Wei Fit or Wei Injury

Wei users were at increased risk of shoulder, ankle, and foot injuries as compared to those who played more traditional video games. The main recommendation of the study was “younger children under the age of 10 should be supervised while video games are being played to prevent bystander injuries, which are more common with interactive games."

Read more…

Waist Size and Diabetes

American adults have larger waists than their British counterparts, which can account for their significantly greater prevalence of type 2 diabetes, a study suggested. The sole factor that helped explain the diabetes differential was waist circumference, according to the researchers.

Key point - fat cells deposited in the viscera are distinct from those found elsewhere.

"Central fat cells have a higher turnover rate of triglycerides and produce more proinflammatory and metabolic markers," the researchers explained.

In addition, these cells draw free fatty acids to the liver, which can further contribute to insulin resistance and ultimately, to diabetes, according to the researchers.

Read more…

Get Sleep, Get Lean!

“Middle-age, overweight patients who slept 8.5 hours burned more fat than those who slept just 5.5 hours, according to Plamen D. Penev, MD, PhD, of the University of Chicago, and colleagues, who reported their findings in the Oct. 5 issue of the Annals of Internal Medicine.” Participants in the sleep deprivation group were hungrier and expended less energy to compensate for reduced sleep.

Interestingly, the hormone ghrelin was found to increase in the sleep deprived participants. Ghrelin is a hormone produced in the stomach the function of which is to tell the brain that the body has to be fed. Ghrelin levels increase before eating and decrease after. 

Read more…

Orthopedic Surgery Risk – Low Vitamin D

"A high rate of inadequate vitamin D levels in patients undergoing orthopedic surgery puts patients at risk for complications." "This study should serve as a wake-up call to orthopedists that vitamin D deficiency is widespread, not necessarily tied to age, sex, or background, and screening for it should be part of routine pre-surgical care for adults." 


Read more...

Vitamin D

On Wednesday, I attended a lecture at the FDA by Michael F. Holick, PhD, MD, Professor of Medicine, Physiology and Biophysics, Director of the Vitamin D, Skin and Bone Research Laboratory, Boston University Medical Center. WOW! What a lecture. Here's the bottom line. START TAKING VITAMIN D TODAY! Dr. Holick recommends 3000 IU per day. Vitamin D deficiency is the most common medical condition wordwide. 

In summary:

1. Every tissue in the body has vitamin D receptors and 2000 genes are controlled by vitamin D.

2. If you live north of Atlanta, you cannot absorb any vitamin D from the sun in the winter months.

3. In Spring, Summer, and Fall you must get sun between the hours of 10 am and 3 pm to absorb vitamin D. You need 1 minimum erythemal dose (MED) of sun. 1 MED is the amount of time it takes you to get red when exposed to the sun. If it takes you 20 minutes to get a little red, stay out for 20 minutes BEFORE PUTTING ON SUNSCREEN! 30 SPF sunscreen decreases D production by 99%! A recent study showed that 87% of Australian dermatologists were vitamin D deficient.

4. You cannot get enough vitamin D from eating food. High vitamin D foods are mushrooms and oily fish (farm raised salmon have no D!). Milk has only about 100 IU of D in an 8 oz glass.

5. If you are obese smoke, are older than 50, take anti-seizure medication, or take anti-inflammatory medication, you have a very high likelihood of vitamin D deficiency.

6. It is not necessary to get your levels checked before you start taking vitamin D. You should get your levels checked as part of your annual physical blood work. If your doctor does not do this or won't do this - GET A NEW DOCTOR!

7. Your levels should be above 30, better if over 50. Over 100, even as high as 200, is still safe!

8. Vitamin D toxicity is EXTREMELY rare. You cannot get vitamin D toxicity by staying in the sun. You would have to ingest 10s of thousands of units per day for many months and still probably would not reach toxic levels. 

9. Vitamin D deficiency put you at risk for bone fracture, requiring a C-section (400% increase risk), failure to thrive (infants), osteoporosis, osteomalacia (softened bones), muscular aches and pains, MS, getting the flu, cardiovascular disease, heart failure, arteriosclerosis, heart attack (100% increase risk of dying), metabolic syndrome, diabetes, dementia, and dying (7% increased risk).

So what are you waiting for! Many of you use very poor quality and expensive D supplements you have purchased as the grocery store or vitamin store. I have done the research for MYSELF and MY FAMILY. Order Here!

Age is a case of mind over matter. If you don't mind, it don't matter, Satchel Paige

SO, HOW OLD IS OLD?In 1900 people were considered old in their 40s; in 1960 people seemed old in their 60s; but today many do not feel old even in their 80s! The oldest Olympic medallist (a rifleman) was 72. There are many professional athletes playing into their 40s.
The bad news is that there are the key physiological changes with age that have an impact on our sports performance. The good news is that with proper training these changes can be mitigated to a large degree. For those of you who have never done a proper strength and conditioning program and diet and nutrition program there is even better news; your performance can be better than it has been in decades!

The bad news first:

Here are some of the physiological changes that occur with age:
1. Body fat percentage can increase from 12% - 16% to 19% - 26% by age 60-70 (in men) IF we do nothing about it.
2. Muscle mass: we experience a 10% decline in muscle mass between the ages of 25 and 50 and a further 45% shrinkage by our 8th decade (about 7 pounds of muscle per decade) IF we do nothing about it. We also lose about 40% of the total number of muscle fibers by age 80 (there is nothing we can do about that) and growth hormone production diminishes (we CAN do something about that).
3. Muscle power decreases by 3.5% per year and muscle strength decreases by almost 2% per year IF we do nothing about it.
4. Height can decrease by about 1cm per decade after age 40 mostly due to the lose of fluid in the discs of the spine. We CAN slow this process down dramatically!
5. Maximum heart rate declines by some 40 beats per minute between 20 and 60 and the heart muscle (myocardium) decreases in size as well.
6. VO2 Max or the maximum volume of oxygen that the body can consume during exercise diminishes by 30% - 40% by age 65 IF we do nothing about it.
7. And maybe the most important change or certainly the one we FEEL the most is the loss of elasticity in the skin, ligaments, tendons and muscles. Joints become less flexible, full range of motion more difficult and stiffness ever more apparent. And we can CERTAINLY do something about that!

30% - 50% or more of this physiological deterioration is the result of detraining (decreased or no exercise) and poor diet and nutritional habits. To stay fit, healthy and even improve our athletic performance, we must train our bodies safely and proper by combining a strength and conditioning program with a healthy diet and some important supplements. The good news will be reviewed in the next article.

Now, the good news:

Strength training is crucial to combat the increase in body fat and loss of muscle mass, power and strength. Strength training should be performed at least 2 times per week leaving at least 48-72 hours between workouts. (Note: More advanced weight training may be performed more frequently and with less time between workouts). You must pick exercises for each of the body parts: legs (calves, front thigh, rear thigh), abdomen, back, chest, shoulders, arms (biceps, triceps). Don't neglect any body parts - this will lead to imbalances in your body. Proper technique is very important - I have had too many patients come to me due to injuries caused by poor technique. Buy an anatomy book and learn the names of the muscles and what they do. This will be extremely helpful in learning how to do your exercise properly.

A quick note on machines vs. free weights. Machines can be beneficial for rehabilitation purposes when the stability of an area is in question and the stress on the area needs to be controlled. The down side of machines is that they allow movement in only one plane of motion and do not require your body to stabilize during the movement. For example, performing a machine chest press does not engage the muscles required to stabilize the entire body as with free weights. If performed with dumbbells on a stability ball, a chest press becomes a full body workout requiring the contraction of the feet, leg, thigh, abdominal, lower back, gluteal, upper back, and neck muscles as well as the chest and triceps muscles. Some machines can actually cause injury like the lower back machine in which you sit and push backwards against a pad. Research has shown this movement to be damaging to the spinal discs. This machine, often recommended as part of rehabilitation for the lower back, may eventually cause a disc herniation!

Aerobic conditioning is the next part of the puzzle. Getting your heart rate into your target zone for at least 20-30 minutes at least five days per week is a must. This will enhance your overall cardiovascular conditioning. The target zone is most easily determined by taking 220 - age= maximum heart rate. Multiply this number by 60% and 80% and this will give you your target range. Check online for target heart rate calculators that use more accurate equations. Learn to take your pulse or just buy a heart rate monitor. These monitors come with a watch and a strap that goes around your chest and sends a signal to the watch. Many of you may jog, walk on a treadmill, use an elliptical machine or ride a bike to build your conditioning. However, softball requires sprinting. This must be trained and practiced as well and is a totally different type of fitness. Believe it or not, speed can be taught! Come on over to Velocity Sports Performance and we can improve your sprinting technique.

Flexibility is the next component and for many of you may be the most important one. As we age, our tissues lose elasticity and we lose flexibility. However, if we practice different stretching techniques we can not only regain flexibility, but also become more flexible than ever. I will simply the discussion by suggesting two books, Stretching, by Bob Anderson and The Whartons' Stretch Book, by Jim and Phil Wharton. Stretching is a great review for the beginner and reviews static stretching. Static stretching is very effective at lengthening the muscles. Static stretching should be done A FTER playing sports. The key to effective static stretching is to breathe slowly and not force the stretch. Stretching is not a time to practice NO PAIN, NO GAIN. The Whartons' book reviews Active Isolated Stretching, which is the type of stretching that should be done BEFORE playing sports and can be used as part of your warm-up. Active stretching not only prepares the muscles for athletic activity, but prepares the nervous system as well. Try it and you will see great results!

Balance is the last component I will discuss. Some of the most devastating injuries to the older adult are caused slips and falls. Good balance can not only help prevent this from occurring, but when combined with good strength and flexibility, enhance your agility for playing sports as well. Try standing on one leg (in a corner so you have two walls to catch yourself if needed). Is your balance better on one side than another? Work up to one minute on each leg. Once you master that, stand on one leg and play catch (catch the ball with two hands). Don't neglect this important part of fitness!

A review of diet and nutrition is a topic for another article but suffice to say, GET OFF THE SEE FOOD DIET! Fruits, vegetables, whole grains (NOT processed carbohydrates), and lean meat are the foundation of a good diet. Beneficial supplements are: a good multi-vitamin/mineral, glucosamine and chondroitin for arthritis, MSM (also for the joints), extra vitamin C, and omega-3 (fish) oils. ALWAYS check with your pharmacist to be sure there are no dangerous drug/supplement interactions!

So, how old would you think you were if you didn't know how old you are? 

Cycling Does Not Cause Bone Loss

Another great post by Dr. Gabe Mirkin  
During a six-day bicycle race, the bones of world class
bicycle racers become stronger (Physiologie Appliquée, Nutrition
et Métabolisme, June 2010). Bones are constantly changing.
Certain cells called osteoblasts take calcium into bones to make
them stronger, while other cells called osteoclasts take calcium
out of bones to weaken them. During the race, hormones produced
by osteoblasts to strengthen bones increased (osteocalcin
increased by 300 percent, and C-terminal telopeptide of
type I collagen increased by 43 percent).

The theory that cycling weakens bones flies in the face
of our current understanding of bone metabolism. Any force on
bones increases, and lack of force decreases, the rate of bone
formation (Medicine & Science in Sports & Exercise, November
2009). Astronauts in space lose bone because lack of force
blocks their ability to respond to Insulin-Like Growth Factor-1
that stimulates bone growth (Journal of Bone and Mineral Research,
March 2004). All competitive cyclists know that hammering on the
pedals while pulling up on their handle bars puts tremendous force
on every muscle and bone in their bodies, and this should
stimulate bone growth.

I cannot find any studies showing that cycling weakens
bones to increase fracture risk. Some studies show that
competitive cyclists have lower bone mineral density in their
spines than moderately-active, aged-matched men (Medicine & Science
in Sports & Exercise, February 2009; Osteoporosis International
Reports, August 2003). These studies have been interpreted to
mean that cycling increases risk for bone fractures beyond what
you would expect from just falling off the bike. Bone density
tests do not measure bones strength. They measure how much
bones block X-rays that try to pass through them. The only way to
measure bone strength is to see how much force it takes to break
a bone. 

The most likely explanations for broken bones in cyclists
are high-impact crashes and/or lack of vitamin D. I recommend
that all cyclists get a blood test called Vitamin D3 in December or
January. If it is below 75 nmol/L, they are deficient in vitamin D
and at increased risk for breaking bones. To prevent fractures,
they should do winter training in the southern sunbelt or take at
least 800 IU of Vitamin D3 per day.

A review of 12 controlled scientific studies showed
that oral vitamin D reduced non-vertebral and hip fractures in
patients over 65 years of age (Evidence-Based Medicine, October
2009). Blood levels of vitamin D below 75 nmol/L cause
parathyroid hormone levels to rise too high, which causes
osteoporosis. A main function of vitamin D is to increase calcium
absorption from the intestines into the bloodstream. When blood
levels of vitamin D fall below 75 nmol/L, levels of ionizable
calcium drop. This causes the parathyroid gland to produce large
amounts of its hormone. Higher than normal blood parathyroid
hormone levels take calcium out of bones to cause osteoporosis.
A woman's bones are strongest when she is twenty years
old. After that, she continues to lose bone for the rest of her
life, and for the first few years of menopause, the rate that she
loses bones more than triples. A study from the University of
Erlangen in Germany shows that vigorous exercise during the
menopause helps prevent osteoporosis (Archives of Internal Medicine,
May 2004). In this study, fifty women lifted weights in group
training sessions twice a week, and exercised by themselves twice
a week. They also took calcium and vitamin D. As their muscles
became stronger, so did their bones.

Sprint cyclists, and to a lesser extent distance cyclists,
have greater tibia and radius bone strength than controls, with
tibial bone measures being well preserved with age in all groups.
This suggests that "competition-based cycling and the associated
training regimen is beneficial in preserving average or above-
average bone strength surrogates into old age in men" (Medicine &
Science in Sports & Exercise, March 2009).