Watching For Signs

The Better Life Experts | April 28, 2009

Young men, as well as young women, take risks especially with regards to sports. Teenage self esteem is tied closely to the physical body and it is difficult during these formative years to separate the two. Girls are generally influenced by media models who are dangerously thin, and in an effort to imitate fashion, may develop eating disorders such as anorexia nervosa. Young boys, however, tend to be manipulated by images of muscular bodies. As a result, some teenagers are drawn to the use of steroids in order to compete or even “level the playing field” with other young men who use steroids. But before we discuss the dangers of steroids, here are some facts about steroids as they are produced by our bodies and the important role they serve in maintaining good health.

There are three general categories of steroid hormones within the human body:

• Sex steroids are a type of sex hormone that is responsible for sex differences and they support reproduction. Included in this group are androgens, estrogens, and progestagens.
• Corticosteroids include glucocorticoids and mineralocorticoids. Glucocorticoids regulate many aspects of metabolism and immune function, whereas mineralocorticoids help maintain blood volume and control our urinary output of electrolytes. Most medical ’steroid’ drugs are corticosteroids.
• Anabolic steroids are a class of steroids that interact with androgen receptors to increase muscle and bone synthesis. There are natural and synthetic anabolic steroids. When we hear the word “steroid” today, it usually refers to anabolic steroids. Synthetic anabolic steroids, however, tend to be abused most often by young men, in part, because they are easily obtained (albeit illegally) and can increase weight, muscle size, strength and endurance fairly quickly. Anabolic steroids may also help muscles recover at a faster rate after workouts and enhance athletic performance during sports.

The downside of using the steroids often sold at gyms, sports competitions, or via mail and over the internet is vast. Quality and purity of these drugs is unknown. The possible health side effects of unsupervised, prolonged usage of steroids can include liver damage, increased risk of cardiovascular disease and heart attacks. Other common problems include changes to the reproductive system, impaired glucose tolerance (which can lead to type 2 diabetes), high blood pressure, edema, decreased immune function, etc. Combined with alterations in behavior as well as psychological problems, steroid usage becomes a “no brainer” in the sense that these drugs should only be used by a medical professional in an appropriate setting for specific reasons. They should never be used indiscriminately by anyone (and especially not young people) in order to enhance athletic performance.

This form of drug abuse can damage young healthy bodies and adults should be aware of some of the warning signs of steroid use before long term health problems and addiction occurs. Getting the advice of a health professional if steroid use is suspected can be the difference between life and death for a teenager. These are dangerous drugs and adolescents typically either don’t realize it or they fool themselves into thinking they will be alright by minimizing the risks associated with steroid use.

The following list details some signs of possible steroidal use:

• Compulsive weight training
• Quick gains in weight and muscle growth that don’t seem normal
• Persistent unpleasant breath odor
• Aggressiveness and mood swings
• Unexplained darkness of skin or purple (or red) spots on the body
• Swelling of feet or lower legs
• Jaundice of the whites of the eyes

This is a partial list only and a medical professional must be the person who diagnoses and treats this problem. Abrupt withdrawal from steroids can be deadly and should be undertaken with the supervision of a doctor.

There are better ways for young men to achieve safe and effective muscle growth. Maximizing training programs together with sports nutrition can have an impact on improving sports performance. Supplying a growing body with the right nutrients as well as appropriate exercise will produce beneficial results without the dangerous use of steroids.

Alcohol Consumption And Weight Gain?

Alcoholic beverages including beer (regular and light), wine (red and white), sweet dessert wine and distilled spirits (gin, rum, vodka and whiskey) are a source of calories in the American diet but supply few essential nutrients. Consequently, excess drinking of alcoholic beverages may make it difficult to achieve and maintain a healthy weight. Heavy drinkers may also be at risk of malnutrition because it is difficult to meet daily nutrient recommendations by substituting alcohol calories in place of food.

Better Life Institute Inc., neither advocates nor condemns the moderate use of alcoholic beverages in our literature insofar as alcohol can have harmful or beneficial effects depending upon several factors. Certain individuals should not drink at all, including pregnant and lactating women, children and adolescents, people taking medications that interact with alcohol, individuals with specific medical conditions, etc. Beverages containing alcohol should not be consumed if a person engages in activities such as driving, operating machinery, tasks that require skill or coordination, or by people who have trouble restricting alcohol intake.

Many Americans consume alcohol daily and drinking in small amounts is generally okay, provided that people practice restraint and stick to government guidelines. The United States Department of Health and Human Services in their publication, Dietary Guidelines for Americans 2005, provides key recommendations for those who choose to drink alcohol as follows: “Moderation is defined as the consumption of up to one drink per day for women and up to two drinks per day for men. Twelve fluid ounces of regular beer (approx. 144 calories), twelve ounces of light beer (approx. 108 calories), 5 fluid ounces of wine (approx. range 100-105 calories), or 1.5 fluid ounces of 80-proof distilled spirits (approx. 96 calories) count as one drink for purposes of explaining moderation. This definition of moderation is not intended as an average over several days but rather as the amount consumed on a single day”.(1)

Drinking one or two servings per day is generally not associated with macronutrient or micronutrient deficiencies; most occasional and moderate drinkers do not substitute alcoholic beverages for food. However, heavy drinkers may be at risk in two respects. If you substitute alcohol calories for food, you not only increase the chance of developing health issues, you also deprive yourself of necessary nutrients. And, if you drink alcohol to excess in addition to consuming too many calories, you will probably gain weight.

Reference

1. U.S. Department of Health and Human Services. U.S. Department of Agriculture Dietary Guidelines for Americans, 2005

The Better Life Experts | April 23, 2009

Asthma And Exercise – Stay Hydrated

Many people with asthma are able to exercise safely, but research has shown that dehydration may increase the likelihood of an attack and induce bronchospasm before exercise and make exercise-induced asthma worse. Bronchospasm is a temporary narrowing of the airways into the lungs caused by muscle contraction within the lung walls, by inflammation of the lung lining or by both events. The production of secretions and phlegm within the respiratory system is necessary to trap bacteria and other foreign organisms, and to then carry them away from the lungs. Without sufficient quantity of water in our systems, most of these contaminants remain in the lungs where they irritate and inflame the bronchials.

The message continues to be , ‘Drink fluids whenever you get the chance,’ according to Frank Cerny, Ph.D., associate professor and chair of the UB Department of Physical Therapy, Exercise and Nutrition Sciences. “If you have asthma, dehydration may make it worse, particularly during exercise.”(1) Cerny went on to say that exercise-induced asthma is probably caused by heat and water loss from the airways and can cause a decrease in ling function.

Other things may cause bronchospasm other than dehydration, including foods, medicines and insect bites or stings. Be sure to inform your physician of any issues related to airway constriction. In the meantime if your healthcare professional has given you the green light to exercise, try drinking enough fluids before you begin a workout so that your entire body (including your lungs) is well hydrated. Additionally, always have bottled water available during your workout in order to reduce the incidence of bronchospasm while you exercise.

Reference

1. University at Buffalo (1999, June7). Dehydration Makes Exercise-Induced Asthma Worse, Study by UB Researchers Finds

The Better Life Experts | March 30, 2009

Breathing 101

We take between 14,000 and 25,000 breaths each day. Many of us engage in shallow breathing (also known as thoracic or chest breathing) and draw small amounts of air into the lungs using our upper chest to breathe. These breaths are usually short and shallow and do not utilize our abdominal muscles and diaphragm. While shallow breathing provides enough oxygen to function normally, it does not help us to fully reap the benefits that proper breathing can bestow, including relaxation, alertness and overall good health. Shallow breathing can result in or be symptomatic of rapid breathing and hyperventilation. Most people who breathe shallowly do it throughout the day and are almost always unaware of the condition. Shallow breathing may make us feel anxious and can lead to holding our breath in response to stressful events. Some of us have become upper chest breathers because we have trouble relaxing our abdomens and making full use of the diaphragm. Additionally, women have a tendency to be shallow breathers because we don’t want to let our stomachs stick out.

Deep breathing allows more oxygen to enter the bloodstream and rids the body of carbon dioxide and toxic irritants. It also relaxes the adrenal glands and can help you feel a great boost of energy. Here are a few tips to try while consciously learning to breathe optimally throughout the day:

While sitting up, breathe in through your nose with your lips closed and allow your diaphragm to contract downward. It is your lungs that actually expand as they fill with air, but it is your abdomen (and not your chest) that you should see moving. When exhaling (breathing out through your lips), allow your abdomen to fall in, which pushes used air in the form of carbon dioxide out of the lungs. It is important to inhale fully and promptly exhale the breath. Start by taking one minute deep breathing breaks several times a day and move up to more breaks as you become more familiar with the technique.

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