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Heart health and Summer Fun
By Randy K. Bottner, M.D
 Summers here! Long, hot days. Warm, humid
nights. A wonderful time of the year, especially here in the Coastal Empire.
But its also a potentially dangerous time for those with heart disease because
environmental conditions place added stress on the heart. Heat and humidity
force the heart to work harder to pump blood to the skin to keep cool. This is
why people turn red when theyre hot - the little blood vessels in the skin
(called capillaries) dilate in order to radiate heat out of the body. Its also
why we sweat - the evaporation of the sweat from the skin helps to cool the
skin and lower the temperature inside the body. When the skin capillaries
dilate, the heart has to pump a greater amount of blood. It does this by
increasing the amount of blood pumped with each beat and by beating more
rapidly. To do this, the heart needs more oxygen.
If a person has blockages of the
heart’s arteries, the ability of the heart to get the oxygen it needs is
limited and chest pain (called angina pectoris) or shortness of breath can
occur. If a person has a weak heart (a group of conditions called
cardiomyopathy), the ability of the heart to pump more blood is limited and
overheating can occur more easily. When we sweat, we obviously lose fluid from
our bodies. Excessive sweating can lead to low blood pressure. To compensate,
the heart is forced to pump harder to raise the blood pressure.
Once again,
angina may occur if there are any blockages in the heart’s arteries.
Furthermore, low blood pressure can lead to dizziness or even passing out
(syncope). People with cardiomyopathy are more likely to experience this
problem. As fate would have it, many of the mediciations taken by people with
heart disease exacerbate the effects of hot, humid weather. Diuretics (water
pills) taken by many people with high blood pressure or heart failure, cause a
loss of fluid through the kidneys. Many other heart medications work by causing
a reduction in the blood pressure, an effect that is intensified during hot
weather.
All people, but especially people with heart disease or high blood
pressure who take medications, should minimize their exposure to the hottest
part of the day. Taking fluid to replace that which is lost by sweating and
performing physical activities either in the early morning (the coolest part of
the day) or in an air-conditioned environment helps to prevent the dangerous
effects of the summer heat. Heavy meals also increase the work that the heart
has to do. Therefore, light meals are preferable during hot weather. Alcohol
should also be avoided prior to physical activities due to the strong diurectic
effect it causes. So, use good common sense and enjoy the summer. Your heart
will appreciate it!
Randy K. Bottner, M.D., can be
reached at Savannah Cardiology. |
SPORTS MASSAGE
By Donna Ann Kirsch, LMT
While no one will ever dispute the benefits
associated with massage, traditionally, regular massage is more of a relaxing
treat than an important part of your training regimen. Swedish Massage, usually
very superficial, does not target specific muscle groups used in your athletic
training. There's a world of difference between a Swedish Massage and a
custom-designed Sports Massage. This may be the missing link in your quest for
improved fitness. "In Sports Massage, the techniques are designed to benefit
the muscles by warming and softening tissue, realigning muscle fibers, helping
to heal scar tissue and flushing toxins from specific muscles," says Joan
Johnson, Director of Sports Massage of the Rockies.
Athletes from all levels of
ability and accomplishment are coming to rely on Sports Massage as a necessary
component in their training. The most important thing this type of work does is
increase blood flow vital to recovery and relaxes stressed muscles. Sports
Massage can also relieve spasms, free muscle adhesions, and improve your range
of motion. Overuse injuries are a fact when you're making advancements in your
fitness level. Regular Sports Massage can restore the length and suppleness of
tight muscles and flush out lactic acids and toxins. The "No Pain, No Gain"
theory danced out of style with the Disco craze. Imagine the goals you can
achieve when the aches of overuse and the threat of injury are practically
eliminated.
Sports Massage is deeper and sometimes brisker than Swedish Massage.
There's a definite difference in the strokes and the intent of the therapist.
Isolating muscles, stripping through them, and assisted stretching aid in
flushing each individual muscle. Three main strokes are used in this therapy.
Compression is used to compress the muscle toward the underlying bone,
spreading the muscle fiber and increasing circulation. Trigger Point is done
with a finger or thumb pressed into a tight or tender spot. Often, after a few
seconds, the pain releases and the tissue softens. Cross-fiber Friction is
applied perpendicularly to the direction of the muscle fiber, stroking across
the grain. Ideally your massage will be tailor-fit to your particular sport and
personal fitness level. Finding a good Sports Massage Therapist is important.
Always choose a licensed therapist who specializes in Sports Massage and has
taken advanced studies in this modality. A therapist who exercises will
understand and relate much easier to your wants and needs. Many health clubs
and spas offer excellent therapists. Talk to the therapist before the massage,
and be specific in regards to your expectations. It's important that you feel
comfortable and express your feelings. In a perfect world we would all have
massage on a weekly basis, if this doesn't fit in your budget, aim for at least
every two during heavy training. The average cost for a one hour sports massage
is $50 - $60.
Self-massage and stretching are also very beneficial. Although you
will never be able to achieve your therapist's leverage or depth, you can at
least stimulate circulation. Simple stretching routines and relaxation
techniques are wonderful ways to pamper your body. "An ounce of prevention is
worth a pound of cure." Joan Johnson's book, "The Healing Art of Sports
Massage" is an excellent source of information and guide to self-massage.
Go ahead and lift
those weights, run those miles, and climb those mountains. Just take the time
once in a while for a much-deserved Sports Massage. You'll be glad you did.
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The Power
of Relaxation
by
Barbara Weisner, M.A.
Back in the 1960's, a conversation with my younger
brother, who was home from college, developed into a discussion. Why do some
people choose to use drugs to "get high," while the rest of us are "high"
naturally?
"We
don't need drugs to be happy or to make us happier," I argued. "We can do that
on our own." Even as we spoke, the process of giving life to this truth was
taking place in various laboratories. The stage was set for the inquiring
genius of researchers like Candice Pert, a graduate student who changed the
field of neuroscience forever when she and her colleagues discovered the opiate
receptor in the brain in 1972.
A lecture she delivered
in 1983 about the link between the immune system and the brain made a similar
impact, leading to her status as a guru in the alternative wellness mind-body
movement. Recently, Pert has chosen to research and explore the biology behind
feelings, which will be presented in her forthcoming book, Molecules of
Emotion.
From
the medical ranks, Hubert Benson, M.D., gave us the awareness that we can
choose a relaxed state over the fight-or-flight response experienced during
stressful moments. Dr. Benson conducted a series of experiments at Harvard
Medical School to monitor subjects who used various meditation techniques to
achieve a relaxed state.
Dr. Benson called the changes produced by this state the "relaxation
response." Unlike the knee-jerk reaction of the fight-or- flight response, the
relaxation response takes time to be mobilized. According to Dr. Benson, when
our brain waves experience a slow-down, we summon the relaxation response,
enhancing our mood and our health.
Best-selling author and
Doctor Deepak Chopra, M.D., has increased awareness of the mind-body-spirit
connection through his numerous presentations, lectures and appearances. His
book, The Seven Spiritual Laws of Success, addresses our ability to adhere to
the Law of Pure Potentiality, which enables us to move into a state of
possibility.
If
you are searching for happiness or just a refreshing pick-me-up, try the
following: Take time each day to just be. · Sit alone in silent
meditation at least twice a day for approximately 30 minutes. -
· Take time
to commune with nature and silently witness the intelligence within every
living thing. Sit silently and watch a sunset or listen to the ocean. -
· Begin every
day with the intention to be non-judgmental. Throughout the day, remind
yourself not to judge. The secret to relaxation also comes from another source,
the National Institute of Mental Health. Try these activities that will help
relax away your stress: - · Adopt a creative activity such as painting,
drawing, carpentry or cooking. Look for something fun to give you a sense of
accomplishment and to provide relaxation. -
· Consider taking up some form
of exercise, such as walking, bicycling or swimming. If you find strenuous
exercise more enjoyable, try jogging, basketball or handball.
·
Enroll in a fun
adult-education program or local college course. Expand your mind.
· Make
relaxation time a priority. Reward yourself with a daily time-out, even if it
is simply sitting on the porch swing.
However you choose to call upon the relaxation response,
notice how your body feels and how you enjoy that experience. Happiness levels
increase and daily activities become more enjoyable when we learn the power of
relaxation. The power to be happy lies within you. Choose to plug into the
power and share your happiness with people in all areas of your life.
|
Why
Does My Back Hurt?
Hilton Head Sports Medicine Report By Matthew Clark, A.T.C.,
P.T.A.
You bend to lift a window, pick up a paper clip, tie
your shoe. You follow through on your golf stroke or tennis serve, turn to
reach for a book on a shelf, or merely twist in your car seat to flash your
meanest look at the honking tailgater behind you. Walking, you miss the curb,
and your heel hits the street with a jolt. Suddenly, agony takes charge of your
life. It can start with a dull ache that gradually sharpens. It can begin as a
sharp twinge that may subside after you think you have worked it out, but the
next morning you cant get out of bed. Or it can start off instantly as the most
astonishing pain you ever dreamed possible. You cant straighten up even in
defiance of the pain; your muscles simply will not respond. The above is an
excerpt from Irvan Blocks Low Back Pain-What It Is, What Can Be Done, and it
describes what an estimated eight million Americans experience each year - BACK
PAIN.
It is
estimated that eight out of 10 Americans have, or are believed to be suffering
from, continuing low back problems. As a dually certified Athletic Trainer and
Physical Therapist Assistant, I see the number of clients who come to our
clinic seeking relief from this common ailment. To sufficiently answer the
question Why does my back hurt? we must first understand what the back is
comprised of. The spine is made up of multiple bones called vertebrae. The
vertebrae serve to give structure and support to the body while also acting as
a site for muscle attachment in order to give the spine movement. These
vertebrae are classified according to the three natural curves they form. From
top to bottom these curves are labeled cervical, thoracic, and lumbar. In
addition, immediately below the lumbar vertebrae lies the sacrum (commonly
known as the tailbone), which serves as host to many common back ailments.
Between the vertebrae, we find a cushioning pad known as a disk. These disks
serve as a shock absorber to the body and spine as we walk, run, bend, and
twist. Maintain Balance I will divide the most common back ailments into two
categories: those which affect the vertebrae and those which affect the disk.
A large
portion of back pain attributed to the vertebrae and sacrum can be referred
back to the muscles which attach to them. Through activity, either repetitive
or traumatic, any one or a combination of muscles may become weak, strong,
tight, loose, strained, spastic, or even torn. This can be painful itself, but,
in addition, these muscles have a direct impact on the spine because of their
attachment. The muscles can exert an asymmetrical force on the spine and sacrum
resulting in abnormal movement of these bones. This, in turn, intrudes onto
other structures and causes pain. One can begin to understand and appreciate
why it is so important to maintain strong but flexible and equally-balanced
muscles to help support and maintain the bodys natural curves.
Avoid Bad Habits Pain in the
neck which is attributed to a disk problem can be just as serious and just as
debilitating. Disk injuries are most often the result of poor habits. Improper
lifting, sitting, standing, sleeping, and twisting all work to wear out the
disks at an accelerated rate. Just like a wrung-out sponge, the disks lose
their ability to absorb shock. Some common disk problems include bulging disks,
ruptured disks, and osteoarthritis. Fortunately, you may prevent and even
correct many of these and other problems by changing the poor habits mentioned
above. An important message to remember here is that backache is not a single
disease with a single treatment. Anyone who tells you he or she has an answer
to low back pain or anyone who practices a single approach to this disorder, is
misled.
One
should seek the advice of those who consider the many possible causes of low
back pain, the variety of treatments available, and those who are trained to
detect the anatomic, neurogenic, and degenerative changes, which can be made
worse by incorrect treatment. Specifically, physicians, physical therapists,
and athletic trainers are trained to provide these services. Rehabilitation
from an acute or chronic low back problem takes self-discipline and dedication,
but with the correct guidance many return to a normal, healthy, and active
lifestyle. Matthew Clark is a certified athletic trainer and physical therapist
assistant. |
One On One Fitness
Tips “Surfing” for Fitness
By Ken Weisner, A.C.E., Certified
Personal Trainer
Anyone who has surfed
the web knows what a wealth of information is available on just about anything
under the sun, including topics pertinent to health and fitness. And, though
sitting in front of a computer screen is not exactly improving ones physical
well-being, it can do wonders for ones body of knowledge. I wanted to share
some of my favorite web sites to help you gain access to countless sources of
information on everything from nutrition to strength-training techniques.
AMERICAN COUNCIL ON EXERCISE (ACE) -
ACE fit facts offer information on everything from youth fitness to exercise
for seniors. This site also provides links to other health and fitness
resources. GOOD HEALTH WEB
- U.S. government listing of health organizations throughout the country.
THE INTERNET FITNESS RESOURCE -
A wealth of fitness, health and nutrition links accessed through the search
engine Yahoo. HUMAN KINETICS
PUBLISHERS - Links to activities and sports and professional and continuing
education. THE FITNESS PARTNER
CONNECTION - Major categories and multiple subsections for all areas of
fitness and health. THE PHYSICIANS AND
SPORTS MEDICINE - An excellent sports medicine magazine with resources and
links - BALANCE FITNESS ON THE
NET - An on-line magazine with lots of topics on health and fitness.
MAYO CLINIC -
Dynamic health information and on-line quizzes.
HEALTHFINDER - Includes
governmental and other links - AMAZON
BOOKS - Provides 50 top selers on various and specific fitness categories.
PREVENTION MAGAZINE - Provides many sections
on health and fitness for children to the elderly.
AMERICAN HEART ASSOCIATION - Information on
nutrition and heart disease for the general public , including an on-line heart
disease risk assessment. AMERICAN DIETETIC ASSOCIATION -
Diet and nutrition information. THE ROAD
RUNNERS CLUB OF AMERICA - One of my favorites! A highly respected national
running group.
CENTERS FOR DISEASE CONTROL -
Mostly health and diseases, but the information is excellent. BEARFOOT SPORTS -
My favorite sight of all!! Features fitness tips and a rap up of current
activities in the Low Country. http://www.bearfootsports.com
Surfers Beware A measure of
caution is necessary to decipher good information from bad while surfing on the
web. Just about anyone can post information on the web, true or otherwise. It
is important to visit reputable, established sites such as those listed here.
Use your good judgment, be wary of exaggerated claims or overly aggressive
sales pitches. A wealth of information is at your fingertips. Surfs up! Get
Educated!
Ken Weisner, A.C.E., Certified Personal Fitness Trainer,
Owner and Operator of One On One Personal Fitness Training Inc., Hilton Head
Island, SC. |
ALTERNATIVE MEDICINE
Human Growth Hormone
As the population
has become more health-conscious, the role of Human Growth Hormone (HGH) to
intervene in the aging process has grown. There have been increased reports in
the press and media about this compound. Use of the substance is growing
steadily and public knowledge needs to keep pace. HGH is our "master" hormone.
Its decline marks a degenerative cycle in our lives. The hypothalamus is an
area at the base of our brain that acts like a complex thermostat, measuring
the various chemicals that float through our blood vessels. It reacts by
sending a chemical signal to the pituitary gland. This gland produces a variety
of hormones including HGH in response to these stimuli. 80% of the Anterior
Pituitary is devoted to HGH production. This chemical (composed of 191 amino
acids) attaches to receptor sites in liver cells, forcing them to manufacture
Insulin-Like Growth Factor (IGF-1). IGF-1 does most of the work that growth
hormone stimulates and is the substance we measure to determine the activity of
HGH.
Maintaining a youthful quantity of HGH has an extensive list of
benefits. The positive benefits includes; increased muscle mass and strength,
decreased fat deposition, improved cholesterol balance, lowered blood pressure,
improved kidney function, improved immunity, increased memory and overall
mental function, wrinkle loss, increased dermal thickness and elasticity,
increased libido, improved cardiac performance, increased lung capacity,
increased bone density, and improved stamina. This list is not all-inclusive.
You will literally feel younger. HGH is a hormone (drug) and does have side
effects.
Carpal Tunnel syndrome and Acromegally (growth of the facial
bones and hands) can result from overuse of HGH. These can be avoided if the
IGF-1 levels are monitored and therapy is kept within the body's normal range.
Diabetes mellitus was once thought to be a result of HGH treatment, but this
myth has been dispelled. There are concerns that HGH may increase the growth of
cancer cells. There is probably some truth to this. HGH also stimulates the
immune system, which fights the cancer cells. It is likely that the immune
stimulation outweighs that cancer stimulation. When HGH augmentation is
monitored by IGF-1 level testing, the down side of treatment can be minimized.
There are several ways to increase IGF-1 levels.
As we age, even
though our HGH release drops, the ability of the pituitary to supply this
chemical remains intact. We can "tell" our pituitary to release more HGH by
several methods. Exercise, specifically "resistance exercise" will increase HGH
release. A 20-minute aerobic period followed by 20 minutes of resistance
exercise is the best balance. Another way to increase HGH release is by a group
of substances known as releasers. Releasers are chemical signals to the
hypothalamus that cause it to stimulate the pituitary. There are several of
these available and most can increase the IGF-1 30-40%. Over the last few
months, compounds that increase the receptor sensitivity to HGH in liver cells
have become available. These have been found to be quite effective and can be
used in conjunction with the releasers.
If all this fails in elevating
the IGF-1 to youthful levels, injectable HGH can be given. This treatment is
more expensive and needs to be monitored by a MD familiar with its
supplementation. Given all the positive effects of HGH augmentation, and the
relatively low cost of some of the above methods of boosting IGF-1, these
products should be utilized more extensively. The preventive medicine this
represents can give people improved health and vigor throughout their life.
|
Medicine Ball Training
One on One
Fitness Medicine balls are back. Once an
exercise standard, medicine balls ( also known as “Heavy-Balls”) have
gone through some very '90s-type changes. They are found in a variety of colors
and textures, and may be filled with any number of different substances. They
can even be deflated, packed away for traveling. Most importantly, the modern
medicine ball offers a unique and very effective means for increasing strength
while adding variety to your workout.
Athletes of all kinds recognize
the strength and conditioning benefits of a heavy-ball workout. Whether
training for a specific sport or for overall conditioning, the medicine ball is
fun and challenging for beginning and experienced exercisers alike. It can be
easily used in large group situations or alone if no one else is available for
training. Equally effective for the male or female athlete, it is excellent for
the young developing athlete and is completely portable. All that is needed to
begin a program is a ball and the will to work and learn. The only limit is the
user's imagination. The medicine ball opens up a broad spectrum of exercises
from which you may select.
Medicine ball training bridges the gap
between the type of strength developed in the weight room and the application
of that strength to the specific sport skill or movement. Upper-and lower body
exercises are plentiful, but the most impressive area of use is in developing
"core" strength. The core is the center of power and balance. Working out with
a medicine ball develops the dynamic, explosive ballistic properties necessary
to apply strength to sport skill.
Medicine balls of 2 to 30 pounds can
be used effectively to provide enough overload for the various muscle groups to
obtain results. Almost every medicine ball exercise either directly or
indirectly works this important area of the body. One note of caution: if you
are using a medicine ball for the first time, you must be very careful to get
accustomed to its weight before you throw the ball explosively. Warm up by
tossing the ball back and forth with a partner until you are convinced that you
can throw it with some "oomph!" without injury to your wrists or fingers.
Perform each of the exercises shown below for 10-15 repetitions, waiting
approximately 10 seconds between throws.
If you have a partner who can
toss you the ball; try to catch it and throw it in one smooth, yet explosive,
motion. If you don't have a partner, simply make each throw as explosively as
you can. Throw it off a wall; when it bounces back to you, gather it in and
throw it again. Overhand toss - Hold the ball in both hands. Draw it back
behind your head. Step forward and throw it forcefully with a strong follow
through. You can also perform this toss while lying on your back. Underhand
toss - Assume a squatting position with the ball held between your legs with
both hands. Toss the ball forward with an underhand motion. Chest pass - Hold
the ball against your chest. Step forward and throw it straight out with a
strong follow-through. Sideward toss -Hold the ball down beside one hip. Toss
the ball forcefully to the opposite side with an overhand motion and a strong
follow-through.
One on One is proud to announce our e-mail address:
oneonone@hargray.com
Gait, Posture, And The Musculoskeletal System
Dr. Scott D. Greenapple
Within the sports medicine
practice and when dealing with athletes of all levels one of the most important
tools a practitioner can use is simple evaluation. A careful history, and
evaluation of a patients posture and gate, and a thorough understanding of the
neuromuscular system is crucial in helping to over come injury, or improving
ones Sports performance. An imbalance between posture and gait can lead to
injury, an overall impairment to health and poor performance. Evaluation and
assessment of muscle groups, through various methods including muscle testing,
as well as understanding faulty mechanics of bones and joints, and being able
to quickly fix them is crucial for a sports physician.
There are many reasons for
postural distortions, from disease to trauma; in this article we will assume
there is no disease and focus on muscle and joint dysfunction. It is my opinion
the body acts like a lever system. The muscles, tendons, and ligaments act as
pulley system to move the levers; the joints and bones. Analysis of the body,
its posture, being static or in motion, must take into account all aspects of
balance. Including, muscle imbalances, joint dysfunction, and proprioception.
Proprioception is how the body perceives itself in time and space. Within each
joint, and even on the bottom of the foot are proprioceptive fibers that relate
to posture and movement Position of your head, pelvis, and back are essential
for coordination and posture, and how they relate to balance, which is the key
to good athletic performance.
Muscle weakness or inhibition, which is when one muscle
is strong and the opposing muscle is weak can lead to postural distortions, and
imbalances. This can lead to compensations in the body, and usually ends up
with injury. Examples are: weakness of the outside muscle of the foot which
then lead to rolling in or pronation, which can lead to ankle, knee and hip
injury. This is why many people think that I am anti foot orthotics. It is not
that I am anti orthotics, it is just that many times the problem is not the
foot per say, but an imbalance in the muscles, or joints above the foot which
can lead to foot dysfunction. If you correct the foot without balancing and
fixing 'the real problem, you can have further injury, and poor performance.
There are many more examples, weak hip flexors lead to pelvic imbalances, which
can lead to low back, knees or foot problems. The body is complex, and to look
at only the area of pain without taking into consideration, proprioception,
balance, joint and muscle dysfunction, is an injustice to the patient.
Poor or altered
posture directly leads to joint dysfunction. Joint dysfunction leads to soft
tissue and circulation problems. This is the basis of the repetitive injury
cycle, which ends up leaving the athlete with pain and swelling, or the common
chronic tendonitis. In the athlete who is lucky enough to escape injury, they
will never be performing at their peak capability. When incorporating a
wellness program, make sure your practitioner is looking at all the sums to the
equation. Joint manipulation, soft tissue work (I prefer active release),
muscle balance, gait and proprioceptive training are just a few of the many
techniques that help control posture and gait, which will reduce injury and
improve performance.
About the author: Dr. Scott D. Greenapple is a certified
chiropractic sports physician. He is a member the USA medical staff for the
world triathlon and duathlon championships. Dr. Greenapple has been a treating
physician at the Hawaiian Ironman Competition since 1992. Dr. Greenapple is a
certified lecturer and instructor for the active release techniques soft tissue
management system. He has been treating Olympic, professional, and elite
athletes over the past thirteen years.
Words of
wisdom for living well in 2003
Happy 2003 everyone!
You¹re in for an exceptionally inspiring and educational treat! With
Coastal Sport & Wellness¹ intention of sending you the very best of
wishes for the very happiest and healthiest new year ever, we went to our
experts, writers and advertisers and asked them to offer their words of wisdom
to give readers a positive jump start into 2003. As always, they came through
for us and we sincerely thank them for their contributions. So grab a cup of
hot coffee, tea or chocolate, find a cozy chair, kick off you shoes and read
this choice selection of pearls carefully and thoughtfully for your personal
enjoyment.
New year, new career
Nothing is more miserable
than working at a job you hate. Why not start a new career in 2003? Kelly
McDaniel, Public Relations Director Technical College of the Lowcountry
Wear sunscreen
For a healthier 2003, be sure to wear
sunscreen all year round to avoid overexposure to the sun that can later be the
cause of skin cancer. A. Thomas Bundy, M.D., F.A.A.D. Hilton Head Dermatology
& Skin Cancer Center
Seize the day
Do the things you
want to do, have always wanted to do, but have never done. Take the chance,
take a risk, carpe diem. Matthew Clark, A.T.C., M.B.A., M.S.P.T. Hilton Head
Sports Medicine
Get organized
There is no right or wrong
way to organize. It doesn¹t matter what you do, but that you do it
consistently. Vicki Rickard Business Simplified
Relax
You¹re as stressed as you allow yourself to be. Leslie Scaglione,
Marketing director Summit Place of Beaufort.
Beauty from within
Beauty is in the eye of the beholder. Self-confidence must come from
within. Start the new year with a fresh new start inside and out. Create a
healthy mind set. Michelle S. Cox, Licensed esthetician Savannah Plastic
Surgery Associates
Love one another
Consistently treat
people as you would want to be treated yourself. Ken Weisner One on One
Personal Fitness Training
Appreciate today
Try not to
overstress, 2004 will be here before you know it. Chris Whelan, D.C. Whelan
Chiropractic
Exercise regularly
Exercise regularly.
Don¹t overeat. Smile a lot. And be forgiving of others and yourself. Neil
F. Gordon, M.D., Ph.D., M.P.H. President and CEO, INTERVENT USA,
INC.
Set realistic goals
Set realistic health, wellness
and emotional goals, and make a thoughtful plan to achieve them. Joel M.
Johnson III, M.D. Main Street Medical
Smell the roses
Remember to stop and smell the roses. Mickey Vos, Acupuncturist
Help
others
Love, give and serve. Ken Horup, D.C. Discover Specific
Chiropractic
Seven steps
1. Eat whole foods. 2. Get fresh
air and sunlight. 3. Drink plenty of water. 4. Exercise three times a week. 5.
Heal or eliminate toxic relationships. 6. Grow your mind. 7. Know the Lord.
Brett M. Stohrer, D.C. Hilton Head Holistic Center
Laugh a little
If you¹re serious about making a change, or setting or
accomplishing a goal for the new year, then make sure you include humor in your
plans. Don Foxe, General Manager Breakthrough Fitness Centers
Move
closer to center
Renewing our relationships with ourselves and the
ones we love, by prioritizing our spiritual relationship with our world,
families, friends and community. Make it your priority to utilize all resources
to make and take time for yourself to think about yourself and to care for and
about yourself. Megan Campbell Carolina House of Hilton Head
Protect
yourself
For a healthier, happier, better-looking 2003: Eat
properly, exercise regularly, protect yourself from sun damage, minimize stress
- and see your plastic surgeon! Robert A. Laughlin, M.D., F.A.C.S. Hilton Head
Island Plastic Surgery.
25 wishes for 2003
Love,
understanding, kindness, gratitude, hope, compassion, consciousness, awareness,
tolerance, forgiveness, acceptance, wisdom, truth, responsibility,
accountability, community, transformation, miracles, purposefulness,
inspiration, passion, fulfillment, happiness, authenticity and faith. Kathryn
Patrick Murphy, Ph.D., Personal life coach, PeaceSeekers facilitator
Choices
In every moment we have a choice. When coming
upon a potentially negative situation, don¹t own it, don¹t name it,
don¹t enroll others in it. It¹s not what is in life that counts,
it¹s how far you take it. Tabitha Cawthorne Marketing Director The Water
Boy
Calculated risks
Don¹t be afraid to take risks
in 2003. Be conservative and move slowly. Just think it through thoroughly and
understand the upside and downside of your actions. A risk not taken is an
opportunity lost. Mark Weisner Owner Bear Foot Enterprises Inc.
Jump start
your body any time of the year
Provided by
Hilton Head Regional Medical Center It¹s a resolution heard year after
year, time and time again: ³This year I am going to start an exercise
program and stick to it.² Initially it¹s great. There is excitement
on getting the gym membership, purchasing the right equipment, and so on. The
workouts enthusiastically get done. There are mental highs and feelings of
accomplishment. But somewhere down the line, the excitement fades and the
enthusiasm wanes.
Is it possible to create an interesting exercise
program that you can stick with all year round?
The answer is yes.
According to the Weight-control Information Network (WIN) serviced by the
National Institute of Diabetes and Digestive and Kidney Diseases, creating an
exercise program that produces maximum health benefits should be both
challenging and interesting. WIN suggests that an exercise program should
include the following: € 20-30 minutes of aerobic activity a minimum of
three days per week, or an accumulated 30 minutes or more at least five days a
week from moderate-intensity activities if aerobic activities are too much
€ exercise should take place within the target zone, which is 50-75
percent of one's maximum heart rate (the fastest one's heart can beat); this is
measured by counting the number of pulse beats in the wrist or neck for 15
seconds and then multiplying by four to get the number of beats per minute
€ strengthening activities, such as weight training, should be included in
order to build stronger muscles and bones € flexibility exercises, such as
stretching, should also be included to help keep joints and muscles loose and
help prevent injury € warm up before any physical activity and cool down
afterwards to allow the body time to properly adjust and prevent injury The key
to sticking with an exercise routine is creating one that incorporates
activities that are enjoyed and fit conveniently into daily life. Consider
doing a variety of activities since doing the same routine day after day is
likely to cause boredom and may increase the chance of stopping the program
altogether. Variety keeps physical activity interesting. Choosing activities
that fit into daily life increases the likelihood of physical activity getting
done each day. If there is only 20-30 minutes of time in a day to implement
exercise, don't choose an activity that takes an hour. Most likely, it
won¹t get done at all.
Be realistic
Another way to
stick with a program is to set realistic goals. Effective goals are specific,
attainable and forgiving. An example of a realistic goal is, ³I¹m
going to walk 30 minutes, five days each week.² It is specific, attainable
and allows for activities to come up that shift routine (forgiving). Once you
have established an exercise program and effective goals, don¹t let those
rainy days in the fall and the cold, snowy days in the winter keep you down.
Exercise can still go on. Unless a physician has advised against it, many
activities can be continued outdoors through the fall and winter months.Trying
winter-specific sports, such as downhill skiing, cross-country skiing or ice
skating can be lots of fun. Make sure that appropriate attire is worn to keep
your body warm. For those who don¹t choose to brave the elements or who
are unable, activities such as walking in the shopping mall, working out at a
gym or swimming in an indoor pool are all possibilities.
Year round
work outs
Working out year round doesn¹t only help when it
comes to trying on swimsuits for the summer. Physical activity done on a
regular basis may reduce the risk for several diseases and conditions, help to
control weight and improve the overall quality of life. Physically, there may
be a decreased risk of developing heart disease, a reduction in blood pressure,
a possible prevention of noninsulin-dependent diabetes, a reduction in body fat
and an increase in muscle and bone strength. Mentally, physical activity has
been shown to improve mood and self image, reduce depression and anxiety, and
aid in stress management. The Mayo Foundation for Medical Education and
Research adds that exercise may also help get rid of the "winter blues,"
increase energy levels and improve sleep. Whether making a New Year¹s
resolution or vowing to be in shape for the next birthday, creating an exercise
program to last is possible. € Be creative. € Do what you enjoy.
€ Stay motivated. € Celebrate each and every success.
Spring into
yoga
By Kaitlen Jane Groetzinger
Today, more than ever, it¹s crucial that we include practices in our daily
lives that promote health and inner peace. We face increasing pressures in many
forms; personally, environmentally and globally. We are running faster and
working harder in a society of quick fixes and instant everything. Continuously
checking things off our endless to-do list. With all the stimulation outside of
ourselves, we tend to lose sight of the joy of just being. What remains in many
of us is a deep longing. We crave relaxation, comfort and the chance the let
go. We long for freedom not freedom from our lives, but the freedom we
can find within our lives.
Improved alignment
Yoga can
help us find this freedom, not only freedom from our aches and pains, but also
from our fears, our agitation, and our sense of separateness. As we bend and
stretch while practicing the art of yoga, we are training our bodies to be more
flexible and we learn to be adaptable as well. As we continuously focus on our
physical alignment, we find that our life off the mat comes into improved
alignment as well. As we strengthen our bodies, we strengthen our abilities to
deal with challenges throughout our days. As we feel ourselves coming to life
in our postures, which are named after animals and symbols in nature, we deepen
our understanding that we are a part of nature. Through this understanding we
are inspired to take better care of ourselves thru improved diet and sleep
patterns, etc. An ongoing yoga practice has a lot to offer no matter what stage
of life you are in. Physically, it can help to improve your strength,
flexibility, and balance. Yoga will enhance any other athletic endeavors. Yoga
can also bring a spiritual and emotional element to you life. It requires that
you focus exclusively on the present moment, which clears your mind and brings
you a sense of peace. We learn to play our bodies like musical instruments,
tuning the notes, harmonizing the systems.
Getting started
Yoga is an Indian system of mental, physical and spiritual
development more than 6,000 years old (it must work). Hatha Yoga, the yoga of
the physical being utilizes deep breathing while holding various postures to
normalize and enhance mind, body, and spirit. Yoga stretches tones and
strengthens core muscles; in turn core muscles massage internal organs and your
glands naturally harmonize your hormones. The breath oxygenates mind and body.
The electromagnetic currents stabilize and the central nervous system relaxes.
The best way to approach your Yoga practice is open, empty and bare. Open mind,
empty stomach and bare feet. You have a choice of working with an instructor
one on one, or going to a group class, reading a yoga book or buying a yoga
video. In the beginning a teacher may indeed be an important factor, and
practicing in a group may provide the support that is absent when practicing
alone. Eventually you take you practice where only you can take it further.
When you trust you intuition and act through you heart, the results are
fulfilling. Make the connection. Namaste Sanskrit word meaning the
higher part of me sees and honors the higher part of you. Kaitlen Jane
Groetzinger is a certified yoga and Pilates instructor.
Be a role
model
By Ken Weisner
³We have an
epidemic of obesity among youth, we are seeing a troubling risk in
cardiovascular risk factors, including type 2 diabetes. Physical activity can
help protect our children from these health problems, but we need to enlist the
aid of everyone, especially parents and schools. Unfortunately, at a time when
many are fixated on raising scores on achievement tests, physical education
often is the first thing cut. Is a child who scores a few points higher on an
achievement test but is 50 pounds overweight getting the right education?²
Dr. Jeffery P. Koplan, Former Director of the Centers for Disease
Control and Prevention . By the time they reach high school, 63 percent of
children are no longer physically active. Why? Try TV, video games, and
personal computers, compounded by too much munching of high calorie foods that
add unwanted and unneeded pounds. If your kids fall within this group, you
don¹t have to shake your head sadly. You can set a good example, be a role
model and do the right things so your kids will too. Get off the couch and ride
a bike with your kids. Introduce them to exercise that is fun and rewarding.
Eat healthy. Instead of high-calorie foods and snacks, turn to fruit and
low-fat foods. Once you get kids moving in the right direction of fitness,
chances are they¹ll keep going for the rest of their lives.
Start Eem young
Physically active children have fewer
chronic health problems than kids who are sedentary. Physical activity enhances
agility and motor-skill development, which may increase self-esteem leading to
better classroom behavior and a greater desire to learn. Kids who are fit have
a stronger self-image and more self-confidence, and greater self-discipline (a
strong foundation in fitness teaches kids they are responsible for their own
health and fitness). When you consider these facts, it makes good sense to
encourage physical activity when your child is young. Parents, teachers, youth
coaches and fitness professionals all have a role to play. Each can help a kid
think positively about exercise and motivate them to make regular physical
activity a lifetime pursuit.
Best motivators
As a
parent, it¹s up to you to play the biggest part. Your child looks to you
for examples on how to talk, dress, act and lead an active or a
non-active life. Set a good example for your kids. Instead of spending
an evening in front of the television, find some activity that will keep you
moving a walk, bike ride, a swim just get moving! It¹s never
too late or too early to help your kids build strength and endurance. Push-ups
and pull-ups are an excellent way to build upper-body strength. Jungle gyms and
monkey bars are great for kids because they utilize their own body weight. And
they¹re loads of fun. Kids are not always limber. Their muscles may be
tight and vulnerable to injury during growth spurts that occur during the
elementary years. Include stretching as a part of you fitness activity.
Concentrate on the positive aspects of exercise. It¹s a chance for the
family to be together. Avoid competition, discipline and embarrassment. Praise
your child for trying.
It¹s up to you
You
can¹t tell kids that being active is fun. You have to show them. Take them
hiking, biking, dancing, in-line skating, or swimming. Skip rope or shoot
baskets. How about a family soccer game? Plan outings and activities that
involve walking a trip to a park, a nature trail, or even the mall.
It¹s really up to you. If you want your kids to be healthy, happy teens
and adults, it¹s up to you to do something about it.
What exactly
is SARS?
By J.P. Saleeby, M.D.
Severe
Acute Respiratory Syndrome (SARS) is nothing very new; it apparently claimed
its first victims towards the end of 2002. However, due to the political
climate in China, much information was hidden from the World Health
Organization (WHO) about the gravity of the disease in that country. Now cases
are popping up in many corners of the world. As has been the case the intense
media spotlight has often caused hysteria and panic. This article is to inform
the public of this important health threat, but also to reassure and avoid
panic driven action. Remember quite recently the rush to stock up on Cipro®
when threats of Anthrax were abound. What about the more recent run on duct
tape?
Global alert
Let¹s start with a bit of
history on SARS. First reported as a flu type illness in the Guangdong province
in South China, there were five deaths associated with it in mid November 2002.
>From there it spread into other parts of Asia. On March 12, 2003 WHO
released the first global alert about SARS. By this time it had spread to the
Western Hemisphere (Canada, Toronto in particular). From November 2002 until
April 23, a total of 4,288 SARS cases were reported to WHO from 25 countries
including the United States (some feel China is hiding the true number of
victims); 251 deaths have been reported worldwide. In the United States as of
April 23, a total of 245 SARS cases were reported to the Center for Disease
Control (CDC) from 37 states. Of these, only 16 percent had illnesses
characterized by the presence of pneumonia or acute respiratory distress
syndrome consistent with SARS. The remaining 84 percent had fever and
respiratory symptoms. Of the 39 probable SARS patients, 37 (94 percent) had
traveled to mainland China, Hong Kong, Singapore, Hanoi, or Toronto; one was a
health-care worker who provided care to a SARS patient, and one was a household
contact of a SARS patient. Twenty-seven of the probable SARS patients were
hospitalized, and one required mechanical ventilation. Of the 245 reported SARS
cases, 45 have diagnostic SARS-CoV (corona virus) laboratory findings
(detection of antibody to SARS-CoV by reverse transcriptase polymerase chain
reaction analysis). What is SARS exactly? The CDC has classified the cause of
this respiratory illness as a mutation of a coronavirus (CoV), which is
responsible for the common cold, making it unique to the class of virus and
quite virulent. Global alert Let¹s start with a bit of history on SARS.
First reported as a flu type illness in the Guangdong province in South China,
there were five deaths associated with it in mid November 2002. >From there
it spread into other parts of Asia. On March 12, 2003 WHO released the first
global alert about SARS. By this time it had spread to the Western Hemisphere
(Canada, Toronto in particular). From November 2002 until April 23, a total of
4,288 SARS cases were reported to WHO from 25 countries including the United
States (some feel China is hiding the true number of victims); 251 deaths have
been reported worldwide. In the United States as of April 23, a total of 245
SARS cases were reported to the Center for Disease Control (CDC) from 37
states. Of these, only 16 percent had illnesses characterized by the presence
of pneumonia or acute respiratory distress syndrome consistent with SARS. The
remaining 84 percent had fever and respiratory symptoms. Of the 39 probable
SARS patients, 37 (94 percent) had traveled to mainland China, Hong Kong,
Singapore, Hanoi, or Toronto; one was a health-care worker who provided care to
a SARS patient, and one was a household contact of a SARS patient. Twenty-seven
of the probable SARS patients were hospitalized, and one required mechanical
ventilation. Of the 245 reported SARS cases, 45 have diagnostic SARS-CoV
(corona virus) laboratory findings (detection of antibody to SARS-CoV by
reverse transcriptase polymerase chain reaction analysis). What is SARS
exactly? The CDC has classified the cause of this respiratory illness as a
mutation of a coronavirus (CoV), which is responsible for the common cold,
making it unique to the class of virus and quite virulent.
Incubation period
We know the incubation period is
typically two to seven days. And it is spread by droplets (aerosolized by a
cough for example). There is a febrile prodrome, with temperatures usually
greater than 100.4° F. Sometimes chills and possibly other symptoms to
include headache, malaise, and body aches are noted. Some have reported
diarrhea as a symptom. The lower respiratory (lung) phase occurs after 3 to 7
days. This phase is heralded by a dry nonproductive cough. This may progress to
hypoxemia (low oxygen in the bloodstream). Ten to 20 percent of victims will
require intubation and placement on mechanical ventilation. A chest x-ray may
be normal in the febrile prodrome and throughout the course of the disease,
however in substantial numbers of patients, the respiratory phase is
characterized by generalized, patchy, lung infiltrates. Blood work may be
normal initially, but as the disease peaks the white count drops as well as
blood platelets. A serum enzyme called creatine phosphokinase may become very
high, as well as liver enzymes (transaminases). These are things that may help
a physician rule-in the diagnosis of SARS from that of a less lethal illness.
The fatality rate is only about 3% to date. Taking a look at the 16
Toronto-area residents who have died from the syndrome, only two were under the
age of 60. Most were 70 or older. Like any acute infection, the elderly and
those with poor immune systems are most at risk of death. Our treatment options
nevertheless are quite limited. The CDC has no current recommendations except
supportive care, but the antiviral drug ribavirin (used to treat a form of
hepatitis) has some promise and is being used. If SARS is suspected, the
reflexic use of aerosol nebulizer treatments (Albuterol) should be used with
caution, as it may spread the virus. Some doctors are using steroids to treat
this illness. Scientists are working on better diagnostics to help identify
this virus quickly and with accuracy. Will there be an effective vaccine? That
remains to be seen.
Things to avoid
So what can we all
do to protect against acquiring this disease? Common sense things like avoiding
travel to China, Hong Kong, Vietnam, Singapore and Toronto. Avoiding contact
with travelers from these areas or those with suspected SARS. If you suffer
from fever with shortness of breath and severe cough seek medical evaluation
without hesitation. Without sounding like an alarmist (because in some cases
panic can kill more people than the disease itself) or a person to downplay
this illness, one needs to exercise common sense and keep a watchful eye for
signs of danger. So far the likelihood of contracting this particular illness
in southeast Georgia is miniscule at this point in time. However, we must be
vigilant, but we must also put things in perspective as well. Remember every 15
minutes someone dies as a result of an alcohol related motor vehicle collision
not of SARS. We must remain passionate about what can really harm us. J.P.
Saleeby, M.D., is medical director of SLI, an integrative preventive and
anti-aging medical center in Savannah.
Breast
health awareness month: A time to assume personal responsibility for health
care.
We are all encouraged by medical
advances reported by media nearly every day. Although breast cancer rates
remain high in the United States, (approximately one in eight women will get
breast cancer in their lifetime), the five- year survival rate after treatments
is now about 90 percent. There are so many women in America with breast cancer
today that a whole new attitude has developed around learning to live with the
disease rather than dying from it. In the last year two landmark studies have
been published showing that the initial benefits of treatment by lumpectomy
compared to mastectomy (breast removal) have remained significant more than 20
years after the less deforming surgery. There has also been progress on the
radiation therapy front. For patients fitting all of the specific criteria, and
there are many, radiation therapy after lumpectomy can now be accomplished in
this special group of patients in five days rather than the usual 33
treatments. We were all excited at the news a few years ago that a pill,
Tamoxifen, could prevent 50 percent of breast cancers in the opposite breast in
patients already treated for one breast cancer. In the last year data has been
released in an early study showing that a newer drug, Arimadex, may be more
effective than Tamoxifen with significantly fewer side effects. Today, nearly
all biopsies to rule out breast cancer can be done in the office or breast
center under local anesthesia.
Case reviews
Patients at
cancer centers have the option of having their cases reviewed by
multi-disciplinary tumor boards composed of cancer surgeons, medical
oncologists, radiation oncologists, radiologists, pathologists, and all the
other members of the treatment team, providing an opinion concerning further
work up and treatment based on the combined scientific knowledge. These are
just some of the recent advances in breast cancer diagnosis and treatment. With
all this in place and all these advances being made, shouldn¹t the death
rate from breast cancer in the country be decreasing more rapidly? One would
think so. The time has probably arrived where further rapid advances in
survival from breast cancer is, in large measure, in the patient¹s
control. The key at this time appears to be early detection of the disease,
finding it at an earlier stage when the chances of cure are higher.
Early detection
The three-part program for early
detection, outlined by the American Cancer Society and endorsed by the National
Cancer Institute and others, combines yearly mammography after age 40 with
annual examination by a health care professional, and monthly breast self exam.
All the work of researchers on this devastating problem and all the efforts of
the government and organizations like the American Cancer Society to fund the
research, all goes for naught if the individual woman doesn¹t step forward
and take the initiative in early detection. October is Breast Health Awareness
Month. Why not use this reminder to get back on schedule with your annual
mammograms? Why not take the opportunity to ask your friends on the golf course
or at family gatherings if they have had their annual mammogram? They may thank
you. It could save their life. Ray Rudolph, M.D., is with the Center for Breast
Care at Memorial Health University Medical Center in Savannah, GA.
Aching
joints need care
By Matthew Clark, M.S.P.T.,
A.T.C, M.B.A
When we sit, stand or kneel, our bodies move without a
great deal of thought. For people with osteoarthritis, movement becomes a
problem. Osteoarthritis is one of the most frequent causes of disability among
adults. More than 20 million people in the U.S. have the disease. It¹s the
most common form of arthritis, attacks the cartilage, a rubbery tissue that
covers the end of the bones between your weight-bearing joints. It provides a
smooth surface so that bones move easily. As osteoarthritis progresses,
cartilage wears and the underlying bone becomes compressed and irregular.
Instead of moving smoothly together, joint surfaces rub against each other.
Pain and stiffness may be the earliest symptoms of osteoarthritis. Your range
of motion in the affected joint may be limited. Osteoarthritis normally occurs
in the fingers, neck, lower back, knees and hips. Your knees are especially
susceptible because they bear most of your weight. Some other key areas
include: € Hands: Small, bony knobs appear at the end joints of the
fingers. Similar knobs, called Bouchard¹s nodes, can appear on the middle
joints of the fingers. Fingers may become enlarged and gnarled and they may
ache or be stiff and numb. € Knees: As the body¹s primary
weight-bearing joints, the knees are commonly affected by osteoarthritis. They
may be stiff, swollen and painful, making it hard to walk, climb and get in and
out of chairs and bathtubs. If not treated, osteoarthritis in the knees may
lead to disability. € Hips: Osteoarthritis in the hips can cause pain,
stiffness and severe disability. People may feel the pain in their hips, or in
their groin, inner thigh, buttocks or knees. This may limit hip moving and
bending. € Spine: Stiffness and pain in the neck or in the lower back can
result from osteoarthritis of the spine. Weakness or numbness of the arms or
legs also can result. Warning signs of osteoarthritis may include a steady or
intermittent pain in a joint, stiffness, swelling or tenderness or a crunching
feeling or the sound of bone rubbing on bone.
Treatment
options
To diagnose osteoarthritis, your doctor will do a thorough
history and physical exam. X-rays help show damage to the joint. Blood tests
and other laboratory tests help rule out other types of arthritis. Your doctor
may prescribe a treatment plan to provide pain relief, increase motion and
improve your strength. Some treatment options include: € Medications: Your
doctor may prescribe medication to reduce pain and inflammation. The type and
strength of the medication depend on your specific diagnosis, disease severity
and physical health. Sometimes, cortisone injected directly into the joint may
help relieve pain and swelling for a time. € Diet: Eat a well-balanced
diet that is low in fat and high in fiber. Losing excess weight may reduce the
stress on your joints. € Physical Therapy: A specific exercise and
flexibility program provided by a licensed physical therapist may be
recommended to improve motion and reduce pain. It is important to learn the
proper methods for exercise to prevent unnecessary injury or further harm to
joints and muscles. Aquatic exercise may also be prescribed to reduce pressure
and load on the joints and bones. € Surgery: If other treatments fail,
your physician may recommend total joint replacement surgery to replace the
worn joint and cartilage with a prosthesis. So, how do you know what treatment
is best for you? Talk with your doctor about a treatment plan that is best for
you. As your treatment progresses, your doctor may adjust your medication, diet
or exercise program. Keep your doctor informed about your symptoms, general
health and problems with medications. Matthew Clark, M.S.P.T., A.T.C., M.B.A.,
is head athletic trainer at the Physical Rehabilitation Center at Hilton Head
Regional Medical Center.
Maximize
physical, psychological potential with "wonder nutrient
By Mark J. Occhipinti, M.S., Ph.D.
Imagine a
nutrient that can improve human fat metabolism, increase the human brains
ability to function, strengthen your immune system and improve muscle mass all
at the same time. This is what the amino acid Glutamine does. The most recent
animal and human studies have demonstrated that L-Glutamine is significantly
more effective in regulating muscle protein than Branched Chain Amino Acids
(BCAA). The addition of L-Glutamine in dosages of 500-1,000 milligrams, (twice
daily) can cause an increase in friendly bacteria count. Leaky gut syndrome,
which is one of the major causes of food allergies resolves itself with
L-Glutamine administration. Stressful conditions, including: surgery, fasting,
glucocorticoid administration, or exercise, consistently reduces intra-muscular
glutamine levels. Glutamine depletion is more severe and lasts longer than any
other amino acids lost from the muscle. Stress hormones cause a reduction in
intra-muscular glutamine by stimulating both muscle glutamine synthesis as well
as creating the efflux or escape of this amino acid from skeletal muscle.
Stress in the body
Life can be demanding and stressful
enough. Add college, work and day-to-day hassles, and you can run your body
into the ground. Americans are notorious for skipping meals either because of
hectic work schedules or with the idea of losing weight. These factors stress
the auto-immune system by limiting the nutrients needed to build new white
blood cells and repair damaged cells. Drinking large amounts of coffee, smoking
cigarettes or drinking alcohol stress the body¹s ability to perform
optimally. Alcohol, antibiotics and diets high in animal proteins and fats
damage the mucosal lining of the small intestine. The microvilli (hair like
structure) assist in the movement and absorption of foods through the small
intestine. When damaged, they take on the appearance of grass that has been cut
too close to the ground. The shortened microvilli cannot perform their function
correctly, which leads to malabsorption, leaky gut syndrome and increases in
pathogenic micro-organisms.
Glutamine treatment
Glutamine is the most abundant amino acid found in the body primarily located
in the lining of the small intestines. It contributes a significant role in
muscle metabolism during sickness, stress and exercise. The gastro-intestinal
tract cannot function without glutamine. It is the primary treatment for
ulcers, and disorders of the small and large intestine. Glutamine feeds the
tissue of the small intestine enabling the villi to grow and improve absorption
of nutrients across the cell membrane more efficiently. Glutamine works inside
the liver to produce the super powerful amino acid Glutathione, which is one of
the main free radical fighters within the body. While the addition of
anti-oxidants (vitamin E, C and Beta Carotene) are important in the removal of
free radicals from the body, without Glutathione the fight would be lost and
the body would suffer in many ways.
Defense systems
Glutamine improves the immune systems ability to manufacture white blood cells
that in turn fight infection. Supplementing your body with nutrients such as
glutamine assist the body in resisting outside assaults from pathogenic
micro-organisms (unfriendly bacteria). It is the major component in making
essential neuro-transmitters. Research has demonstrated improvements in memory
retention, cognitive ability, and problem solving when glutamine was
supplemented in the diet. This state of steady blood sugar balance is necessary
for optimal brain function since the brain utilizes glucose [blood sugar] as a
primary source of fuel in addition to oxygen. When the brain has adequate
glucose to draw on, muscle stores of glucose [glycogen] are preserved. When an
individual does not eat enough complex carbohydrates to replace energy needs,
the body will liberate, or breakdown, stored sugars from the muscle to feed the
brain.
When an individual does not eat enough complex
carbohydratesŠ The net result: A tired, weak and physically stressed
individual.
The net result: a tired, weak and stressed individual
physically. A proper diet with adequate complex carbohydrates (whole grain
breads, pasta, brown rice, potatoes, and vegetables). It is important to rotate
your foods to avoid single food allergies that can occur when eating the same
types of foods day after day. € Drink eight 8-ounce glasses of water that
is chlorine, sodium and fluorine free. € Avoid or reduce saturated fats
greater than 5 percent of your total fat intake each day. € Cardiovascular
activity for a minimum of 20 minutes three times per week combined with 20-40
minutes of resistance training three to four days a week. € A balanced
daily intake of anti-oxidant supplements: (beta-carotene, vitamin E and Vitamin
C) with L-Glutamine. L-Glutamine: Safe Range Dosage Mark J. Occhipinti, M.S.,
Ph.D., is the president of AFPA - The American Fitness Professional Association
in Ship Bottom, N.J.
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