the body in the exact same position, there will be less confusion when discussing anything related to anatomy. We are going to start with superior and inferior. Superior means toward the head, but it can also mean upper of above. Inferior means toward the feet, but it can also mean lower or below. So we would say the heart is located superior to the small intestine, or we could say the small intestine is located inferior to the heart. Next is anterior and posterior. Anterior means further to the front, or in front of. Posterior means further to the back, or in back of. So, we would say the lungs are anterior to the spine, or we could say the spine is posterior to the lungs. Sometimes the terms ventral and dorsal are used in place of anterior and posterior, where ventral means anterior and dorsal means posterior. Anterior and posterior can also be used to describe how you are looking at the body. While the body will always be referenced from the anatomical position, it can be viewed from an anterior view, meaning looking at the body from the front, and it can be viewed from the posterior view, meaning looking at it from the back. Medial and lateral are another set of directional terms. Medial means toward the midline of the body, and lateral means toward the side of the body, or away from the midline of the body. Where the midline is an imaginary line that divides the body into left and right halves. So, we would say the heart lies medial to the lungs, or you could say the lungs lie lateral to the heart. Lateral can also be used to describe how you are looking at the body. While the body will always be referenced from the anatomical position, it can be viewed from a lateral view, meaning looking at the body from the side. Next is proximal and distal. Proximal and distal are terms that are usually used when describing parts of the appendicular body. Remember that the axial body consists of the head, neck and trunk, and the appendicular body consists of the limbs or appendages that are added to the axial body. Proximal means closer to the axial body, or toward the trunk of the body and distal means further from the axial body, or further from the trunk of the body. So, we would say the thigh is proximal to the leg, or you could say the leg is distal to the thigh. Superficial and deep are another set of directional terms. Superficial means closer to the surface of the body, and deep means further away from the surface of the body. So, we would say the sternum is superficial to the lungs, or the lungs are deep to the sternum. Remember this is the case when we are looking at the body from the front or anterior view, when it is in the anatomical position.
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In this video we look at the 13 major muscle groups in the human body, and some everyday movements that each group is involved in. Transcript notes What are the major muscle groups in the body? Muscles can be grouped together in many different ways, in this video we are going to put them into 13 different groups based on their locations in the body. My intent in this video is to give you a very basic overview of the major muscle groups, so that when you build your own resistance training routine or choose exercises to perform, you have a general understanding of the major areas of the body you can plan those routines for. I am not going to be covering exercises in this video, and I am going to use the more common known names of the muscles whenever possible. Let’s start with the deltoids, or delts, which are the shoulder muscles. The delts are used in all side body lifting motions and they provide support when you carry things and help keep carried items away from the motion path of the thighs. The biceps are located here, in the front of the upper arm. The biceps help control the motion of both the shoulder and elbow joints. At the elbow, the biceps are essential in lifting, and at the shoulder they help with moving the arms sideways, forward and upwards. The biceps are also involved in forearm rotation such as when you use a screwdriver. The triceps are here, in the back of the upper arm. The triceps help stabilize the shoulder joint, and also allow the elbow joint to be straightened. The triceps are involved in passing and shooting a basketball, and help with finite movements such as when you write or draw. The pectorals or pecs are the large chest muscles. The pecs are involved in many everyday movements, mainly at the shoulder joint. They provide support when you hold objects in front of your body, they are activated when you reach across your body, for instance to grab a seat belt or comb your hair on the opposite side. They are also activated when you reach behind yourself, for instance, reaching into your back pants pocket, or to tuck in your shirt. Everybody’s favorite muscles, the abdominals are located here below the pecs. The abdominals assist in the breathing process and protect inner organs. They are key in twisting motions, such as a golf swing or looking behind yourself. They also play a key part in bending over motions, and in maintaining good posture. On the sides of the abdominals are the obliques. The obliques like the abdominals are important in twisting motions, and bending motions, as they help support the spine from the front. They are also key in keeping good posture. These 2 large muscles in the upper and middle of the back are the traps. The traps are used to tilt and turn the head and neck and shrug the shoulders. They also provide support when you lift items over your head. The large muscles below the traps are the lats. The lats are used when you pull something into your body, or for instance when you take something down from a shelf above your head, and they are heavily involved in many swimming movements. The erector spinae are located here, they are actually deep muscles, so they are not visible in this illustration. The erector spinae help to extend the spine and are key in posture. They are also important when bending forward, and sideways. The glutes are your butt muscles, so they are obviously located here. The glutes are key muscles in the movement of the legs backwards and sideways. The glutes also help you maintain balance as you walk or run. The hamstrings are here, in the upper back part your legs. The hamstrings main function is to bend your knees and help propel your body forward in such activities as walking running and jumping. In the lower back part of your legs are the calves. The calves are key muscles when you lift your heels up, such as when you walk, run, and go up stairs. They are also important for explosive moves such as sprinting or jumping. And finally the quads are here, in the upper front part of the leg. The quads help the legs straighten, so they are a key muscle used when you go from sitting to standing, in walking, jumping, squatting and running. They also help stabilize the knee joint during these movements, and they are also a key muscle used during hip rotation. And that be the major muscle groups in the body.
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In this video I discuss what are simple carbohydrates, fructose, glucose, and, what are monosaccharides and disaccharides. I discuss the basics of how simple carbs are formed. Transcript (partial with notes) Simple carbohydrates are sugars, not the table sugar that might come to mind, but simple sugars. They can be either monosaccharides, or disaccharides. Monosaccharides are made up of only one sugar molecule. The main monosaccharides include glucose, fructose, galactose, and ribose. Monosaccharides are the simplest form of carbohydrates. Two monosaccharide molecules can join together to form a disaccharide, which is the second type of simple carbohydrate. Some common disaccharides include sucrose, or table sugar, which is a glucose molecule joined with a fructose molecule, lactose, which is a galactose and glucose molecules joined together, and is found mainly in milk, and maltose, which is two glucose molecules joined together, and it is found in sweet potatoes. For the most part, all Simple carbohydrates are turned into glucose in the body. Glucose is the main form of energy in the body. Simple carbohydrates are digested very quickly when they are in the form of added sugars or sweeteners, so it is best to get them from nutrient dense foods such as fruits, veggies and whole grains that contain fiber. Milk is also a good source, as it contains vitamins and minerals.
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In this video I discuss what is inflammation in the body, including acute inflammation and chronic inflammation. I also discuss the inflammatory response and how the immune system and white blood cells respond to inflammation. Transcript (partial with notes). What is inflammation? Basically, inflammation is a protective response by the body to something harmful. So, for example if you cut yourself, or get a burn, your body will produce an inflammatory response to this harmful action. Inflammatory responses are not only limited to physical harm, other inflammatory response triggers include toxins, bacteria, viruses, allergies, stress, and even some foods such as fried foods, foods with high amounts of added sugar, and refined carbohydrate foods, just to name a few. Let’s look at one way the body provides an inflammatory response. Let’s say you get a splinter in your arm. Nearby white blood cells start to take action by releasing chemical called histamine, which tells nearby capillaries to open up. As this happens, blood plasma enters the tissue area, slowing down any foreign invaders that may have entered with the splinter. This also causes some swelling. Other white blood cells in the area release chemicals called cytokines, which signal more white blood cells to the area. With the capillaries being open, the arriving white blood cells can enter the tissue and help fight any foreign invaders. The result of the inflammatory response is the destruction of any foreign invaders, and any damaged tissue. So, inflammation is good, the body protecting itself? Well, yes, acute inflammation can be good, but there is a bad type of inflammation called chronic inflammation. Chronic inflammation can develop several ways, with the most common being in the form of an autoimmune disorder. This occurs when the immune system goes into action to fight off a foreign substance, but there is no foreign substance, resulting in damage to non-infected tissues. As this happens over time, it takes its toll on the tissue being attacked.
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In this video I discuss the major types of fats, saturated fats, unsaturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. I also discuss healthy fats, and unhealthy fats, as well as omega 6 and omega 3 fatty acids. Transcript, partial So, what are the different types of fats? There are 2 general types, saturated fats and unsaturated fats. Unsaturated fats have 3 different sub-types, trans fats, monounsaturated fats, and polyunsaturated fats Fatty acids are made up of long chains of carbon atoms and hydrogen atoms. Some carbon atoms are linked by single bonds, and others by double bonds. . In saturated fat, all of the carbon atoms are saturated with hydrogen atoms and do not contain double bonds between the carbon atoms, this gives the molecule a linear formation. Research suggests that saturated fat affects cholesterol levels by increasing overall LDL, increasing HDL, and increasing LDL particle size. The American heart association recommends limiting saturated fat intake to 5 to 6% of total daily caloric consumption. So, according to that recommendation, if you are consuming 2000 calories per day, no more than 120 should come from saturated fats. Unlike saturated fats, unsaturated fats have at least one double bonded set of carbon atoms in their structure. This double bond can take on one of 2 formations. It can be a cis configuration or a trans configuration. In the cis formation, the hydrogen atoms are on the same side of the double bonded carbon atoms, and in the trans formation, the hydrogen atoms are on opposite sides. Let’s take a look at the trans configuration, or trans fatty acid. Trans fats are solid at room temperature and usually have a high melting point. There are natural and artificial trans fats. Natural trans fats, also known as ruminant trans fats, typically make up 2 to 5% of the fat in dairy products and 3 to 9% of the fat in beef and lamb. Several review studies have concluded that a moderate intake of ruminant trans fats does not appear to be harmful. Artificial trans fats are another story. Artificial trans fats are formed when manufacturers turn liquid oils into solid fats through a process called hydrogenation. Hydrogenation is a process by which vegetable oils are converted to solid fats simply by adding hydrogen atoms. Hydrogenation increases the shelf life and flavor stability of foods. Many institutes recommend completely eliminating artificial trans fats from the diet. Keep in mind that products can be listed as “0 grams of trans fats” if they contain 0 grams to less than 0.5 grams of trans fat per serving. You can also spot trans fats by reading ingredient lists and looking for the ingredients referred to as “partially hydrogenated oils.” Monounsaturated fat. It has a cis molecular formation, where the hydrogen atoms are on the same side, this gives it a bend, or a kinked like formation. Monounsaturated fats have only one carbon double bond in their molecule. They are usually liquid at room temperature and have lower melting points than saturated and trans fats. They are thought of as generally being good for health, especially when chosen over saturated or trans fats. But, it’s always about moderation; any fat can be unhealthy when consumed in unreasonably high quantities. The last type of fat on our list is polyunsaturated fat. It also has a cis molecular formation. Again, the hydrogen atoms are on the same side, also giving it a kinked formation. Polyunsaturated fats have more than one unsaturated carbon double bond in their molecule. They are typically liquid at room temperature, but start to turn solid when chilled. Polyunsaturated fats are generally classified by their Omega numbering. The omega carbon is the carbon atom at the end of the hydrocarbon chain. There are 4 types of omega fatty acids, 3, 6, 7, and 9. These are determined by where the location of the 1st double bonded carbon atom is located. The Omega 3 and 6 fatty acids are considered essential, because the body cannot make these. Research suggests that omega 6’s can have inflammatory effects, and omega 3’s can have anti-inflammatory effects. So, the ratio of these fats has been shown to be important. So, which types of fats should you eat? It is probably best to minimize saturated fats as best as you can, eliminate artificial trans fats completely. Eat a variety of foods from good sources that provide mono and polyunsaturated fats, while keeping an eye on your omega 6 to omega 3 ratio, and always listen to your body and monitor how you are feeling, that’s usually the best guide. Other sources... http://www.webmd.com/diet/guide/types-of-fats-topic-overview http://authoritynutrition.com/saturated-fat-good-or-bad/ http://authoritynutrition.com/why-trans-fats-are-bad/ http://www.healthaliciousness.com/articles/high-omega-3-foods.php
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In this video I discuss what is stress, why is stress bad, and what causes stress. I also cover how stress is bad, how to deal with stress, and stress management. Transcript What is stress? Whats up dudes, and whats up ladies, Bryan here and in this video we are going to look at stress. What is it, what causes it, and what can we do about it? So, Lets roll. Stress hormones Stress is your body's way of reacting to any kind of demand or threat. When the body feels stress, your hypothalamus, a tiny region in your brain, signals your adrenal glands, located atop your kidneys, to release a surge of hormones, which include adrenaline and cortisol, into the bloodstream. As these hormones are released, the liver is triggered to produce more blood sugar, which gives you an energy kick, breathing becomes more rapid, and heart beat and blood pressure rise. If the stress is caused by physical danger, these chemicals can be beneficial, as they give you more energy and strength, and also speed up your reaction time and enhance your focus. But, if the stress is caused by something emotional, it can be harmful, because there is no outlet for this extra energy and strength. Once the source of the stress has passed, hormone levels return to normal as do heart rate and blood pressure, and other systems also return to normal. Recent stress statistics show the top 7 causes of stress in the US to be job pressure, relationships, money, health related, poor nutrition, media overload, and sleep issues. All of these are of the emotional kind, not the physical danger kind that can be beneficial. 77% of people REGULARLY experience PHYSICAL symptoms caused by stress, 54% of people say stress has caused them to fight with people close to them, and 30% of people say they are always or often under stress at work…wow! So, how does all of this stress effect our bodies? Long term activation of the stress-response system can cause major problems including… • Anxiety • Depression • Digestive problems • Headaches • Heart disease • Sleep problems • Weight gain • Memory and concentration impairment It is vital to learn how to deal with stressors in your life. Some things you can do to manage stress include… Getting regular exercise, which can act as a distraction and also causes the release of endorphins that boost your mood. Eat a healthy diet that includes fruits and vegetables which provide vitamins, minerals and antioxidants that can help maintain proper bodily functions. Make consistent time in your schedule for relaxation and fun, such as going to a yoga class, listening to music, take a walk or work in your garden. Build relationships and friendships with people who have more positive attitudes. Cut down on caffeine, sugar, energy drinks, and alcohol. The effects of these are only short term. Make sure you get enough good quality sleep. If all else fails, seek professional help. Bottom line. As you can see by the statistics, stress is a huge problem in society. A big part of being healthy is being happy. If stress is a big problem in your life, do something about it now, don’t let it erode your health. Other sources... http://www.medicalnewstoday.com/articles/145855.php http://www.webmd.com/balance/stress-management/features/what-stress-does-to-body http://www.statisticbrain.com/stress-statistics/
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In this video I discuss how alcohol affects the body, and some of the side effects of alcohol in the human body. I go through the path of alcohol in the body, the damage from alcohol, and what causes a hangover. I also discuss how drinking alcohol over time can harm your body, such as by causing a fatty liver. Transcript (partial) We are going to take a little trip of what happens to alcohol in the body. Once it is consumed alcohol goes down the normal food path of digestion. From the mouth through the esophagus and into the stomach. Here, about 20% of alcohol is absorbed through the stomach lining into the bloodstream, which means it is getting into the bloodstream very quickly. From the stomach, the alcohol that was not absorbed in the stomach next travels to the small intestine. One note here, if there is no food in the stomach, so an empty stomach, or if the alcohol is not consumed with any food, it gets to the small intestine very quickly. In the small intestine, the rest of the alcohol is absorbed into the bloodstream and travels to the liver. So, in the liver, an enzyme called alcohol dehydrogenase, which is also present in the lining of the stomach, which we will call ADH, oxidizes the alcohol, or ethanol molecule. In basic terms this means that the enzyme comes in and changes the chemical structure of ethanol, so, ethanol becomes acetaldehyde. This substance is known to be toxic and carcinogenic, or poisonous and cancer causing. This acetaldehyde is then metabolized down to a substance called acetic acid, which is less harmful to the body. Acetic acid can then be broken down into carbon dioxide and water. When alcohol is present, the liver will work on metabolizing it first. So, fatty acids can accumulate, which is why so many heavy drinkers develop fatty livers. It is estimated that the liver can eliminate about 0.5oz of alcohol per hour, which is about 1 beer, or 1 glass of wine, or 1 shot. The heart then pumps the alcohol rich blood to the lungs. Some of the alcohol in the lungs is breathed out every time you exhale causing your breath to smell of liquor. The lungs send the alcohol containing blood back to the heart where it is pumped to all parts of the body, including the brain. Once alcohol enters the brain, it slows down nerve cells that control your ability to move and think. So, judgment becomes impaired and movement becomes disrupted. Some people will begin to sweat and most will smell like alcohol. Alcohol also decreases the body’s production of anti-diuretic hormone. Antidiuretic hormone helps your kidneys manage the amount of water in your body. The decrease of this hormone causes the kidneys to not reabsorb water; instead it is excreted as urine, causing the body to become dehydrated. If alcohol consumption continues, it could lead to loss of consciousness. And massive alcohol consumption or binge drinking could lead to alcohol poisoning. This happens when there is a high concentration of alcohol in the bloodstream and this could result in coma, respiratory depression or possibly death. Now let’s look at the aftereffects of alcohol over consumption…the dreaded hangover. The exact causes of a hangover are not completely understood, but there are several factors that may contribute to it. The chemical acetaldehyde is formed from ethanol, it is believed that this chemical is what causes the headaches associated with hangovers. The increase in urination leading to dehydration, which could cause the thirst, dry mouth and dizziness. Some immune cells produce substances called cytokines, which can contribute to nausea and. Some alcoholic beverages increase the release of gastric acid in the stomach, and delay the emptying of the contents in the stomach, which could be the reason for stomach pain associated with hangovers. Alcohol can also interfere with the livers production of glucose, the main form of energy for cells, which could contribute to dizziness, disorientation and lack of energy. The long term effects of alcohol over consumption include anemia, which is a low amount of oxygen carrying red blood cells. It can lead to cell death in the liver cells and brain cells, leading to these organs not functioning properly. The risk of heart failure increases; as does the risk of stomach and intestinal problems, and many heavy drinkers have high blood pressure. Over consumption of alcohol can also lead to relationship problems, depression, and employment problems. And these are just a few of the long term problems associated with constant over consumption of alcohol. It is always about moderation. Limiting yourself to 1 or 2 drinks from time to time is probably a good strategy. As you can see, over consumption of alcohol has a lot of negative effects on your body, and consistent over consumption of alcohol has catastrophic effects on your body.
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In this video I give a very basic look at how food is used in the body. How the body uses carbs, protein, and fats. It can help you understand, to a small degree, how do people get fat, and why do people get fat. And hopefully an understanding of why you are what you eat. Transcript So, how does your body use food? Well, we have to look at the macronutrients, carbohydrates, proteins and fats. We are going to take a very basic look at this by starting with carbs. Essentially carbs are going to be used in 3 different ways. As immediate energy, as stored energy, or as stored fat. During the digestive process, carbs are converted to glucose, which is what cells use as energy. The liver sends this glucose into the bloodstream to be used as immediate energy for cells. Once the bloodstream has enough glucose in it, the liver takes the extra glucose and converts it to glycogen, which is a stored form of glucose energy. Glycogen gets stored in the liver and muscles, which combined can store about 2000 calories worth. Once the bloodstream is full and the glycogen tanks are full, the extra glucose or carbs are stored as fat in fat tissue. Now for proteins. Proteins are also going to be used in mainly 3 different ways. They are used to build stuff, used as energy, or stored as fat. During the digestive process proteins are broken down into their main components of amino acids. These amino acids can be used to make enzymes, hormones, build and maintain tissues, construct transport proteins, which transport fats throughout the body, and make antibodies, which help neutralize some bacteria and viruses in the body. If the body is low on fuel, it can convert proteins to energy. And, if the body doesn’t need to use protein for all of the situations just mentioned, it can be, through a lengthy process, converted to and stored as fat. Next up is fats. Fats are also going to be used in mainly 3 different ways. They are used as part of many cell membranes, they can be stored as energy in the liver or in fat tissue, and they can be used as energy in the form of keytones or through being converted to glucose. So, as you can see, you are what you eat. And that is the basics of how food is used in your body. So, don’t overeat
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In this video I discuss the basics of the Respiratory System, including how the respiratory system works, I go through the breathing process, and show how breathing works. Transcript We are going to look at the functions of the respiratory system, its components, how the system works, and some things you can do to maintain a healthy respiratory system. The respiratory system’s main functions include, transporting air into and out of the lungs, protecting the body against harmful particles that are inhaled, and it’s most important function, the exchange of oxygen and carbon dioxide. So, its basically about breathing. Now lets take a look at a diagram and we will go through The respiratory systems main components. Starting here with the nose and nasal cavity, the mouth or oral cavity, the pharynx is here and it what we consider the throat. The pharynx is considered part of the digestive system as well as the respiratory system, and it connects the respiratory openings to the larynx and esophagus. The esophagus is not part of the respiratory system, and I will get to why I put it in the diagram in a minute. Next we have the larynx, also called the voice box because the vocal cords are located here. The trachea also called the windpipe, is here, and it connects to the bronchi, which merge into smaller tubes called bronchioles. And, the bronchioles connect to tiny air sacs called alveoli. And then down here is the diaphragm. Now lets go through a very basic look at what happens during the breathing process. So, air is breathed in through the nose or mouth. When it enters through the nose, it gets spread out by these shelf-like things here called conchae. The conchae help humidify the air, and trap some inhaled particles. They also warm the air. The air next passes through the pharynx and enters the trachea. One note here. This little flap like structure is called the epiglottis and it has an important function. During breathing it is pointed upward allowing airflow into the trachea, however, during swallowing it folds down to prevent food from going into the trachea, directing the food into the esophagus. If food does enter the trachea, the gag reflex is induced to protect the respiratory system. The epiglottis here, this little thing shows you how amazing the human body is. Anyways, back to air flow. So, air continues down the trachea and enters the bronchi. From there it enters into smaller bronchioles, and finally into the alveoli, which are surrounded by a network of capillaries. And this folks is where the magic happens. Oxygen enters the alveolar sac and the gas exchange occurs. Capillaries give up their waste carbon dioxide, and pick up the oxygen. Carbon dioxide is then exhaled through the air passage the oxygen was inhaled through, and the oxygen picked up by the blood returns to the heart. During this breathing process the diaphragm is busy as well, contracting as we breath in, which allow the lungs to expand, and relaxing as we exhale. Some minor respiratory disorders include, the common cold, influenza, acute bronchitis, which is inflammation of the bronchi, and pneumonia, which is inflammation of the bronchioles and alveoli. Some of the more damaging disorders include, chronic bronchitis, where the bronchi become inflamed and narrowed, mainly caused by tobacco smoke, emphysema, where the alveoli become overstretched, and lung cancer, which in almost 9 of 10 cases is caused by tobacco smoke. What can you do to maintain or improve respiratory system health? Maintian a healthy weight, excess weight compresses respiratory muscles and puts more stress on your lungs. Drink plenty of water, dehydration can cause the mucus lining your airways to thicken and become sticky, making you more susceptible to illness. Consume foods rich in vitamins, minerals and antioxidants, such as fruits, veggies and nuts, which can help to reduce inflammation and fight oxidative damage. Limit exposure to common allergens such as dust mites, pollen and animal dander. Maintain good hygiene, many respiratory viruses are transmitted because of bad hygiene and poor hand washing. Don’t over consume alcohol, it dehydrates the body and weakens the immune system. Get more active, regular aerobic activity can help our respiratory system. Add indoor plants, plants have been shown to help improve air quality. Bottom line. As you can see the respiratory system has a major impact on overall health, as you may already know, breathing is kind of important. So, eat a healthy diet, maintain an active lifestyle, and keep up good hygiene.
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In this video I discuss the basics of what are complete proteins and incomplete proteins, and what essential and non essential amino acids are. I also discuss what are standard amino acids in the amino acids list, and some of the functions of proteins. Transcript (partial with notes). Amino acids are molecules that make up proteins. Protein consumption is important because protein has many functions in the body, such as being used to make enzymes, hormones, build and maintain tissues, construct transport proteins, which transport fats throughout the body, and make antibodies, which help neutralize some bacteria and viruses in the body. There are 20 different standard amino acids that your body requires for healthy function. These amino acids are often classified as essential and non-essential amino acids. Nonessential amino acids are amino acids that our bodies can produce even if we don’t get them from the food we eat. There are 11 non essential amino acids. Essential amino acids cannot be made by the body, so, they must come from foods we eat. There are 9 essential amino acids. So, when we eat foods that contain protein, in essence we are eating amino acids, however, not all protein contains all 20 of the standard amino acids.. Protein is often classified as complete or incomplete protein. A Complete protein is a protein source that contains a sufficient quantity of all 9 of the essential amino acids. An incomplete protein does not contain a sufficient quantity of all 9 of the essential amino acids Complete protein foods include…animal foods such as red meat, poultry, pork and fish. Eggs and dairy products such as cow’s milk, yogurt, and cheese. Plant foods such as soy products, black beans, kidney beans, pumpkin seeds, quinoa, pistachios, just to name a few. You can also combine incomplete protein foods to create a complete protein meal, or to get the essential amino acids throughout the day. And that is the basics on essential and non-essential amino acids and complete and incomplete proteins.
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In this video I discuss what are white blood cells, the different types of white blood cells, such as what are b cells and t cells. I also discuss what do white blood cells do in an immune response. Transcript (partial with notes) What are WBC's? WBC's are immune system cells, and they protect your body from foreign invaders and disease. They make up 1% of blood, with higher concentrations during immune response. There are 5 main types of WBC's. Monocytes are the largest, and they basically consume dead cells. They can also change into dendritic cells and present antigens to t and b cells, which in turn attack the antigens and now have a stored memory of the antigen. Neutrophils are the most common, and they are often the 1st respondents. They can engulf dead or dying cells, and they can ingest microbes. Basophils are the least common, and they release a substance called histamine, which signals other WBC's to their location, and also triggers the capillaries to open up and allow these extras into the tissue to join the fight. Basophils also play a key role in allergic reactions. Eosinophils can release toxins, which kill pathogens such as parasites and worms that are too large to be engulfed by any one WBC. Eosinophils also play a key role in allergic reactions. And lastly we have lymphocytes, which are the rock stars. There are 2 types, B cells and T cells. B cells can release antibodies, which bind to microbes and neutralize them. Helper T cells can release cytokines, which are chemical instructions that direct immune response, and k-T cells can release toxic substances.
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In this video I discuss what are amino acids, what are amino acids made of, and what do amino acids do in the body. I also cover what are peptide bonds, polypeptide chains, how amino acids form proteins, some functions of amino acids, and what are amino acids used to build. Transcript We are going to start by looking at the molecular structure of a typical amino acid, don’t worry, I am going to make it easy to understand. The basic structure of amino acids is that they consist of a carboxyl group, a lone hydrogen atom, an amino group, and a side chain, which is often referred to as an R-group. The formation of the side chain is what makes amino acids different from one another. As you can see in this diagram, these 4 are all connected to a carbon atom, which is referred to as the alpha carbon. Not every amino acid follows this exact structure, but, most do. On the screen I have 3 different amino acids, lysine, tryptophan, and leucine. You can see that each has a carboxyl group, an alpha carbon, a amino group, and an R-group that is different from each other. There are 23 total amino acids that are proteinogenic. Proteinogenic amino acids are precursors to proteins, which means they are compounds that participate in a chemical reaction to produce another compound. Of these 23 amino acids, 20 of them are called standard amino acids, and the other 3 are non-standard amino acids. These are listed on the screen. In this video we are going to focus on the standard amino acids, as they are what make up proteins. These amino acids can be classified many different ways, we are going to classify them in a basic nutritional way. Essential and nonessential. Essential amino acids cannot be made by the body, so, they must come from foods we eat. Nonessential amino acids are amino acids that our bodies can produce even if we don’t get them from the food we eat. There is a subgroup of nonessential amino acids that are considered to be conditional amino acids. The list of conditional amino acids is not definitive. For instance, in times of illness or stress, there are certain amino acids the body cant produce sufficiently, and children's bodys haven’t developed the ability to produce certain amino acids yet. There are 9 essential and 11 nonessential amino acids, ive listed them on the screen. So, how do amino acids form proteins? Proteins are built from the 20 standard amino acids. Well, the first thing that happens is that 2 amino acids come together to form a peptide bond. A peptide bond is when the carboxyl group of one amino acid bonds with the amino group of another amino acid, as you can see here. If you notice 2 hydrogen atoms and one oxygen atom have been removed from the peptide bonding process. So, the peptide bonding results in the release of a water molecule…h20. But, we are not finished. More amino acids can link in, and form what is called a polypeptide chain. Some proteins are single polypeptide chains, and other proteins have polypeptide chains linked together. Not all protein contains all 20 of the standard amino acids. Not all protein contains all 20 of the standard amino acids. Proteins are often labeled as complete or incomplete protein. A Complete protein is a protein source that contains a sufficient quantity of all 9 of the essential amino acids that we discussed earlier. An incomplete protein does not contain a sufficient quantity of all 9 of the essential amino acids. Complete protein foods include…animal foods such as red meat, poultry, pork and fish. Eggs and dairy products such as cows milk, yogurt, and cheese. Plant foods such as soy products, black beans, kidney beans, pumpkin seeds, quinoa, pistachios, just to name a few. You can also combine incomplete protein foods to create a complete protein meal. Amino acids also make up most enzymes. These Enzymes are proteins, so they are made by linking amino acids together in a specific and unique order. This chain of amino acids then forms a unique shape that allows the enzyme created to serve a single specific purpose. Enzymes function as catalysts, which means that they speed up the rate at which metabolic processed and reactions occur. Amino acids can also be metabolized for energy. Some hormones like epinephrine, also known as adrenaline, are amino acid derived. Some neurotransmitters like serotonin are derived from amino acids. The amino acid arginine is a precursor of nitric oxide, which helps regulate blood pressure, improves sleep quality and increases endurance and strength. Glutathione, which is a powerful antioxidant is formed from amino acids. Other sources... https://en.wikipedia.org/wiki/Amino_acid http://www.fitday.com/fitness-articles/nutrition/proteins/incomplete-vs-complete-proteins.html http://www.ivyroses.com/HumanBiology/Nutrition/Amino_Acids.php
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In this video I discuss what are neurotransmitters and what do they do in the body. I also discuss how do neurotransmitters work, and the functions of neurotransmitters. And I cover some types of neurotransmitters. What are neurotransmitters? Neurotransmitters are chemical messengers that transmit signals from a nerve cell. These signals can be passed from one nerve cell to another, from a nerve cell to a muscle cell, or to a gland cell. Neurotransmitters are used by the brain to help regulate breathing, digestion and even heart beat. They can also affect other things such as concentration, sleep and mood. How do neurotransmitters work? When a nerve cell fires a nerve impulse, neurotransmitters are packaged inside of synaptic vesicles. These synaptic vesicles fuse with the cell membrane and release the neurotransmitters, which cross a fluid filled gap called a synaptic cleft. These neurotransmitters land on receptor sites of another nerve cell, and pass on the nerve impulse. This happens very quickly. More than 100 neurotransmitters have been identified, and some important neurotransmitters include acetylcholine, which is key in activating muscles. Norepinephrine increases heart rate and blood pressure, dopamine deals with pleasure and rewards, GABA suppresses some types of anxiety, and serotonin, which promotes the sense of well being and happiness. And that is the basics on neurotransmitters.
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In this video I discuss Citric Acid. What is it? How it is made, and is it harmful? Transcript What is citric acid? Whats up dudes, and whats up ladies, bryan here and in this video we are going to look at citric acid. What is it, where does it come from, and how it can affect our health. So, Lets roll. Citric acid is an acid that occurs naturally in citrus fruits. Lemons and limes have higher concentrations, some times as much as 8% of their dry weight. Other fruits such as oranges and grapefruits contain citric acid, but at much lower concentrations. However, there is a much less expensive way to produce the acid, and the demand for citric acid far outweighs the supply of citrus fruits available. The way most citric acid is made is by cultivating a mold called Aspergillus niger, which causes a disease called black mould on certain fruits and vegetables. Aspergillus niger is fed sucrose or glucose, which is sugar, and then processing the resulting fermented compound to yield citric acid. Most citric acid is used in foods and beverages as it provides a tart, citrus taste and acts as a preservative. Because of its acidic ph, many bacteria are unable to grow in its environment. It also is found in soaps and detergents because of its ability to soften water, and many cosmetics use it as a preservative as it helps adjust the acid/base balance. So, is citric acid harmful or unhealthy? Aspergillus niger fermentation is generally recognized as safe by the U.S …FDA. The main concern with citric acid is, does it come from GMOs as a starting material? There are gm versions of the Aspergillus niger mold, as well as gm sugar beets. Some companies are producing non GMO versions. The most harmful effect seems to be that overexposure to citric acid can erode tooth enamel, leading to decay. It is hard to imagine that anyone can eat enough citrus fruits to cause this, but, drinking and eating a lot of products that contain the acid could take its toll. Other symptoms may include stomach ache, diarrhea and nausea. Bottom line. It is always about moderation. It is probably impossible to completely avoid this ingredient, just increase your awareness by reading ingredient labels and gauge how much of it you are consuming, oh and make sure you brush you teeth. Alright, if you have any questions or comments you can leave them below, if you like the video hit thumbs up, if you didn’t like the video hit the thumbs down…til next time, im out, see ya. Other sources... http://www.livestrong.com/article/477815-how-is-citric-acid-made-where-does-it-come-from/ http://newhope.com/ingredients-general/is-citric-acid-natural http://www.naturalnews.com/045412_citric_acid_food_ingredients_GMOs.html
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In this video I discuss what are hormones, and how do hormones work. I also cover the types of hormones, water soluble hormones, and fat soluble hormones, what is glucagon, as well as the functions of hormones. Transcript (partial with notes) What are hormones, and what do hormones do? Hormones are messengers that are released mainly by glands, and they travel in the bloodstream through all parts of the body to targeted cells. Hormones then tell these cells what to do. How do hormones work? Types of hormones. Water soluble hormones bind to receptors on the surface of cells, and the message is delivered, and the cell does its duty. Fat soluble hormones actually enter cells and bind to receptors once inside. Again, message is delivered and the cell does its duty. What do hormones do? What is glucagon? For example glucagon is a hormone produced by the pancreas. After we eat, carbohydrates are broken down into glucose. The liver sends some of this glucose into the bloodstream to cells throughout the body. The cells use glucose as energy. The liver takes any extra glucose and stores it as glycogen, or as fat. As this glucose in the bloodstream gets used up by the cells, the liver needs to release more, and this is where glucagon comes in. The pancreas releases glucagon hormones which attach to receptors on liver cells. Glucagon tells the liver cells, we need more glucose, and the liver cells convert the stored glycogen into glucose, and releases it to keep those hungry cells fed. Functions of hormones. There are many different hormones in the body that have many different functions. There are hormones that help with blood pressure regulation, development of white blood cells, in response to stress, regulation of water retention in the kidneys, and I could go on and on and on, but I think you get the picture, they are kind of important in the body.
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In this video I discuss what is baking soda, is baking soda bad, and how is baking soda used. I also discuss baking soda ph balance and some baking soda health benefits. Transcript (partial with notes) What is Baking Soda? It is also known as Sodium bicarbonate, and it is a chemical compound with the formula NaHCO3. Take note of that we can pull a CO2 out of that formula, we are going to use it later in the video. Baking soda is a white crystal, but often appears as a fine powder. Where does baking soda come from? The 2 ways it is made is from a mining process or chemical manufacturing. The chemical manufacturing of baking soda is known as the Solvay process, and it involves using limestone, salt and ammonia This process produces baking soda, but also produces Solid waste products that can be harmful to the environment. For the mining process we need to go back a long long time ago, to the land surrounding Green river Wyoming. There was a large lake, and over time this lake evaporated and left a 200 billion ton deposit of something called trona deep underground. This trona ore is mined, then brought to the surface where it goes through a processing phase that produces the baking soda that we know. So, what are some baking soda uses? It has many uses, It is added to toothpaste to help remove plaque and deodorize your teeth. Some people use it as a topical paste to relieve irritation from insect bites and stings. It is used as a deodorizer…whoa. Ahh, little more. Much better. Baking soda has many other uses, including being used in cooking. You see baking soda is a great raising agent. When exposed to heat, baking soda releases carbon dioxide (CO2), which if you remember from our earlier formula I said could be pulled from that formula. this carbon dioxide release makes baked goods rise, gives it a light crumb texture, and leaves it with holes left by the escaping carbon dioxide bubbles. How does Baking soda/sodium bicarbonate affect the body? Well, in my salt video, we learned that sodium helps maintain BP and fluid balance, as well as transmitting nerve impulses. Bicarbonate is naturally produced in the body, and is a chemical (buffer) that keeps the pH of blood from becoming too acidic or too basic. Our bodies must maintain a ph very close to 7.4. So, for example, physical exercise increases the production of lactic acid, key word is acid, in order to buffer this acid, the body uses the bicarbonate buffer system. When the exercise is intense, this natural buffer is limited and fatigue occurs. Sodium Bicarbonate is sometimes used as a medication to make urine less acidic, which helps the kidneys get rid of uric acid, helping to prevent gout and kidney stones. As with anything, its about moderation. High consumption can cause headache, nausea, rise in BP, or even worse. Other sources... http://www.wisegeek.com/what-is-baking-soda.htm http://www.drwhitaker.com/7-baking-soda-health-benefits/ http://www.drdavidwilliams.com/proper-ph-balance/ http://www.madehow.com/Volume-1/Baking-Soda.html http://www.mgwater.com/bicarb.shtml
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In this video I discuss what are the functions of the liver, and what does the liver do? The liver processes nutrients, the liver produces bile, and it takes part in many other important functions in the body. Transcript The liver is the largest internal organ in your body, and it has over 250 different functions. The liver produces bile, and bile is important because it breaks down fats into smaller droplets so it can be easily absorbed in the digestive tract. The liver processes nutrients. For instance, the liver converts glucose into glycogen. Glucose is the most common carbohydrate and the key source of energy for all cells in the body, and glycogen is a form of energy storage of glucose, in the body. Speaking of glucose, the liver regulates blood glucose levels, and high blood glucose levels can damage nerves and blood vessels or lead to type 2 diabetes. The liver is also the great detoxifier, for example, it detoxifies alcohol and converts some fat soluble toxins into a water soluble form which can then be eliminated in urine. The liver also acts as a storage container as it stores about 400 calories worth of energy in the form of glycogen, and it also stores iron, copper, vitamin b12, and all of the fat soluble vitamins a, d, e and k. The liver synthesizes blood clotting proteins, blood plasma proteins, and transport proteins that carry fats and fat soluble vitamins, just to name a few. It also produces several hormones and takes part in breaking down and eliminating excess hormones. The liver takes part in breaking down and recycling red blood cells. And I could go on and on and on, but I think you probably get the point that the liver has many important functions, thus making it an extremely important organ in your body.
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In this video I discuss how the digestive system works, digestive system functions, and the components of the digestive system. I also discuss the path of food through the digestive system. Transcript with notes Bryan here, and in this video we are going to look at the digestive system. Now let’s take a look at a diagram and we will go through the digestive systems main components. Starting here with the mouth and salivary glands, which lead to the pharynx, or what we call the throat. Next we have the esophagus here, which connects to the stomach. The liver is here, along with the gallbladder and the pancreas is back here. Down here is the small intestine which has 3 sections, the doudenum, the jejunum, and the ileum. The large intestine is here, and it also has 3 sections, the cecum, colon and rectum, and the anus is here. Now let’s go through a very basic look at what happens during the digestive process or the path of food, as well as the digestive system functions. So, food enters the mouth, where we chew it up. The salivary glands produce saliva, which helps lubricate the food. The saliva also contains digestive enzymes that begin breaking down the food. The food is then swallowed through the pharynx or throat, and passes into the esophagus. From the esophagus, food enters the stomach. Here, food is churned and mixed with gastric juices to form chyme, which is a soupy like mix. The gastric juices include digestive enzymes and hydrochloric acid, which helps breakdown food further, and also kills potentially harmful bacteria. There is a ring of muscle near the end of the stomach that is called the pyloric sphincter. This muscle opens at intervals to allow small quantities of the chyme to enter into the first part of the small intestine the duodenum. Small quantities are released to avoid overwhelming the small intestines digestive processes. In the duodenum, the breakdown of food, or chyme continues with the help of enzymes from the pancreas and bile that is produced by the liver and stored in the gallbladder. The path of food continues into the 2nd section of the small intestine, the jejunum, and folks, this is where the magic happens. The inner lining of the small intestine is covered by tiny finger like projections called villi. These villi give the small intestine a huge surface area to allow for efficient absorption of nutrients. Nutrients pass into the interior of a villus. Inside each villus is a tiny lymph capillary, and a blood capillary. Here, Glucose and amino acids, or carbohydrates and proteins, as well as other nutrients are absorbed into the blood capillaries, and transported to the liver for processing. Fats are absorbed into the lymph capillary and transported to the liver by way of the lymphatic duct and circulatory system. Once the breakdown and absorption is complete in the small intestine, the waste product that remains from this process is partially digested, liquefied food. This passes from the last part of the small intestine called the ileum, through the ileocecal valve, into the 1st part of the large intestine called the cecum. From there, it enters the 2nd part of the large intestine called the colon. Here, sodium, chloride and water are absorbed through the lining of the colon, into the bloodstream, helping convert the liquid food or chyme into semisolid feces. At the end of the colon is the 3rd part of the large intestine, the rectum, which stores feces, and contracts to expel them through the anus. And that completes the journey of food through the digestive system, and how the digestive system functions. Alright, if you have any questions or comments you can leave them below, if you like the video hit thumbs up, if I just wasted your time hit the thumbs down…til next time, I’m out, see ya.
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In this video, I discuss how the heart functions in the body. I cover how blood flows through the heart, deoxygenated blood from the body returns to the heart, and oxygenated blood from the lungs returns to the heart. I also discuss pulmonary arteries and pulmonary veins and how the heart pumps blood through them. Transcript The heart is one of the main components of the circulatory system. Its main function is to pump blood throughout the body. Lets go through a quick, very basic overview of blood flow throughout the body. Then we will go through how the heart works. So, we will start at the lungs where blood picks up oxygen. It then flows to the heart, where it gets pumped throughout the body to different organs and tissues. At the organs and tissues blood drops off oxygen and picks up carbon dioxide. The blood then flows back to the heart, where it is pumped to the lungs. In the lungs, carbon dioxide is dropped off and oxygen is picked up, and whala, the blood has completed its cycle, and it will continue this cycle. Now back to the heart. So, the heart pumps oxygen rich or oxygenated blood to tissues and organs, and it pumps deoxygenated blood to the lungs. Now Lets take a look at the components of the heart. I am going to list technical terms and names of various parts of the heart on the screen, but I am going to keep the language as basic as I can. This illustration is if someone is facing us, the viewers, so right and left are going to appear backwards. The heart consists of 4 chambers, and 4 valves, as you can see here, and I have labeled them. There are pulmonary arteries here, which will carry oxygen poor or deoxygenated blood from the heart to the lungs. Here are the pulmonary veins, which carry oxygenated blood from the lungs to the heart. One note here, the arteries and veins I just mentioned are kind of backwards, in that everywhere else in the body, arteries carry oxygenated blood, and veins carry deoxygenated blood, the pulmonary veins and arteries are the only exception. Next we have the aorta, which is the largest artery in the body, and it carries oxygenated blood to the upper and lower regions of the body. And the last part of our diagram is the vena cava, which transports deoxygenated blood, which I have as the color blue, from the body to the heart. So what is going to happen is these upper chambers, which I have listed as 1 and 3 are going to fill with blood, chamber 1 is going to fill with deoxygenated blood from the body, and chamber 3 is going to fill with oxygenated blood coming from the lungs. As this is happening valves A and D start to open and blood starts to flow into chambers 2 and 4. Next, the muscles of chambers 1 and 3 are going to contract, at the same time, forcing any remaining blood into chambers 2 and 4. Then, the muscles of chambers 2 and 4 start to contract and this increases the pressure on the blood in the chambers. This increased pressure closes valves A and D. The muscle contraction continues, and valves B and C are forced open. The blood is then ejected from chambers 2 and 4. The blood from chamber 2 flows through valve B into the pulmonary arteries and eventually to the lungs. The blood from Chamber 4 flows through valve C into the aorta, which then sends blood to organs and tissues. And this cycle continues. So, there you have it. The basics on the components of the heart, and how it functions.
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In this video I discuss what are electrolytes, and the functions of electrolytes in the body. I cover what do electrolytes do in the body and electrolytes in food. I also discuss why you need electrolytes, and how exercise can deplete electrolytes in your body. What are electrolytes? Electrolytes are ionic minerals, which mean that they are minerals that have a positive or negative electrical charge. The 3 electrolyte minerals are sodium, potassium and chloride. Sodium helps regulate blood pressure, and aid in nerve impulses and muscle contractions. Potassium helps to regulate heartbeat, muscle and nerve cell functions and helps maintain a healthy blood ph level. Chloride’s main function is to help with fluid balance in the body. Your kidneys along with several hormones regulate electrolyte levels. Electrolytes are lost through sweat, urine, and feces. For people exercising more that 60 minutes, electrolyte loss can sometimes be a concern. However, in most people, Electrolyte deficiency is rare. Many sports drinks are high in electrolytes, but they usually contain large amounts of added sugar, or artificial sweeteners. A great way to replenish electrolytes is by consuming them through foods. Bananas, spinach and avocado’s are high in potassium, sodium and chloride, or salt is added to many foods, such as sauces and soups, making their replenishment easy to achieve. And that is the basics on electrolytes.
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In this video I discuss the what are carbohydrates and the types of carbohydrates. The pros and cons to each type, and the best carbs to eat. Transcript Types of carbs So, what are the different types of carbohydrates? The answer to this question depends on who you ask. Some common classifications would be healthy and unhealthy, good and bad, slow and fast. In this video I am going to classify them as simple, complex and fibrous. Before we get into those classifications, we need to look at molecules. I know, fun stuff, but it will help you understand better. A monosaccharide is a single molecule, such as fructose, which is found in fruit. A disaccharide consists of 2 monosaccharide molecules, such as sucrose or table sugar. And a polysaccharide consists of many monosaccharide molecules, such as in whole grain pasta. Now that we have that out of the way, lets look at simple carbohydrates. Simple carbohydrates are made up of mono and disaccharides, 1 or 2 molecules. Some foods include, fruits, milk, and foods with high amounts of added sugars. Typically simple carbohydrates are easily absorbed into the bloodstream because of their simple molecular structure. However, when you obtain simple carbohydrates from whole foods, they are usually combined with vitamins, minerals and fiber, which slows down the digestive process. Now, lets look at complex carbohydrates. Complex carbohydrates are composed of polysaccharides, so, because of their more complex molecular structure, they can take longer for the body to break down and digest, like whole grains and vegetables. However, some complex carbohydrate foods have been processed, which strips them of some of their natural, high fiber content as well as vitamins and minerals, so they are digested faster and more easily. So, with both simple and complex carbohydrates I have mentioned fast and slow digestion. Why is that important? 3 reasons, #1 is it is going to make you feel fuller longer, rapid digestion means hunger returns quicker which leads to more consumption. #2, typically slower digested foods cause lower blood level spikes, and #3, slower, longer digestion means the body is using more energy over a longer period of time to break down the food, which is an increase or boost in metabolism. Next up is fiber. Fiber is parts of plants that cant be digested. I have a separate video that looks deeper into fiber that I will link in the little I in the upper right-hand corner of your screen. Bottom line. So, the question is what type of carbohydrates should you eat. That is actually very easy to answer. All 3 types. Don’t focus on the types, instead, focus on Carbohydrates that have been minimally processed, like whole grain pasta, and whole wheat bread, also Fruits and vegetables that contain fiber, vitamins and minerals. And of course anything from dairy queen. Ah, just joking with ya folks. Seriously though, minimize the consumption of the processed foods, if you can eliminated them great, if not, its about moderation. Its ok to eat the foods you love, you just have to do it in moderation. Other sources... http://www.builtlean.com/2012/05/17/carbohydrates/ http://healthyeating.sfgate.com/healthy-simple-carbohydrates-6348.html http://www.livestrong.com/article/133227-what-are-3-types-carbohydrates/
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In this video I discuss what is caffeine, the benefits of caffeine, caffeine in coffee, and caffeine energy. I also discuss how much caffeine is enough, and caffeine is from seeds, nuts and leaves. Transcript What is caffeine? Whats up dudes, and whats up ladies, Bryan here and in this video we are going to look at caffeine. What is it, where does it come from, and the good and bad of it all. So, Lets roll. It is found in the seeds, nuts or leaves of a number of plants, including coffee beans, tea leaves and cocoa nuts and kola nuts. Lets take a look at The good Most people consume caffeine to prevent drowsiness or reduce physical fatigue. A lot of research has been done on the effects of caffeine and physical performance. Some of the data is conflicting, however there is a general agreement, caffeine does not benefit short term high intensity exercise such as sprinting, but caffeine can enhance performance in endurance sports. During the first 15 minutes of exercise, Caffeine encourages working muscles to use fat as fuel, this delays the depletion of glycogen, glycogen is the principal fuel for muscles and exhaustion occurs when it is depleted. Glycogen that is saved at the beginning of exercise is then available at the later stages. With this being said, take note that everybody is different, and every persons body will react differently to caffeine, especially those individuals that have consumed caffeine regularly and have developed a tolerance. Some people may actually have a decrease in performance due to the side effects of caffeine. Some studies have shown that moderate caffeine consumption can reduce the risk of liver cancer, mouth and throat cancer, and may help boost long term memory. Now for The bad Some of the side effects of caffeine consumption can include restlessness, upset stomach, diarrhea, nausea, increased blood pressure and sleep cycle disturbance. Daily use of caffeine will cause the body to increase tolerance for the substance, requiring a larger amount to achieve the positive effects of increased awareness and focus. It is recommended to keep consumption under 400mg per day, which is about 3 to 4 cups of coffee. Alright, if you have any questions or comments you can leave them below, if you like the video hit thumbs up, if you didn’t like the video hit the thumbs down…til next time, im out, see ya. Other sources... http://www.medicalnewstoday.com/articles/285194.php http://www.active.com/articles/the-facts-about-caffeine-and-athletic-performance http://www.medicalnewstoday.com/articles/271707.php
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In this video we look at what is a healthy heart rate, what affects heart rate, and how to take your pulse. We also look at normal heart rate as well as exercise and heart rate. Transcript notes What is heart rate? What is a healthy heart rate? What is a normal resting heart rate? Heart rate is the number of times your heart beats in a minute. It is measured in bpm or beats per minute. A healthy, Normal resting heart rate is usually between 60 and 80 beats per minute. The resting heart rate of a woman is usually about 10 beats more per minute than that of a man in the same age range, and elite athletes can have a resting heart rate near 40 beats per minute. This is because Individuals that are fit have a larger stroke volume of the heart. Stoke volume is the amount of blood ejected from the heart per beat. So, the heart of someone who is really fit does not need to beat as many times to have the same output of blood as an unfit person. Another thing that has a major effect on heart rate is stress. During stressful situations the body releases the hormone adrenaline which causes an increase in heart rate, which is beneficial when you are in danger, but unhealthy in everyday situations. When you are sitting and resting, your heart beat will be lower, and as you start to move around, your heart beat will increase. When you exercise your heart rate will vary, depending on the intensity of the exercise, your age, the position your body is in, standing vs. lying down, your current fitness level, the type of exercise you are performing, and the temperature and humidity that you are in. Medications can also have a dramatic effect on heart rate. As we get older, our maximum attainable heart rate decreases. There is a simple equation that is used to estimate a person’s heart rate max. 220 – your age, so for instance, for a 35 year old person, the equation would be 220 – 35 = 185, so their max heart rate should be somewhere around 185 beats per minute. That would be at full physical exertion, like sprinting all out. There is some margin for error of estimating heart rate max, so this number will give you a general idea. There are many training devices that will gauge your heart rate throughout your day and exercise sessions, or you can do it the old fashioned way put the tips of your fingers on the blood vessel on the thumb side of your wrist. Use a timer on your phone and count the number of beats for 10 seconds, and then multiply that number by 6. For example I counted 11 beats, so 11 times 6 is 66. That means my resting heart rate is at 66. And that be the basics on heart rates.
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In this video we discuss what is the extracellular matrix and what is interstitial fluid. We also cover some of the functions of the extracellular matrix as well as the function of interstitial fluid. Transcript/Notes What is in the spaces between cells? Well, if we look at a group of cells, we have intracellular, which means inside of a cell, and extracellular, being the space outside of a cell. These group of cells make up a tissue, as they are performing common functions. Many tissues differ in the types and amount of fluid material between cells. So, here we have a group of cells, along with a blood vessel. This fluid that surrounds the cells and is separate from the blood vessel is called interstitial fluid. This interstitial fluid contains water, proteins, electrolytes, salts, acids, hormones, and cell waste materials. There are also other components in this extracellular space, which together are called the extacellular matrix. The ecm often contains collagen fibers, elastin fibers, glycoproteins, which are proteins with carbohydrate subunits attached and proteoglycans, which are made up of complex carbohydrates, proteins and smaller carbohydrates. The interstitial fluid and extracellular matrix have some important functions. In some tissues, the components of the extracellular matrix are connected to proteins embedded in the plasma membrane of cells, which are connected to components of the cytoskeleton inside the cell, holding the tissue together, and providing structural support of the tissue. These connections also allow the cells to communicate with one another. Another important function is that the interstitial fluid allows for the deliveriy of nutrients to the cells, as it receives nutrients from blood vessels and delivers them to the tissue cells, so the cells can continue to thrive and do their jobs.
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In this video I discuss Phytonutrients, what they are, their benefits, and sources high in them. Transcript Phytonutrients Whats up dudes, and whats up ladies, Bryan here and in this video we are going to look at phytonutrients. What they are, sources high in them, and how they may help enhance life. So, Lets roll. What are phytonutrients? Phytonutrients, which are also called phytochemicals, are chemicals produced by plants. Plants use them to protect from insect attacks, and against radiation from UV rays. They also provide plants with their sensory characteristics such as their color, flavor and smell. Researchers believe that up to 40,000 phytonutrients will someday be classified and understood. Phytonutrients can also provide significant benefits for humans who eat plant foods. Vitamins and minerals are essential for life, phytonutrients are not, however, when you consume them they may help prevent disease and help your body function properly. Some of the benefits of phytonutrients include antioxidant and anti-inflammatory activities; they may also enhance immunity, repair DNA damage from toxins, and increase intercellular communication. They may also reduce heart disease risks, and they have shown promise in the area of cancer prevention. Phytonutrient rich foods include fruits, vegetables, whole grains, nuts, teas, herbs and spices. Bottom line time. The best way to increase your consumption of phytonutrients is by including a variety of plant based foods in your diet. Try to eat fruits and vegetables with vibrant colors and foods that have gone through the least amount of processing. Alright, if you have any questions or comments you can leave them below, if you like the video hit thumbs up, if you didn’t like the video hit the thumbs down…til next time, im out, see ya. Other sources... http://www.webmd.com/diet/guide/phytonutrients-faq http://whfoods.org/genpage.php?tname=dailytip&dbid=286 http://www.naturalnews.com/032463_phytochemicals_health_benefits.html#
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In this video we look at the different types of glands in the body. We discuss the structure of glands and how they are classified. Transcript/notes Glands are multicellular organs or individual cells that secrete substances for use in the body. Most glands are made up of epithelial tissue and their secretions include mucin, hormones, electrolytes, enzymes and waste products. Glands can be divided into 2 groups, endocrine glands and exocrine glands. Endocrine glands secrete their products, mainly hormones, directly into the blood stream or interstitial fluid that surrounds cells. Some endocrine glands include the adrenal, thyroid and pituitary glands. Exocrine glands typically secrete their products into a duct or onto a surface, such as the skin, not into the bloodstream. Exocrine glands can be unicellular or multicellular. Unicellular exocrine glands do not contain ducts, and the mulicellular glands do contain a duct system. An example of a unicellular exocrine gland is the goblet cell, which can be found in epithelial tissue and secretes mucin which forms a mucus layer coating certain tissue areas, such as the passageway in the trachea in the respiratory system. Multicellular exocrine glands can be classified in 2 different ways, by their form, or by their secretion method. Let’s look at classification by form. There are 2 different forms, simple glands which have a single duct, and compound glands which have branching ducts. There are also 2 different forms of the sectetory portion of the gland, tubular, where the diameter of the duct and secretory portion are similar and acinar or alveolar, where the secretory portion of the gland forms a sac like shape. So, there are simple straight tubular, coiled tubular, simple branched tubular which still has only one duct making it a simple gland, and simple acinar, and simple branched acinar, again, only 1 duct. And for compound glands with more than one duct, there are compound tubular, compound acinar and compound tubuloacinar with both tubular and acinar regions. Now for classification by secretion method, in which there are 3 basic types; merocrine, apocrine and holocrine. Merocrine glands release their secretions through the process of exocytosis where secretory vesicles are released through the plasma membrane of the cell, without damaging the cell itself. The salivary glands are an example of merocrine glands. Apocrine glands actually pinch off a portion of the cell to release their secretory products. The cell repairs itself and continues to release its products in the same manner. Mammary and some sweat glands are examples of apocrine glands. The third type is holocrine glands. In holocrine glands cells accumulate a secretory product and the entire cell ruptures to release the product. The ruptured cells are replaced by other epithelial cells through cell division. Some examples of holocrine glands. Examples of holocrine glands include certain glands in the skin and in the eyelids. We will cover the structure and functions of individual glands in future videos.
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In this video we discuss the major functions of bones in the body. The major functions of bones. Bones have many functions in the body, in this video we are going to cover the 5 major functions of bones. Support of the body. Many tissues and organs attach to bones, as do tendons from muscles, so bones provide a rigid framework for the body. This skeletal framework provides the strength to support the body. Bones provide levers for body movement. Movement is done through muscle contraction, and muscles are attached to bones by tendons. So, a muscle contraction moves a bone, which moves the body part where the bone is located. Bones provide protection. The brain is protected by the skull, or the bones of the cranium, and the heart is protected by the ribs. Bones house red bone marrow. Red bone marrow produces red blood cells, which carry oxygen to all parts of the body and remove carbon dioxide, white blood cells, which protect the body from disease and foreign invaders and platelets, which help to prevent bleeding. Bones are a storage reservoir for calcium and phosphorus. Calcium is important in muscle contraction and in clotting of blood. Having a proper level of calcium in the blood stream is vital for life. When you don’t consume enough calcium from food, it can be taken from bones to increase the amount in the bloodstream. And when you consume more calcium than your body needs, it can be deposited into the bones for later use. And that be the major functions of bones in the body.
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In this video I discuss what Chicory Root fiber is, and I also discuss Inulin and some of the benefits and drawbacks. Transcript Common chicory is a blue flowering perennial plant that often grow by roadsides and in pastures. One of its varieties, root chicory is being cultivated for its high fiber content. Chicory root fiber is an ingredient that is often added to foods, such as cereals, protein and energy bars, and even some bread. It is often added by food manufactures to increase the fiber content, in that chicory root fiber is a source of inulin, which is a type of soluble fiber. Soluble fiber means that it is able to hold water and become a gel like substance. This means when it is added to foods it is able to enhance moisture and it also provides a creamy texture. Fiber isn’t digested, so, it helps to slow the digestive process and can help give a sense of feeling fuller. Inulin is also considered a prebiotic fiber. A prebiotic fiber increases the growth or activity of beneficial or good bacteria in our digestive system, and that is why you see inulin included in many probiotic supplements. So, chicory root fiber or inulin is healthy right? As I have stated in many videos, it is about moderation. Over consumption can lead to bloating and cramping, nausea, and flatulence. Some whole foods that are rich sources of inulin include artichoke, asparagus, onions, and garlic. These foods are nutrient dense, unlike highly processed cereals or protein bars, which may contain large amounts of added sugar or saturated fats. Make sure you are looking at all of the ingredients in what you are eating, don’t just fall for the “high fiber” marketing slogan on the wrapper or box.
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In this video I discuss what is enriched flour, and why it is not the healthiest choice. Transcript (partial) The process of enriching flour begins with the grain seed. The seed consists of 3 parts, the bran, the germ and the endosperm. The Bran is the outermost layer and it is high in fiber, protein, iron and vitamin B. The germ is the embryo of the seed and it is very high in protein, fiber and vitamin B as well. The germ has a fat content of 10%, so it can reduce shelf life, ding, ding, ding, key phrase…shelf life, you know where we are going here. The endosperm is the largest portion of the seed and it is high in carbs, and well……that’s about it. Now we are going to look at the macronutrients and fiber content of each of these. These #’s are based on 100g of each of these. Take note of the protein and fiber content in the bran and germ, they appear to provide some really good health benefits. Now that we have looked at the seed as a whole, its time to get to the processing part. Whats the 1st rule of processing food…you guessed it, take out the healthiest parts. So, the bran and the germ is removed and all that is left is the endosperm. Nice. And the question is WHY? Well, manufactures do this for a better texture, appearance and longer Shelf Life. Once the endosperm is isolated, it is ground into flour, and then 5 of the lost nutrients are added back in. Hmm, take nutrients out, add some back in, this process makes it sound so delicious, doesn’t it? And, the protein and fiber that was lost, they are not replaced. Bottom line, enriched flour is not the healthiest choice, 100% whole grain, whole wheat flour or bread will give you the most nutritional value. Other sources: http://wholegrainscouncil.org/whole-grains-101/what-is-a-whole-grain http://www.globalhealingcenter.com/natural-health/enriched-white-flour/ https://en.wikipedia.org/wiki/Enriched_flour
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In this video I discuss what is serotonin and some of the functions of serotonin in the body, and functions of serotonin in the brain. The serotonin neurotransmitter plays a part in digestion, blood vessel repair and many other roles in the body. Transcript (partial with notes) Serotonin is a neurotransmitter, meaning that it is a chemical messenger that communicates information throughout your brain and body. It is primarily found in the central nervous system, blood platelets and the digestive tract. Serotonin has many important functions in the body. In the digestive tract, it helps with contraction of intestinal muscles, helping food move through the system. It can also act on gut nerves, signaling pain and nausea. If there are irritants in the food, more serotonin is released, which moves the food faster, leading to diarrhea. This process also can also induce vomiting. Serotonin is also stored in platelets, when a vessel gets damaged, platelets arrive blocking the breakage, and they release serotonin which helps trigger the vessel to narrow, thus stopping or slowing the loss. Serotonin is believed to contribute to feelings of well being and happiness, and it may affect sleep and appetite as well. Low levels of serotonin have been linked to poor emotions.
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In this video I discuss what is fructose, fructose metabolism, and fructose in sugar. Transcript (partial) Fructose is a monosaccharide, which are the most basic units of carbs. Pure, dry fructose is very sweet, white, and odorless. It is found in honey, fruits, vegetables, sugar cane, and sugar beets. Usually fructose is separated from glucose in a sucrose molecule. It can then be added as a stand alone ingredient. Because pure fructose is sweeter than sugar, less of it can be used to achieve the same level of sweetness, which translates to lower calorie foods. 1 teaspoon of Pure dry fructose has 15 calories, which equates to 4.2g of carbs. How does the body use fructose? Most of the cells in our body cant process fructose, so,it is almost completely metabolized in the liver through a process called fructolysis. Essentially the liver converts fructose to energy, but, this energy cant leave because of its molecular makeup. The liver does burn off some of this energy . If there is any excess fructose after the energy conversion, the liver stores it as glycogen, which can be broken down into glucose and sent to other cells for use. But the liver can only store so much glycogen, once it is fully stocked in glycogen, the extra fructose is used to create triglycerides, which can be moved outside the liver for long term storage as fat. So, based on this, fruits must be bad? Actually, No, not at all. Fruits are loaded with water, fiber, and other nutrients, so, they take a while to eat and digest so, their fructose hits the liver slowly. The amount of fructose contained in fruit is much smaller than the added sugar in a soft drink for instance. Bottom line…fructose is not unhealthy, depending on the source it came from. When that source is a natural food, like fruits and vegetables great, when that source is in the form of added sugar, not so great.
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In this video I discuss the immune and lymphatic systems. I cover the functions of the immune system, functions of the lymphatic system, what are lymph nodes, what are lymph vessels, and what is lymph fluid. I also discuss white blood cells, and how some of them work. Transcript (partial) The lymphatic and immune systems work very close together, so in this video we are going to group them together. Let’s start by looking at the components of each of the systems. The lymphatic system is comprised of lymph vessels, lymph nodes, and lymph fluid that flows through the vessels and nodes. It also contains the thymus here, the spleen here and the tonsils here. The immune system is comprised mainly of white blood cells and bone marrow, which is where white blood cells are derived from. The lymphatic system has 3 main functions beginning with the removal of some of the fluid that surrounds cells in tissues and organs. When nutrient rich blood enters capillaries in tissues or organs, blood plasma fluid passes through capillary walls to drop nutrients off. In order to maintain fluid balance, as fluid enters the tissue, fluid is removed from the tissue into a lymph capillary, and this fluid is now called lymph. This lymph fluid travels through lymph vessels and eventually re-enters blood. The 2nd lymphatic system function is that Fats are absorbed into the system during the digestive process, where they are transferred into the bloodstream and eventually to the liver for processing. The lymphatic system is also a mode of transport for many immune system cells and lymphatic vessels uptake many antigens from various tissues throughout the body. These antigens are taken to lymph nodes and get an immune response. The main function of the immune system is to protect the body against harmful substances. It does this through using its white blood cells to fight invaders. For instance if a cell is infected with a virus and this cell bursts, releasing microbial antigens. An antigen presenting cell, or dendritic cell, picks up one of these antigens and bring it to a local lymph node. Here it is presented to a killer t cell, which recognizes the antigen and sends in other t cells to the infected area. The t cells arrives and releases granzymes which enter the infected cell , preventing the release of viral components, thus preventing the spread of the virus. And that is the basics on the immune and lymphatic systems.
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In this video I discuss Erythritol, which is a sugar alcohol that is added to many foods to increase their sweetness without increasing calorie count. Transcript (partial with notes) Erythritol is a sugar alcohol. Sugar alcohols are sweeteners that are often added to foods such as chewing gum, protein bars and beverages. They are carbs that are attractive sugar alternatives, because they contain less calories than sugar, and have fewer negative health effects. Sugar alcohols are similar, in chemical makeup, to sugar and alcohol, however, erythritol and other sugar alcohols do not contain ethanol, which is the compound that gets you intoxicated. Some sugar alcohols naturally occur in some plant foods, but most are commercially processed from glucose, sucrose and starch. Erythritol is 70% as sweet as sugar. Erythritol can be purchased in both granulated and powdered forms. It contains 0.2 calories per gram, compared to 4.0 calories per gram of straight sugar, erythritol does not cause tooth decay, which gives it another advantage over sugar. Some of the side effects of consuming high amounts of erythritol include diarrhea, and upset stomach because it is not completely absorbed in the digestive system. While erythritol has a caloric advantage over sugar, I could find no true health benefits in consuming it. If you see erythritol listed on the ingredients list of a food item, this isn’t a bad item you need to avoid. Look at the other ingredients and see how healthy they are. Most food manufactures are using this ingredient just to keep calorie count down. Consuming erythritol in moderate amounts should not negatively affect your health, unless your digestive system is sensitive to it.
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In this video I discuss the functions that fat has in the body. Transcript (partial) So, what is fat in the nutritional world? Well, it is one of the macronutrients, along with carbs and protein. It is an essential part of our diet and nutrition, and we cannot live without it. Fats are found in most foods, some foods have a high fat content, and some have just trace amounts. The Functions of fats The 1st function of fat is energy. 1 gram of fat provides 9 calories of energy to our bodies, whereas Carbs and protein only provide 4 calories per gram. Through a process called lipolysis, Fat is used as a source of backup energy in cases when carbs are not available. 2nd, fat insulates the body. There is a thin fat layer underneath the skin that keeps heat inside the body, maintaining proper temperature. This layer also protects the inner core from extreme temp changes. 3rd, there is a layer of fat that surrounds major organs and acts like a cushion, adsorbing shock from a sudden impact. 4th, fats help with satiety control. Because fat stays in the stomach longer than other energy nutrients, it makes people feel fuller longer. 5th, Fat is needed to absorb certain vitamins. Vitamins a,d,e and k are fat soluble, which means, without fat they could not be absorbed into the body. 6th, certain fats have nutrients the body needs. Essential fatty acids are fats the body cannot produce itself, so, we must get them from food.
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In this video I discuss Triglycerides, what are they, how do they affect your health, and what can you do to keep them in check? Transcript Triglycerides Whats up dudes, and whats up ladies? Bryan here, and In this video we are going to discuss triglycerides. We are going to define what a triglyceride is, what its functions in the body are, why it is important to monitor your levels of triglycerides, and some things you can do to keep them in check. So, lets roll. So, what are triglycerides? A Triglyceride is a type of fat that is found in our blood, it is a fat molecule made up of a glycerol unit and 3 fatty acid chains. Triglycerides come from vegetable oils and meat and dairy products. Our bodies also make triglycerides from extra calories we consume. Triglycerides are packaged inside lipoproteins and travel in the bloodstream to cells throughout the body. The lipoproteins deliver triglycerides to the cells for use as energy, however, if cells do not need that energy, the triglycerides are sent to fat cells and stored there for future energy use, as body fat. Fat cells then hold the triglyceride molecules until your body needs the energy, such as between meals. Why is this important? Well, high levels of triglycerides in the bloodstream is related to coronary artery disease, which is when plaque builds up in the arteries that lead to the heart. High triglycerides are also related to increased risk of stroke and pancreatitis, which can lead to hormone and enzyme disruption. A simple blood test can reveal whether your triglycerides fall into a healthy range. I will put a chart on the screen, from the Mayo Clinic, that shows the ranges of triglyceride levels. Check with your doctor to have a blood test done, they usually check triglyceride levels as part of a cholesterol test. So, what are some things that raise triglyceride levels? Well, Over consumption of food, especially refined carbohydrates and foods high in added sugars can raise levels.. consumption of meats that are high in fat, and alcohol consumption can also increase triglyceride levels. Alcohol has a particularly potent affect on triglyceride levels. Lack of regular exercise contributes as well. Bottom Line Triglycerides are not some horrible monsters. We actually need to store some of them as energy for later use. With triglycerides, it comes down to 4 issues. Not overeating, not eating a diet high in refined carbohydrates, not over consuming alcohol, and not being active. Other sources... http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186 http://healthyeating.sfgate.com/conversion-carbohydrates-triglycerides-2218.html http://my.clevelandclinic.org/services/heart/prevention/risk-factors/cholesterol/triglycerides
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In this video I discuss the Glycemic Index and Glycemic Load, what they are, how they are derived and drawbacks. Transcript (partial) So, what is the glycemic index. It is a way to analyze carbohydrate foods based on their impact on blood sugar LEVELS. The GI ranks carbohydrates on a scale of 0 to 100 based on how much they raise blood sugar levels after eating. Foods with a high GI are rapidly digested and absorbed and therefore cause large fluctuations in blood sugar levels. Lower GI foods are more slowly digested and produce gradual rises in blood sugar levels. How is a food’s GI VALUE determined? After an overnight fast, a group of 10 people are given a serving of a food item. This serving contains 50 grams of available carbohydrates. Available carbohydrates does not include the fiber content. After the food has been consumed, blood sugar levels are measured every 15 to 30 minutes, over a two hour period. These results are plotted on a graph. Next, the people are given 50 grams of carbohydrates of a reference food, either white bread or pure glucose. The same process is followed, and these results are plotted. The area under the curve for the reference food is given a value of 100. the area under the curve of the test food is then calculated as a percentage of the reference food area. What ever that percentage is is its GI value. This is how the GI rates foods. Most organizations use a high, medium, and low rating scale. Show the scale and tell it. Carbs with a GI value of (55 or less) are rated as low, A Medium value lies between 56 and 69, and a high value is 70 or more. Glycemic load is another way to analyze carbohydrate foods. It takes into account portion sizes. While the GI looks at only 50g carb amounts, Gl looks at the available carbs in a portion size. The GL equation is as follows…(available carbs in a portion size x the Gi of the food)/100. The scale for Gl is as follows, High = 20 or more, medium = 11 to 19, and low is 10 and under. Lets look at a couple of examples. Here we have a serving size of 1 cup of diced pineapple, which contains 19.5 grams of carbs and 2 grams of fiber, giving it 17.5 grams of available carbs. And here we have a serving size of 1 cup of watermelon which contains about 11.5 grams of carbs, and 0.6 grams of fiber, so it has roughly 11 total grams of available carbs. Next we have a serving size of 2 slices of white bread, whch contains about 24 total grams of available carbs. The Gi value of pineapple is 66, watermelon is 72, which puts it in the high Gi category, and white bread has a Gi of 70. I am going to put the Gl calculations on the screen for you. And, we see that the gl for the serving of pineapple is 11.55, watermelon is 7.92, and white bread is 16.80. This would put the watermelon in the low gl category, and the pineapple and white bread into the medium gl category. So, as you can see, the gl takes into account the portion size, however, overeating any food will dramatically increase its gl. The glycemic index and glycemic load are not fool proof. Lets take a look at ice cream. It has a Gi of 36, really good, a serving size of 1 cup yields a GL of about 11.52. So, a low GI and a medium GL, not too bad. But, why are these numbers low, well, when we look at the total profile of ice cream, we see it has 14g of fat (8g sat fat) in that serving. So, as the body digests it, the glucose release will be slower because the body has to break down the fat in addition to the carb. This gives it a lower GI. Other things that effect a foods Gi value is how it is cooked, any cooking will raise a foods value, however, slow cooking will not raise GI’s value nearly as much as fast cooking such as microwaving. The more a food has been processed the higher the GI value will be, and what other types of foods it is being consumed with will affect its value as well. The GI and GL can be useful in relation to blood sugar level spikes. However, because the food has a low GI or GL value, This does not mean the food is healthy or unhealthy. The GI and GL can be a helpful tool in evaluating food, however, it is only one tool. Look at the fat content, the fiber content, look at how much processing the food has gone through, and how the food was cooked. One last thing, many studies have shown that consumption of lower glycemic foods has delayed the return of hunger and decreased subsequent food intake. As we always say here, try and increase your whole food consumption, try and minimize the processed foods, but, don’t be afraid to eat the foods you love, just do it in moderation. Other sources... http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods http://www.nutritionstyle.net/the-pros-and-cons-of-glycemic-index/ http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load
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In this video I discuss what is blood, the primary functions of blood, and what is blood made of. I also discuss the components of blood, what does blood do, and the functions of blood cells. Transcript What is blood? Well, blood is made up of 4 major components, plasma, red blood cells, white blood cells, and platelets. Plasma makes up about 50 to 55% of blood, and its main contents include, about 90% water, glucose, hormones, enzymes, proteins, minerals and various waste products like carbon dioxide. Red blood cells make up about 45 to 50% of blood, and their primary function is to carry oxygen to cells and deliver carbon dioxide to lungs. White blood cells make up 1-2% of blood, and they help protect the body against disease and invaders. Platelets make up 1 to 2% of blood, and they are involved in clotting and help prevent bleeding. Blood has 3 major functions in the body. 1. Transportation Blood transports oxygen and other various nutrients to cells throughout the body, it also carries waste products and carbon dioxide to the kidneys and lungs for removal from the body. 2. Protection Blood carries white blood cells which fight infections that threaten to damage the body. 3. Regulation Blood regulates body temperature, as well as ph balance. Other sources... http://www.medicalnewstoday.com/articles/196001.php
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In this video we look at the 4 types of bones in the body, long bones, short bones, flat bones and irregular bones. We also discuss some of the functions of each of the types of bones. Transcript notes There are 4 major classifications of bones based on their shapes. Long bones, short bones, flat bones and irregular bones. Not every single bone in the body fits perfectly into one of these classifications, as some bones may have characteristics of 2 or more of the classifications. Long bones are longer than they are wide, and they are mainly located in the appendicular skeleton, or in the arms and legs. At each end of a long bone a joint is formed. Long bones are important in movement and they support the weight of the body. Some examples of long bones are the femur or thigh bone, the humerus or arm bone, and the phalanges, or the bones of the fingers. Short bones are usually as long as they are wide, and they are often described as being cube shaped. Examples of short bones are the carpals of the wrist and the tarsal bones located in the ankle region. Short bones have little to no movement and they provide support and stability. Flat bones are usually thin and sometimes have a curved shape to them. Flat bones protect internal organs such as the brain and heart, and many of them have broad surfaces for the attachment of muscles. Some examples of short bones are the cranial bones in the skull, the sternum and the ribs. Irregular bones vary in shape so they do not fit into one of the 3 previous categories. Some irregular bones protect organs and some such as the patella or knee cap attach to tendons. The patella are also classified as sesamoid bones, or round bones. Some sources list sesamoid bones as an irregular bone, and some sources list sesamoid bones as a fifth bone classification. And that be the basics on the types of bones in the body.
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In this video I discuss Cholesterol, why is cholesterol bad, high cholesterol, bad cholesterol, good cholesterol, ldl, hdl, and what does cholesterol do. I also discuss how to lower cholesterol, and cholesterol particle size. Transcript (partial) So, what is cholesterol? Cholesterol is a waxy, fat-like substance. Your body, and especially your liver, makes all the cholesterol you need and circulates it through the blood. But cholesterol is also found in foods from animal sources, such as meat, poultry and full-fat dairy products. Cholesterol has some very important functions in our bodies. The 1st function deals with cells. Cholesterol is an essential structural component of all Cell membranes. Cholesterol helps maintain both membrane structural integrity and fluidity. The 2nd major function of Cholesterol is that it plays an important role in the absorption and production of vitamin d. vitamin D is created when the ultraviolet rays of the sun act upon a form of cholesterol. The 3rd function of Cholesterol is that it is used to make bile. Bile breaks down fat into small droplets, so digestive enzymes can come in and do their jobs. And the 4th major function of cholesterol is that it is a precursor for making some hormones like testosterone in men, and estrogen in women. So, if cholesterol is a part of all of these important bodily functions, why are we as a society so afraid of it? To answer that we have to look at lipoproteins. Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoproteins and high-density lipoproteins. Having healthy levels of both types of each is important. Now, we are going to look at 2 different ways cholesterol levels are evaluated. The 1st method is the kind of old school way, which MOST doctors will use to evaluate cholesterol levels. And the 2nd method is based on newer research in the field of cholesterol. Low-density lipoproteins, or LDL cholesterol sometimes is called “bad” cholesterol. LDL cholesterol is considered the “bad” cholesterol because it contributes to plaque, a thick, hard deposit that can clog arteries and make them less flexible. Some of the LDL’s can stick to small tears in the sides of the arteries, and eventually release cholesterol into the artery wall. As this keeps happening, the plaque starts to build up, and over time, it can get quite large. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result. High-density lipoproteins, or HDL cholesterol is considered “good” cholesterol because it helps remove LDL cholesterol from the arteries. Experts believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and back to the liver, where the cholesterol is either recycled or excreted from the body. The American Heart Association recommends all adults age 20 or older have their cholesterol, and other traditional risk factors, tested every four to six years. This test will show you your HDL, LDL, and Triglyceride levels. Now lets look at the cholesterol evaluation method 2. The main difference between this method and method 1 is that this method focuses on LDL size. Their size is often classified as small dense LDL, or large LDL. . Lets say that we have a total of nine pieces of cholesterol.100 In example 1, 3 large particles of LDL are carrying 3 pieces of cholesterol each. In example 2, 9 particles of small dense LDL are each carrying 1 piece of Cholesterol. So, as you can see, in example 2 there is the same amount of total cholesterol, but a higher quantity of particles. The small dense LDL particles can more effectively stick to and enter arterial walls, contributing to atherosclerotic plaque. So, lets say that Kevin has a cholesterol test done. His LDL number comes in at 95, which according to method 1, would be termed “optimal”. Doctors and researchers who use method 2 to do cholesterol evaluations would argue that 95 LDL tells Kevin nothing. But, research suggests that, in most people diet and exercise can have the most dramatic affect on all 3 of those questions. Increasing whole food consumption, while decreasing the consumption of foods that have been highly processed or contain large amounts of added sugar, can help lower overall LDL, and increase LDL particle size. Eating healthier fats and foods high in antioxidants can help as well. Other sources... http://authoritynutrition.com/diet-cholesterol-and-lipoproteins-explained/ http://www.newhealthguide.org/Function-Of-Cholesterol.html http://articles.mercola.com/sites/articles/archive/2010/08/10/making-sense-of-your-cholesterol-numbers.aspx http://eatingacademy.com/cholesterol-2/the-straight-dope-on-cholesterol-part-i http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp#.VoZRffkrKM8
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How To Live An Active Lifestyle - Ways To Be More Active In this video I discuss how to be more active by providing you with some ways to move your body more throughout the day. How To Live An Active Lifestyle 1. Start a walking program. Start out by committing yourself to walking for 10 to 15 minutes a day every day. As this becomes easier for you to accomplish, up the time to 30 minutes a day, or 15 minutes twice a day. 2. Make the trip from a to b longer or more physical. Anytime you park in a parking lot, park farther away, if possible, use the stairs, or, anytime you go shopping for anything, walk a lap around the store before you actually start your shopping. 3. Stand or walk when you on the phone. Make a rule to yourself that phone time is activity time by always standing or pacing while you are on the phone. 4. Don’t hire someone to do housework, do it yourself. This is a great way to get your body moving in different directions, and also moves your joints through different ranges of motion. 5. Work in the yard. Mowing and trimming the grass are great full body movements. Planting a garden, picking up leaves and trash, and trimming bushes and trees are other ways to get you moving. 6. Use the alarm on your phone as a movement alarm. If you are sitting at a desk all day, set the alarm on your phone every half hour, when it rings, stand up and walk around for a couple of minutes. 7. Use Commercials on tv as an alarm. Just like the alarm on your phone, when a commercial comes on, stand up and walk around for the break. 8. Join a league. Bowling, golf, softball, volleyball leagues are always being formed. Joining one of these leagues is a great way to increase your physical Movement and also increase your social engagement with people. 9. Go to a group class, yoga, zumba, step class. Group classes are fun, move your body in various directions, range of motions, and also provide a great way to be more socially active. 10. Plan physical activity on weekends and vacations. Weekends and vacations are for getting away from the everyday grind of life, but they don’t have to be spent sitting doing nothing. Taking a hike or even going to an amusement park are great ways to spend time moving your body, and having fun at the same time. If you sit down and really think about ways you can create more physical movement in your life, you should be able to come up with a pretty good list. So, get out there and move more.
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In this video I discuss what are Antioxidants and what are Free Radicals, how they enter the body, and how they relate to one another. Transcript (partial) Antioxidants and free radicals, this is a story about giving. Lets start by meeting our full cast of characters. First we have Omar, the oxygen atom. Thank you Omar. Next we have Bobby bacteria. . And next we have Guy, the good free radical. And here comes trouble, meet Freddie, the bad free radical. Next up is Aaron, the cell. And lastly our heroine, yes, a female superhero, Annie the Antioxidant. Alright, clear the stage, except Omar, you step forward. Ok folks, so we are going to go through a quick review of basic atomic structure. Omar, I need you to go transparent for me, so they can see your insides. 1 sec to do command. Thank you Omar. So, in the inner part of an atom is the nucleus, which contains neutrons and protons. And the two orbits around the nucleus contain electrons. The main thing to remember is electrons, we are going to deal with them later. Ok Omar, you can get out of here. So, lets discuss free radicals now. Free radicals are electron seeking entities. You remember Freddie, the bad free radical, well, he and some of his buddies enter the body, and they are looking for Electrons. So, they come across Aaron, the cell guy, and they hit him hard, stealing electrons from him. As you can see, after this attack, 2 things have happened. Freddie and his free radical friends are no longer free radicals, they gained the electrons they wanted. And Aaron, the cell guy, he is left severely damaged, and he may actually die. So, how do antioxidants affect this drama? Well, Annie the Antioxidant is going to swoop in and give Freddie and his boys electrons. As she does this, it stabilizes the free radicals, and helps prevent Aaron from being attacked. Alright guys and girl, clear the stage for me. Free Radicals can be some pretty bad dudes, however, there are some good ones. Lets bring back Bobby bacteria. He is somewhere in the body, picking on Aaron, the cell guy. So, our bodies, being the unbelievable organisms that they are, sometimes release good free radicals to take care of Bobby and any of his buddies. Now that we have a general understanding of antioxidants and free radicals, lets look at some of the ways they enter the body. Free radicals can enter the body through sun exposure, cigarette smoke, pollution, pesticides, alcohol, food (especially fried food), water, and even from medicines we take. Now lets look at antioxidants. We are going to start with glutathione. It has been called the master antioxidant. It is comprised of 3 amino acids, and has the ability to maximize the activity of all the other antioxidants. Glutathione is found in high quality whey protein, non-pasteurized milk, and raw, uncooked fruits and vegetables. Vitamin E is a fat soluble antioxidant and is found in sunflower seeds, almonds, spinach and broccoli. Vitamin C is a water soluble antioxidant and it is found in oranges, strawberries, broccoli, and bell peppers. beta carotene is a powerful antioxidant and is found in carrots, sweet potatoes, spinach, and cantaloupe melon. One other note, Our bodies do manufacture some antioxidants on its own, but this production declines with age. So, what can we do in the free radical antioxidant battle? Ultimately there are 2 things we can do to help our bodies. Number one is to limit your exposure to high free radical items, for instance eliminating or eating less fried foods. Number 2 is to make sure you are eating plenty of fruits and vegetables. You want to consume a wide variety, and organic if possible. Bottom line time… as you can see, the free radical antioxidant battle comes down to lifestyle choices and dietary intake. Alright then, you can leave comments and questions below, if you like this video hit the thumbs up, if you feel that I have just wasted a few minutes of your life, I apologize to you, and you can exact some instant revenge but pounding that thumbs down. Till next time, im out, see ya. Other sources... http://www.healthchecksystems.com/antioxid.htm http://draxe.com/fighting-free-radical-damage/ http://drhyman.com/blog/2010/05/19/glutathione-the-mother-of-all-antioxidants/ Here is a link to a more in depth look at how free radicals attack cell membranes. This is a doctor explaining it, so it is a little deep. https://www.youtube.com/watch?v=JV9bORHbSZU
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In this video I discuss what are nutrients, nutrient density and what are nutrient dense foods, as well as the classifications of the 6 nutrients. I discuss the functions of nutrients in the body, and cover what are nutrients used for. I also briefly cover vitamins, minerals, water, protein, carbohydrates, and fats. Nutrients are components in food that the body needs to grow and maintain healthy function. Basically the body needs nutrients to survive. There are 6 classifications of nutrients. Carbohydrates, which are mainly energy for cellular function. Proteins, whose primary function is to grow and maintain tissue and build other important chemicals in the body. Fats, which provide energy and protection. Vitamins, which contribute to important functions in the body. Minerals, which also contribute to bodily functions. And water, which makes up about 60% of body weight. It is important to recognize that all 6 nutrients are important for healthy function, with nutrient balance being the key. A great strategy to finding nutrient balance is to eat a wide variety of foods, and avoid eating the same foods every day. Consuming fruits, veggies and other nutrient dense foods can help accomplish this. Nutrient dense foods are often defined as foods that provide a lot of nutrients while not containing a high calorie count. So, let’s look at an example, say you were craving something sweet. Option 1 is a glazed doughnut, which contains 190 calories and provides 8% of the rdi for vitamin c, and a small amount of calcium and iron (4%, 4%). Option 2 is a cup of raspberries, which provides 64 calories, and is high in vitamin c (43%), manganese (41%), vitamin k (11%) and copper (12%). Raspberries also contain smaller amounts of many other vitamins and minerals, and they are loaded with antioxidants, phytonutrients and 8 grams of fiber, which helps with digestion. As you can see, far less calories and many more nutrients, which equals a much healthier option. And that is the basics on nutrients.
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In this video I discuss some of the major functions of proteins. Transcript (partial) Whats up dudes, and whats up ladies? Bryan here, and it is time for our 3rd video covering the functions of the macronutrients. I will put links in the little I in the right hand corner of your screen to the functions of carbs and fats videos. Ok, protein time. So, what are the functions of protein? First, lets define what proteins are… Proteins are made up of smaller molecules called amino acids that are strung together…cmon dude, get in your place….cmon dude, quit messing around. That a boy. Sorry about that folks,…So, proteins are made up of smaller molecules called amino acids that are strung together by chemical bonds like beads on a chain. So, now that we have a general understanding of what proteins are, what are their major functions? The 1st function of proteins is to help make some of our hormones. Hormones are chemical messengers that travel throughout the body coordinating complex processes that often involve the interaction of several organs. The next function is to build and maintain tissue. This is why the protein requirement is higher for growing children and athletes. The 3rd function of protein is to make enzymes. Enzymes function as catalysts, which means that they speed up the rate at which metabolic processes and reactions occur. The next function is transportation. Transport proteins enable nutrients to go to the right tissues. The next function of protein is as a source of energy. If you consume more protein than you need for body tissue maintenance and other necessary functions, your body can use it for energy. These are just a few of the functions of protein, but as you can see Protein has a very important role bodily activities. Functions Of Fat Video: https://www.youtube.com/watch?v=gcYFZzpF8G8 Functions Of Carbs Video: https://www.youtube.com/watch?v=C3wDKo1FZD4
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In this video I discuss Folate/Vitamin B9. Some of its functions in the body, foods rich in Folate, some of the effects of deficiency, and daily recommendations. Transcript Folate, also known as vitamin B9 or folic acid is a water soluble vitamin and plays an important role in the production of DNA, formation of neurotransmitters, and white and red blood cells . B9 also contributes to the metabolism of amino acids. Foods high in vitamin B9 include, green leafy vegetables, nuts, seeds, and many tropical fruits. B9 is also found in many other foods, but is easily lost in cooking. B9 deficiency is common because most people do not consume a balanced diet(140) and eat enough green leafy vegetables. Professionals sometimes recommend B9 supplementation for Women who are at the age where pregnancy is possible because deficiency can lead to birth defects. B9 deficiency can also cause anemia, poor growth, neuropathy and possibly some forms of cancer. The recommended amount of B9 to be consumed daily is 400 micrograms. For instance, 3oz of Romaine lettuce (116 micrograms), ½ cup avocado (61 micrograms), 1 cup raw spinach (58 micrograms) 1 cup mango (71micrograms) 2 tbs of flaxseed (54 mcg), I cup almonds (46 mcg), would total 406 mcg of b9. As you can see it takes several servings of a variety of foods to consume the recommended daily amount. An individual who is on a low cal diet will face even greater challenges. For the women who are eating for two, intake is even more crucial. In our vitamin deficiency rating scale, b9 is a 5.
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In this video we take a look at the physical and mental benefits of an exercise program. What are the benefits of an exercise program? In this video we are going to look at some of the major benefits, both physical and metal, that an exercise program can bring to your life. Let’s start with the physical benefits. A. Physical benefits. 1. Cardiovascular and respiratory improvement Over time, you end up strengthening the cardiac muscle that surrounds your heart, you also pump a greater volume of blood with each stroke, which causes a decrease in resting heart rate. You develop more red blood cells which improve your ability to bring oxygen to your muscles, and your lungs become stronger and better at supplying your body with the oxygen it needs. 2. Reduction in health risk factors Regular exercise can reduce your risk of cardiovascular disease, developing type 2 diabetes, and metabolic syndrome. Research also shows active people have a lower risk of colon and breast cancer. Regular exercise can also increase your chances of living longer. 3. Increased metabolic rate Metabolic rate is the rate at which your body burns calories. During exercise, you obviously burn more calories than when at rest, however, your metabolic rate at rest is enhanced even after your workout session is completed as your body uses energy to repair muscles and replenish atp storage and glycogen storage. This does depend on several factors, including the intensity of the exercise and your current fitness level. 4. Decreased risk of falls Incorporating balance, coordination and muscle strengthening activities into your exercise program can improve your motor skills thus reducing the risk of falling. 5. Bone health improvement Impact activities such as plyometrics and jumping, and resistance training can slow the loss of bone density that comes with age. Playing sports that involve running and jumping can be advantageous as well. 6. Weight loss and reduced obesity Physical activity can be a key part of a complete weight management plan to avoid excessive fat gain, and to maintain a healthy weight. Regular exercise burns more calories, and increases muscle mass, both of which are key to weight loss and weight maintenance. B. Mental Benefits 1. Increased feelings of well being Exercising enhances the action of endorphins and enkephalins, which improve natural immunity and reduce the perception of pain. Regular Exercise can also improve mood, feelings of having more energy and overall quality of life. 2. Better sleep Research has shown that regular exercise helps people fall asleep faster and enjoy a deeper sleep. It can also improve sleep duration, and decrease middle of the night wake ups providing a better overall sleep quality. 3. Better brain function Regular exercise can reduce fatigue, improving alertness and concentration. Physical activity improves blood circulation, which delivers oxygen to the brain at a faster pace, which leads to sharper thinking. 4. Increased self esteem Regular exercise can improve your body shape, increasing your confidence in your appearance, thus increasing your self esteem. Exercise also promotes a sense of accomplishment, which can increase your confidence in taking on other tasks in your life. And that be some of the major physical and mental benefits of an exercise program.
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In this video we discuss what are joints, the types of joints and the functions of joints. We also briefly cover the joint capsule, osteoarthritis and rheumatoid arthritis. Notes What are joints? In the body, a joint is a place where 2 or more bones are joined by soft tissue. If 2 bones meet, it is a simple joint, and if 3 or more bones meet it is a compound joint. Joints have 3 main functions, to join bones together, to bear weight, and to allow the body to move. There are many different ways to classify joints, and in this video we are going to divide them into 3 groups, fibrous, cartilaginous, and synovial. Fibrous joints allow very little movement, and are attached by dense fibrous connective tissue. The connection between the radius and ulna bones in the forearm is an example of a fibrous joint. Cartilaginous joints are joints where bones are connected by cartilaginous tissue, which allows for a limited amount of movement. The discs located in the spine are an example of cartilaginous joints. Synovial joints are the most complicated joints in the body, and they are the types of joints that most people think of when they think about joints. Synovial joints allow for a great deal of movement, and the bones of a synovial joint are connected by a joint capsule, such as the shoulder, knee, and elbow joints. The joint capsule has an outer fibrous layer, and an inner synovial membrane layer. The synovial membrane layer secretes synovial fluid, which reduces friction between the articular cartilage of the bones during physical movement, aides in shock absorption, and aides in nutrient and waste transportation. Ligaments and tendons surround many joints, and they help stabilize the joint and they help protect joints and bones by absorbing some of the shock as the body moves. Some common joint injuries include ligament or tendon tears, which limits the range of motion of the joint, this is many times caused by overuse, or over extension of the joint. Meniscal tears in the knee joint usually caused by wear and tear over time, and damage to articular cartilage that covers the ends of bones, usually caused by a falling directly onto a joint. Joint dislocation can also happen, and that is when a bone slips out of a joint, which also is usually caused by a fall. Arthritis is the most common joint disease, and there are over 100 different forms of arthritis with osteoarthritis and rheumatoid arthritis being the most common. Osteoarthritis is when there is a reduction in the amount of cartilage tissue of the joint usually resulting in bones rubbing on bones and can be brought on by regular wear and tear or injury to the joint. Rheumatoid arthritis is a disorder where the immune system attacks body tissues. How to maintain or improve joint health. Things you can do to maintain and improve joint health include maintaining a healthy weight, which will put less stress on joints, eat plenty of nutrient dense foods like fruits, veggies and whole grains, and healthy fats. Drink plenty of water which can help joints stay lubricated. Stay active, stretch regularly putting joints through their range of motion, avoid injury and the same repetitive movements. And that be the basics on joints
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