Minutemen Youth Wrestling

These weekly tips are provided to inform how to increase healthy living.

Dietary Supplementation

With so many different types of aids sold in the local supplement store, it is hard to tell what will actually help or hurt your performance and ultimately your health. This paper takes a look at some ideas that would be ‘snake oil’ sales folks may try to get you to buy.

First, the reasons any athlete may think to take dietary supplementation. Most folks try to supplement their diets with vitamins or minerals or other agents because of unbalanced-malnutritional diets. A balanced diet is essential for health, growth, and optimal performance. Other folks are simply trying to gain a physical or mental advantage in training and competition. Supplements do not replace a balanced diet as prescribed by the Recommended Dietary Allowances.

Some facts that your local dietary supplement store may not reveal are compelling. Studies have shown that the labeling on these products sold is not the truth. Because many of these ‘supplements’ are not foods or drugs (most vitamins & minerals are deemed safe), they do not have to pass stringent tests nor explain the adverse effects that the Food & Drug Administration (FDA) requires of all drugs and foods sold in the USA. The incredible claims of the products are: rarely based on scientific research or study; sometimes fabricated; and based solely on opinion.

There are several dangerous factors clouding dietary supplementation. Often times, athletes take these products without the testing or acceptance by the FDA. If this is true, the products may not be safe for one’s body. The FDA allows these products for sale without scrutiny because they are not foods or drugs. The problem arises when some of these products become harmful and lethal like ephedra, which is now illegal and banned by the NCAA & the International Olympic Committee because of many deaths. Without much needed examination, research, or study new dietary supplements can become serious health risks.

Taking agents sold at stores that may have misleading claims and distrustful labeling is another risk. Researchers have tested the amounts claimed on the packages in labs and determined the amounts were incorrect. Studies have also shown that some ingredients are not even listed. These findings are also compelling because banned or illegal substances maybe in the products and lethal amounts of ingredients in regard to false representation.

Recently, many legislators at the state and national levels have determined that it may be wise to treat all dietary supplements as foods or drugs. In this way, the FDA will analyze the agents like foods and drugs thus giving credibility to the labeling and claims. Now, the products may say just about anything and this appears unsafe and dishonest.

It may be prudent for all to have all dietary supplements evaluated by medical doctors or certified nutritionists or certified dieticians prior to consumption until the FDA regulates these products and deems them safe.

In this day and age of immediate gratification, it’s important to understand there is no 'magic pill' to make one quicker or stronger or smarter or healthier. Proper nutrition, exercise, training, & education are prerequisites that take time (as in months & years) and will not happen over night; this is the "recipe for success".

Suggested Reading

Doping in SportPDF

The Use and Testing of Performance-Enhancing Drugs in SportPDF

SSE RT #50: Herbal Supplements and Sport Performance
Performance Enhancing Drugs Essays at eNotes
DRUGS IN SPORT
Human Growth Hormone (HGH) is an anabolic hormone important for ...
Senate Majority Caucus Member
Guidelines on Dietary Supplementation PDF

Trans Fat

Trans fatty acid, also known as trans fat, may not be listed on food labels now but is linked to health risks. We will look at what trans fat is, how to detect it, and how it effects our bodies.

What is Trans Fat? These man-made fats are formed during a process called hydrogenation, which converts a relatively healthy, unsaturated liquid fat like corn oil or soybean oil into a solid one. Hydrogenation is done to preserve shelf life of fats and is more convenient for restaurants and food manufactures. Saturated fats are linked to heart disease, clogging arteries, and high cholesterol. After the hydrogenation process, unsaturated fats have similar health risks like saturated fats.

What foods have Trans Fats? Many foods have trans fat but you may be unaware because of the non descript nature of labels. Most food labels do not contain trans fat as an ingredient but do contain hydrogenated oil or partially hydrogenated oil in the ingredients and these may be trans fats. This is the main reason the FDA and other groups have been lobbying congress to get trans fat as a labeled item. Until the new rule will goes in effect Jan. 1, 2006, consumers will have to play close attention to labels and or call the company who makes the food to get more informed answers.

How can Trans Fat effect me? High concentrations of fats or trans fats in anyone’s diet may lead to heart disease, obesity, and other related diseases. Fats are also linked to sedentary activities and increased motivation to not exercise. The aforementioned information may be a deadly combination for anyone.

The Top 10 "Trans Fat" Foods:

Spreads

Packaged foods

Soups

Fast Food

Frozen Food

Baked Goods

Chips and Crackers

Breakfast food

Cookies and Candy

Toppings and Dips

Healthier choices at the supermarket

Limit or avoid both saturated and trans fats types of fat

Use nutrition labels to estimate the trans fat content in a product

Remember: Reduced-fat and fat-free foods will have virtually no trans fat in them

Look for the term "partially hydrogenated oil" on the package ingredients list

You can cook most of your foods to limit the amounts of fats and trans fats. Processed foods at stores, restaurants, and supermarkets tend to have higher concentrations of fats and trans fats. Some animal products have trans fats but they are not linked to health risks at this point.

Understanding how to read labels and making an attempt to be aware of foods with trans fats may help you avoid this unlabeled ingredient.

References

Jeanie Lerche Davis, Special Report: Trans Fats - The Top 10 Foods to Beware, July 10, 2003, WebMD Feature

Jeanie Lerche Davis, Special Report: Trans Fats - Follow These 4 Tips to Reduce Harmful Fats in Your Diet, July 17, 2003, WebMD Feature

Kathleen Zelman, MPH, RD/LD, Trans Fats: Just How Bad Are They?, 8/14/03, WebMD Live Events

Water or Sport Drinks

Fluid replacement is vital for athletes or anybody who is alive and breathing. This paper looks at fluid replacement to replenish the body.

Water. Water is most important for several reasons. For one, water is abound and around everywhere in the continental USA and in most cases is free. Experts believe water to be the most important nutrient to all bodies…second only to the air we breathe or oxygen. Some other important functions of water are that: it is needed to maintain homeostasis, it is the most abundant solvent or medium in the human body, it is important in regulating cell volume, nutrient transport, waste removal, and body temperature, & it is distributed both in intra- and intercellular compartments and accounts for up to 80% of our body weight at birth and up to 70% of our adult body weight.

People who work out and or lose water or sweat via workouts may need to replace more of this fluid. Researchers believe it depends on several factors such as climate, age, exercise level, and body weight to determine the appropriate amounts of water needed daily. For instance, if you sweat more profusely or more than someone older, younger, bigger, or smaller, you may need to drink more water. Two other examples are people exercising at high altitudes and people exercising at elevated or hot environments. These folks may lose more water via sweat thus requiring more water replacement. Every ones body is different, but all bodies need water.

Proper hydration should begin before you begin to exercise, while you are exercising, and after exercise is complete. Here are some suggestions:

drink 17 to 20 oz of water 2 to 3 hours before exercise

drink 7 to 10 oz of water 10 to 20 minutes before exercise

drink 7 to 10 oz of water every 10 to 20 minutes during activity

if you sweat heavily, you may need to drink more

Experts have not determined how much water everyone needs because everyone is different and several other factors. But, all of the experts suggest by the time you are thirsty due to exercising you may already be dehydrated.

Sport Drinks. There are several sport drinks that replenish the body with electrolytes. These drinks and others like them (read the labels to find what the drinks contain) are known to keep the body from overheating, much like water, and also supply the body with the electrolytes potassium, magnesium, calcium, and sodium to provide energy during intense workouts (water does not replace these energy sources). Sport drinks may be considered an enhancement over water as a body temperature regulator and fluid replacer for the aforementioned reasons.

It is interesting to note that most sport drinks, if not all, have flavors. This is done, perhaps, to make certain you drink the appropriate amounts of the drinks and or a marketing ploy. Sometimes, people drink till they are not thirsty which may or may not replace or hydrate the body fully. Most sport drinks with flavor tend to make folks drink more thus hydrating the body fully. Unlike most waters, sport drinks are not free.

Super Sport Drinks. Super sport drinks tend to add to what water and sport drinks already have. Some of the ingredients in super sport drinks may include: choline, creatine, protein, carbohydrates, & antioxidants (again, it is important to read the labels). Most of these drinks are designed for endurance athletes or sports they may perform for hours on end. The body tends to lose more energy and other nutrients when workouts are longer or of the endurance nature.

Super sport drinks are also known to help muscle recovery. Soreness that results from overuse of body or muscles may be relieved if super sports drinks are employed within half an hour after intense exercising.

Fruit Juices. Fruit juices are fine for dinners and or snacks. But, fruit juices are typically over concentrated with carbohydrates and sugars and thus may not be suited ideally as a fluid replacer before, during, or after exercising. The high levels of sugars and carbohydrates may trigger an upset stomach or a laxative effect in your body. This may work against your body and dehydrate you further or make your stomach have severe pains.

Caffeine Drinks. Drinks like coffee or colas may not replace fluids in the short or long run. In fact, these drinks are known to be diuretics and can even have a laxative effect too. Although most of these drinks are water like and water is the main source of fluid in them, they appear to do more damage as a fluid replacer. Caffeine drinks also do not replenish any of the electrolyte stores the body loses during sweating.

Understanding why & how fluid replacement may enhance your workouts is important. This paper briefly alluded to suggestions that may help you on your quest to effectively and efficiently replenish your body with fluids.

References

Jeanie Lerche Davis, Sports Drinks Go Way Beyond Gatorade, April 19, 2002, WebMD Feature Archive

Daniel DeNoon, How Much Water Do You Need?, Feb. 27, 2004, WebMD Medical News

Elizabeth Somer, Water, Water, What's the Deal?, 2001 WebMD Corporation

Richard Weil, MEd, CDE, Staying Well Hydrated During Workouts, Feb. 10, 2003, WebMD Answers to Questions Archive

HDL vs. LDL

HDL (high-density lipoprotein) cholesterol & LDL (low-density lipoprotein) cholesterol are fats and proteins used as a source of fuel by the body. This paper describes the daily roles each play in your life.

HDL is considered good cholesterol because it contains more protein than fat and also helps clear LDL cholesterol from the body. Studies have shown that high levels of HDL lower the incidence of heart disease. Daily exercise and daily medications have been known to increase HDL thus lowering your chance at heart disease.

LDL is considered bad cholesterol because it is made mostly of fat and contains only a small amount of protein. LDL also has been known to collect in the walls of arteries causing hardening of the arteries or atherosclerosis. Atherosclerosis is a leading cause of coronary artery disease, which may lead to heart attacks and deaths. Eating foods from the RDA, the food pyramid guide, & low in dietary fats or cholesterol lowers LDL levels thus lowering incidence for heart disease.

Cholesterol is measured either in milligrams per deciliter of blood (mm/dL) or millimoles per liter of blood (mmol/L):

HDL

An HDL cholesterol level of 60 mg/dL (1.56 mmol/L) or higher is desirable. An HDL level over 60     mg/dL reduces the risk of heart disease, even if LDL or total cholesterol is high.

An HDL level of 40 to 60 mg/dL (1.04 to 1.56 mmol/L) is considered acceptable.

An HDL cholesterol level of less than 40 mg/dL (below 1.04 mmol/L) is considered a risk factor     for coronary artery disease.

LDL

An LDL cholesterol level of less than 100 mg/dL (less than 2.6 mmol/L) is considered optimal.

An LDL cholesterol level of 100 to 129 mg/dL (2.6 to 3.35 mmol/L) is considered near optimal.

An LDL level of 130 to 158 mg/dL (3.35 mmol/L to 4.10 mmol/L) is considered borderline high.

An LDL level of 160 to 189 mg/dL (4.12 to 4.88 mmol/L) is considered high.

An LDL level of 190 and above (4.90 mmol/L to 4.88 mmol/L) is considered very high.

You can generally get your cholesterol checked by a medical professional like a medical doctor. In most cases, lowering your LDL and increasing your HDL will protect you from heart disease thus making you more healthy.

References

Health Guide A-Z, Lipids, 1996-2004 WebMD Inc

Health Guide A-Z, HDL (high-density lipoprotein) cholesterol, 1995-2004, Healthwise

Health Guide A-Z, LDL (low-density lipoprotein) cholesterol, 1996-2004 WebMD Inc

Dean Ornish, Q& A, 2000 WebMD Corporation

Steroids

Steroids have been used over the last 30 years or so to increase testosterone, strength, body mass, & perhaps athletic ability. Numerous studies have shown the effects of steroids both perceived or real - good and bad. This paper looks at both sides.

“‘Roids”, as they are commonly called, are termed anabolic-androgenic steroids by some in the medical profession. These substances are man made and related to male sex hormones. Legally, these drugs are prescribed by doctors to treat conditions that occur when the body produces abnormally low amounts of testosterone, body wasting in patients with AIDS, and other diseases that result in loss of lean muscle mass. These drugs also promote the growth of skeletal muscle (anabolic effects) and the development of male sexual characteristics (androgenic effects). Steroids when prescribed by doctor in non-lethal doses appear to have medicinal effects that are not associated with steroid abuse.

Of the 100 or more steroids developed, all require prescriptions in the United States of America. Part of the problem lies there i.e. all countries do not require prescriptions for these drugs. Many of the substances produced may also come from illegal labs in the USA or illegally smuggled or diverted from pharmacies.

Researchers say people have many reasons for using steroids. Some of these reasons include: to improve their performance in sports; increase their muscle size and/or reduce their body fat; to improve physical appearance; having experienced physical or sexual abuse; & adolescents showing a pattern of high-risk behaviors like smoking marijuana, drinking and driving, and other drug use. Because of the varied nature of reasons researches have found that around 500,000 or more eighth to 10th graders across the country use anabolic steroids every year.

Although the negative side effects seem to out weigh the perceived or real positive effects of anabolic-androgenic steroid abuse, it has been shown that teens still abuse these drugs. Apparently, teens do not respond well when given only the adverse effects of steroid abuse. Perhaps, they believe it will not happen to them. Effective steroid educational programs may need to show both the risks and benefits of anabolic steroid use.

There are many adverse of effects of “‘roids”. Some of the more common side effects are: short stature, tendon rupture, heart attacks, enlargement of the heart's left ventricle, cancer, peliosis hepatis , acne and cysts, oily scalp, HIV/AIDS, hepatitis, homicidal rage, mania, & delusions. These negative long term physical effects appear more damaging than perceived or real positive short term effects of increased muscle mass, strength, power, & physical appearance.

References

Jeanie Lerche Davis, Steroids May Alter Aggression Area of Brain, Nov. 26, 2003

Alan I. Leshner, Ph.D., NIDA Research Report Series, Revised April 2000

National Institute on Drug Abuse, Revised March 2004

Teen Substance Abuse

Education is a large factor in preventing addictive behavior and also recognizing warning signs or at risk activities. Studies have shown a variety of signs or risk factors to watch for that may indicate counseling and or intervention to deter addiction and abuse. What follows is a brief synopsis of the above words.

As early as 9 years of age, many youth have established values towards physically and emotionally harmful substances. These beliefs are primarily the influences of parents, tv, radio, media, friends, & relatives. Children see & hear information and this data could deter or increase experimenting depending on other factors. The likelihood for children to experiment increases when other attitudes towards harmful substances are lax or appear not to care one way or the other. Children will also model what they see and hear if they are uncertain what the effects may be; an example would be when a child’s parent abuses drugs, alcohol, or drugs. For these reasons, children need to know the harmful effects of drug & alcohol & cigarette use as soon as possible via education and appropriate information.

Teens are likely to start experimenting with cigarettes and alcohol then progress to other illegal drugs. Research explains teens who smoke cigarettes or drink alcohol are 7 times more likely to use illegal drugs than teens who do not smoke or drink & teens who use both cigarettes and alcohol are more than twice as likely to use illegal drugs than teens who only smoke or only drink. If effects, behaviors, and attitudes towards experimenting and use can be communicated to youth early on, chances of trying drugs or alcohol may go down.

Although many teens actually never get beyond the experimenting stage, many are trapped and become dependant due to other risk factors associated with: genetics; temperament and personality; having certain diseases or conditions (having behavior or psychiatric conditions); lack of consistent parental involvement; use prior to age 15; & access to substances. This suggests it is important to talk to children and teens about what is going on in their lives and to stay connected with them at all times. It may also be imperative to hear what children and teens think about which substances are addictive and what dependence can do to a body and mind.

Some signs that teens are regularly using not so good substances are: school problems; conflicts with parents; legal problems; & giving up activities that they use to enjoy. Teens may have these same symptoms even if they are not using illegal substances. The difference may be subtle…but again, this could be an opportunity to see what is going on and or a time to just listen if applicable.

Addiction or dependence are sometimes defined as the use of a substance that results in tolerance, withdrawal symptoms, and taking more of the substance over a longer period of time than intended. There are also signs of dependence that should be mentioned that include: increasing difficulty carrying out normal daily routines; physical appearance or health may worsen; hiding and lying about substance use, and becoming isolated. It is easier to prevent rather than to intervene when a child or teen becomes addicted. However, there are treatment centers and the like to help everyone all over the country.

Anyone and you can type in similar words in a search engine and find more info regarding this important topic. These words were put together to stimulate discussion, perhaps, amongst administrators, teachers, coaches, peers, parents, relatives, & students.

References

Development of Addiction, 1995-2004, Healthwise, Incorporated

What Increases a Teen's Risk?, 1995-2004, Healthwise, Incorporated

Prevention, 1995-2004, Healthwise, Incorporated

Smoke Toxins

The smoke that comes from the opposite end of the cigarette or cigar may be as dangerous or more dangerous than the smoke inhaled by a smoker. Smokers are endangering more than just their own lives when lighting up.

Side stream smoke, smoke produced between puffs, has been linked to lung cancer. This smoke that nonsmokers breathe appears to affect how well the lungs function. Researchers say that children and infants are more susceptible to this smoke and its affects because their lungs are still developing. Studies have shown about 150,000 to 300,000 non-smoking children are affected annually and 53,000 nonsmokers die each year.

Second hand smoke, smoke which is exhaled by a smoker and then inhaled by another, is also related to respiratory and ear problems such as decreased lung performance, chronic coughing and wheezing, bronchitis, pneumonia, fluid in the middle ear, allergies, and asthma. These “other” aforementioned health risks associated with smoking are more prevalent than lung cancer.

Some of the more common cancer causing agents are: nicotine, formaldehyde, cyanide, arsenic, carbon monoxide, methane, and benzene. Beyond these carcinogens, there are close to 60 other cancer causing agents linked to smoking. Second hand smoke is also linked to killing the cells that line the blood vessels leading from the heart. This thinning of the blood vessel lining leads to blocking of arteries or atherosclerosis. Atherosclerosis is a leading cause of heart disease which may lead to death.

Smoke inhaled in the lungs via a cigarette or second hand or passively is dangerous and leads to health risks.

References

Daniel DeNoon, “Your Cigarette Is Killing Me”, WebMD Medical News Archive, July 24, 2001

Dr. Ornish, “Ask Dr. Ornish”, 2001 WebMD Corporation

Jennifer Warner,” 'Side' Smoke Hurts Infants and Children”, WebMD Medical News Archive, April 23, 2002