Our body normally uses glucose from carbohydrates as our main source of energy. Ketosis is a popular word used in the diet and diabetes worlds. Our body goes into a state of ketosis to keep itself working when carbohydrates are lacking. Our body makes ketones when carbs are scarce in order to now use fat as the main energy source. A normal diet doesn’t cause this, but when experiencing a pretty extreme caloric or carbohydrate deficit, the body kicks into ketone mode. This can also occur in diabetics who are not properly using insulin. The problem is that the body is only meant to temporarily perform this function. When asked to do so for prolonged periods of time, those ketones start to really build up in the blood. Now your blood becomes chemically imbalanced, and dehydration can result.
Ketosis hit the diet world by storm when Atkins and Paleo were introduced. The concept of cutting carbs for weight loss had people using protein as their main source of energy instead. This advocacy for protein was that it burns fat and keeps muscle mass. The latest version is the Ketogenic diet that uses fat instead of protein as the main source of fuel. Making a cut down to 50 grams of carbohydrates or less usually puts a person into ketosis a few days from the start. Fasting is another method to jump start ketosis.
This low carb approach is also used for other reasons besides weight loss. Ketogenic diets have been known to reduce seizures. Often time doctors put people with epilepsy on this diet or eating plan. Eating low carb can also help diabetics, lower the risk of heart disease, and help people who are insulin resistant. When cutting carbs, processed food is reduced in the diet which has been shown to improve acne.
Versions
There are a few different versions of the ketogenic diet. The standard is to consume 75% fat, 20% protein, and 5% carbohydrates. You can also do a cycling version which has re-feed days. An example would be eating ketogenic for 5 days and then 2 days of re-feeding which Is raising the carbohydrate count. Some people use their workouts to add carbs in. Others use more protein and do more of a 60% fat, 35% protein, and 5% carbs approach. Most people enjoy that they don’t have to count calories, they effectively lose weight, and they feel a new sense of energy. Sugars, grains, fruit, and alcohol are recommended to be eliminated in this process. More meat, butter, nuts, cheese, oils, and avocado should be consumed.
Testing your ketones
You can actually self-check your ketone level at home. There are over the counter sticks to urinate on in which the color matches the level. Ketones can also be measured in your blood.
Side effects
Some people initially experience the keto flu which is feeling nauseous, fatigued, extra hungry, and having insomnia. You may need to add sodium and potassium supplements into your day. Once carbs are re-introduced the weight can come back. The ketogenic diet must be kept up in order to achieve long term weight loss results.
Taking it too far
Ketoacidosis is when the ketones have over accumulated in the blood. Your blood becomes acidic and this can lead to a coma or even death. This can occur in diabetics who do not take their insulin. Signs of ketoacidosis include frequent urination, dry skin, feeling very tired, throwing up, confusion, or your breath smelling fruity.
Bursa is a sac that is filled with fluid found between the tissues of the muscles, bones, skin, and tendons. The role of the bursa is to provide lubrication to help reduce rubbing, friction, and irritation between these areas. Bursitis is the inflammation of the bursa. This inflammation can be caused by impact to the area, sudden injury, or overuse repetitive motion (painting, carpentry, throwing, tennis, and golf). This condition is also age related because as we get older, the tendons have been worn which makes them easier to tear, have less elasticity, and less tolerable to stressors. Our kinetic chain is composed of bone on top of bone and joint on top of joint stacked in alignment to produce motion. When a bone or joint is misaligned or not in its proper place, stress can be added to the bursa sac. Risk for bursitis also increases in persons with thyroid disorders, rheumatoid arthritis, gout, and abnormal reaction to a medication. Even leaning on your elbows and scrubbing the floors on your knees can cause this.
Bursitis is more common in persons over the age of 40. The five parts of that body that this condition effects are the hip, elbow, shoulder, knee, and Achilles tendon. Bursitis is painful and gradually builds in severity. Bursitis can be so painful, for example, that the area can become immobile. This is the term for the “frozen shoulder” that can result bursitis pain. The area will actually look swollen and red. Its feels achy and stiff and especially tender to touch.
At the first onset of pain, it is important to stop whatever activity you are performing. A baseball player might keep pitching through the pain for the love of the sport, but bursitis might creep and become unbearable to continue. Upon experiencing pain, the area needs to be given rest. Ice should also be applied. The area is inflamed so anti-inflammatories can be used. A doctor might prescribe corticosteroids (a type of steroid) to help reduce inflammation more quickly. This method calls for an injection at the site of the pain. Injections aren’t meat to be repeatedly used. Physical therapy can also be used. This can help improve range of motion that have been compromised due to pain. Surgery for bursitis is used as a last resort.
It is important to be conscious of your joints. Take breaks during repetitive tasks. Keep a healthy body weight so that extra stress isn’t added to the joints. A physical exam by a doctor will let you know that bursitis has struck when you tell them about the area and pain. Sometimes with what we do daily, we forget that wear and tear accumulate. Don’t tests your joint’s capabilities. Don’t test their expiration date. Pain is never pleasant so keep these precautions in mind and your joints will thank you.
Inconsistency is the difference between attitude and action. Its meaning is associated with instability, self-contradiction, irregular, and unpredictable. Consistency is the desired behavior. An inconsistent person is a sometimes person. For example, sometimes this person offers quality service and effort at their job, while sometimes they call out absent and show up to work late. Being inconsistent is not being reliable or dependable. A bar tender might serve the same drink to you and your friend that placed an order, but the two drinks taste very different. The lines are blurred when it comes to expectation. Therefore, when it comes to one’s fitness journey, inconsistency marks many people’s association with working out and eating healthy. Can you relate??
It is a common trend to be consistent for a duration, but then to become inconsistent once a few mishaps occur. There becomes a start and stop pattern of behavior. As a trainer, my hope is that more often than not, you do your workouts, eat right, and keep this lifestyle as regular as possible. But then the human element comes into play…. holidays, travel, parties, relationships, parenting, and emotion. Somehow priorities shift, food becomes comforting, and the fitness journey takes a back seat with the intention of only being temporary. But how long is temporary?? These bouts of temporary accumulate. The roller coaster continues, and I’m left wondering when the road will be straight and smooth again.
It’s interesting that taking care of one’s health can become inconsistent. Other aspects of life do not allow this such as parenting, your performance at work, or being a good partner/spouse. When we are inconsistent in these areas, we assume that we are affecting other people so we can’t slack. The truth is that poor health does affect other people around us too. Not being able to hold your grandchild, not being able to stand for long periods of time, feeling sluggish…. all of that does go noticed. Sometimes only when the cost of poor health hits does reality set in.
How would you label your fitness journey?? Would you consider yourself consistent?? This is an important chat to have with yourself. Have you ever graded yourself?? What letter grade would you earn. Inconsistency doesn’t equate to results. Be consistent in your efforts and your body will thank you. When your body thanks you, your mood, energy, relationships, heart, and mind will thank you too. So be a regular at the studio and Steve Nash and I will help you reach your goals.
Munchausen syndrome is a mental disorder in which the person deliberately acts as if he or she has a mental or physical illness when in fact, they do not. It is a factitious disorder. This causes severe emotional distress, which is why Munchausen is a mental disorder. This syndrome was named after Baron von Munchausen in the 18th century. He was a German officer known for embellishing his life experiences.
Most people with Munchausen complain of physical illness and say they have symptoms of chest pain or stomach problems. They exaggerate these symptoms, lie about them, hurt themselves to bring upon the actual symptoms, or even find ways to alter tests. They also might refer to their dramatic and inconsistent medical history, constantly speak of going to the doctor and find enjoyment in medical testing and appointments, don’t let anyone else speak to their doctors, have these symptoms only when other people are around, and they have extensive knowledge of medical terms and textbook descriptions for what they claim to be diagnosed with.
There is no exact cause for this syndrome, but there may be a link to biological and psychological factors. It could be linked to childhood abuse or having been frequently hospitalized when younger. Some research is being looked into an association with multiple personalities.
It is difficult to obtain accurate statistics about the number of people who have this syndrome, especially since the entire concept is predicated on lies. However, Munchausen is more common in men than women and usually affects young adults. Diagnosis is difficult because of the dishonesty. Usually, a person is reluctant to seek treatment for this exact condition, although they enjoy going to the doctor for other symptoms. This makes treatment very challenging and the likelihood of recovery very poor. It is important to seek help because the body shouldn’t undergo operations and procedures that are not necessary. The primary therapy is psychotherapy. There are no medications for treatment. Some that might be used for related illnesses such as anxiety or depression might help. Often recovery is dependent upon someone else identifying the behavior and helping the person seek help for this specific reason, not for other medical purposes the person claims to have.
The mind is very powerful, and most people can convince themselves of nearly anything. However, when it comes to medical treatment, this is meant to only be used out of necessity. Otherwise, more harm than good is being done, but that is not the concern of someone who has a mental illness. Munchausen is an interesting syndrome that can be complex and misleading, after all, it is predicated on lies and betraying the honesty of the medical field.
When it comes to your health, margarine comes out on top as the winner versus butter. The key reason is because margarine is made from vegetable oil while butter is made from animal fat. Because of this, margarine contains the good type of unsaturated fats (polyunsaturated and monounsaturated) that lower LDL cholesterol which is the bad type. Butter contains saturated fat. This is not to say that margarine does not contain trans fats, depending on which type you pick or purchase. The more solid the margarine, the more trans fat it contains. This means that the stick type is not as healthy as the kind that comes in a tub or container. The reason we want to limit or eliminate trans-fat is because it can raise our blood cholesterol levels and the risk for heart disease. Eating this type of fat lowers the good HDL cholesterol. Label reading becomes important, particularly looking for margarine that contains less trans and saturated fats. Spreading it on thick will thicken the arteries and waistline.
The Breakdown
Butter is a popular spread and is used in many sauces, as well as for baking. It is a source of milk fat. Starting back in the 1970s, public health authorities realized that butter shouldn’t be used at free will. Butter isn’t all bad. It does contain vitamin K12 which is linked to bone health. Just like milk, the better forms of butter come from the type of cow it is derived from. Grass fed cows provide more nutrients than grain fed cows. One small square or serving of butter(5g) contains 36 calories, 4 grams of fat with 2.5 grams being saturated, 11mg of cholesterol, and no carbohydrates or protein. It is truly just a taste enhancing component of one’s diet. The problem is that just using 5g is a rare occurrence. Margarine is usually dished out of a tub, so one tablespoon is about 14 grams. This has about 100 calories and 11 grams of fat, with 1 gram being saturated, and zero grams of cholesterol.
Butter and margarine aren’t usually toppers for the best items on the menu. They’re spread on breads, melted on pastas, melted on pastries and treats, drenched on popcorn, globed on a white baked potato, and of course used in the baking process of many cookies and cakes. Oh yeah, and don’t forget we put them on top of pancakes. Therefore, the more one limits these sometimes foods, the better off they will be avoiding these heart damaging spreads. Vegetables aren’t meant to have butter on them. The little things add up to big health risks when we chose to opt for taste and flavor instead of remembering the big picture of our health.
Alternatives
There are healthy alternatives to consider when trying to substitute butter. Margarine is the better choice, however there are other healthy choices to give a try. Selecting one of these options still involves portion control and doesn’t make the less calories and less fat equate to as much as you want. Instead of spreading butter on toast or your bagel, try a fruit puree. Not only can you have a variety of flavors such as grape, strawberry, or apple, but you will also reap the benefits of antioxidants. Plenty of fat will be saved trying this option. Applesauce can be used instead of butter when baking and adds a sweet taste. Spreading hummus instead of butter on items is also a healthful choice. Roasted garlic is also another butter alternative. Garlic contains antioxidants, Vitamin C, as well as phosphorus. Different oils can also be used for cooking instead of using butter. Vegetable, olive, coconut, or flax seed are a few types. These also contain the good types of fat for the heart which include omega-3, omega-6, and omega-9.
There’s another twist to types of butter. One can either use salted or unsalted butter. Salted butter of course has more flavor, but also is higher in sodium. Most chefs prefer unsalted butter so that the taste of salt doesn’t affect their recipe. Unsalted butter also creates a better consistency when baking. Because unsalted butter would be the healthier choice, it therefore has a shorter shelf life because it is not packed with preservatives.
Keep your eating clean and simple. Adding butter and other condiments can truly derail your best intentions to eat healthy. Spices are great and even just letting yourself adjust to tasting food as is, is a great way to keep your food clean and your digestion system clean. Keep your butter knifes clean and keep them in the drawer. One small change at a time to your eating can add up to big measures of progress over time.
Headaches are actually quite complicated and not always a simple answer when it comes to causality. That is why some people continue to suffer from chronic headaches. There are different types of headaches, different reasons why they happen, and different types of treatments. The complexity of headaches lies in the fact that there are over 150 types.
The most common types of headaches include the following:
- Migraines: This pounding and throbbing pain can last for 3 to 4 hours or longer. They can also happen up to 4 times or more per month. A person becomes sensitive to light, might feel nauseous, lose their appetite, or become very sensitive to smells.
- Tension headaches: This is most common type of headache. They can cause mild to moderate pain and will go away over time.
- Cluster headache: This is the most severe type of headache. They tend to happen in groups, hence the name. They can happen multiple times per day and last anywhere from 15 minutes to 3 hours. The person might feel a piercing pain behind their eye with constant throbbing and pounding.
- Sinus headaches: The person feels a throbbing in their cheeks, bridge of the nose, and forehead. The person typically also has a runny nose, clogged ears, and a fever. They sinus cavities have become inflamed.
- Chronic daily headaches: This type of headache can last 15 days or more. Sometimes they are short and sometimes they can last 4 or more hours.
There are other types of headaches that are less common, but that doesn’t downplay their disruption to someone’s day. Exercise can cause headaches because the muscles in the head and neck and surrounding area need more blood. This can cause a pulsing pain. Post-traumatic headaches can also occur even up to 2 to 3 days after a head injury. Hemicrania continua is an ongoing headache that usually affects the same side of the face and head. Hormone headaches can occur as the hormones are shifting during menstruation or menopause.
The brain becomes overwhelmed by different signals coming from the brain, blood vessels, and nerves. Combine this will illness, stress, genetics, and environment, and one becomes at high risk for a headache. To this day doctors still do not know what exactly causes a migraine, making treatment difficult. Doctors might suggest a CT or MRI. Treatment depends on headache type, cause, and how often. There are of course pain management solutions such as a warm or cold compress, drinking herbal tea, lowering the lights, avoiding looking at screens, exercise, drinking plenty of water, avoiding certain foods, sleeping, massaging pressure points, for some people drinking coffee or soda can help, limiting alcohol, and avoiding certain smells and chemicals. Pressure is always difficult, especially to the head. Be patient and over time you will find an answer and a way to keep the headaches at bay.
Found just under the liver, sits the gallbladder. This pouch is a storage unit for the liver’s bile. This pear sized balloon is inflated before meals when it is filled with bile. After eating, the balloon then looks flat and deflated. This bile is used to help digests fats. When food is detected, the gallbladder releases bile into the small intestine. But wait…. don’t some people have their gallbladders removed?? Yes, because even though the gallbladder plays a role in digestion, it is not an essential organ. Once removed, the body seems to still perform its tasks. There are a number of a reasons someone might have this body part removed.
Certain health conditions and risks can complicate the gallbladder’s existence. Gallstones, like kidney stones, can crystalize the bile. When gallstones form, they can be painful, and the person becomes nauseated. Cancer can occur in the gallstones, but this is very rare. An infection called cholecystitis can occur. Gallstone pancreatitis can strike as well, by blocking the emptying ducts of the pancreas. When a person feels pain near their low back or has trouble keeping food down, it is important to find out the cause of their suffering. There are a few different tests a doctor can perform to diagnose gallbladder conditions. The most noninvasive and primary approach is to have an abdominal ultrasound or x ray can be performed. The ultrasound will check for gallstones. An MRI called a magnetic resonance cholangiopancreatography can take high resolution images for the doctor to see. An endoscopic retrograde cholangiopancreatography (ERCP) can be used which requires a tube being inserted into the mouth down to the small intestine. The doctor can see through this flexible tube and inject dye into the bile. A HIDA scan can be used which is when a doctor injects the dye intravenously.
For an organ that doesn’t need to be there, it sure can cause pain and there are a few methods to treat a dysfunctional gallbladder. Antibiotics can be used to attempt to reduce the infection and prevent spreading. Gallbladder surgery, which is called cholecystectomy, can be done to remove the organ. If cancer to the area has occurred, chemotherapy can be used. There is an oral medication called ursodeoxycholic acid which can help dissolve the gallstones. This can also be done by injection of a solvent solution. Gallstones can be broken up using shock wave therapy which is called lithotripsy. Whichever method used, anytime the body communicates pain, there is a reason. When eating becomes difficult and digestion is pain -filled, the gallbladder just might be the culprit behind your suffering.
Most people at some points of their life have been prescribed antibiotics by their doctor. This medicine helps fight against bacterial infections. They function to either kill or keep bacteria from reproducing. For best results, one should continue the use of antibiotics until the cycle is complete, even if they are feeling better. This medication will not help and should not be used to treat the flu, common cold, soar throat, or for a cough because these are not bacterial infections. The actual word “antibiotic” means “against life”. It is a drug that kills germs. This medication was discovered in the 1920s and prior to that time, people actually died from illnesses like strep throat. By the 1940s, antibiotics became more widely available and used, making surgeries safer and helping people live longer. Now, antibiotics are used to treat skin infections, dental infections, ear and sinus infections, strep throat, bladder and kidney infections, and whooping cough.
Our bodies are full of bacteria, both good and bad. Therefore, sometimes the use of antibiotics can cause digestive problems. The gut contains both the good and bad bacteria and taking antibiotics can cause nausea, abdominal pain, diarrhea, vomiting, and loss of appetite. This could mean that you are allergic to a particular antibiotic. It is also important to note that antibiotics can disrupt the efficiency of those who take birth control. Another downfall of this medication is that they are often readily over-prescribed and overused. Bacteria can adapt and resist this medication over time. It is always important to not skip doses, only take them when your doctor has prescribed them, take them for the full number of days prescribed, and don’t save them for later or lend them to someone else.
There are 7 main types of antibiotics. These include penicillin’s, cephalosporins, macrolides, fluoroquinolones, sulfonamides, tetracyclines, and aminoglycosides. Most of the time they have a trade name and brand name. A doctor will determine which to prescribe based on cost, dosing schedule, side effects, type of infection, and might even perform laboratory tests to decide which is best. Upon picking up the prescription it is important to read the directions and correctly store the medication.
Although antibiotics can do wonders, they are readily overused. The rate of prescribing can be somewhat disturbing. For example, the highest rate of prescriptions is 1.237 per person in West Virginia. In doing so, bacteria are learning how to ward of antibiotics. The CDC has now tracked nearly 20 strains of bacteria that have become resistant. Sometimes we have to let our own body fight the good fight and when symptoms become unmanageable, then the use of antibiotics can step in. The body is resilient and does not need to rely on extra help all the time. We must pick and choose our battles.
Obsessive compulsive disorder (OCD) is a chronic disorder in which a person has re-occurring thoughts (obsessions) and compulsions (behaviors) that the person repeats over and over. There is an urge for this repetition. These obsessions, compulsions, or both, can disrupt a person’s’ life, interfering with relationships, careers, school, and social life. Diagnosis is typically determined by the Yale-Brown Obsessive Compulsive Scale (Y-BOCS). This disorder is quite common, and many people finally are diagnosed around the age of 19.
The exact cause of OCD is unknown. However, genetics might play a part, possible abnormalities in certain parts of the brain may be at fault, or this could occur as a result of a person’s environment (sexual abuse or physical abuse).
There are several signs and symptoms to look out for. Some people may only experience obsessions, others might only experience compulsions, and some experience both. Obsessions deal with repeated thoughts that cause anxiety. A person might have a fear of germs, they might need things in a specific order, or that might have unwanted taboo thoughts. Compulsions are repetitive behaviors that might include cleaning, handwashing, double checking things, or counting.
In general, everyone does some of these actions every now and then. The difference is that a person with OCD is not able to control this. At the very least, one hour of their day is consumed by these thoughts and behaviors. They do not check the door four times to make sure it is locked or count the number of cracks on the sidewalk for pleasure. Rather, the ritual is necessary to relieve anxiety. These thoughts and behaviors disrupt life. Persons with OCD might isolate themselves and try to avoid situations they know will interfere with rituals or might be noticeable to others.
When it comes to eating and exercise, OCD can influence a person’s behaviors. Many of the symptoms associated with obsessive compulsive disorder are related to binging and purging and food restriction. Two thirds of people with eating disorders have an anxiety disorder, specifically OCD that contribute to anorexia nervosa and bulimia nervosa (Kaye WH, Bulik CM, Thornton L, Barbarich N, Masters K. Comorbidity of anxiety disorders with anorexia and bulimia nervosa. Am J Psychiatry. 2004;161(12):2215-21. doi:10.1176/appi.ajp.161.12.2215). Certain types of foods might be avoided, eliminated, or even excessively eaten. Counting and calculating become extreme. Eating in public can be difficult or non-existent. This can also transcend into exercise habits. The person can try to exercise until they feel they have negated what they have consumed. Body image is the underlying issue coupled by the need to control or fix what the person perceives and intolerable. What the person sees in the mirror and what everyone else sees are very different images.
The person can be stuck on how much food or when they have to eat or what they have to eat to the point that daily living is greatly disrupted by these obsessions. Preparing or shopping for “safe” foods takes priority. Binges can lead to such physical discomfort to the point that the person can’t move for the rest of the day. Hours on end can be devoted to exercise such as reaching as certain calorie count, time, or certain amount of working out. Obsessions have taken over and this lifestyle has become dangerous. The person is trying to control their body with obsessions, but really, they have lost control of their health in the process of doing so. The nature of OCD is too much or not at all. Healthy eating and healthy exercise can become unhealthy when they cause anxiety and non-stop attention. How can a person maintain a job, family, or relationships living this way? The answer is they learn to function until it is too late and without help life can’t go on this way.
There is help. One can use therapy or medication, or both. Serotonin reuptake inhibitors (SRIs) and selective serotonin reuptake inhibitors (SSRIs) are used to treat OCD. Understanding the side effects and interactions with other drugs is important. Children often use psychotherapy, specifically cognitive behavior therapy, to help with behaviors. Symptoms may come and go. Some grow out of this disorder; others aren’t struck until adult life. Having OCD can be debilitating for some people because they are not able to function efficiently due to the burden of their constant and chronic obsessions and compulsions. A person with OCD is aware of their predicament but doesn’t feel in control to find peace with their actions. Seeking help is necessary to regain the enjoyment of everyday life, which is very possible.
When the body’s immune system starts to attack itself, disorder erupts. There are up to 80,000 different autoimmune disorders ranging in severity. The immune system falls on a spectrum of very low functioning to being overly active. When the immune system is deficient, the body is unable to protect itself to ward off infections. When the immune system is hyperactive, the body starts to attack and damage its very own tissues. The immune system is meant to fight off infections, but with an autoimmune condition, the body starts to produce antibodies.
Doctors don’t exactly know the root cause of autoimmune disease. The most common symptoms include fatigue, achy muscles, hair loss, and skin rashes. Flare ups decide when they want to occur. Women do acquire this condition 2 to 1 compared to men. The disease usually begins in childhood and teenage years. Many types run in families such as multiple sclerosis and lupus. Researchers believe environmental factors may be the culprit since the rate of these diseases are on the rise. Eating high fat, high sugar, and processed foods also wreaks havoc on the immune system. An anti-nuclear antibody test (ANA) can be performed to confirm diagnosis.
Some of these conditions are more common than others or terms you have heard of before. Rheumatoid arthritis occurs when the body produces antibodies that attack the joints. This causes pain, inflammation, and swelling to the areas of the joint. Multiple sclerosis is when the immune system attacks the nerve cells. Muscle spasms are a common symptom. Inflammatory bowl syndrome (IBS) occurs when the immune system starts to attack the lining of the intestine. As a result, bowel movements can become uncontrollable, diarrhea can occur, as well as rectal bleeding. Type I diabetes is also an autoimmune condition that occurs when antibodies attack the cells that produce insulin in the pancreas. Thyroid diseases are also in the autoimmune class. Grave’s disease, also known as hyperthyroidism, is when the antibodies produce excess amount of the thyroid hormone. Hashimoto’s has the opposite effect, taking place when the antibodies destroy the cells that produce the thyroid hormone. Lupus is when the antibodies attack different tissues in the body such as the lungs, joints, and kidneys.
There are different steroid drugs and medications to suppress these conditions. Many of the symptoms overlap so diagnosis can be difficult as well as treatment. Blood testing is the most informative tool a doctor can use to help address the pain. The idea is to suppress the overactive immune system. Living with an autoimmune condition can be debilitating, so seek treatment, practice self-care, and do all that you can to keep yourself in the best health possible at all times.