BLOG 487 POPPING YOUR KNUCKLES

BLOG 487 POPPING YOUR KNUCKLES

Knuckle crackers have a bad habit of making this sound throughout the day. It seems like such a painless and even harmless action, but the constant repetition might take its toll on the joints. Luckily this habit does not affect or cause arthritis. The cracking or popping noise is produced from the negative pressure pulling nitrogen gas into the joint. This is the synovial fluid that lubricates the joints and makes a bubbling sound. The bubbles pop when you pull the bones apart. Another reason noise can occur is because the tendons are snapping over the tissues as their gliding paths are changing. As long as there is not pain when this noise is occurring, there is not any immediate problem. Even though mom and dad warned us not to crack or pop our knuckles, there has been no scientific proof that damage will result. What was once a defiant childhood activity, might stick and become a lifelong habit.

This is quite a popular compulsion as nearly 54% of the population does this. Males are frequent knuckle crackers and poppers. Even though it is a myth that knuckle cracking and popping will lead to arthritis, there may be other reasons to hang up the habit. This repetitive motion can lead to reduced hand grip strength. Eventually, over time, the joints do become stretched out and weakened. It can also lead to soft tissue swelling. The nature of cracking or popping the knuckles is what can be damaging. A person typically turns the knuckles sideways, pulls on the bones around the joints, or bends the fingers far forwards or backwards. Still most people don’t develop arthritis from this.

For some reason people seek the cracking and popping noise. This nuance might help relieve anxiety, reduce feelings of nervousness, be done out of excitement, a person might feel restless, or merely because of boredom. Some people feel a need to make this noise and eventually don’t even realize how often or when they are doing this. Kids might just like the funny noise.

Gas bubbles in the joints don’t need to be alleviated, but if some reason a person likes to excuse their knuckles and hear the sound, then no foul no harm. Our fingers do so much for us between writing, typing, well…. everything. Maintaining joint health is always important so if pooping or cracking the knuckles is associated with pain, then the habit should be left to rest. Inflammation is never a good idea. Little nuances and vices can sometimes be detrimental due to their repetitive nature, but for now, knuckle popping and cracking hasn’t made the negative list to avoid. However, we should always listen to mom and dad and pass down these traditions and rules to our own even if these fallacies are harmless.

BLOG 486 HEARTBURN

BLOG 486 HEARTBURN

Heartburn is a discomforting burning in the chest area. This feeling might occur every now and then for some people, while others might have reoccurring symptoms. Heart burn likes to present itself after eating, in the evening, and when lying down or bending over. Sometimes in addition to the chest pain, a bitter or acidic taste can result in the mouth.

The esophagus is the main location of heart burn. The role of the esophagus is to allow food and water to pass to the stomach. The muscles at the bottom of the esophagus relax so that food can flow downwards. Then the muscle re-tightens once the substance has made its way to the stomach. However, if this relaxation motion is not operating correctly, stomach acid can back up in the esophagus. This back up is referred to as “acid reflux” which causes the heart burning sensation. The backup worsens when lying down or bending over. Being overweight or pregnant can also increase the risk of heartburn.

For some victims, heart burn is reoccurring. This condition is called gastroesophageal reflux disease (GERD). The lining of the esophagus can be greatly damaged and inflamed. A doctor can perform an X-ray, probe test, or endoscopy to diagnose GERD.

Food is a very common culprit of this condition. Particular aggravators include citrus, spicy foods, onions, fried foods, tomato products such as ketchup, alcohol, caffeine, carbonated drinks, and foods that are very high in fat. Knowing what foods are triggers can help sufferers avoid the burn, not eating late meals, not lying down after meals, maintaining a healthy weight, and keeping the head elevated when lying in bed, can all aid in easing symptoms. Sleeping on your left side and even eating cooked versus raw vegetables like onions are also lifestyle changes that can help. Sometimes momentary food and drink choices catch up to us later. Let your heart be on fire with emotions, not with an acidic type of burn.

BLOG 485 PEANUT BUTTER & JELLY

BLOG 485 PEANUT BUTTER & JELLY 

Peanut butter and jelly sandwiches are an American favorite. They’re found countless lunchboxes of children at school. There is no exact origin, but soldiers during World War II ate them as one of their primary foods. Food was rationed and they could eat these sandwiches quickly. Peanut butter wasn’t invented until the 1920s, the first being Peter Pan and Skippy. For jelly, Grapelade was popular at the time. During the great depression, jelly hit the sweet tooth and peanut butter was a primary source of protein. The introduction of sliced bread at this time really made the sandwich popular. When soldiers came home from the War, they were surprised to see the popularity of the very sandwich they ate under dire circumstances. Whoever actually put these two ingredients together is unknown, but he or she has certainly put many smiles on many people’s faces and pleased many people’s taste buds.

This sandwich is sometimes called PB & J or in the UK and Canada it is called peanut butter and jam. Over the years people have added other ingredients such as raisins, honey, Nutella, or hazelnut. Marshmallows and bananas are also popular. The sandwich can have one or more layers of peanut butter, one or more layers of jelly, and even more than two slices of bread. Sometimes it is eaten open-faced or with one slice of bread. Sometimes it is eaten on crackers or rice cakes. Sometimes it is on a bagel. Some people even toast the bread. It really is a flexible food that can please almost anyone’s taste buds. It is a staple of American childhood, but many adults can’t help but love to eat them too.

It has been said that the average American eats 2,984 of these sandwiches in their lifetime. That’s a stack higher than the Statue of Liberty. It actually used to be a delicacy and high-end sandwich because peanuts were costly. Now they are a staple in most people’s homes. Pre-sliced bread was the game changer because children could start to make the sandwich themselves. They aren’t entirely bad for you and of course label reading when it comes to ingredients amongst the peanut butter, jelly, and type of bread is the key. They now even sell containers of jelly and peanut butter mixed together and frozen sandwiches. The food industry caters to our popular picks. Soggy or toasted, we like our peanut butter and jelly 😊 When was the last time you had one??

BLOG 484 GENETICS & WEIGHT PROBLEMS

BLOG 484 GENETICS & WEIGHT PROBLEMS

Genetics role in that number on the scale

There are a number of factors that influence obesity. These include behavioral choices, environmental circumstances, and genetics. Genes don’t always predict someone’s weight future, but science has shown that genetics play a role in obesity. Genes increase a person’s susceptibility to become overweight, but this is not an isolated causality due to behavior and environment.

Take for instance the number of people living in a certain environment with all the same living conditions. How is it so that in an environment that promotes inactivity and high calorie foods that not all of these people become obese?? Not all these people will have the same resulting health problems or body fat distribution. Even people in the same family, of the same race, and of the same ethnicity, will not all become obese given this environment. The diversity in body types leads one to believe that genetics do play a role in weight.

Genes are what instruct the body. They map out how the body will respond to a given environment. Genes dictate behaviors including a person’s choice to be sedentary, to overeat, and their metabolic functions. Genes tell the body how to store fat and how to use food for fuel as energy. Both hunger and food intake are associated with genes. For example, take two siblings or twins raised in very similar environments, still may not have the same body weight distribution.

For now, science does not have genetic testing which would determine one’s weight future. There is no science that shows a personal diet plan or exercise regimen will result in exact body types. Bardet-Biedl syndrome (BBS) and Prader-Willi syndrome are the only two directly related obesity causing genetic factors. BBS is associated with increased body fat in the abdominal area, poor functioning kidneys, eyes, and genetelia, as well as intellectual impairment. Prader-Willi syndrome is associated with a constant desire to eat. This causes dangerous weight gain, stunted growth, and poor health. Research is still being performed on genetic response to weight gain. Knowing one’s family history won’t change the path to obesity, but lifestyle behavior and environment can be adjusted as a proactive and preventable method. For example, children of obese parents are more likely to become obese themselves due to their lifestyle and environment. Marketing has also become a strong influence for eating patterns.

The finger can’t be pointed at genetics alone for weight problems. However, we do know that even under exact circumstances, two bodies can react entirely different. The research is not entirely there YET, but hopefully in the near future we can have helpful answers to help fight the obesity epidemic.

BLOG 483 KETOSIS

BLOG 483 KETOSIS

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. 

BLOG 482 BURSITIS

BLOG 482 BURSITIS 

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.

BLOG 481 INCONSISTENCY

BLOG 481 INCONSISTENCY 

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.