Wish I had known them before: Hypopressives

Forget the crunches and really work that core

What are hypopressive techniques (HT)?

HT consist of a series of techniques that, through a sequence of different postures and movements, contract your diaphragm during exhalation, resulting in a negative pressure inside your thoracic and pelvic cavities. In other words, you suck in your guts while exhaling so that the intra-abdominal pelvic pressure is reduced. 

Piti Pinsach

When you exhale, your rib cage usually contracts, but when performing a hypopressive technique, the opposite happens. That's why the intra-abdominal pressure is reduced. Apnea (suspension of breathing) is then maintained for some seconds in order to stimulate a reflex concentric contraction of the core and pelvic floor muscles.

Why are hypopressives better than traditional ab exercise?

Photo: thevoicenotes.com

The key element is the REFLEX CONCENTRIC CONTRACTIONS. While most ab exercises, including Pilates, involve VOLUNTARY CONTRACTIONS and increase intra-abdominal pressure, hypopressives work just the other way round.

This difference is of outmost importance because both, pelvic floor and abdominal muscles, are mainly formed by type I (involuntary) fibers. Therefore, training should focus on these fibers, which are only stimulated by reflex contractions.

Unfortunately, traditional ab exercises, which are hyperpressive (they increase thoracic and pelvic pressure), can even be harmful.

Why are traditional ab exercises detrimental?

Photo: mutusystem.com

The strengthening of the voluntary muscle fibers that occurs through traditional exercises is directly proportional to the deactivation of the involuntary ones. As a result, traditional exercise weakens core and pelvic tone, which in turn leads to:

·       

Photo: nyboneandjoint.com

             urinary incontinence

·         prolapses

·         painful sexual relations

·         back problems like lumbago

·         esthetic issues such as abdominal flaccidity or swollen stomach

This fact was proved in 2007 by Caufriez, the founder of hypopressives. During a 6-week study, 16 women performed traditional ab exercises 45 minutes twice a week. The researchers found a 32.7% decrease in base pelvic floor tone, demonstrating not only the ineffectiveness of such exercises but also showing their prejudicial effects.

Benefits of hypopressives

Waist slimmer & ab toner

pinterest.com

HT increase abdominal and pelvic base tone, which in turn decreases waist girth and leads to a flat, hard midsection.

A 2007 study showed that 20 min of daily HT for 6 months reduces waist circumference by 6%.

A 2014 study showed that an acute 20 min session of hypopressives significantly reduces waist circumference while increasing thoracic amplitude and peak expiratory flow.

HT are especially challenging on the transverse and oblique abdominal muscles, and therefore provide a complete and tough workout that will get you those flat abs and slim waist in a few weeks (provided your fat percentage is low enough. You can spot tone, but not spot reduce so make sure you're also getting your cardio in.)

youqueen.com

Not only do they flatten your abs but they will also respect your vertebral column and won't strain your lumbar spine. While the risks of traditional exercises outweigh the benefits, with HP it's just the other way: all advantages with no drawbacks.

Ameliorates urinary incontinence (UI) issues

Urinary incontinence (UI) is a common issue among female athletes who aren't even aware that they suffer from a condition that negatively impacts their performance.

A 2002 study showed that 32% of British and French women, 34% of German women and 15% of Spanish women had suffered symptoms of UI during the 30 days prior to the study. Females are more likely to undergo UI because of menopause and pregnancy.

The increased base tone that HT provide translates into a better and faster control of your urinary tract, which reduces the risk of involuntary leakages. This occurs thanks to the repositioning of the bladder and the improvements in pelvic strength.

Photo: 34-menopause-symptoms.com

In a 2007 study, 100 women with poor pelvic tone and urinary incontinence performed 20 min of HP everyday for 6 months, resulting in an increase in pelvic floor tone by 58% and in shock absorption capacity by 48%. Furthermore, there was a 20% increment in contractile muscle strength and a significant 6% reduction in waist girth.

Photo: twaamc.com

That same year, another study found akin results when a group of adults, average 68.5 years old, performed HT 4 times per week for 6 months, resulting in an increase of basal tone by 23.5%,  of loading tone by 25.3% and of perineal blocking during exertion by 108,4%. HT effectively solved UI in both sexes as 85.7% of cases were decreased or even disappeared.

In 2010 yet another study reinforced the aforementioned results: UI was significantly reduced in an intergroup study of 126 subjects, average 43 years old, who practiced HT daily for 30 minutes 3 times a week during 3 months. On the other hand, the Pilates and control groups showed no improvement.

Better sex life

The pelvic muscles are intimately linked with sexual function, especially in women. Followers of this technique claim to experiment an increase in desire, sensation and control during the sexual practice. This may be due to the increased blood flow and genital sensitivity and a decrease in pelvic congestion.

Stay tuned because in a few days I will upload a post expounding on this topic.

Improved physical performance

HT effectively work the diaphragm and the respiratory muscles. Not only do you acquire a deeper awareness of your body and diaphragm, but your pulmonary, thoracic and diaphragmatic capacities will be dramatically increased. A toned, flexible diaphragm will translate into a better physical performance, especially in aerobic activities.

Photo: yogadonk.com

Photo: fragmenthealth.com

HT involve a phase of apnea, which results in a high oxygen desaturation (decrease in blood oxygen). Studies have shown that after apnea, blood acidosis is reduced and oxidative damage is no longer produced. The same study concluded that apnea can be used to increase tolerance to hipoxemia (low oxygen levels).

Is not that what any athlete would want? To be able to put in a brilliant performance in spite of the oxygen deficit?

Other studies report that HP increase hematocrit, the volume percentage of erythrocytes in blood. Red blood cells are in charge of transporting oxygen to your cells. More red blood cells mean more oxygen carrying capacity and more oxygen delivery to your muscles translate into better physical performance, especially in endurance sports. Many athletes even try to increase their oxygen levels through banned practices like taking Erythropoietin.

Photo: americasblood.org

Studies to definitively prove the reduction in cellular acidosis, the regression in oxidative damage and the increase in hematocrit are still in progress. It is speculated that these effects are the result of reflex splenic contraction or an increment in erythropoietin.

Other studies pending of publication will show a reduced pre-competition anxiety and an augment in self-confidence.

Improvements in posture and biomechanics also account for the improvements in performance.

Back health and balance

The abdominal vacuum and negative pressure in our abdominal cavity cause a traction effect on the vertebral discs which can be extremely therapeutic, especially in the lumbar region, when combined with other postural exercises.

Photo: gimnasia-hipopresiva.com

HT is known to reduce lumbar pain by decompressing the vertebral discs through the reduction in pressure and the axial traction. Lumbago, dorsalgia and other back issues usually lessen or even disappear in the short term.

Photo: drnekessaremy.com/

A 2007 study showed the benefits of doing HP for 10 weeks 1hour per week:

·         -Reposition of the plumb line (better posture)

·         -Decrease in lumbar lordosis (99. 9%)

·         -Reduction in cervical lordosis (99.8%)

·         -Decrease in dorsal kyphosis (99.5%)

·         -Decrease in scoliosis (96%).

·         -Improved postural comfort: better mobility and flexibility, less pain, and feeling lighter (95%).

The positive impact on the lower back and limb flexibility was tested in a 2009 study on patients suffering from mechanical and postural low back pain. Through electromyography, which electrically records muscle and motor neuron activity, it was seen that a training program based on HT improves the internal and transverse oblique activation time, therefore increasing the force they can exert. Bear in mind that not only do these muscles rotate the torso, but they also support the rotation of the spine and stabilize the lower limbs.

Better posture

HT regulate muscle tone by diminishing the excess tone of some muscle groups while increasing the tone of those which lack it. It brings tonic posture equilibrium which translates into a better posture in just a few sessions.

Photo: cdn.lumobodytech.com

Treat and prevent hernias

Photo: medicinenet.com

Hernias are weak areas of a muscle or connective tissue through which an organ or fatty tissue protrudes. 

All hernias (inguinal, ventral, incisional, epigastric, femoral, pubalgia, umbilical, hiatal...) are caused by 2 factors:

·         -An increase in tension

·         -A weak tissue that easily breaks

HT increase core and pelvic strength and activation, which in turn can effectively cope with the high abdominal pressure that any kind of physical effort (even coughing) produce.

Visceral relocation and bye-bye prolapses

It also prevents internal organs from ''falling down''. Gravity, weight lifting and traditional abdominal exercises, push your guts downwards resulting in that typical stomach where the upper part is flat or even hollow but the lower abs look bloated.

Photo: alignmentmonkey.nurturance.net

ingernder.com

The aspiration that HT involve reduces intra-abdominal pressure, which in turn has a suction effect on the pelvic organs, decreasing ligament tension and easily relocating the bladder, rectus and uterus within the abdominal cavity. This has been demonstrated through magnetic resonance imaging (MRI). Therefore, HT are effective in treating organ prolapses, whether uterine, anterior (bladder) or rectal.

Fight constipation

The typical American lacks fiber and exercise, which lead to constipation, which in turn produces intestinal issues like colon cancer. It is of outmost importance to have a plant-based diet and exercise regularly, but HT thanks to the negative abdominal pressure can accelerate bowel movements.

Improved respiratory function.

Photo: selfication.com

HT efficiently work your diaphragm, which plays a key role in breathing, as well as the muscles in charge of inhaling and exhaling, resulting in an improvement of respiratory (peak flow) parameters and respiratory conditions like asthma. This also leads to better sports performance.

Post-partum recovery

After pregnancy the body needs to recover its previous state by toning the core and reinstating pelvic floor rigidity. Unfortunately, it is very common for mothers to maintain abdominal and pelvic flabbiness after giving birth, which leads to poor vaginal muscle tone, unsatisfying sexual relations, flaccid stomach and urinary incontinence.

Say NO to depression

It is known that in order to prevent postpartum depression, an exercise program can be of great help to achieve a feeling of well-being, reduce anxiety and increase self confidence.

A recent study showed that:

• 90% of women had a negative image of their body after delivery

After an 8 week HT program:

• 89.48% felt harmony and a positive impact on their abs and 75% in their pelvic floor

• 64% increase in self-esteem

•40% reduction in anxiety

•32% reduction in cognitive anxiety

• 100% better posture and pain reduction.

In conclusion, HT enhance self-esteem and confidence during pregnancy and postpartum when hormonal changes and various emotional situations occur.

Better vascularization and venous return

During pregnancy, intra-abdominal pressure increases due to the expanding uterus, blood volume and other factors which contribute to the development of varicose veins in the legs and pelvis. HT is known to activate the musculature, ease venous return and improve lower limbs vascularization.

Photo: webmd.com

Scar and surgery healing

People who have undergone surgery or women who have had a cesarean section or episiotomy can benefit from HT as it diminishes myofascial tissue (tissue around the muscle) traction, aiding to heal tissue adhesions and scars.

Abdominal diastasis

Photo: mutusystem.com

Between 30 to 70% of women suffer from abdominal diastasis during and after pregnancy. 

Abdominal diastasis is defined as a separation of about 2.7 cm between the two sides of the ab muscle. During pregnancy the linea alba widens to make room for the baby and, although it should recover after delivery, more often than not it stays distended.

Photo: momsintofitness.com

This gap hinders the integrity and functionality of the ab muscles, causing low back pain and lumbo-pelvic instability. Not only is recovery essential for aesthetics (a broad linea alba leads to a protruding stomach) but it is also vital for maintaining good posture and motor efficiency.

Thanks to the strong respiratory and postural action that HT derive, the core gains back its stability and is able to function again as a corset.

A 2014 study showed that after a 3-month program of weekly HT in 44 women (average age of 45.6) diastaisis is significantly decreased (1.1 cm).

Moreover, the Spanish Association of Physiotherapists (AEF) recommends HT for post-partum recovery. There is a plethora anecdotal evidence of health professionals, midwives and physiotherapists, who advise these exercises and corroborate their benefits. 

Photo: sportlife.com

References

''Abdominal Efficiency and Rectus Separation.'' International Journal of Medical Pharmaceutical Science and Engineering. 7(1), 44-48. 

"About." Hypopresive Techniques. Accessed January 24, 2016. http://hypopresives.com/about.

Apelle R., Bourcier A., Latorre F. (1998). Pelvic floor dysfunction. Roma: Scientific Internacionale. 

Amostegui, J. (1999). Incontinencia Urinaria en la mujer deportista: fisioterapia. Archivos de Medicina del Deporte. 16, (74): 639-645.

''Benefits and basic principles.'' Low Pressure Fitness. 

Bernardes et al. "Efficacy of Pelvic Floor Muscle Training and Hypopressive Exercises for Treating Pelvic Organ Prolapse in Women: Randomized Controlled Trial." Sao Paulo Med. J. Sao Paulo Medical Journal 130, no. 1 (2012): 5-9. PubMed.

Caufriez, M., Fernández-Domínguez, J.C., Fanzel, R. & Snoeck, T. (2006). Efectos de un programa de entrenamiento estructurado de Gimnasia Abdominal Hipopresiva sobre la estática vertebral cervical y dorsolumbar. Physiotherapy. 28(4), 205-16.

Caufriez, M., Fernandez, D., Esparza., S; Schulmann,. D. (2007) Estudio del tono de

base del tejido músculo-conjuntivo del suelo pélvico en el postparto tras reeducación

abdominal clásica. Fisioterapia. 29 (3):133-8.

Caufriez M. (1993). Thérapies Manuelles et instrumentales en Uro-gynécologie. Tome 1. Bruxelles: MC Editions. 

Caufriez M.(1998) Measurements of pelvic floor function in perineal reeducation. Publications of international conference on the pelvis floor. Montreal. 

Caufriez, M. , Pinsach, P., Fernández, J.C. (2010). Abdominaux et Perinée, Mithes et Realitées,MC Editions, Mallorca. 

Caufriez M., Fernández J., Deman C., Wary-Thys C., (2007). Contribución al estudio sobre el tono del Suelo Pélvico. Prog Obstet Ginecol.50, (5):282-91. 

Caufriez M., Fernández-Domínguez J.., Fanzel R., Snoeck T., (2006) .Efectos de un programa de entrenamiento estructurado de Gimnasia Abdominal Hipopresiva sobre la estática vertebral cervical y dorsolumbar. Fisioterapia, 28,(4): 205-16.

Esparza, S. (2002). Efecto de la gimnasia abdominal hipopresiva en el tratamiento y prevención de la incontinencia urinaria de esfuerzo. En: 

Espuña M (coord.) I congreso nacional sobre disfunción del suelo pelviano. Barcelona: Ediciones Mayo; 89-91. 

Espuña, M; Rebollo, P; Puig, M.( 2004) validación de la versión española del International Consultation on Incontinence Questionnaire-Short form. Un cuestionario para evaluar la incontinencia urinaria” Med Clin , Barcelona ,122 ( 8 ): 288-92. 

Fernández, C. (2007). Gimnasia Abdominal Hipopresiva en la 3º edad. Congreso franco español del suelo pelvico y pelviperineología. San Sebastian. Galindo, T.,

Espinoza, A. (2009). Programa de ejercicio en lumbalgia mecanopostural. Revista mexicana de medicina física y rehabilitación. 21: 11-19.

Healthline Medical Team. "External Oblique Muscle Origin, Function & Definition." Healthline. November 4, 2014.

Hunskaar, S., Lose, et al. (2003) Prevalence of Stress Urinary Incontinence in Women in Four European Countries, 2002. ICS: UK. 

Jácome, Cristina, Daniela Oliveira, Alda Marques, and Pedro Sá-Couto. "Prevalence and Impact of Urinary Incontinence among Female Athletes." International Journal of Gynecology & Obstetrics, 2011, 60-63. 

Joulia, F., Steinberg, J., Faucher, M., Jamin, T., Ulmer, C., Kipson, N., & Jammes, Y. (2003). Breath-hold training of humans reduces oxidative stress and blood acidosis after static and dynamic apnea. Respiratory Physiology & Neurobiology, 137, 19-27.

Junquera Landeta, Mikel. "GIMNASIA ABDOMINAL HIPOPRESIVA: BENEFICIOS Y PRINCIPIOS BÁSICOS DE REALIZACIÓN." Fisioterapia Online.

Junquera Landeta, Mikel. ''¿POR QUÉ NO HACER EJERCICIOS ABDOMINALES Y SI HIPOPRESIVOS?''. Fisioterapia online.

Latorre, G., Seleme, M., Resende, A.P., Stüpp, L. y Berghmans, B. (2011). Hipopressive gymnastics: evidences for an alternative training for women with local proprioceptive deficit of the pelvic floor muscles. Fisioterapia Brasil, 12(6), 463-466.

Pinsach, and Rial. "Hipopresivos: Preguntas Y Respuestas." Low Pressure Fitness. May 6, 2014.

Pinsach, Rial, Caufriez, Fernandez, Devroux, and Ruiz. "HYPOPRESSIVES, A PARADIGM CHANGE." COPLEFC. 

Pinsach, P. (2010). Técnicas Hipopresivas, origen, evolución y aplicación práctica. Abstracts. III Congreso Internacional de Ciencias del Deporte y Educación Física. Pontevedra 

Quintana, A. (2014). Práctica de 12 semanas de ejercicios hipopresivos por un grupo de practicantes de fitness. Pte de publicar.

Rett, M.T., Knicker, M., Bernardes, N., Andrade, S. (2009). Prevalence of diastasis of the rectus abdominis muscles immediately postpartum: comparison between primiparae and multiparae. Rev Bras Fisioter., 13(4), 275-80. 

Rial, and Villanueva. "Conceptual Approach to Low Pressure Fitness." Low Pressure Fitness.

Rial T. (2013). Efectos de la gimnasia hipopresiva en la incontinencia urinaria de la mujer adulta. Facultad de Ciencias de la Educación y el Deporte. Departamento de Didácticas Especiales. Universidad de Vigo. Tesis Doctoral. 

Rial, T. y Pinsach, P. (2010). Entrenamiento abdominal e incontinencia urinaria. VI Congreso Internacional de la Asociación de Ciencias del Deporte, Elche: Alicante. 

Rial, T., Ribeiro, L., Garcia, E. & Pinsach. P. (2013). Efectos inmediatos de una sesión de ejercicios hipopresivos en diferentes parámetros corporales. Cuestiones de Fisioterapia, 43(1), 13-21.

Rial, T.; Chulvi-Medrano, I.; Fernández, T. HEMATOLOGICAL RESPONSES OF DIAPHRAGMATIC ASPIRATION ON SPLENECTOMIZED SUBJECT. A CASE STUDY. (2014). Universidad Católica San Antonio De Murcia.

Rial, T., Chulvi-Medrano, I. , Pinsach, P., Navarro, I. "Yes: Low Pressure Fitness Reduce Belly Circumference!" Department of Special Didactics, University of Vigo, 2014.

Rial. ''HOW TO IMPROVE ABDOMINAL DIASTASIS WITH LOW PRESSURE FITNESS ?'' Low Pressure Fitness.

Rial. "WHAT ARE THE ADVANTAGES TO CARRYING OUT LOW PRESSURE FITNESS (LPF) PROGRAM DURING POSTPARTUM?" Low Pressure Fitness.

Snoeck T, Philipot A, Caufriez M, Balestra C. (2009) .Incidence de l´Aspiration diaphragmatique associée à une apnée expiratoire sur la circulation de retour veineuse fémorale: étude par écho-doppler. Kinésithérapie scientifique, 502 : 27-30.

Soriano-Segarra, M.L. (2014). Efecto de la Gimnasia Abdominal Hipopresiva sobre el tono del suelo pélvico y otros parámetros antropométricos y funcionales relacionados con el riesgo cardiovascular en mujeres. Facultad de Ciencias de la Actividad Física y el Deporte. Universidad de Castilla la Mancha. Tesis Doctoral.

Soriano-Segarra, M.L., Corbí, B., & González-Millán, C. (2012) Valoración subjetiva de las mujeres tras un trabajo de Gimnasia Abdominal Hipopresiva. I Primeras Jornadas Nacionales de Psicología del Deporte de la UCAM: Murcia.

Thyl, S., Aude, P., Caufriez, M., Balestra, C. (2009). Incidence of l´aspiration diaphragmatique associée à unites apnée expiratoire south the circulation of retour veineuse fémorale: étude even échographie-doppler. Kinésithérapie scientifique, 502, 27-30. 

Valancogne, G., Caufriez, M., de Gasquet, B., Gullarme, L., Dumont, P. (2001). Reéducation perineologique et pressions dans lénceinte manométrique abdominoperinéales. Congrés de la SIFUD. Lyon.

Winning a 3km cross-country race

Want to know what I did before a race for optimal performance? Keep reading to know all the nuts and bolts of how I propelled to the finish line, including what I ate, warm-up routine, music and my personal experience.

My past running experience

Today I participated for the second time in the cross-country race of my town. My first attempt of this cross was last year and the result was actually quite good as I ended up 4^th in my category! YAY. I had never ever before competed in a race and getting 4^th to the finish line felt really empowering. However, it was kind of sad that I didn't realize it until two weeks later when the classifications were published online.

Classifications 2015

Nevertheless, I started running more often until I became addicted. I no longer wanted to stay inside the gym for my cardio; I wanted to get outside in the sun and fly. During winter I do not run as often because I like working out with light clothing and now it's too cold to be outside. But in spring I ran other two races, one of which I also won in the most adverse climatic conditions. (If you want I can write a post on those too).

I don't take running seriously. For me, it's just an activity I enjoy and in which I perform well. I don't really care about races or winning, I just delight in being outside feeling the ground under my unstoppable feet and seeing how strong and powerful my legs are. Nothing compares to running through the bay first thing in the morning before most people have even woken up. Yes, I am a morning person who gets the job done ASAP.

My favourite place to run
Photo:geoelx.blogspot.com

I hadn't run for some weeks because of the cold and the only reason I signed up for the cross was that it would raise my PE mark. I don't understand how can I be so fit and sportive and get such poor marks in most physical tests (with the exception of endurance, flexibility, dance and drama). As a result, I need to increase my grade as much as I can through theory, attitude and extracurricular activities.

Today's race

To be honest, having to take the bus when it was -4ºC outside, felt like a kick in the teeth.  At least my mum accepted to accompany me so I didn't feel alone (like last year). When I got to the racing area I still had 35 min to mess around so I had plenty of time to get my place bib, go for a walk (aka look for a place to pee) and warm-up.

Little kids running the 600 m cross
Photo: cronicanorte.es

WARM-UP

For my warm-up I chose a ~200m hill where I did:

Easy run x4

Butt kicks x2

Lateral run x2 each direction

Cross-overs x2 each direction

Skipping w/ arm circles x2 forward x2 backward

Without moving I performed:

Alternating jumping jacks x20: regular jumping jacks, but instead of always raising your arms laterally, alternate between rising to the sides and to the front of your head.

Cross jumps x16: Jump opening your legs and your arms laterally in front of your chest. Jump again crossing your legs and arms in front of your chest.

Leg circles x10 each leg: with or without bending your knee, draw a big circle with your leg to the outside.

Body twist x10 each side: bent your right knee and cross that leg to the left while rotating your torso to the right.

Plank to cobra, transition smoothly 20 times

Plank lunges x12 total: Bring your right foot outside your right hand while bringing your hips down. Repeat with the left side.

Hamstring stretch: standing, bend to touch your feet and hug your legs.

This warm up didn't take more than 10 min but it got me ready for competing. Before, I only wanted to lay in fetal position to get warm; after it, I didn't even need my coat.

To stretch or not to stretch- that is the question

Photo: betterhealthpublishing.com

Static stretching before working out will most likely hinder your performance as your muscles think it's time for relaxing. On the other hand, dynamic stretching will prevent injury while telling your muscles that it's time to work. That's why the only stretch I do is for my hamstrings and only because they tend to be really tight. Learn to listen to your body and find out what's best for you.

What I ate

Before

lindt.co.uk

10 min before starting I ate 10 grams of 90% dark chocolate to increase my glucose levels. If the event is less than 1 hour long you don't need to eat anything prior to the competition. However, I know that if I eat a fruit or a dark chocolate square I feel better during my workouts so I do the same before racing. It had been almost 2 hours since I had had my breakfast which consisted of a green smoothie (if you want the recipe tell me in the comments below) and therefore, I wanted to make sure I didn't hit the wall aka bonking, which I had already experienced in a previous 1k race.

My breakfast

After

Post - workout snack 1
Photo: grandvoyageitaly.weebly.com/

After the race I first sipped 500Ml of water and 10 min later I ate my post-workout snack: a pomegranate and 50gr of almonds (previously soaked). After exercising, you need to make sure you give your body the carbs and protein it needs to repair itself. Take care of your body and REFUEL.

Post-workout snack 2
Photo: media.cairodar.com

Music

Then, I started preparing my music. I just put my mobile in a regular sport armband and in-ear headphones that I got at a street market. Nothing fancy, nothing expensive, but very useful. 

Photo: encrypted-tbn0.gstatic.com

Normally people who train for races don't use music as it distracts them from concentrating on what they are doing. As with the stretching, do what feels best for you. I am able to listen to my body and concentrate on my performance while listening to music. 

The songs I use are upbeat, they pump me up and I don't really care about the lyrics (that's why I can also concentrate on my body and the race). In fact, if you're going to use music, you shouldn't choose slow, romantic songs because they will probably slow you down. 

For this race I used:

Worth It - Fifth Harmony ft. Kid Ink

Policeman – Eva Simons

Start a fire – Ryan Star

Hey Mama – David Guetta

Final experience

Not only was it a tough circuit, but there also were frozen areas that remained from the freezing night. At the starting point there were many women (all categories were running together), but I managed to be in the front line. As a result, I was in the leading positions throughout the whole race. In front of me there were only some older women, most of whom I overtook. For most of the race I ran side by side with another woman whom I only passed during the last hill.

For the final sprint I gave everything to the point I felt I was going to fall down. But I didn't. I didn't get first of all women but I got first in my category. I couldn't be more grateful. All the hard work, all the training (although not strictly running) had flourished. That's the real prize: realizing that all your efforts will be rewarded. Its arduousness and the pain you experience are proportional to the satisfaction you feel afterwards

Photo: decalsforthewall.com

The truth about Stevia

There are many advocates of Stevia who make claims about its wonderful health benefits. On the other side there are plenty of people who are suspicious of this new superfood. But... what does the science say? Keep reading to discover the truth and myths of stevia.

Stevia is a plant, native to Brazil and Paraguay, whose steviol glycosides are about 250-300 times sweeter than sugar. The stevia leaves contain some vitamins, including A, B, and C; minerals, such as iron, zinc, calcium, magnesium, sodium and potassium, proteins, fiber and other elements.

The sweet molecules are obtained by soaking the ground, dried leaves in water and then separating the  best-tasting compounds to later purify them. The final product is molecularly identical to the steviol glycosides of the stevia leaves, but its taste is more similar to sugar. There are many steviol glycosides, including rebaudioside C, dulcoside A, rebaudioside B and steviolbioside, which only differ in the number and ordering of sugar molecules attached to the same steviol backbone. However, the main ones are stevioside and rebaudioside A.

There are a number of diseases affected by stevia:

DIABETES

This plant might help in the treatment of diabetics given the fact that several have found that some steviol glycosides lower glucose production in the nephrons (kidney tubules) and decrease blood glucose in type 2 diabetics. Nevertheless, an 8-week rebaudioside A treatment did not show these effects in the type 2 diabetic rats.

A 2000 study concluded that rebaudioside A can stimulate insulin production, and thus be useful in the treatment of type 2 diabetes mellitus.

A 2008 study of 122 humans revealed that long-term use of rebaudioside A does not affect blood glucose levels or blood pressure in type 2 diabetics. That same year, another study reached the same conclusion when 72 people, healthy or with type 1 or 2 diabetes, consumed 250 mg of steviol glycosides 3 times per day for 3 months without altering blood glucose levels. 

Aqueous stevia extracts, not the commercial kind, have been shown to increase glucose tolerance and decrease blood glucose in healthy individuals. Likewise, 91 mg of orally taken stevioside with a meal lowered blood glucose and glucagon in type 2 diabetics. 

Moreover, stevioside and steviol stimulate pancreatic β-cells to secrete insulin and, therefore, may be beneficial to counteract high levels of blood glucose in the treatment of type 2 diabetics.

epimigrant.eu

The fact that it has no calories and does not increase blood glucose or trigger an insulin response may be due to the fact that steviol glycosides pass through most of the gastrointestinal tract unchanged. It is not until they reach the colon when the gut flora break down steviol glycosides into steviol and glucose units. The former is metabolized by the liver and excreted through the urine, leaving no accumulation of any byproduct of stevia.

BLOOD PRESSURE

agritech.tnau.ac.in

Several studies have found that stevia lowers blood pressure while increasing urine and sodium secretion in rats. Another study showed that it also dilates blood vessels of animals with normal and high blood pressure. While stevioside in dogs had hypotensive effects, another study indicated that rebaudioside A had no effect on blood pressure in rats.

Of outmost importance is a 2006 study that suggested that isosteviol inhibits angiotensin-II and endothelin-1. The former is a substance your body naturally creates that narrows your blood vessels, leading to hypertension. The latter is a gen whose expression creates a vasoconstrictor and can even be a carcinogen. Therefore, isosteviol may have beneficial effects on the cardiovascular system and prevent tumorigenesis.

In humans, the effects of stevioside on blood pressure are controversial. Several studies showed that rebaudioside A has no effect on blood pressure in patients with normal and high blood pressure. 

However, another study showed that patients with hypertension could decrease both their systolic and diastolic blood pressure by consuming 250 mg of stevioside 3 times daily for 1 year. Yet another study found no effect on blood pressure when administering a high dose of stevioside for 6 weeks.

ANTIBACTERIAL, ANTIFUNGAL AND ANTIVIRAL

It is a strong antibacterial that fights against a plethora of pathogenic bacteria, including some Escherichia coli strains. One study reported its beneficial effects on reducing dental plaque. It might be effective against Candida albicans and has been shown to posses some antirotavirus activity.

IMMUNOMODULATOR

Stevioside has been shown to enhance the immune system response and to decrease inflammation both in cells and mice, treated and not treated with an immunosuppressive drug.

ANTICANCER AND ANTIOXIDANT PROPERTIES

A 2002 mice study indicated that stevioside, rebaudiosides A and C, and dulcoside A  significantly inhibit inflammation, contain anti-tumor effects, pose no risk to diabetics and did not produce any abnormality. There are other studies which showed the same anticancer effect.

flavonjamblog.files.wordpress.com

A few months ago, steviolbioside was found to effectively suppress human hepatic, breast and pancreatic cancer cells. The study concluded that the remarkable inhibition of breast carcinogenesis ''makes steviolbioside a potential remedy for human breast cancer''.

wisegeek.com

Stevia contains a substantial number of triterpenes, polyphenols, flavonoids, and tannins, all antioxidant compounds. Some of its flavonoids include kaempferol, quercetin, apigenin, chlorogenic acid, caffeic acid, luteolin, isoquercitrin, and isosteviol, which are even commercialized as health supplements. 

Moreover, kaempferol has been shown to reduce pancreatic cancer by 23%. 

Given its considerable antioxidant potential, stevia protects against DNA damage, free radicals and all the issues caused by them.

PREGNANCY

Rebaudioside A has been tested in rats for 2 generations and had no effects on gestation lengths or growth.

BUT... IS IT TOXIC?

In 1991, stevia was banned due to concerns that it might cause cancer. Four years later you could buy it as a food supplement and, in 2008, it was “Generally Recognized as Safe” (GRAS) and the Acceptable Daily Intake (ADI) was set at 4 mg of steviol per kg of body weight, thanks to corporate sponsoring. Now you can buy Coca Cola’s Truvia, Pepsi’s PureVia, or Wisdom Natural Brand’s SweetLeaf everywhere.

prweb.com

equalpurevia.com

foodnavigator-usa.com

As a result, many people have worried about its toxicity for decades. These concerns are well-grounded if we take into consideration the background of the brands that sell us Stevia. Nevertheless, this might be one of the few exceptions were these big corporations are not marketing a downright harmful product.

In 1996, a Japanese study found that stevioside was transformed by gut bacteria into a toxic compound, steviol, which is highly mutagenic. However, a 2010 study indicated that PROVIDED you stay within the ADI, this will not have any effect on your health.

On the other hand, there are plenty of studies which show that it is not genotoxic or mutagenic, neither in vitro or in vivo, in acute or chronic administration, in males or females, in low or extremely high doses.

CONCLUSION

As a general rule of thumb, the more whole plant foods you eat, the better. If sometimes you feel like adding an extra sweetness to your meal, I would opt for Stevia as it is calorie free, natural, nontoxic and even provides some health benefits.

flickr.com

I highlight the need for eating WHOLE PLANTS and developing a taste for them. Our society has become too accustomed to sugar and I believe we need to ''detoxify'' our taste receptors from so much sweetness.

With that being said, there is a food you can eat everyday to satisfy your sweet tooth: FRUITS! They are the most tasty, nutritious, health-promoting, hydrating food you could ever eat!

References

Abudula, Reziwanggu, Per Bendix Jeppesen, Stig Eric D. Rolfsen, Jianzhong Xiao, and Kjeld Hermansen. "Rebaudioside A Potently Stimulates Insulin Secretion from Isolated Mouse Islets: Studies on the Dose-, Glucose-, and Calcium-dependency." Metabolism 53.10 (2004): 1378-381. Web. 7 Jan. 2016.

Barriocanal LA, Palacios M, Benitez G, et al. Apparent lack of pharmacological effect of steviol glycosides used as sweeteners in humans. A pilot study of repeated exposures in some normotensive and hypotensive individuals and in type 1 and type 2 diabetics. Regul Toxicol Pharmacol . 2008:51(1);37-41.

Boonkaewwan C, Toskulkao C, Vongsakul M. Anti-inflammatory and immunomodulatory activities of stevioside and its metabolite steviol on THP-1 cells. J Agric Food Chem . 2006;54(3):785-789.

Boonkaewwan C, Ao M, Toskulkao C, Rao MC. Specific immunomodulatory and secretory activities of stevioside and steviol in intestinal cells. J Agric Food Chem . 2008;56(10):3777-3784.

Chan P, Tomlinson B, Chen YJ, Liu JC, Hsieh MH, Cheng JT. A double-blind placebo-controlled study of the effectiveness and tolerability of oral stevioside in human hypertension. Br J Clin Pharmacol . 2000;50(3):215-220.

Chen, Jun-Ming, Li Ding, Xiao-Chen Sui, Yong-Mei Xia, Hui-Da Wan, and Tong Lu. "Production of a Bioactive Sweetener Steviolbioside via Specific Hydrolyzing Ester Linkage of Stevioside with a β-galactosidase." Food Chemistry 196 (2015): 155-60. Web. 9 Jan. 2016.

Curi R, Alvarez M, Bazotte RB, Botion LM, Godoy JL, Bracht A. Effect of Stevia rebaudiana on glucose tolerance in normal adult humans. Braz J Med Biol Res . 1986;19(6):771-774.

Curry LL, Roberts A, Brown N. Rebaudioside A: two-generation reproductive toxicity study in rats. Food Chem Toxicol . 2008;46(suppl 7):S21-S30.

Dyrskog SE, Jeppensen PB, Colombo M, Abudula R, Hermansen K. Preventative effects of a soy-based diet supplemented with stevioside on the development of the metabolic syndrome and type 2 diabetes in Zucker diabetic fatty rats. Metabolism . 2005;54(9):1181-1188.

Dyrskog SE, Jeppensen PB, Chen J, Christensen LP, Hermansen K. The diterpene glycoside, rebaudioside A, does not improve glycemic control or affect blood pressure after eight weeks treatment in the Goto-Kakizaki rat. Rev Diabet Stud . 2005;2(2):84-91.

Ferri LA, Alves-Do-Prado W, Yamada SS, Gazola S, Batista MR, Bazotte RB. Investigation of the antihypertensive effect of oral crude stevioside in patients with mild essential hypertension. Phytother Res . 2006;20(9):732-736.

Ghanta S, Banerjee A, Poddar A, Chattopadhyay S. Oxidative DNA damage preventative activity and antioxidant potential of Stevia rebaudiana (Bertoni) Bertoni, a natural sweetener. J Agric Food Chem . 2007;55(26):10962-10967.

Gregersen S, Jeppesen PB, Holst JJ, Hermansen K. Antihyperglycemic effects of stevioside in type 2 diabetic subjects. Metabolism . 2004:53(1):73-76.

Jacobson, Michael F. "FDA Issues Midnight Go-ahead for Potentially Harmful Stevia Sweetener." Center for Science in the Public Interest. 18 Dec. 2008. Web. 9 Jan. 2016.

Jeppesen, P.b., S. Gregersen, C.r. Poulsen, and K. Hermansen. "Stevioside Acts Directly on Pancreatic β Cells to Secrete Insulin: Actions Independent of Cyclic Adenosine Monophosphate and Adenosine Triphosphate—sensitivie K -channel Activity." Metabolism 49.2 (2002): 208-14. Web. 7 Jan. 2016.

Klongpanichpak S, Temcharoen P, Toskulkao C, Apibal S, Glinsukon T. Lack of mutagenicity of stevioside and steviol in Salmonella typhimurium TA 98 and TA 100. J Med Assoc Thai . 1997;80(suppl 1):S121-S128.

Lailerd N, Saengsirisuwan V, Sloniger JA, Toskulkao C, Henriksen EJ. Effects of stevioside on glucose transport activity in insulin-sensitive and insulin-resistant rat skeletal muscle. Metabolism . 2004:53(1):101-107.

Liu JC, Kao PK, Chan P, et al. Mechanism of the antihypertensive effect of stevioside in anesthetized dogs. Pharmacology . 2003;67(1):14-20.

Maki KC, Curry LL, Carakostas MC, et al. The hemodynamic effects of rebaudioside A in healthy adults with normal and low-normal blood pressure. Food Chem Toxicol . 2008;46(suppl 7):S40-S46.

Maki KC, Curry LL, Reeves MS, et al. Chronic consumption of rebaudioside A, a steviol glycoside, in men and women with type 2 diabetes mellitus. Food Chem Toxicol . 2008:46(suppl 7):S47-S53.

Matsui M, Matsui K, Kawasaki Y, et al. Evaluation of the genotoxicity of stevioside and steviol using six in vitro and one in vivo mutagenicity assays. Mutagenesis . 1996;11(6):573-579.

Melis MS. A crude extract of Stevia rebaudiana increases the renal plasma flow of normal and hypertensive rats. Braz J Med Biol Res . 1996;29(5):669-675.

Melis MS, Sainati AR. Effect of calcium and verapamil on renal function of rats during treatment with stevioside. J Ethnopharmacol . 1991;33(3):257-262.

Melis MS. Chronic administration of aqueous extract of Stevia rebaudiana in rats: renal effects. J Ethnopharmacol . 1995;47(3):129-134.

Muth, Natalie D. "The Truth About Stevia—The So-called "Healthy" Alternative Sweetener." The American Council on Exercise. 1 Sept. 2011. Web.

Nichols, Hannah. "What is stevia? What are the health benefits of stevia?." Medical News Today. MediLexicon, Intl., 29 Dec. 2014. Web. 9 Jan. 2016.

Nikiforov AI, Eapen AK. A 90-day oral (dietary) toxicity study of rebaudioside A in Sprague-Dawley rats. Int J Toxicol . 2008;27(1):65-80.

Oliveira-Filho RM, Uehara OA, Minetti CA, Valle LB. Chronic administration of aqueous extract of Stevia rebaudiana (Bert.) Bertoni in rats: endocrine effects. Gen Pharmacol . 1989;20(2):187-191.

Pezzuto JM, Compadre CM, Swanson SM, Nanayakkara D, Kinghorn AD. Metabolically activated steviol, the aglycone of stevioside, is mutagenic. Proc Natl Acad Sci U S A . 1985;82(8):2478-2482.

Pezzuto JM, Nanayakkara NP, Compadre CM, et al. Characterization of bacterial mutagenicity mediated by 13-hydroxy-ent-kaurenoic acid (steviol) and several structurally-related derivatives and evaluation of potential to induce glutathione S-transferase in mice. Mutat Res . 1986;169(3):93-103.

Pinheiro CE, de Oliveira SS, da Silva SM, Poletto MI, Pinheiro CF. Effect of guaraná and Stévia rebaudiana Bertoni (leaves) extracts, and stevioside, on the fermentation and synthesis of extracellular insoluble polysaccharides of dental plaque [in Portuguese]. Rev Odontol Univ Sao Paulo . 1987;1(4):9-13.

Sehar I, Kaul A, Bani S, Pal HC, Saxena AK. Immune up regulatory response of a non-caloric natural sweetener, stevioside. Chem Biol Interact . 2008;173(2):115-121.

Suttajit M, Vinitketkaumnuen U, Meevatee U, Buddhasukh D. Mutagenicity and human chromosomal effect of stevioside, a sweetener from Stevia rebaudiana Bertoni. Environ Health Perspect . 1993;101(suppl 3):53-56.

Takahashi K, Matsuda M, Ohashi K, et al. Analysis of anti-rotavirus activity of extract from Stevia rebaudiana . Antiviral Res . 2001;49(1):15-24.

Tomita T, Sato N, Arai T, et al. Bactericidal activity of a fermented hot-water extract from Stevia rebaudiana Bertoni towards enterohemorrhagic Escherichia coli O157:H7 and other food-borne pathogenic bacteria. Microbiol Immunol . 1997;41(12):1005-1009.

White JR Jr, Kramer J, Campbell RK, Bernstein R. Oral use of a topical preparation containing an extract of Stevia rebaudiana and the chrysanthemum flower in the management of hyperglycemia. Diabetes Care . 1994;17(8):940.

Wong K, Lin JW, Liu JC, et al. Antiproliferative effect of isosteviol on angiotensin-II-treated rat aortic smooth muscle cells. Pharmacology . 2006;76(4):163-169.

Yasukawa, Ken, Susumu Kitanaka, and Shujiro Seo. "Inhibitory Effect of Stevioside on Tumor Promotion by 12-O-Tetradecanoylphorbol-13-acetate in Two-Stage Carcinogenesis in Mouse Skin." Biol. Pharm. Bull. Biological & Pharmaceutical Bulletin 25.11 (2002): 1488-490. Web. 9 Jan. 2016.

Yamamoto NS, Kelmer Bracht AM, Ishii EL, Kemmelmeier FS, Alvarez M, Bracht A. Effect of steviol and its structural analogues on glucose production and oxygen uptake in rat renal tubules. Experientia . 1985;41(1):55-57.

Yasukawa K, Kitanaka S, Seo S. Inhibitory effect of stevioside on tumor promotion by 12-O-tetradecanoylphorbol-13-acetate in two-stage carcinogenesis in mouse skin. Biol Pharm Bull . 2002;25(11):1488-1490.

Yodyingyuad V, Bunyawong S. Effect of stevioside on growth and reproduction. Hum Reprod . 1991;6(1):158-165.