Deca-Durabolin Weakens Tendons and Collagen

Is it just a coincidence that bodybuilders are more likely to suffer injuries because of heavy training, or does the use of anabolic steroids have any impact on tendon/collagen strength? The research is very preliminary, as only a few studies have examined the effects of anabolic steroids on tendon and collagen strength. It was shown that anabolic steroids alter the biomechanical properties of tendons and reduce tendon flexibility.

Some interesting theories have been suggested as why heavy anabolic steroid use can cause tendon injury, which is based around cortisol production and anabolic steroids. Researches have demonstrated that anabolic steroids combined with tension overload reduced MMP2 activity (MMP2 is a gene responsible for collagen production) and increased serum values of cortisol. During cortisol treatment, the serum levels of genes responsible for collagen production decrease, suggesting that cortisol suppresses the synthesis of collagen production. The reduction in genes for collagen and tendons have been speculated as to why anabolic steroids makes bodybuilders susceptible to injuries. New research links the use of high doses of anabolic steroids to tendon and collagen dysfunction, which may make a bodybuilder think twice about training heavily while using anabolics.

Researchers examined how heavy use of the anabolic steroid Deca-Durabolin affected collagen strength in rats. The rats were separated into two groups: natural training and training with heavy anabolic steroid use. The dose the researchers administered to the rats was considered supra-physiological – Deca-Durabolin (nandrolone decanoate) 5mg/kg of bodyweight.

The rats were cleverly forced to perform resistance exercise, but you can’t just tell a rat to start benching – so the researchers attached weights to the rats’ backs. They dropped the rats into a tank of water and the rats immediately jumped out of the water as soon as they were dunked. Every week, the researchers gradually made the weight on the rats’ backs heavier and heavier until at the end of seven weeks the weight was 80 percent of their bodyweight. The researchers dropped the rats in the tank so that they performed this for 4 sets x 10 repetitions of “jumps” with 30-second rest periods. After that, they rats were sacrificed and the rats’ tendons and collagen were examined for gene expression.

There were some very interesting findings after seven weeks of training with anabolic steroids, compared with the natty (natural) group of rats. The natty group did not have any biochemical changes in the rat tendon/collagen properties, while the anabolic steroid group had major changes. The Deca-Durabolin group had reduced biochemical properties of genes involving tendon and collagen strength.

It is interesting to note that anabolic steroids administration reduced the accumulation of IGF-1 mRNA levels in some tendon regions, compared to the non-treated, trained group. This decrease of IGF-1 mRNA levels induced by AAS administration may be related to the observed decreases collagen expression when considering the possible connection between IGF-1 and collagen synthesis. The anabolic steroids treatment also decreased the MMP-2 mRNA expression (this gene encodes an enzyme for collagen).

The above study is similar to another recently published study, which showed that nandrolone impaired the healing of rotator cuffs of rabbits. In the latter study, male rabbits underwent an incision in the rotator cuff and were divided into groups with anabolic steroids (nandrolone decanoate, 10mg/kg) and natural recovery. Groups that did not receive anabolic steroids showed better healing and more tendon strength compared to groups that received anabolic steroids. Microscopic examination of specimens from the groups with anabolic steroid use showed focal fibroblastic reaction and inflammation, suggesting an impaired healing response.

The key point is that many of these studies were using supraphysiological dosages of steroids that could be like the typical Olympia stack – but the new research suggests that a high-volume approach to training with less weight may be a better approach to use for a bodybuilder than a high-intensity, heavy weight program that puts more stress on the tendons and makes them more susceptible to injury.

Memories have lasting emotional impact on Alzheimer’s patients

Alzheimer’s disease is marked by an inability to recall certain memories, but new research shows that patients diagnosed with the condition can still remember how those memories made them feel.

In a study researchers showed 17 Alzheimer’s patients and 17 healthy patients clips from happy and sad movies.

During the films, all of the study participants expressed signs of sorrow, like crying, and happiness, like laughter. Five minutes later, the individuals with Alzheimer’s couldn’t remember the movies, but they still experienced prolonged feelings of happiness and sadness.

Researchers say the findings are significant because they could impact how caregivers treat Alzheimer’s patients.

“Frequent visits and social interactions, exercise, music, dance, jokes, and serving patients their favorite foods are all simple things that can have a lasting emotional impact on a patient’s quality of life and subjective well-being,” Edmarie Guzmán-Vélez, lead author and a doctoral student in clinical psychology, said in a news release.

Experts predict that Alzheimer’s will impact nearly 16 million Americans by 2050 and cost an estimated $1.2 trillion.

Lifting Weights Reduces Lymphedema Symptoms Following Breast Cancer Surgery

Breast cancer survivors who lift weights are less likely than their non-weightlifting peers to experience worsening symptoms of lymphedema, the arm- and hand-swelling condition that plagues many women following surgery for their disease, according to new University of Pennsylvania School of Medicine research.

The findings challenge the advice commonly given to lymphedema sufferers, who may worry that weight training or even carrying children or bags of groceries will exacerbate their symptoms. "Our study challenges the historical medical recommendations for women who get lymphedema after breast cancer, and is another example of well-meaning medical advice turning out to be misguided," says lead author Kathryn Schmitz, PhD, MPH, an associate professor of Epidemiology and Biostatistics and a member of Penn's Abramson Cancer Center. "For instance, we used to tell those who had back pain to rest, but we know now that in many cases, inactivity can actually make a bad back worse. Too many women have missed out on the health and fitness benefits that weight lifting provides, including building bone density. Our study shows that breast cancer survivors can safely participate in slowly progressive weight lifting and gain those benefits without any increase in their lymphedema symptoms. In fact, this type of exercise may actually help them feel better."

In the largest study to date to examine the impact of weight training on this sometimes debilitating, incurable condition, Schmitz's team enrolled 141 breast cancer survivors with a current diagnosis of lymphedema. Half were assigned to a weight-lifting group that participated in small- group, twice-weekly, 90-minute exercise classes for 13 weeks. During that time, with guidance from trained fitness instructors in community fitness centers in Pennsylvania, New Jersey and Delaware, the women worked up to greater resistance and more sets of weightlifting exercise. For the next 39 weeks, the women continued twice-weekly unsupervised exercise, with trainers calling to check in on women who missed more than one session per week. The women wore a custom-fitted compression garment on their affected arm during their workouts, and each week were asked about changes in symptoms. Their arms were measured monthly to ensure any changes were noted as soon as they occurred. The 70 control group participants, meanwhile, were asked not to change their exercise level during study participation.

During the course of the study, women in the weightlifting group experienced fewer exacerbations of their condition, and a reduction in symptoms compared to the women who did not lift weights. There were 19 women in the control group who experienced lymphedema exacerbations that required treatment from a physical therapist, compared to 9 in the treatment group. The proportion of women who experienced an increase of five percent or more in their limb swelling was similar in both groups -- 11 percent of the weight-lifting group and 12 percent in the control group. The researchers theorize that a controlled weightlifting program may have protective benefits, by boosting strength in affected limbs enough to ward off injuries from everyday activities that can aggravate lymphedema symptoms.

"Our study shows that participating in a safe, structured weight-lifting routine can help women with lymphedema take control of their symptoms and reap the many rewards that resistance training has on their overall health as they begin life as a cancer survivor," Schmitz says. "We did the intervention in community fitness centers deliberately, in the hope that positive results seen in our study would continue to be available to breast cancer survivors long beyond the end of the research study."

It is recommended that women start with a slowly progressive program, supervised by a certified fitness professional, in order to learn how to do these types of exercises properly. Women with lymphedema should also wear a well-fitting compression garment during all exercise sessions. The new research was conducted in partnership with YMCAs in Philadelphia, Montgomery and Delaware Counties in Pennsylvania and in Burlington County in New Jersey, as well as Sisters-In-Shape Fitness in Philadelphia. Staff at the Edison-Metuchen YMCA in New Jersey have also been trained to deliver this intervention.

The research was supported by grants from the National Cancer Institute and the National Center for Research Resources.

Testosterone Muscle Hypertrophy. IGF-1 and Testosterone

Hormones, such as human growth hormone (GH) and testosterone, have been shown to play a role in muscle hypertrophy and strength gains. Men suffering from GH or testosterone deficiency have increased fat mass, reduced muscle mass, and reduced muscle force production. The anabolic effects of testosterone on muscle mass are dose- and concentration-dependent. An earlier study demonstrated that supraphysiological doses of testosterone can induce increases in muscle size and strength in younger men without exercise. Testosterone-induced increase in muscle mass is associated with a dose-dependent increase in cross-sectional areas of both type I and type II muscle fibers. However, the mechanisms by which testosterone increases muscle mass are not well understood.

The prevalent dogma for the past 50 years has been that testosterone increases muscle mass by stimulating fractional muscle protein synthesis. Testosterone administration primes skeletal muscle for growth by increasing net protein synthesis, even in the fasted state. The logical extrapolation of a continued increase in net protein synthesis is that it results in increased lean body mass and strength. Additionally, testosterone stimulates many other pathways besides just increasing protein synthesis rates, to stimulate muscle hypertrophy.

Testosterone administration also results in increases in GH secretion, androgen receptor number, satellite cell activity, and increased IGF-1 expression in skeletal muscle. It has also been demonstrated that the increase in muscle anabolism is associated with an increase in the expression of intramuscular mRNA IGF-1. High-intensity resistance exercise has been shown to increase anabolic hormones, but there is confusion as to how important the acute increases in anabolic hormones are.

There has been recent debate as to how effective the acute increases in testosterone concentrations are for increasing muscle mass. A couple of studies have suggested that acute increases in testosterone are not necessary for increases in muscle growth; this has led to confusion as to how to train.

Researchers at the Exercise Metabolism Group at McMaster University reported that muscle hypertrophy took place without acute increases in anabolic hormone concentrations.10 Ten healthy, young male subjects performed unilateral resistance training for eight weeks (three days per week). Unilateral resistance exercise is where you train only one arm or in this case, leg (as opposed to both arms or legs), while the other arm or leg is used as a ‘control’ or untrained muscle. Exercises used in the study were knee extensions and leg presses, performed at 80-90 percent of the subject’s single-repetition maximum (1-RM). Blood samples were collected before, immediately after, 30, 60, 90, and 120 minutes post-exercise.

Total testosterone, free testosterone, GH, and insulin-like growth factor-1, along with other hormones, were analyzed for the first training bout and following the last training bout. Thigh muscle cross-sectional area (CSA) and muscle fiber CSA by biopsy (vastus lateralis) were also measured pre- and post-training. No acute changes in GH, testosterone, or IGF-1 concentrations were observed in the 90 minutes following exercise, and there was no influence of training on the anabolic hormones measured. GH did show a moderate increase 30 minutes post-exercise, but returned to baseline values by 90 minutes. Training-induced increases were observed in type IIb and IIa muscle fiber CSA. No changes were observed in fiber CSA in the untrained leg. Whole-muscle CSA increased by in the trained leg and remained unchanged in the untrained leg.

In conclusion, unilateral training induced local muscle hypertrophy in the exercised limb only, which occurred in the absence of testosterone, GH, or IGF-1 circulating levels. So I guess acute increases in anabolic hormones are a waste of time… well, not so fast. A new study was published which really emphasizes the importance of acute anabolic hormones during resistance exercise.

Bill Kraemer, one of the pioneers in GH research, told the American College of Sports Medicine, “GH and testosterone responses to acute resistance exercise are essential and more importantly, the anabolic hormone response that occurs with resistance exercise is like a symphony and GH and testosterone are an important part of that symphony along with IGF-1, MGF, and other anabolic hormones.”

High-intensity exercise has long been shown to increase testosterone and GH levels, but researchers recently published something in the Journal of Steroid Biochemistry and Molecular Biology that emphasizes the need for high-intensity exercise and backs up what Dr. Kramer has been saying for years.

Those who say that acute increases in testosterone are not necessary are missing an important point: acute increases in resistance exercise-induced elevations in circulating T potentiate gains in muscle strength followinglong-term training. Researchers wanted to know if acute increases in exercise-induced testosterone had any effect on the androgen receptor, which has been shown to influence muscle hypertrophy.

Researchers designed this really cool study to investigate the situation:

• Group A: Young male subjects performed heavy leg extensions only, and immediately had a thigh muscle biopsy.
• Group B: Young men performed high-intensity heavy resistance exercise with both upper- and lower-body work. They performed bench presses, bent rows, and overhead presses. Afterward, the group performed heavy leg extensions followed by a muscle biopsy from the thigh. The researchers had the subjects perform an upper-body exercise with lower-body exercise to elicit a large increase in anabolic hormones.

While both groups had a muscle biopsy taken from the thigh after heavy leg extensions, the only difference was that one group did some upper-body work, which enhanced testosterone production.

The group that performed high-intensity, upper-body exercise and lower-body exercises had larger increases in testosterone than the group that only performed a lower-body exercise (i.e., leg extensions), but here is the really cool part. The group that performed bench presses, bent rows, and shoulder presses had a larger increase in androgen receptor function in their legs! I am not advocating a whole-body workout, but what the study shows is that the greater the increases in testosterone, the greater the increases in androgen receptors… even in different body parts (i.e., legs).

So now you have a study showing that you can increase androgen receptors to a larger extent by the acute increases in testosterone.12 This means you could possibly see some growth in your arms, chest, and back by sticking to exercises that generate large increases in testosterone.

I remember reading an article where a bodybuilder swore that doing heavy squats increased his arm size. Based on the current study, this all makes sense. In the study, the acute increases in testosterone were enhanced in the legs by doing high-intensity, upper-body exercise.

Anavar (Oxandrolone)

Anavar is the original brand name of the drug Oxandrolone and it’s one of the most misunderstood of all anabolic steroids. It’s both “underrated” and “over-rated” in many ways.

Anavar is regarded as a mild oral anabolic steroid that has a variety of uses. For someone who’s never taken anabolic steroids before it’s a good “entry” drug in that it doesn’t have a lot of harsh side effects. Of course, that’s only if dosages stay within reason. Therein lies the paradox. With Anavar, what makes it safe, makes it not very effective. And once it becomes effective, it’s not so safe.

Anavar (chemical name oxandrolone) in its pharmaceutical form comes in a 2.5 mg tablet. And it’s that recommended low dose that’s why Anavar is considered so “mild.” In therapeutic dosages, even children can use it. But for bodybuilding purposes the standard dosing would be all but useless. As with any oral, a dosing that is between 25-50 mgs a day is necessary. (Some advanced bodybuilders use up to 100 mgs a day). So in the case of prescription strength Oxandrolone, even if you took 10 tablets a day of the daily dosage, it would still in on the low side.

Anavar was originally developed to treat severe weight loss and has was prescribed for muscle wasting diseases, including AIDS. It was found that dosages of 5-10 mgs a day gave good results. But the prevention of muscle wasting and muscle building are two very different things.

Of course, as with ANY oral anabolic steroid once you go too far beyond 50 mgs or so, that’s when the potential problems begin. However, Anavar is thought of as less toxic to the liver than most other orals. Unfortunately, that belief is complete myth. Once again, the studies on the low toxicity of Anavar were done with the recommended dosages for medicinal purposes. Naturally, at 2.5 – 5 mgs a day one can expect no impact on the liver at all. This skewed evaluation falls under the category known as “bro-ology science.” In other words, someone does some reading, learns a little scientific knowledge, upon which he draws an seemingly reasonable yet erroneous conclusion, which in turn is then parroted endlessly from one so-called “expert” to another and on to a legion of followers. And on and on it goes. Before long, it’s considered common knowledge. Don’t be fooled. Anavar is 17 alpha alkylated , which in simple terms means that it is formulated to prevent breakdown in the liver. This makes for a greater effect but puts a tremendous strain on the liver. THAT is the main problem with orals, NOT the toxicity of the substance itself . And that is why Anavar  in effective dosages should be regarded as hepatotoxic as most other oral steroids.

Dosage and duration are prime factors that always need to be kept in mind. And remember that the dosage of one steroid is not the only issue. It’s the TOTAL amount of all the steroids being used that counts. So when taking more than one oral the total amount of mgs must be considered. This makes it imperative to use supplemental substances to protect the liver when using Anavar.

As for the reasons Anavar is under appreciated, there are many. Anavar can be stacked with any other steroid and can provide a welcome addition to any cycle. If you’re a newcomer to steroids and decide to use Anavar by itself, you can put on some solid muscle…just don’t expect overnight gains. Anavar increases anabolism tremendously, which essentially means it allows the muscles to absorb more protein. So the muscle building process is intensified but keep in mind, it still takes some time to grow muscle . People often confuse actual muscle growth with a steroid taking time to kick in, when in fact it begins working immediately, it’s just that muscle growth takes time to show. You probably won’t notice much at all until the third or fourth week. This is where Anavar is too often underestimated. Since the effect is strictly of an anabolic nature, the muscle grown on Anavar is usually very solid and long lasting. It’s fair to expect up to five pounds of pure muscle from using 25 mgs a day for a month. That may not seem like a lot. When using steroids, people expect to see those numbers on the scale go up (even if it’s temporary or from water weight). That won’t happen with Var which is why many consider it weak. But imagine five pounds of meat spread out throughout your body. That’s a good amount of lean mass.

It would be tempting to spread a cycle of Anavar out to 8, 10 or 12 weeks but no oral should be taken for that amount of time if you value your health. Young athletes often don’t think in terms of long range consequences but take it as truth – new livers are very hard to find! . A simple rule to remember is, the more you take, the more result and the more potential for problems. You have to take the bad with the good. The key is making the most of the cycle so that you can avoid as much of the bad and get as much of the good

Anavar is not considered a good drug for “bulking” for the fact that it doesn’t cause water retention, nor does it increase blood volume. (Something dianabol does to a great degree). Therefore, there is no significant weight gain. But Anavar does increase strength dramatically, due in part to the increase in creatine production and utilization which increases contractile strength, so it can be a great asset to a bulking program where lifting heavier weights is paramount to gaining size. Don’t surprised if your bench goes up 20% within a few weeks. That’s how powerful it truly is.

Anavar is often compared to Winstrol since both produce very “dry” gains, but the two drugs are nothing at all alike. Winstrol is a derivative of DHT , therefore it’s most androgenic and has masculating sides effects. (Hair loss, increased body hair, tougher skin, etc). Anavar has almost no androgenic properties. This is another advantage in that Anavar doesn’t cause a hard shut down of the HPTA. Though like all steroids, its structure is based off of the testosterone molecule, there’s bound to be some suppression, but it will be minimal with Anavar. So if you want to give your cycle some “kick” without stressing the HPTA, or if you’re a first or second timer and want to take something that won’t be that hard to recover from, Var is an excellent choice.

Because Anavar doesn’t cause much water retention high blood pressure shouldn’t be a problem. Because of its mild androgenic nature, it does not “aromatize.” Aromatization is when the body gets flooded with too much androgen and converts some of it into estrogen. That causes bloating, acne, and a possible loss of libido. Due to its low androgenic profile, Anavar is a favorite among women. They can gain muscle without the fear of masculizing side effects such as excess body hair. Excess estrogen is not a problem with Anavar and that too appeals to women going for a leaner more defined look. 5-10 mgs a day are as far as a gal may want to push it though. Too much more than that and the risk/benefit starts to tilt in an unfavorable direction.

Anavar is also unique in that it’s believed to assist in burning bodyfat, especially in the abdominal area. There’s some debate about this. All steroids build muscle and since you need to train and have your diet in check for best results there’s a tendency to look leaner. But with Anavar, the muscles do appear to be sharper and more cut. And there have been studies that have shown Anavar to reduce visceral fat in the stomach area with just moderate exercise. And the subjects kept the fat off after discontinuing usage as long as they continued to exercise and not increase caloric consumption. Very impressive.

This all sounds pretty good, right? Well, there’s more. Anavar is great for improving endurance and focus. Boxers and martial artists love it because they can increase power, speed and force without adding on a lot of weight.

Recovery for Anavar is pretty easy too. (Again, depending on how much and what else is stacked with it). With reasonable dosages it won’t shut down the HPTA and with just the use of some post cycle supplements you can recover fully pretty quickly.

There are a few more down sides though. One is cost. Anavar is among the most expensive oral steroids. And another drawback is the subtle results. At 50 mgs a day, Anavar is not going to produce as drastic a change to your physique as 50 mgs of Dianabol. For this reason it’s usually stacked with a stronger drug such as testosterone. The question then becomes, why use a mild drug if you’re just going to supplement it with a stronger one? That’s up to you and your goals.

Anavar is both strong and mild, harsh and safe, powerful. It has its place. It’s a smart choice for someone looking to “test the waters” of steroid use, or for someone looking for strength without a lot of weight gain or for competitive bodybuilders looking to finish off a cycle with a non bloating drug that will aid in fat loss. Or it can just be used to give some extra “oomph” to your cycle with minimal suppression. You need to decide if that sounds like something that works within your game plan.

Used correctly, Anavar is a potent contribution to even the most advanced cycles. Just keep in mind, it isn’t a free ride. It’s a lot more powerful than people realize – in both good ways and bad.

Cardiovascular Health and the Anabolic Steroids Using Bodybuilder

In millennia past and up until these last few decades, bodubuilding was largely viewed as a healthy physical practice by both those who participated in it, as well as the general public. In truth, the original basic tenets of this lifestyle, which involved lifting weights, healthy eating habits, getting plenty of rest, fresh air, and sunshine, were all geared towards improving the health & physical appearance of the individual. The benefits acquired from engaging in such activities are well documented, supporting the claim that the bodubuilding lifestyle was one of health, vitality, and longevity.

However, over the last few decades, bodubuilding has for many slowly morphed into an endeavor based almost solely on appearance, with any tangible health benefits being more of an afterthought rather than an intended objective. While many of the health benefits related to exercise and nutrition are still present, the world of anabolic steroids  has thrust upon the bodubuilding community a new wave of potential health risks. While we have come a long away in our understanding of these drugs and have therefore been able to largely circumvent their side effects, many bodybuilders have left themselves vulnerable to the most serious health risks associated with anabolic steroid use. These are the cardiovascular health risks, such as heart attack & stroke.

Today, most anabolic steroid related cardiovascular health issues are caused by damaged cholesterol/lipid values, high blood pressure, and elevated hematocrit. Anyone one of them alone can be problematic, but many bodybuilders suffer from all three, vastly compounding the potential for harm. With these side effects having taken up residence in a disturbingly large number of both current and former steroid users, this subject deserves the attention of every anabolic steroid using bodybuilder. At a minimum, those who reap the benefits of these drugs should demonstrate responsibility in monitoring this vital aspect of their health. An essential part of this process includes getting regular physician monitored blood work, which is necessary for informing us of all relevant health markers and thereby assisting us in taking the proper corrective action.

While individual anabolic steroid can vary widely in their effects on the human body, some categories of steroids are generally more prone to causing certain side effects. Naturally, steroids have been separated into two primary categories, those of oral (methylated) and injectable anabolic steroid. Of the two, orals tend to present the greatest degree of risk to our cardiovascular health, as their ability to rapidly and significantly affect the user’s cholesterol profile cannot be understated. With this said, oral anabolic steroid also have a solid place in the bodybuilders repertoire and when used responsibly, they have the potential to greatly assist the BB’r in achieving his goals. Injectables can also cause adverse alterations to the BBr’s cholesterol profile, but as a whole, they’re less deleterious in this regard.

With injectables, total dose, type of drug used, and whether or not the drug aromatizes, will all play a role in determining its ability to negatively impact cholesterol values. Typically, injectable steroids which do not aromatize, are used in higher dosages, and which display a more potent androgenic component, will have greater potential to negatively affect our lipid profile than a low-dosed, aromatizing anabolic. Two contrasting examples would be Trenbolone and Nandrolone. Trenbolone is known for being a less forgiving steroid in many ways, and cholesterol is no exception. Many bodybuilders taking this drug notice adverse changes to their cholesterol levels, while Nandrolone is much less likely to be problematic in this area. While these characteristics do not always accurately reflect which steroids will be the greatest cholesterol offenders, they are often an accurate indicator.

Cholesterol/lipids play a significant role in the bigger picture, but it is by no means the sole cause of cardiovascular health problems in anabolic steroids using bodybuilders. Blood pressure is another contributing factor, which should be regularly monitored by the individual. Unlike cholesterol/lipids, which require blood work in order to get any definitive answers, blood pressure can be checked with a simple device right in the privacy of your own home. For bodybuilders who do not have the equipment needed to check their own BP, many pharmacies or similar places of business will provide a self-automated blood pressure machine, which can be used free of charge. Generally, a BP reading of 120/80 is considered ideal, but anywhere below 140/90 is considered OK. Once a bodybuilders begins to get above that range, he should begin taking steps to help restore a more normal reading.

There is great variability among anabolic steroids when it comes to increasing blood pressure. Generally, those anabolic steroids which cause a large amount of water retention and result in quick mass gains are the most notorious for elevating BP. Steroids which result in lean, water free increases in muscle tissue are less likely to be problematic in this area, although there are exceptions to the rule. Unlike cholesterol, in which oral anabolic steroids present the largest degree of health risk, methylation does not appear to be a relevant factor in determining whether or not a steroid is likely to elevate an individual’s blood pressure. When determining which anabolic steroids are most likely to cause this effect, each steroid must be evaluated on a case by case basis. Chronically elevated BP, like cholesterol, can do long-term damage, resulting in cardiovascular consequences years after the BB’r has discontinued using steroids. This should behoove all bodybuilders to make wise short-term decisions, so that long-term good health becomes a reality.

Hematocrit refers to the volume percentage of red blood cells in the blood. When a bodybuilders hematocrit starts to rise outside of the normal range, it has the effect of thickening the blood. The thicker the blood, the harder the heart has to work to pump blood throughout the body. This increases stress on the heart similar to how high blood pressure might increase stress on the heart. High hematocrit also increases the possibility of stroke through an increased risk or forming blood clots. As a whole, steroids are well known to increase RBC, although some tend to do this more proficiently than others. At one point, Anadrol was used medically for this purpose, prior to the advent of prescription EPO. In many ways increased RBC can be beneficial, imparting increased endurance, vascularity, and greater muscle pumps to the user, but when it climbs too high, it becomes another contributing factor to cardiovascular health risk.

Today, manybodybuilders suffer from the cardiovascular health issues mentioned above, but few monitor this area of their health on any type of a regular basis, let alone take steps to minimize the occurrence of damage. The symptoms which manifest themselves in the presence of poor cardiovascular health often go unnoticed, making heart attack the #1 killer of American men today. Steroid using bodybuilders willingly engage in a practice, which has been conclusively shown to elevate their degree of risk substantially, yet many bodybuilders assume a lax attitude in the area of preventative care. Through continuing education, we can continue to reverse this trend, even as some industry voices have already begun to make inroads into this destructive mind-set.

Fortunately, for the bodybuilder who seeks to adopt an attitude of responsibility in terms of cardiovascular health care, there is an abundance of knowledge available on the subject. In part #2 of this article, we will begin to explore some of the steps which can be taken as a steroid using bodybuilder, to help recognize and minimize/prevent these health risks.

Suggested foods for diabetics

If you've been diagnosed with type 2 diabetes, your doctor has probably already advised you to limit simple sugars in your diet, avoid highly processed carbs and perhaps even increase your intake of whole grains, leafy greens and vegetables. These are your first steps toward better health. But, what if there were foods that had very targeted effects on blood sugar and type 2 diabetes? Here are 10 foods that lower blood sugar, support pancreatic health and may lessen your need for insulin.

Blueberries - Blueberries are not only yummy; they are packed with flavonoids and antioxidants. Their high fiber content and high levels of vitamin C and E make them the ideal blood-sugar-stabilizing food. You can enjoy blueberries fresh or frozen year round. Use them in fruit smoothies, on top of whole-grain cereal or even just plain. Blueberries are naturally sweet and need no condiments of any kind. You can even enjoy their benefits cooked in whole-grain pancakes or muffins. A study showed that, whether blueberries where baked, steamed or even microwaved, their antioxidant activity was not reduced.

Garbanzo beans - Sometimes called chick peas, garbanzo beans are high in fiber and low in fat. Garbanzo beans are also high in protein and can replace animal proteins in your diet -- such as red meat, milk and cheese -- which are high in saturated fat. You can cook garbanzo beans at home or use them canned; just be sure to choose the low-salt variety. Garbanzo beans are great when chilled and added to a green salad. They can also be used in soups, as a meat substitute in spaghetti and chili, or pureed and mixed with olive oil to make hummus.

Apples are high in fiber, antioxidants and vitamin C. Apples are easy to add to your diet. They can be served up as apple sauce or sliced into a Cobb salad. Apples are easy to add to a brown-bag lunch, as well. Just wash one and drop it in. If you don't like the mild flavor of Red Delicious apples, try some of the newer varieties. Fuji and Gala apples have a wonderful, tangy, straight-from-the-tree flavor.

Broccoli - Broccoli is high in fiber and a good natural source of chromium. Both fiber and chromium have been proven to be beneficial in treating diabetes. Broccoli can be lightly steamed and served with a touch of olive oil and sea salt. It can also be added to salads and sandwiches.

Avocados - Most of us know that avocados are rich in heart-healthy monounsaturated fats which can lower cholesterol levels and decrease the risk of stroke and heart disease. A 2008 study has also shown that unsaturated vegetable fats can significantly reduce the risk of developing type 2 diabetes. You can add avocados to your diet as guacamole, diced in a salad or sliced onto a sandwich. Buy avocados that are firm and dark green, then let them ripen until they turn nearly black and develop their signature rich, nutty flavor.

Asparagus - One serving of asparagus has only 5 grams of carbohydrates and a mere 20 calories yet is high in fiber, antioxidants and folate. It also has glutathione, which has been shown to lower blood sugar and increase insulin production.

Almonds - Almonds are packed with protein, fiber and polyunsaturated fats. All of these are the ideal components of a healthy diet. Almonds have been shown to stabilize blood sugar levels in people with diabetes. The good fats in theses nuts slow digestion, stave off hunger and delay pancreatic fatigue. You can enjoy roasted almonds as a snack. They can also be added to salads and are good when thinly sliced and sprinkled over many Asian dishes.

Kale - Kale, according to The World's Healthiest Foods, is rich in fiber and in vitamins E, C and A, all of which have been shown to help stabilize blood glucose levels. While some people enjoy kale raw in salads, for the biggest nutritional punch and ideal flavor, steam it lightly for five minutes and then let it rest five minutes before serving. Don't add butter or salt, or you're negating many of kale's health benefits.

Cranberries - Many people think of these as a seasonal dish, but cranberries should be part of your year-round diet. They are high in phytonutrients such as anthocyanin which can help lower blood glucose levels.

Oats - Oats are high in soluble fiber. A diet high in fiber can prevent constipation, lower cholesterol and control blood sugar levels. Because the fiber in foods is digested differently than other carbohydrates, it does not require insulin and passes through the digestive track intact. This has the benefit of helping you feel full without altering your blood sugar levels.