The Effects of Caffeine and PARESTHESIA… Read on (Fitness, Health, Caffiene, Nutrition)

A cup of coffee first thing in the morning is standard for many people who need a quick pick-me-up. The jolt of caffeine is supposed to make you more alert and clearheaded. However, too much caffeine can be hazardous, and can cause a condition known as paresthesia, or a tingling in the arms or legs, which makes them feel as if they are asleep.

What Caffeine Does

From the moment you have that first cup of coffee — or any caffeinated drink — several things happen. Stress hormones such as cortisol, aldosterone and testosterone are released by the adrenal glands above your kidneys. These are the same hormones that are released if you feel sudden fear or anxiety. Your muscles tense up, your blood sugar spikes to give you extra energy and your heartbeat and breathing increase, putting your body on full alert. As you take more caffeine into your system, however, your body is at risk of developing vitamin deficiencies, especially vitamin B-12.

Why Your Limbs Fall Asleep

You may notice when you’ve been sitting in one position too long that when you get up you feel a tingle underneath your skin, or a prickly sensation followed by multiple little jabs of discomfort. This is known as paresthesia, and is common. The nerves that go through your body relay information back and forth from the brain to the rest of your body. For instance, if you lie on your arm during the night, it might feel numb and unresponsive when you awaken. What has happened is that the nerves and blood vessels running through your arm have been squeezed against the pressure of your weight. All night, your nerves couldn’t properly transmit signals to your brain and your blood vessels couldn’t bring nutrients and oxygen to the nerves. When you awaken and feel that tingle, those are your nerves trying to send and relay jumbled signals to and from the brain, and your blood trying to move through your arm normally again.

How Too Much Caffeine Can Cause Paresthesia

Taking too much caffeine can affect the way vitamin B-12 is absorbed into your body. Vitamin B-12 is an essential vitamin for the proper formation of red blood cells, DNA synthesis and neurological functions of the brain. A 2008 study by the American Association for Clinical Chemistry reported that middle-aged men and women who drank too much coffee lost an essential surplus of B vitamins, including B-12. According to the American Academy of Family Physicians, a B-12 deficiency can cause paresthesia, which can affect the way your nerves respond to stimuli and make your arms tingle.

Article cited: livestrong.com

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Understanding Calories

THE BMR FORMULA:
The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR). This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very fat (will over-estimate calorie needs).

THE HARRIS BENEDICT EQUATION:
The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

CALORIE NEEDS TO LOSE WEIGHT:
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

CALORIE NEEDS TO GAIN WEIGHT:
Once you know the number of calories you need to maintain your weight (using our BMR Calculator in conjunction with our Harris Benedict Equation, you can easily calculate the number of calories you need in order to gain weight.
If you want to gain body weight, you need to consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.
For optimum health, if you increase your calories to gain weight then (health permitting) gradually increase your level of physical exercise in order to maintain or increase your lean body mass. The benefits of exercise on physical and mental health are well documented and shouldn’t be ignored.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

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Time to Replace Your Running Shoes

Running in old or worn out shoes can lead to an increase in running injuries. Over time running shoes lose stability and shock absorption capacity. When this happens the stress to the feet and legs increases dramatically. Over time such added stress can lead to an overuse injury. A simple prevention strategy includes replacing running shoes when they wear out.

The midsole layer of a shoe provides the cushioning and stability. This area usually wears out before the outsole shows major signs of wear. When a midsole wears out the shoe looses functional stability. It is this loss of stability and cushioning that leads to increased stress and increased injury risk.

It is recommended that you replace running shoes between 350-550 miles depending on your running style, body weight, and the surface on which you run. Lighter runners can get closer to the upper end of the recommendation while heavier runners are harder on shoes and should consider replacement shoes closer to 350 miles.

Running Shoe Replacement Tips

• Track your mileage. After 350-550 miles it’s time for a new pair. For runners who log 25 miles per week replace your shoes every three to four months.
• You can check for signs of wear on the sole by placing your old shoes on a table and looking at them from behind. If the soles are worn and leaning to one side, the midsole cushioning is probably worn as well.

Spotting Midsole Wear
A shoe’s midsole cushioning may be worn out long before the tread shows signs of wear. Because the bottom and tread of the shoe may look fine, identifying when the cushioning is shot isn’t easy to do. Here are some tips for identifying midsole wear:

• First, pay attention to how you feel. As your shoes begin to give out, you may begin to get some aches or pains in your bones and joints. You may also notice slight muscle fatigue, new tightness, or possible shin splints.
• Look for creasing of the midsole material in areas of high load (under the heel or the ball of the foot). A worn out midsole will have wrinkles and creases there.
• Try to twist the shoe. A worn out midsole will allow the shoe to twist more easily than a new shoe.
• Try on a new pair of the model that you are currently wearing. Compare this to your current shoes. If the cushioning in your shoes feels dead in comparison, it probably is.

Consider Rotating Shoes
If you run frequently it’s a good idea to have more than one pair of shoes. Think about buying two pair at a time (or buying a second pair about midway through the life of your first). Add the new pair in to your shoe rotation when your “old” shoes have about 200 miles on them. If you use two pairs of shoes you should still track mileage per shoe, and replace each after it has 350-550 miles on it.

Cited: About.com