REPORTING POINT 07-03
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
LIQUID OR SOLID? - many health food stores and websites are touting the benefits of the liquid form of vitamins instead of pills, claiming that the liquid form is better absorbed and more available to cells. According to Dr. Richard Herrier at the University of Arizona’s College of Pharmacy, there is no evidence that vitamins and minerals in liquid form are superior. For one thing, just because they’re liquid does not necessarily mean they are better absorbed. The acidity of the stomach dissolves most tablets so there is no reason to pay extra or expect extra benefits from liquid vitamins. Plus, there is no way to know if the liquid supplement is the equivalent of the tablet form. The only reason to take a liquid is if you have a hard time chewing or swallowing a tablet. Pediatricians also prescribe them for infants.
Dr. Loyd Allen, editor of the International Journal of Pharmaceutical Compounding, adds that though some liquid vitamins are well formulated, others may not be as stable. In pill form, vitamins have a longer shelf life. Liquid vitamins are also more likely to contain sugar or other ingredients to disguise a bad taste.
When shopping for vitamins, look for “USP” on the label. This means the product should meet the standards of the U.S. Pharmacopeia, including one for disintegration. Most brand-name vitamins aren’t labeled USP, because the manufacturers prefer to guarantee the products via the brand names. Generic or store brands are more often labeled USP, and are cheaper anyway.
Another alternative is powdered vitamins, but they are less convenient that pills and provide no extra benefits. University of California Berkeley Wellness Letter 11/02.
TOSS A “GRENADE” ON CANCER - within just a few years, doctors may not have to remove a tumor-riddled organ or inject a person with chemicals to battle cancer. Researchers at Johns Hopkins Medical Institute say a new antitumor treatment called a “cancer grenade” may soon be able to kill cancerous cells without damaging the cells around them. To set off the “grenade”, physicians inject the cancerous cells with a gene from the germ that causes the disease diphtheria. Once the gene enters the cell, it initiates a self-destruct signal and kills the cell without damaging the nearby healthy tissue. Men’s Health 6/02.
REPETITIVE USE INJURIES - injuries to tissue, whether it is overload to muscle or to bone or some connective tissue around the muscle or joint, are classified as repetitive stress injury, repetitive stress syndrome or cumulative trauma disorder.
In their simplest form, repetitive stress injuries in the gym are caused by a drastic increase in exercise intensity, duration or frequency. This is often seen in weekend warriors or in newbies just starting a sport or training regimen. Despite good intentions, they risk eventually temporary or possibly permanent injury requiring a physician’s assistance. Overuse injuries present themselves in different ways. Broken bones, torn, tendons, ruptured muscles and the like are possible, but repetitive strain tends to show up as less severe but equally disruptive ailments, such as tendinitis, bursitis, and stress fractures.
A sore, achy feeling is a common first indicator. The joint may be swollen, tender or feel hot. Discomfort usually occurs during or immediately after a particular movement, but as the condition worsens, pain may arise at any time, even when you are asleep. Other signs of injury include decreased strength, fatigue, tingling or numbness, loss of joint mobility and reduced coordination. Some repetitive use injuries include:
Tendinitis - the inflammation of the tendons, the tough, elastic bands of connective tissue that attach muscle to bone.
Tendinitis of the shoulder, particularly the rotator cuff, is prevalent among swimmers and athletes who perform repeated overhead motions.
Tennis elbow refers to tendinitis of the posterior (outside) of the elbow, typically caused by bending the wrist backward, while golfer’s elbow affects the anterior (inside) elbow. Runners often experience tendinitis of the knee (when overuse causes the patella to move up and down outside its normal groove), the Achilles tendon (due to uphill or downhill running) or the plantar fascia (caused by repetitive heel striking).
Bursitis - the inflamation of the bursae, which are fluid-filled sacs strategically positions to reduce friction throughout the body, particularly in the joints. Bursitis is attributable to overuse, infection or arthritis. It is impossible to make the distinction between bursitis and tendinitis without getting an MRI or doing an arthroscopy - unless you can see the inflammation in the bursae or damage to the tendon - you cannot tell which type of injury you have suffered.
Stress fractures - partial fractures, often hairline cracks in the bone, caused by repeated stress. They occur throughout the body, but are most common in the lower extremities, mainly the tibia and fibula bones of the ankle. Pain in the lower leg, especially from running, can also be attributed to shinsplints, which is an inflammation of the muscles that attach to the inner aspect of the tibia. Many stress fractures will not show up on an X-ray, so a bone scan might be necessary to detect a stress fracture.
As many as half of all exercise injuries result from overuse, reports Clinics in Medical Science. It is not always an overly ambitious workout that gets you into trouble. Often repetitive type injuries may be caused by other factors such as technique, muscle imbalance, anatomical factors, or equipment.
Technique is very crucial to remaining injury-free. Faulty technique may result in a buildup of microtrauma and strain over time.
Imbalance occurs in joints when opposing muscles - the quads and hamstrings for the knee, the triceps and biceps for the elbow - are not developed evenly. When one group gets trained significantly more than its antagonist, the resulting imbalance can cause undue joint strain.
The same is true of a muscle that is too tight or too lax. Either condition changes the mechanics of the joint and the way the muscles move it. Tight muscles are more prevalent, underscoring the importance of warming up, cooling down, and stretching daily.
If an injury is unresponsive or lingers, visit a sports-medicine specialist. If the problem persists more than two months, go to an orthopedic doctor. An MRI may be required to determine the extent of the injury.
A minor tear will heal over time given adequate rest, but a full tear will only get worse, causing a decrease in performance and degradation of the injured tendon. More often than not, an injury can be addressed without surgery, but if the tissue has been stressed where something is torn, as in a torn rotator cuff, then surgery may be necessary.
Assuming surgery is not required, the physician will likely prescribe some combination of rest, ice, drugs, and therapy. Medication normally consists of anti-inflammation drugs, but may include steroids, such as a cortisone injection. Therapy generally entails exercises for flexibility as well as muscle strength and balance, and often involves ultrasound or similar treatments. Physical therapists may recommend elbow or knee braces, shoe orthotics, heel lifts or other devices to speed recovery and correct mechanical deficiencies.
Prevention is the best strategy for longevity. If your muscles are sore or tired, perhaps the body needs rest. A short break or a decrease in training volume can help fend off many injuries. If a problem persists, seek medical attention.
Many exercise therapists believe that the foundation for injury prevention happens in the gym, not on a court or playing field. Taking the time beforehand to do the appropriate flexibility and strength-training exercises specific to your activity, rather than using your sport to get you in shape - i.e. - you shouldn’t play your sport to be in shape; you should be in shape to play your sport. Men’s Fitness 8/02.
BRAVE NEW WORLD - a new coating being developed by USDA researchers in California not only keeps fruit and vegetables fresher longer, but can also make them taste better and improve their nutritional value. The film can be made from either pureed broccoli, peaches, carrots, or strawberries. It is completely edible and works by sealing food away from the air, thereby extending its shelf-life. Men’s Health 6/02.
CHECK YOUR NECK - if strokes run in your family, consider having an MRI to check your neck. A recent University of Washington study of subjects with severe atherosclerosis (hardening of the arteries) found that magnetic-resonance imaging may be able to detect dangerous clogging in the neck that can trigger a stroke. To date, this is the most effective method found for detecting unstable plaque within the arteries in the neck. Plaque deposits can significantly increase the risk of stroke - but early detection allows doctors to prescribe medications that reduce deposits and decrease the risk of a large blockage coming loose and causing a stroke. Men’s Health 6/02.
“FAUX” CRAB - the “imitation crab meat” used increasingly in seafood salads and salad bars is a good food, rich in high-quality protein, and with 75% less cholesterol than most shellfish. But if you are looking for heart-healthy omega-3 fats, it is a poor choice. Since it has very little fat, it has virtually no omega-3's. It is also usually high in sodium. This fish product is usually made from Alaskan pollock, which is ground up, washed, and strained. Salt, sugar, and other flavors may be added, as well as binders, like egg white and starch. Once it has be flavored and cooked, this fish paste can be shaped into fish balls or something that looks and tastes like crab, shrimp, or scallops. Since it is precooked, it is not as perishable as fresh fish. University of California Berkeley Wellness Letter 11/02.
SPOILED FOOD INDICATOR - ever had the experience of grabbing a glass of milk from the ‘frig to discover it had gone really bad? That may soon become a thing of the past as a new label will soon be placed on packages of perishable foods. The Vitsab stickers are filled with an enzyme solution that reacts to temperature and time, gradually changing colors as the refrigerated food is exposed to harmful conditions - a green circle means the food is fresh, yellow means it should be discarded. These stickers should be available one milk, meats, and produce sometime this year. Men’s Health 7/02.
ANOTHER GREEN TEA BENEFIT - besides all of its cancer-fighting properties, Canadian researchers have discovered that green tea may help fight bad breath.
When compared to parsley, mint, and chewing gum, green tea was the most effective at reducing the bacteria that cause bad breath. Men’s Health 7/02.
