What is Urobilinogen?
Urobilinogen is a substance that is formed when the liver breaks down bilirubin (see article on bilirubin ) , a yellow pigment produced during the normal breakdown of red blood cells. It is then excreted in urine and feces.
How can levels be affected?
Urobilinogen levels in urine may be influenced by the following factors:
Exercise-induced hemolysis
During intense or prolonged exercise, particularly endurance sports or high-impact activities, red blood cells can rupture at an increased rate. Physical stress (repeated muscle contractions, shocks or vibrations to the body, equipment poorly adapted to physical activity, running on hard ground, etc.) imposed on the body during exercise can induce this phenomenon called "exertional hemolysis". When red blood cells rupture, they release bilirubin into the blood, which is then broken down into urobilinogen and excreted in the urine.
Physical impact and muscle contractions
Sports activities that involve repetitive or sudden movements can also contribute to hemolysis. Also, the breakdown of muscles can release myoglobin (a protein found in muscle tissue) into the blood, allowing the production of bilirubin and then urobilinogen as it breaks down.
Extreme temperatures
When you expose yourself to excessive heat, your body may experience additional stress, which can increase the breakdown of red blood cells (hemolysis). Increased hemolysis can lead to an increased release of bilirubin into the blood, which is broken down into urobilinogen by the liver, to be excreted in the urine. Very cold temperatures can also affect these levels, particularly when vasoconstriction (narrowing of blood vessels) occurs in certain parts of the body to increase blood pressure and reduce body heat loss.
Dehydration
Inadequate hydration during exercise can concentrate urine and increase urobilinogen levels. Dehydration can also increase the risk of hemolysis.
Exercise-related liver stimulation
Exercise can stimulate organs such as the liver, and thus induce the breakdown of bilirubin into urobilinogen. This activity can lead to higher levels of urobilinogen in the urine.
Impact on the gastrointestinal tract
Exercise may also affect gastrointestinal motility and transit time. Changes in gastrointestinal function may influence the absorption and production of bilirubin and urobilinogen, which may affect their levels in urine.
Muscle injuries
Intense physical activity can cause muscle damage, resulting in the release of myoglobin, a protein found in muscle tissue, into the bloodstream. Myoglobin breakdown products can be excreted by the liver and contribute to the production of urobilinogen.
Diet and nutrition
Certain dietary factors such as alcohol, medications such as nonsteroidal anti-inflammatory drugs (NSAIDs), supplements and nutritional habits can increase the risk of hemolysis and influence liver activity, affecting the production and excretion of urobilinogen in the urine.
Overall, although urobilinogen levels in urine can be influenced by physical activity, dehydration, liver activity, and other factors such as diet, it is essential to consider individual context and circumstances. Although urobilinogen is closely related to bilirubin, it is important to note that urobilinogen levels can be elevated without bilirubin levels being elevated: this is due to the breakdown of bilirubin (decrease in levels) into urobilinogen (increase in levels).
How can I maintain an optimal rate?
To help maintain optimal levels of urobilinogen in your urine, you may want to consider the following strategies:
Stay hydrated
Make sure to stay well hydrated before, during and after training.
Proper warm-up and cool-down
Performing a proper warm-up before training to prepare your body for physical activity helps reduce muscle breakdown. After training, allow yourself plenty of time to recover, which can help reduce stress on the body and maintain optimal levels of urobilinogen in your urine.
Progressive training
Adopt a progressive approach in your training program to allow your body to gradually adapt to physical activity, both in terms of the intensity, duration and frequency of training, as well as the training conditions (cold or intense heat).
Avoid extreme environmental conditions
Be careful when exercising in extreme temperatures, as heat or cold stress, combined with dehydration, can increase the risk of hemolysis. Stay hydrated and take breaks as needed to avoid overheating or overexerting your body.
Use of adapted equipment
Use appropriate equipment for your sport or activity that helps reduce impact, shock or vibration to the body, and thus prevent premature breakdown of red blood cells. This can help reduce the risk of serious injury in the event of a fall or collision.
Balanced diet
A balanced diet rich in antioxidants, fiber, essential vitamins and minerals helps prevent urobilinogen levels in the body. The following foods can be incorporated:
|
Green leafy vegetables (fiber) |
Citrus fruits (vitamins and minerals) |
Berries (antioxidants) |
Seeds (fiber and vitamins) |
|
· Spinach · Kale · Rocket · Swiss chard leaves · Mustard leaves · Turnip greens · Collard leaves · … |
· Oranges · Mandarins · Grapefruits · Lemons · Limes · … |
· Strawberries · Blueberries · Raspberries · Blackberries · Goji berries · Acai berries · … |
· Grenoble walnuts · Almonds · Cashew nuts · Hazelnuts · Chia seeds · Flax seeds · Sunflower seeds · Pumpkin seeds · … |
Be careful when using medications
Use medications responsibly and as directed by your healthcare provider. Avoid unnecessary use of nonsteroidal anti-inflammatory drugs (NSAIDs) and aspirin, as they can potentially contribute to hemolysis.
After intense physical activity, it is normal to find levels of urobilinogen in the body mainly coming from muscle breakdown and exertional hemolysis. Combining several of the techniques mentioned above will allow you to reduce these levels in the days that follow and help with physical preparation and recovery .