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.