When your muscle suddenly becomes hard and tight or you feel a quick sharp pain in the calf, a muscle cramp has struck. It can happen while in motion when out for a run or even during a night’s sleep. This type of involuntary contraction is a spasm we would rather forgo. Without warning, the onset of a “Charley horse” (cramp that occurs in the calf area), is marked by temporary pain that we want instant relief from. Cramps are never fun to endure, and one just has to breathe through it, stretch, and massage out the area until alleviation kicks in.
There are a number of triggers that can cause muscle cramps. In order to avoid future spasms, knowing the causes becomes important. A cramp can be the result of poor blood circulation. Exercise related stress can bring on a cramp. Being dehydrated or deficient in magnesium and/or potassium, can be causes. Hot temperature is also a culprit, especially when being active. Not stretching enough can also lead to cramping. There are also medications that can lead to cramping. These include diuretics, certain Alzheimer’s medications, statin medications for cholesterol, as well as some osteoporosis and high blood pressure medications. Nerve compression can also cause a pinch that produces a cramp. Muscle mass lessens with age so what muscle is working may be more stressed than normal and overworked much more easily which can cause cramping. Muscle cramps are common during pregnancy as the body is undergoing a lot of changes. Certain medical conditions like diabetes, liver, or thyroid disorder can also heighten the risks of cramping.
Prevention includes staying hydrated, properly stretching, and making sure to eat healthy foods with nutrients. These include vitamins, minerals, potassium, and calcium. Potassium is found in many choices including vegetables, bananas, berries, potatoes, melon, citrus, meat, fish, and milk. Caffeine found in coffee, soda, and other beverages does affect fluid hydration in the body so be sure to replenish with water. Exercise and activity that lasts over 60 minutes can lead to glycogen depletion which can lead to fatigue which can lead to cramps.
Although only a temporary sensation and typically harmless, an unexpected bout of pain never feels good. It is important to seek a doctor’s help if these cramps are reoccurring or persistent. A nutrient imbalance may not be readily noticeable. Finding the cause can help avoid future incidences. Muscle cramps happen to almost everyone, few and far in between, but when they strike, they aren’t forgotten. The healthy folks of Bonsall and Fallbrook know that less is more when it comes to “Charley horses”.
Yogurt is the result of bacterial fermentation of milk. This bacteria is called yogurt cultures. The fermentation of lactose produces lactic acid which is a milk protein. This milk protein gives yogurt both its taste and texture. Cow’s milk is the most popular dairy source used for yogurt production since it the most readily available. However, yogurt can also be produced from the milk of a goat, buffalo, camel, ewe, or yak. Each type of milk produces different results and it also depends if the milk is pasteurized, raw, or homogenized. Most people eat yogurt as a dairy snack, with breakfast, dessert, of anytime of the day because they like the taste. There are many good reasons to like yogurt.
Yogurt is filled with vitamins. It contains potassium, riboflavin, iodine, zinc, vitamin B12, vitamin A, and vitamin E. it also contains vitamin C which could help induce weight loss. Vitamin C tells fat cells to create less cortisol which is the hormone related to belly fat. This means that yogurt can help the body burn fat versus store fat. Yogurt is also filled with the good bacteria our digestive system needs. It contains active live cultures and probiotics. Low fat dairy products can also help lower blood pressure. Yogurt contains protein which helps a person feel satiated and fuller longer. Greek yogurt is especially high in protein. Specifically, for those who exercise, protein is important because it contains amino acids which can help muscles recover post-workout. The calcium in yogurt is great for bone health and strong teeth. Some yogurt types contain more than half of the daily requirement amount. The combination of calcium and Vitamin D can also help ward off osteoporosis.
All of these incredible health benefits certainly depend on the type of yogurt being consumed. Adding yogurt to one’s regular diet can be great, but reading labels is always necessary. One should consider the calories, fat, and sugar content. There are brands that add different fruits and preservatives that can almost make yogurt more of a dessert than healthy option. Many reduced fat and low fat options are packed with artificial sweeteners. Yogurt can also be used as an alternative to mayonnaise, to add thickness to salad dressings, or to replace sour cream. There are so many flavors and plain flavor can be used for many purposes. One has to of course be able to handle dairy. Yogurt is a great tool for someone making healthy lifestyle choices. Find the type right for your body, waistline, and taste buds and see how much it can help you.
I’m not talking about the kind at the end of a paper or book. I’m talking about your body part the appendix, which the thin 4-inch tube at the junction of your small and large intestine located in the lower right abdomen. Some say it has no purpose. Others say it is the storage unit for the good bacteria of our digestive system, coming to the rescue after a bad bout of diarrhea. For whatever reason, the good old appendix has stayed with us through evolution.
When the appendix is removed, well nothing happens. We only notice this body part when it has to be surgically removed due to appendicitis. The appendix really only gets attention when it becomes inflamed or infected and needs to be taken out. When a person is experiencing pain to the lower right abdomen, nausea, and vomiting, antibiotics won’t always do the trick. This leads to a surgery called an appendectomy. Without surgery, the appendix can rupture. Luckily, minimally invasive procedures are being used that help with quicker recovery, less time in the hospital, and best of all… less pain. Chances are slim of this occurring in the body. In fact, males are only at 8.6% risk and females only at 6.7% of contracting appendicitis. Having a low functioning immune system is a probable cause of having this and sometimes drinking contaminated water can be the culprit.
The downside of the appendix is that is can be a store house of tumors with cancer. This is another reason for removal. After an appendectomy, the chances of having Parkinson’s disease later on in life does increase.
So all in all, the appendix is sort of like that ugly vase your great aunt Suzy gave you that is sitting on the table that serves no pretty purpose. It is just there and probably would be better served to be removed from the setting. In the meantime, no harm no foul. But then when it shatters it’s time to clean it up and finally get it out of the house. The appendix is an interesting part of our body due to its “serve no purpose” nature. Since I’ve been working on my Doctorate, anatomy has been ever so prevalent in my life. The appendix is an easy one to remember thank goodness. A fitness journey must go on, with or without that appendix. I’ll never forget the time one of our FIT family members vomited during a workout. That was her appendix…. yep removed and back to workouts the next week.
What’s breakfast without cereal when you were a kid?? Super convenient and taste bud pleasing, but is cereal actually healthy?? Cereal does come from processed grains. How cereal is made is highly processed starting with processing the grains into flour, then adding sugar and water, undergoing high temperatures to shape the cereal, and then drying out the product into the final shapes. Nutrients are added, hence many of the labels stating fortified with vitamins and minerals. This crunchy food is typically enjoyed with milk or yogurt in puffed, flaked, or shredded form.
The major trouble that comes with cereal is the added sugar. Consumers are often misled by false claiming labels. You have to read the nutrition facts, not the claims that say they can lower cholesterol or help fight diabetes. The next problem with cereal is that most people eat well over one serving at a time. Most cereals abide by ½ cup to 1 cup per serving with around 200 calories. However, a “bowl” of cereal is much more than this amount. Many cereals also contain refined grains, so it is important to find those that are whole grain so that more of the nutritional value is intact. To help out, always look for cereals that contain at least 5 grams of fiber per serving. Another worry with cereal is that it can pack on the sodium. Therefore, between the added sugar and sodium, it’s no wonder we want to keep adding more and more to the bowl if there is milk left. Some cereals contain up to 500 mg per serving. When it comes to sugar, some cereal equates to eating cookies. Cereal also does not contain much protein at all, which means it doesn’t necessarily keep you satiated unless of course you eat a large quantity of it.
There are close to 6 million types of cereal. There are many crispy and crunchy brands. Cereals is quick and easy, and of course has a longer shelf life than eggs and toast since it is a highly processed food. There are also hot cereals such as oatmeal and grits. All types of cereal either come in corn, wheat, or rice form. This ready to eat packaged option makes the morning routine much easier to manage. The worst types of cereals are those made for children and they can contain up to 50% sugar. The packages only claim the good qualities, but it is important to read further into your selection. All of the colors and shapes make cereal fun and attractive. Even in adulthood we can be nostalgic for a good bowl of cereal. For some, it’s a late-night snack too. Always read labels, always. Then make more informed choices because how you start your day can direct your energy, mood, and performance.
Developing in a unique way
Autism spectrum disorder (ASD) is a type of developmental disability that affects people in different ways. A person with autism will communicate, interact, and behave differently. There is not a single cause or single type of symptom which makes this disability very unique to each person. Symptoms also appear differently and can start as early as in the first few months or life or can start in early childhood. Most of the time, signs appear before age 1, and if not 80-90% of parents see the symptoms by age 2. The spectrum is also very wide. Some children also “out-grow” certain behaviors. Some children show very noticeable symptoms while others have very mild forms. The common denominator is the person’s ability to communicate and interact, which all ties into social behaviors. Social skill problems are the most common difficulty people with ASD have. Relationships are hard to handle.
Understanding diagnosis can be complicated. Certain signs to watch for include:
- Preferring to be alone.
- Disinterest in talking, sharing, or playing with others.
- Not understanding emotions.
- Avoiding eye contact and/or physical contact.
For 40% of autistic children, they do not talk at all. However, some do start to talk later in life and others (25-30%) do have language skills but then lose them. Trouble with language skills might include repeating the same phrase over and over (echolalia), trouble pronouncing, delayed speech, having a robotic voice, trouble staying on topic, and not responding to humor or sarcasm.
There are also tell-tale sign behaviors. Repetitive hand motions are common like flapping or twirling. Having routines and rituals are common and a person with ASD does not like these habits to be disrupted. They can become fixated on certain tasks or habits. Pacing or feeling hyper is common. Being extremely sensitive can be a trait or having aggressiveness. Clumsiness is also a behavior.
The key is early detection. Therefore, as a parent, be sure to take notice if your child has one of the following characteristics:
- Does not smile by 6 months.
- Does not coo or babble by 12 months.
- Cannot speak with single words by 16 months.
- Does not play or have imaginative qualities by 18 months.
Doctors don’t know what exactly causes autism. Genes seem to be the biggest culprit. There is not a lab test to diagnose ASD, rather, determination is based upon observed behaviors. Every child needs to have their regular check-ups with their pediatrician. It is in fact a fallacy that vaccinations can cause autism. Having a healthy pregnancy is important. ASD is a special condition that many people still grow up to lead successful lives with. Behavior is a learned trait, so with time ASD can be addressed with different therapies and with practice these actions become more and more manageable and controlled.
https://www.healthline.com/health/autism
https://www.healthline.com/health/autism-treatment
https://www.cdc.gov/ncbddd/autism/research.html
https://www.nimh.nih.gov/health/topics/autism-spectrum-disorders-asd/index.shtml
The 1970s introduced the exotic and interesting field of acupuncture to the world of medicine. Yet, this needle practice has been around for thousands of years in Chinese medicine. I have me a number of clients who use this form of treatment for various reasons, but have never fully understood the pros and cons. The fitness learning fanatic in me had to do some research.
The goal of acupuncture is to heal. And of course this approach is very controversial in terms of scientific backing of its effectiveness. Thus, “The traditional explanation for acupuncture’s effectiveness is that it modifies the flow of energy (known as qi or chi) throughout the body, but there is no scientific consensus that this is actually its mechanism of action” (https://www.drweil.com/health-wellness/balanced-living/wellness-therapies/acupuncture/). But the good news is that it has worked for many, and when researching this blog there aren’t statistics to show results. That debate may lie in Western medicine’s lack of acceptance of acupuncture.
Acupuncture is used for a number of reasons. Here is what I found, “The benefits of acupuncture can extend to a wide variety of conditions, from emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, irritable bowel syndrome). It can be beneficial for pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis. It can also be helpful in treating neurological problems like migraines or Parkinson’s disease, or as a rehabilitation strategy for individuals who suffered a stroke. Respiratory conditions, including sinusitis and asthma have been relieved with acupuncture, as have many gynecologic disorders and infertility. Acupuncture has also proved beneficial for reducing fatigue and addictions, and for promoting overall well-being (https://www.drweil.com/health-wellness/balanced-living/wellness-therapies/acupuncture/) .
There aren’t many serious complications from using acupuncture. Bleeding and soreness could occur from the points of insertion and needle manipulation. I can say that I can certainly get a tattoo but have a fear of trying this out. Sometimes traditional methods aren’t getting the job done, so acupuncture can become an option to remedy the problem. We want to be at peak performance on our fitness journeys so do what is best for your body to accomplish this. After all, science doesn’t indicate you FEEL.
We all hear of this cancer treatment, but what exactly does the process of chemotherapy entail?? Simply put, it is a way to kill cancer cells with drugs. Cancer cells grow and divide vary quickly, so treatment is a race against this spreading. Chemotherapy specifically targets the cells that do spread quickly. “Chemo” can work throughout the entire body, which is different from radiation or surgeries that can only target specific locations. The trouble is that chemo can also affect healthy cells too such as those of the hair, skin, bone marrow, and intestines. That is what causes the detrimental side effects of this treatment.
Although there may be side effects to this method, the goal of chemo is to either ease the symptoms, help control, or even cure cancer. It works to shrink the cancer-causing tumors, and to keep them from spreading, and to hopefully absolutely destroy the cancer cells. Many times, doctors combine chemo with another form of treatment. It can be used to shrink cells prior to radiation treatment (using radioactive particles to kill cells), after a doctor removes a cancerous tumor, or in addition to vaccinations and antibodies that work to kill cancer cells. Chemotherapy has the ability to make other treatment forms more effective.
Chemotherapy varies from person to person. Factors to consider include the type of cancer, the way your body responds, how far along the caner has gotten, and what the ultimate goal of the treatment is (shrink, cure, ease pain). Sometimes chemo is administered in cycles that allow the body to recover between treatments. A person might do chemo for one week then take a three week break before returning for more. Treatment can be done via injection to a major muscle such as the thigh, hip, or stomach. It can come in oral form or even topical. Intravenous (IV) is also a method which goes directly to the vein. Intra-arterial (IA) is when it goes directly to the artery. Intraperitoneal (IP) is when it goes directly to peritoneal cavity which includes the liver, intestines, stomach, and ovaries.
Most people feel absolutely worn out from this process. There are even certain laws that can help a person with their place of employment because working during treatment can become just too daunting. Health insurance is incredibly important to have for all of this. Chemotherapy is a difficult but incredible process that saves lives. Patience is key and having a network of support because the body is fighting to heal itself, renew itself, and make those most what it can do to keep the body alive and well. As the saying goes, if at first it doesn’t succeed, then try, try, try again and beat cancer once and for all.
Asthma: No breath of fresh air
Coughing. Wheezing. Tight chest. Shortness of breath. These are the common symptoms of the air restriction condition called asthma. When the bronchial tubes become inflamed, the airway tightens and can fill with mucus. People experience different symptoms at different times and can go a long period without “attacks”. Some people only have asthma during exercise, others only when they have a cold, and others when their allergies are heightened. Triggers can include dust mites, cigarette smoke, molds, pollen, animal dander, and pollen. Asthma is common in people who have low levels of vitamins C, E, and omega 3 fatty acids. Extreme emotional states can also bring upon asthma.
Asthma attacks vary in severity. During a mild attack, the airway will open up and alleviate normally within a few minutes or up to an hour. A serious attack may require immediate emergency medical attention. An attack becomes especially dangerous when the lips start to turn blue and speech is difficult. Prevention of an attack is key as one starts to learn their body’s warning signs. Early warning signs include feeling short of breath, losing your breath quickly, coughing bouts (usually at night), mood changes, feeling more tired than normal, allergy symptoms such as a runny nose or sneezing, or when a peak flow meter reads low lung function (less than 50%).
Asthma affects up to 12% of children which makes it the leading chronic illness for young people. This number seems to be on the rise (the causes are unknown).
There are treatments for short and long-term relief. Most people with asthma can use an inhaler which serves as an anti-inflammatory. This is a type of steroid to reduce swelling and the build-up of mucus. Bronchodilators can help relax the muscles around the airway. Most people take these in the inhaler right before exercise. This can help reduce the likelihood of exercise-induced asthma. However, this is not to be used daily. Some people have difficulty using inhalers, such as children. For these people an asthma nebulizer can be used. This is a machine with a mouthpiece or that has a mask which can help the medicine be better inhaled.
The exact cause of asthma is unknown. The exact cure for asthma is also unknown. Learning what triggers an attack can be a learning process for someone. However, asthma should not deter someone from being physically active. Exercise indoors if air quality is poor. Always bring your inhaler. Don’t let your emotions get the best of you. Uncontrolled crying can impede breathing. Be sure to stop activity when you feel short of breath abnormally (not just from increasing your heart rate). Ask your doctor to help test you to discover what sets off your airways obstruction. When it comes to your health, inhale positivity and exhale negativity. Don’t let any obstruction get in the way of your progress.
Pickles are a food that people either love or hate. Some can eat them straight out of the jar. We hear about pregnant women craving them. Besides their high sodium content, there are actually health benefits to eating these cucumbers.
Pickles contain antioxidants, the same type that are found in many fruits and vegetables. These help us fight free radicals, which are chemicals found in the body that are linked to both heart disease and cancer. In fact, pickling raw foods can help preserve their antioxidant power. Pickle juice has been used to aid muscle cramps. Studies have shown that 1/3 cup of pickle juice works better for muscle cramp relief than the same amount of water. The vinegar in pickles helps stop nerve signals that form muscle cramps. Pickle juice has also been used to help treat restless leg syndrome. Pickle juice has been shown to help reduce the twitching and jerks, and of course cramping.
This same vinegar in pickles also helps with digestion. Vinegar slows the growth of bacteria and when fermented foods such as pickles are left immersed long enough, they grow probiotic bacteria. Because pickles contain probiotics, they can also ward off yeast infections. Pickles promote the good bacteria for our gut. Because of this trait, pickles may help prevent spleen cancer. Pickles have also been linked to lowering blood sugar. Studies have shown that persons who consumed white bread, but consumed vinegar as well (such as pickles), experienced less blood sugar spikes. Pickles also contain Vitamin K. We need this vitamin to help prevent blood clotting and to help with wound healing. One cup of pickles contains the 1/3 the amount of daily recommended Vitamin K for women and 1/5 for men. Pickles are also high in Vitamin A. This helps the cells grow properly. One cup of pickles contains 10% of the daily recommended amount of Vitamin A for women and about 7% for men. This Vitamin A is also good for our vision. For those pregnant women that crave pickles, this is because they help ease the symptoms of nausea.
The truth is that eating more than a cup per day of pickles is not recommended because of their high sodium content. They’re diet friendly because they only have about 7 to 10 calories per slice, however, the sodium can negate this once vegetable (cucumber). There are about 300 grams of sodium in the typical pickles slice, which is about 14% of the daily recommended intake. Some brands do carry lowered sodium options for those paying attention. Pickles are full of flavor, crunchy, and a great addition to so many dishes. The benefits are there, but like most foods we enjoy, there is always a catch to maintain portion control.
Sugar. So good but so wrong. The past 30 years we have seen the obesity rate rise to 600 million people here in America and 347 million people with diabetes. Wow. A really great documentary on Netflix called, “Sugar Coated” (2015), disclosed sugar’s evils and exposed the food and health industry’s role to have us eat it.
Dr. Robert Lustig is a big advocate for sugar change, and as a result may not be so popular among his medical colleagues. The problem is that one cannot definitively say that is sugar that is causing obesity or all the diseases. The evidence is ambiguous. Lusting is up front and blunt about the subject. Sugar makes people happy so to talk poorly of it can upset some, especially those who love it. Sugar means affection to some and it’s given to kids. Imagine a 1-year old’s birthday party with no cake. So when Dr. Lusting says sugar is toxic, which he does in his book, Fat Chance, not everyone wants to agree. He goes so far as to say children should be “carded” for Coke, meaning mom and dad have to buy it if they want it.
But sugar consumption has increased by 46% in the last 30 years, so someone has to say something. What does this mean?? It’s the food we are eating now. Food is making us sick. 74% of packaged foods have added sugar. There are 56 different names for sugar so it’s easy to hide this in the ingredients on the nutrition panel. Some of those are agave, malt, and cane. They said everything in moderation is okay. Well if the guidelines say 6-9 teaspoons and the average American consumes 19.5 teaspoons per day, obviously sugar is being consumed in excess. This causes the liver and pancreas to work extra hard. Sugar is composed of glucose and fructose. The body metabolizes glucose all over, but only the liver and pancreas can process fructose, which is what people are having in excess. The liver and pancreas are so overwhelmed that they convert the extra to fat.
The 1960s introduced the concept of dieting. Women soon fell in love with Diet Coke. The sugar was replaced with chemicals so one advertisement went so far as to say that a Diet Coke has as much sugar as eating half a grapefruit. The argument is that it’s all about calories in versus calories out, regardless of what you are eating.
Sugar is a cheap ingredient and it takes good. Once you have it, your palate craves more. It’s a conflict of interest for sure. The food and health industries make money when waistlines are on the rise. Food has lost its true purpose of nourishment. On your fitness journey, sugar is a “sometimes” food, but again know yourself and what you can tolerate to keep sustainable lifestyle choices. Moments of sugar weakness can come and go so keep those goals a priority when it comes to what you put in your mouth.
Sugar Coated (2015) by Michele Hozer