Hydration and the Flu

Q: I have always been told to drink clear soft drinks versus water after the stomach flu.  Why?

A: When recovering from the flu, the goal is to increase your stamina by gradually increasing your fluid and food intake.  The first step is drinking clear liquids to hydrate and replenish nutrients that were lost due to the flu.

A clear soft drink is not necessarily easier on the stomach or better than water when starting the hydration process.  The best liquid is dependent on the body’s needs, what a person can keep down, and personal preference.

The following liquids are generally prescribed:

•         Water – purest form of hydration available

•         Clear soft drinks

•         Usually free of caffeine and other additives

•         Drink it flat – carbonation may irritate the stomach

•         High sugar content may irritate stomach

•         Sports drinks to boost the body’s electrolytes

•         High sugar content and additives may irritate stomach

•         Clear broths

•         Low acid fruit juices

Carrots and Vision

Q: Do carrots actually improve one’s vision?

A: Carrots can improve one’s vision if the person’s diet is lacking in Vitamin A.

Carrots are a good source of vitamin A, which is essential for good vision.  Consuming the recommended daily amount of Vitamin A is known to provide the following eye benefits:

•         Protects the surface of the eye (cornea)

•         Delays the onset of age-related macular degeneration

•         Prevents dry eye syndrome (chronic lack of sufficient lubrication and moisture on the surface of the eye)

Consuming the recommended daily amount of Vitamin A is easily achieved by consuming a well balanced diet.  Vitamin A deficient diets are rare in the United States and common food sources are dairy products, fish, fortified cereals, fruits, and vegetables.

It is important to keep in mind that Vitamin A helps maintain good vision and delays some eye issues, but it will not prevent the development of all sight-threatening conditions.

 

"Beer Belly"

Q: Is there any truth to the phrase “beer belly?”

A: The phrase is generally associated with men that have large stomachs.  It implies a direct relationship between beer consumption and stomach size.

There is some evidence that increased alcohol intake leads to larger waist sizes, but the main culprit is calories.  When you consume more calories than you burn, the excess calories are stored as fat.

Age, sex, and hormone levels determine where the fat is stored:

•         Men tend to store fat in the midsection.

•         As people age, they lose muscle mass.  Less muscle mass means a lower metabolism.  Lower metabolism with no change in caloric intake leads to fat storage. 

•         Hormone levels decline in men and women as they age.  The decline results in more fat storage at the midsection for both men and women.

To reduce or eliminate a beer belly you need to burn more calories than you consume.  One of the most efficient methods to achieve this caloric deficit is by increasing your lean muscle mass through strength training.  More muscle mass means a higher metabolism and an increase in the number of calories burned by the body.

Popping Blisters

Q: An earlier blog post from July discussed the causes of blisters.  Should I pop a blister when I get one?

A: Popping a blister may lead to infection.  The best treatment for a blister is to let the body’s natural healing process occur.

When a blister develops, the body responds by forming new skin underneath the affected area.  The fluid-filled blister keeps the new skin clean, moist, and free of dirt and debris.  Eventually the fluid is absorbed and the blister dries out, breaks down, and exposes the new skin.

In some cases, letting the natural healing process occur is not an option (e.g. work).  If you need to pop a blister:

•         Use a sterilized needle or razor

•         Cleanse the area thoroughly and make a small hole

•         Squeeze out the fluid, but do not remove the blister

•         Let the old skin remain to protect the new skin that is developing

Gluten

Q: What is gluten?  Why are some foods gluten-free?

A: Gluten is a naturally occurring protein found in grains such as wheat, barley, rye, and oats.  Its unique structure results in the elastic consistency found in the dough derived from these grains. 

Over the centuries, the elastic consistency led to the use of these grains in breads and other baked goods which are staples in most diets.

Some people have intolerance to gluten.  Symptoms of the intolerance range from headaches, bloating, diarrhea, weight loss, and malnutrition.  People with the worst cases of intolerance are sometimes diagnosed with celiac disease.  This is an autoimmune disorder and is characterized by the reduced ability of the small intestine to properly absorb nutrients from certain foods.

A gluten-free diet is prescribed to minimize or eliminate the symptoms of the intolerance.  Some foods are naturally gluten-free (including some grains) while others are made to be gluten-free.  The link below from the Mayo Clinic provides a list of gluten-free foods.

References:

http://www.celiac.com/

http://www.mayoclinic.com/health/gluten-free-diet/my01140

Energy Shots

Q: What is the 5-hour ENERGY® drink and is it good for you?

A: 5-hour ENERGY® is marketed as an “energy shot” that provides a quick and convenient boost of energy without the calories and sugar of full-size energy drinks, coffees, and sodas.

The 5-hour ENERGY® website lists the follow ingredients for their original energy shot:

•         Vitamin B (B6, B12)

•         Niacin

•         Folic Acid

•         Caffeine -  contains as much caffeine as a regular cup of coffee

•         Other ingredients including:  Citicoline, Tyrosine, Phenylalanine, Taurine, Malic Acid, and Glucuronolactone

Is it good for you?  The “energy” in the shot comes from the caffeine.  Ingesting a single energy shot on an infrequent bases is most likely not problematic.  In reality, people are regularly consuming the energy shots with other caffeinated drinks and this is leading to caffeine overload.  Too much caffeine can lead to several health issues including:  insomnia, nervousness, nausea, increased heart rate, and high blood pressure. 

If you are regularly fatigued, it is recommended that you look for natural ways to boost energy levels.  Suggestions include:

•         Eat several small meals vs. infrequent large meals

•         Don’t skip meals, especially breakfast

•         Avoid large amounts of sugar and fat

•         Take quick exercise breaks throughout the day to shake off drowsiness

•         Exercise regularly

•         Stress management

•         Quality sleep

Blisters

Q:  What causes blisters and how are they different from blood blisters?

A:  Blisters result from irritation or damage to the skin from an external source.  The most common reasons for blisters are:

•         Friction: brief and intense rubbing confined to a small area of skin.

•         Burns: contact with hot surfaces, exposure to flames, steam, or severe sunburns.

•         Irritants, Allergens, or Drugs: contact with certain chemicals, cosmetics, drugs, medications, or plant allergens.

•         Infections or Viruses: chickenpox, cold sores, shingles and other infectious illnesses.

Blood blisters differ from regular blisters in that blood blisters result from trauma to the subdermal tissues and/or blood vessels.  The trauma leads to bleeding and blood pooling underneath the skin.

The most common cause of blood blisters is pinching of the skin tissue (e.g. pinching your fingers with a pliers.)

Joints Cracking

Q:  What is actually happening when I hear my bones crack during a strength training workout?

A: The cracking you are hearing during the workout is originating from your joints and not your bones.

Joints crack for three main reasons:

•         Synovial Fluid:  Joints crack due to gases escaping from the synovial fluid.  Synovial fluid exists in all joints and acts as a joint lubricant. The fluid contains the gases oxygen, nitrogen, and carbon dioxide.  When a joint is moved through its range of motion, a gas bubble can escape or “burst” causing a cracking sound.  The escaped gas will dissolve back into the synovial fluid in about 30 minutes.

•         Tendons and Ligaments:  Cracking may occur as the ligaments and tendons that pass over the joint slide past bumps or imperfections on the bones.

•         Arthritis:  Arthritis typically results in a loss of cartilage in the joint.  The lack of smooth cartilage causes a rough joint surface.  As the joint moves, the rough surface will result in grinding or cracking.

Muscle Mass and Weight Loss Programs

Q:  Is it possible to lose muscle mass with an exercise/weight loss program?

A:  It is possible to lose muscle mass with an exercise/weight loss program.  The key to losing weight is to burn more calories than you are consuming (creating a caloric deficit).

 The traditional “diet” is the method most often used to create the caloric deficit by consuming fewer calories than you burn.  A diet does lead to weight loss, but when you consume fewer calories than you burn, your metabolic rate slows down to meet the new intake level.  If your caloric intake gets too low, your body actually starts burning muscle to sustain itself.  Typically, diets result in weight loss, but with a corresponding loss in muscle mass and an increase in the fat to muscle ratio.

An exercise routine that includes strength training is a better way to manage weight loss.  Exercising creates a caloric deficit by burning more calories than you are consuming.  The strength training portion of the routine leads to an increase in muscle mass.  In addition, an increased amount of muscle mass will increase your metabolic rate. The net result is weight loss, with an increase in lean muscle mass and a decrease in the fat to muscle ratio.

However, an exercise routine with poor nutrition, not enough calories, and lack of rest/recovery could lead to a loss in muscle mass by creating such a large caloric deficit that your body again burns muscle to sustain itself.

An Apple a Day

Q:  Why does an apple a day keep the doctor away?

A:  The origin of the phrase is attributed to a Welsh folk proverb from 1866.  The Welsh proverb is “Eat an apple on going to bed, and you'll keep the doctor from earning his bread”.  By the turn of the 19th century, the Welsh proverb migrated to its current form.

The phrase came about due to the many health benefits of the apple.  Below is a list of the many health benefits:

•          One apple (with the skin on) provides 20% of the recommended daily intake of fiber.  That is the same as a bowl of bran cereal.

•          The skin of the apple is high in antioxidants.  The USDA rates apples amongst the top 20 foods with the highest antioxidant concentration.

•          Apples are a good source of Boron.  Boron is a trace element that strengthens bones and prevents osteoporosis.

•          Apples are rich in a soluble fiber called pectin. Research indicates pectin may help reduce or prevent the following:

•          various forms of cancer

•          heart disease

•          cholesterol

•          insulin requirements due to diabetes

•          The apple is known as nature’s toothbrush.

•         Apples have nutrients known as tannins that can protect against plaque and gum disease.

•         The mild fibrous texture and non-adherent quality of apples helps to clean teeth.

•         Apples contain a natural mildly astringent acid that whitens teeth.

Pulls, Strains, Sprains

Q:  Explain the difference between a pull, a strain, and a sprain?

A:  Pulls, strains and sprains are associated with trauma to tissue.  Below are the definitions of strains and sprains:

•          Strain - A stretch, tear or rip in the muscle or adjacent tissue such as the tendon. A tendon is a band of tissue that connects muscle to bone.

•          Sprain - A stretch, tear, or rip in the stabilizing connective tissue.  The connective tissue that is most often sprained is the ligament.  Ligaments are strong, flexible fibers that hold bones together.

People associate a pull with muscle trauma.  Therefore, a pulled muscle is the same as a strained muscle.

Sleep

Q: Is it ok for me to workout after a night of little or no sleep?

A: One or two nights of poor sleep should not prevent you from working out.  It also should not have a negative impact on your performance.

Consistently getting inadequate sleep (sleep deprivation) will have a negative impact on your performance during a workout.  It will also have a negative impact on your day-to-day activities, brain function, and immune system.  Studies have found the following effects of sleep deprivation:

•         Decreased exercise endurance

•         Increased rate of perceived exertion

•         Increased levels of stress hormones - which results in memory impairment and insulin resistance

•         Decreased ability to ward off illness

•         Impaired muscle recovery

•         Decreased glycogen synthesis – impairing the process of converting stored fuel to energy

In cases of sleep deprivation, it is more beneficial to rest/sleep than to workout.

It is important to note that humans are creatures of habit.  Beyond regular and adequate amounts of sleep, the following areas will also have a positive impact on your workouts:

•         Routine meals consisting of healthy foods

•         Proper hydration

•         Adequate rest/recovery between workout sessions

•         Healthy relationships

•         A daily opportunity to relieve stress

Muscle Pain

Q: Where does the muscle pain go after you stop exercising?

A: To answer the question, it is first important to understand the origins of the muscle pain or discomfort.

Muscles are contained within a fibrous tissue compartment called fascia.  As you exercise, your body reacts by directing oxygen rich blood to the muscle that is working.  As the activity level increases, blood flow to the muscle increases and in-turn, increases the size of the muscle.

When the fatigued muscle reaches failure, a condition called Acute Compartment Syndrome occurs:

Acute Compartment Syndrome occurs when the working muscle fills with enough blood and lactic acid to fill the fascia compartment and the muscle starts to press on the blood vessels (supplying oxygen), nerves, and/or tendons that run through the compartment.  The pressure results in muscular pain or a burning sensation in the muscle.

So, where does the pain go?

As soon as the activity level is decreased or stopped, your body starts the recovery process by supplying oxygen rich blood to the fatigued muscle, flushing lactic acid out of the muscle, and relaxing the contracted muscle to its normal state and size.

All of these actions taken by your body eliminate any acute pain or discomfort.

Meal Timing and Exercise

Q: When is it best to eat, before or after you exercise?  And when is the best time between exercise sessions?

A: It is best to eat before and after an exercising session.  The following guidelines are typically referenced when eating before and after a workout:

•          Before you exercise – Energy needed to fuel you through the workout.

•          Do not enter a workout hungry or on a empty stomach.

•          Typically want to eat 30 minutes to an hour before your workout.

•          Depending on intensity level, consume between 200 and 500 calories (Pre-workout snacks do not replace meals).

•          Calories should be a combination of carbohydrates and protein.

•          Do not workout on a full stomach. Your body needs energy to digest the foods you eat. Blood flow increases to your stomach to help in the digestion of food, leaving less energy-providing blood for the rest of your body.

•          After you exercise – Energy needed to assist in the recovery process.

•          Typically want to eat a snack or meal 30 minutes to 2 hours after a workout.

•          Intensity level will dictate the amount of calories needed after a workout.

•          Calories should be a combination of carbohydrates, protein, and healthy fats.

A post-workout snack or meal helps replenish glycogen stores, protein stores, and helps rebuild muscle fibers (resulting in increased muscle mass and strength).

Laughter

Q: Is it true that laughing can add up to eight years to your life?  And how much would it take?

A: Several sources have indicated the act of laughing as a way to extend one’s life by eight years, but there is no research available that quantifies the numbers of years that can be added to a life by the sole act of laughing.

However, research has shown laughter to have many health benefits including:

•          Stress reduction - Laughter reduces the level of stress hormones.  It also increases the level of health-enhancing hormones like endorphins and neurotransmitters.

•          Improved Immune system - Laughter reduces stress, but it also increases the number of antibody-producing cells and enhances the effectiveness of T cells, which leads to a stronger immune system.

•          Physical benefits - Laughter enhances oxygen intake, blood circulation, stimulates your heart and lungs, and helps burns calories.  In addition, it reduces other physical symptoms of stress such as muscle tension and pain.

Laughter, along with other healthy habits such as proper diet and exercise, can lead to an improved quality of life.

Cholesterol

Q: How does exercise reduce my cholesterol?

A: Typically, several lifestyle changes are recommended to help reduce and manage cholesterol levels.  These lifestyle changes include:

•          Weight Loss

•          Eating heart-healthy foods

•          Smoking Cessation 

•          Moderation of Alcohol Intake

Exercise such as walking, swimming, and running are prescribed to help lose weight.  Exercise helps create a caloric deficit which results in weight loss and the lowering of cholesterol levels.

Strength training is also an excellent activity for lowering cholesterol.  Every pound of lean muscle mass added through strength training requires calories to maintain it.  Therefore, more and more calories are burned as you increase the amount of lean muscle mass carried on your body.

Beyond the extra calories burned by the increase in activity level, new research has shown:

•          Exercise stimulates enzymes that help move low-density lipoproteins (LDL) from the blood to the liver. From there, it is converted into bile or excreted.  Therefore, as you exercise more LDLs are expelled.

•          Exercise increases the size of the protein particles that carry cholesterol through the blood.  Smaller particles are more likely to squeeze into the lining of the heart and blood vessels and cause blockage.  Exercise results in larger particles which are less likely to squeeze into the lining of the heart and blood vessels and cause blockage.

Spot Reduction vs. Spot Training

Q: What is the difference between spot reducing and spot training?  Can either of them be achieved?

A: Spot reduction – The term spot reduction is most often associated with the idea of reducing fat stores in a “target area” by working a muscle or group of muscles in the target area.

Spot training – Spot training is targeting specific areas of the body that need improvement through the use of exercise.  The areas are targeted for a variety or reasons:

•         Improving muscular strength

•         Improving muscular conditioning

•         Improving range of motion/flexibility

•         Injury rehabilitation or injury prevention

Can either of them be achieved?  Spot reduction CAN NOT be achieved.  Spot training CAN BE achieved.

The primary reasons spot reduction does not work are as follows:

•         Gender – Men tend to gain weight in their abdominal area while women gain weight in their gluteal area.  In these areas, it is much easier to put the weight on vs. taking it off.

•          Family History – Family history can dictate how your body will store and burn fat.

•         Target Area – In general, the targeted area is typically where the greatest amount of fat is stored.  As you start an exercise program, you will begin to burn fat throughout the body.  Since the targeted area is the area with the greatest amount of fat stores, initially it can be difficult to visually see or feel any improvement.

Most people intend to spot reduce rather than spot train.  Although spot reducing can not be achieved, a lifestyle change that includes a healthy diet and regular exercise (including strength training) will result in a reduction in body fat and an overall improvement in physique. 

Illness

Q: Should you exercise when you have a cold?

A: Yes, you can exercise when you have the common cold.  Exercise increases the body’s temperature and dilates blood vessels to allow more oxygen rich blood to be transported throughout the body.

The following positive impacts results from exercising while dealing with a common cold:

•          Helps clear congestion.

•          Helps reduce the aches and pains caused by colds.

•          Helps reduce headaches and sore throats caused by colds.

•          Keeps people in the exercising habit and helps avoid gaps in exercise sessions.

Research has also found the following:

•          Colds do not impair lung function during exercise.

•          Even though you feel fatigued, exercise performance is not impaired with a cold.

•          Post exercise, people generally feel better and cold symptoms were the same or reduced.

So, when should you not exercise?

•          When you have a fever or the flu.

•          When you have chest congestion (Bronchitis / Pneumonia).

•          It is also not prescribed to increase the exercise intensity level when you are sick.