I'm back to one of my favorite subjects: walnuts.
What is there NOT to like about walnuts? Unless you're allergic to them, they are high in protein, good fats and they taste great. Best of all, they are extraordinarily good for you. Here are a few points that I've hit on in the past (click on the links to read the source):
Walnut consumption lowers several markers of heart disease.
Walnut consumption helps to keep bones strong.
Walnut consumption lowers the risk of developing Alzheimer's.
And most recently:
Walnut consumption prevents and slows the growth of breast cancer tumors AND
Walnut consumption slows the growth of prostate cancer tumors.
So sprinkle a handful on your cereal in the morning, your salad at lunch or your pasta at dinner. Maybe together we can change the saying to:
Several walnuts a day keep the doctor away!
Tuesday, May 18, 2010
Thursday, May 13, 2010
It Be the ITB
I see a lot of runners in my practice. Make that a LOT of runners...and cyclists...and walkers...and paddlers...et al. As such, I spend at least half of my time working on the lower portion of the body. One of my favorite "portions" is: the iliotibial band.
Oh, so misunderstood and maligned.
Say the word "iliotibial" or "ITB" to a cyclist or a runner and you'll see a combination of fear, disgust and sorrow. When an ITB is angry, soooo many weeks and miles of training are lost to it.
I will not claim to have complete mastery of ITB problems, but it is typically a pretty simple part of the body to treat.
The ITB is a tract of fascia (connective tissue) that runs from Gerdy's Tubercle on the lateral side of the proximal tibia to the Tensor Fascia Latae and Gluteus Maximus muscles. Along the way, it sends little fibers anteriorly and posteriorly to Vastus Lateralis and Biceps Femoris, respectively.
Huh, you ask? Unlike the muscles I just named, the ITB--being wholly of connective tissue--is not a contractile tissue. Sure, connective tissues can and do contract (shorten) if allowed, with a Dupuytren's Contracture of the palmar fascia being the best example. But only muscle tissue has the ability to repeatedly and quickly contract and relax.
So, in my view, pain along the ITB is merely a symptom. The real culprits are the muscles pulling it too much and/or too little. The first places to look are the guys that attach to the ITB: glutes, quads and hamstrings. And the best way to do this is a gait evaluation.
As a lifelong runner, USATF running coach and biomechanics junkie, this is where I excel. I love to watch people move--swim, walk, run, ride. It is amazing how much a thorough gait evaluation can help in determining the "true" culprit of a person's pain.
If your foam roller, yoga class and stretching strap haven't helped to alleviate your pain, it may be time to focus on a few muscles surrounding the ITB. And if that doesn't help you, find a health care provider that is as crazy about your sport as you are.
Oh, so misunderstood and maligned.
Say the word "iliotibial" or "ITB" to a cyclist or a runner and you'll see a combination of fear, disgust and sorrow. When an ITB is angry, soooo many weeks and miles of training are lost to it.
I will not claim to have complete mastery of ITB problems, but it is typically a pretty simple part of the body to treat.
The ITB is a tract of fascia (connective tissue) that runs from Gerdy's Tubercle on the lateral side of the proximal tibia to the Tensor Fascia Latae and Gluteus Maximus muscles. Along the way, it sends little fibers anteriorly and posteriorly to Vastus Lateralis and Biceps Femoris, respectively.
Huh, you ask? Unlike the muscles I just named, the ITB--being wholly of connective tissue--is not a contractile tissue. Sure, connective tissues can and do contract (shorten) if allowed, with a Dupuytren's Contracture of the palmar fascia being the best example. But only muscle tissue has the ability to repeatedly and quickly contract and relax.
So, in my view, pain along the ITB is merely a symptom. The real culprits are the muscles pulling it too much and/or too little. The first places to look are the guys that attach to the ITB: glutes, quads and hamstrings. And the best way to do this is a gait evaluation.
As a lifelong runner, USATF running coach and biomechanics junkie, this is where I excel. I love to watch people move--swim, walk, run, ride. It is amazing how much a thorough gait evaluation can help in determining the "true" culprit of a person's pain.
If your foam roller, yoga class and stretching strap haven't helped to alleviate your pain, it may be time to focus on a few muscles surrounding the ITB. And if that doesn't help you, find a health care provider that is as crazy about your sport as you are.
Sunday, March 14, 2010
Spring has Sprung!
Well, it's not quite spring yet. But today does mark the beginning of daylight savings time. I'll admit that I do not understand why we push our clocks forward---explanations of saving fuel during the Second World War, allowing farmers more time to bring their crops to market, etc., just don't make sense to me. Though I will gladly enjoy another hour of daylight tonight!
Over the past 17 years I have celebrated the beginning of daylight savings with a late afternoon run or ride. There is something so great about be 40 minutes into a 90 minute session so late in the day. I guess I see it as my own pagan ritual, celebrating the gods of endorphins and sunlight. This afternoon winter will be crushed under the weight of the sun. Let summer and warm weather training begin!
As the mercury does begin to climb, I'd like to share a couple bits of advice for your spring and summer workouts.
1) Always wear sunscreen. I am very good about doing this now in my old age, but rarely applied any sunblock while in my 20s. At the very least, wear a hat while running and---of course---wear a helmet while riding.
If you're shopping around for a sunscreen, look for one that is both UVA and UVB protective and has both organic (chemical) and inorganic (metal) sun block components. My own personal favorite is Watermans SPF 55. While it costs more than a bargain brand sunblock, it is a full spectrum sunscreen and stays on throughout a 6 hour paddle, an 8 hour mountain bike and a 3 hour trail run. Truly amazing stuff.
2) Hydrate, hydrate, hydrate. If you're out for a short workout, water will usually suffice. But anything longer than 60 minutes may require a sports drink; longer than 90 minutes definitely requires a sports drink. There are so many out there, endorsed by everyone from basketball players to NASCAR drivers to ultra runners.
How do you choose? There are 3 components you should seek in a sports drink.
First, water. Duh!!
Second, electrolytes. All major brands differ slightly on ratios of potassium to sodium to magnesium. While there is an abundance of research, there is still much debate as to how much and in what ratios. My own view is that the ratio is in large part dependent upon the rest of the athlete's diet. If you are like most Americans, you consume far more sodium than potassium, so your sports drink should be biased towards potassium.
Third and finally, you need easily digestible carbohydrates. This can be difficult to find. Take a stroll down the aisles of the local 7-11 and read the labels of all of the sports drinks--every one of them contains fructose as the primary or only sugar. For an athlete, fructose is a terrible choice mid-workout. It cannot be absorbed into the cells without first being processed by the liver. This additional step delays how quickly and how well it works.
My own choice is powdered Gatorade. I can mix it with water to my own desired consistency, it has a great sodium:potassium ratio, and unlike its bottled cousin, fructose is not the primary ingredient. And better still, it's cheap!
3) Recovery drinks. I was a little sad a few years ago when researchers let my secret recovery drink "out of the bag". For over 15 years I have used chocolate milk as a recovery drink. Powered chocolate with nonfat milk has a nearly perfect profile of carbohydrate and protein (4:1 ratio) for rapid absorption into depleted and exhausted muscle cells. You can skip buying those expensive and (often) ineffective recovery drinks, and get a tin of Nesquik instead.
Enjoy tonight's run/ride/swim/paddle/walk/workout. Hopefully your weather is as perfect as it is here in Orange County. Our penance for this great day: your alarm will be ringing an hour earlier tomorrow morning. Enjoy tomorrow's cup of coffee...hopefully it will help.
Over the past 17 years I have celebrated the beginning of daylight savings with a late afternoon run or ride. There is something so great about be 40 minutes into a 90 minute session so late in the day. I guess I see it as my own pagan ritual, celebrating the gods of endorphins and sunlight. This afternoon winter will be crushed under the weight of the sun. Let summer and warm weather training begin!
As the mercury does begin to climb, I'd like to share a couple bits of advice for your spring and summer workouts.
1) Always wear sunscreen. I am very good about doing this now in my old age, but rarely applied any sunblock while in my 20s. At the very least, wear a hat while running and---of course---wear a helmet while riding.
If you're shopping around for a sunscreen, look for one that is both UVA and UVB protective and has both organic (chemical) and inorganic (metal) sun block components. My own personal favorite is Watermans SPF 55. While it costs more than a bargain brand sunblock, it is a full spectrum sunscreen and stays on throughout a 6 hour paddle, an 8 hour mountain bike and a 3 hour trail run. Truly amazing stuff.
2) Hydrate, hydrate, hydrate. If you're out for a short workout, water will usually suffice. But anything longer than 60 minutes may require a sports drink; longer than 90 minutes definitely requires a sports drink. There are so many out there, endorsed by everyone from basketball players to NASCAR drivers to ultra runners.
How do you choose? There are 3 components you should seek in a sports drink.
First, water. Duh!!
Second, electrolytes. All major brands differ slightly on ratios of potassium to sodium to magnesium. While there is an abundance of research, there is still much debate as to how much and in what ratios. My own view is that the ratio is in large part dependent upon the rest of the athlete's diet. If you are like most Americans, you consume far more sodium than potassium, so your sports drink should be biased towards potassium.
Third and finally, you need easily digestible carbohydrates. This can be difficult to find. Take a stroll down the aisles of the local 7-11 and read the labels of all of the sports drinks--every one of them contains fructose as the primary or only sugar. For an athlete, fructose is a terrible choice mid-workout. It cannot be absorbed into the cells without first being processed by the liver. This additional step delays how quickly and how well it works.
My own choice is powdered Gatorade. I can mix it with water to my own desired consistency, it has a great sodium:potassium ratio, and unlike its bottled cousin, fructose is not the primary ingredient. And better still, it's cheap!
3) Recovery drinks. I was a little sad a few years ago when researchers let my secret recovery drink "out of the bag". For over 15 years I have used chocolate milk as a recovery drink. Powered chocolate with nonfat milk has a nearly perfect profile of carbohydrate and protein (4:1 ratio) for rapid absorption into depleted and exhausted muscle cells. You can skip buying those expensive and (often) ineffective recovery drinks, and get a tin of Nesquik instead.
Enjoy tonight's run/ride/swim/paddle/walk/workout. Hopefully your weather is as perfect as it is here in Orange County. Our penance for this great day: your alarm will be ringing an hour earlier tomorrow morning. Enjoy tomorrow's cup of coffee...hopefully it will help.
Monday, March 1, 2010
He said, NSAID
I am absolutely NOT "anti pharmaceutical". I firmly believe that all drugs have their place. In fact, my own view as both a doctor and an occasional patient is that people are and should be free to do to their body whatever they'd like. Our role as healthcare providers is both to treat AND to inform.
So when I see a study like this one it does make me happy. Afterall, I recently wrote about the problems associated with the prophylactic use of NSAIDS.
The point of the Indiana University article is that regular use of NSAIDs potentially--and very regularly--leads to delayed healing, gastro-intestinal disease and cardiovascular disease. They also point out that training with an anti-inflammatory/analgesic masking an injury leads to delayed healing and even increased injury.
I will add what I have stated before---that NSAIDs block the chemical/physiological pathway that both leads to inflammation and to healing/repair. Unfortunately you cannot stop one without stopping the other.
You can, however, limit the former without limiting the latter. RICE: Rest, Ice, Compression and Elevation. This time tested method limits the accumulation of edema/swelling without inhibiting the healing process.
But there are certainly times when a more aggressive approach is needed. Hopefully your healthcare provider will give you all of the options (as well as the likely outcomes) for your problem.
Gotta go...I have a sore hip to ice.
So when I see a study like this one it does make me happy. Afterall, I recently wrote about the problems associated with the prophylactic use of NSAIDS.
The point of the Indiana University article is that regular use of NSAIDs potentially--and very regularly--leads to delayed healing, gastro-intestinal disease and cardiovascular disease. They also point out that training with an anti-inflammatory/analgesic masking an injury leads to delayed healing and even increased injury.
I will add what I have stated before---that NSAIDs block the chemical/physiological pathway that both leads to inflammation and to healing/repair. Unfortunately you cannot stop one without stopping the other.
You can, however, limit the former without limiting the latter. RICE: Rest, Ice, Compression and Elevation. This time tested method limits the accumulation of edema/swelling without inhibiting the healing process.
But there are certainly times when a more aggressive approach is needed. Hopefully your healthcare provider will give you all of the options (as well as the likely outcomes) for your problem.
Gotta go...I have a sore hip to ice.
Wednesday, February 24, 2010
Hi, Acai!
Time to weigh in on something that seems to be discussed everywhere lately: the acai berry.
Well, it is a dark blue/purple berry from the acai palm of Central and South America. For a fruit, they are fairly high in protein (though still not a complete source like poulty/beef/fish/game or quinoa). Acai berries are known to be extremely high in resveratrol and anthocyanins. These are probably the chemicals responsible for the purported health benefits of the acai.
Those compounds may or may not sound familiar to you. Resveratrol is the much discussed compound present in grape seeds and grape skins. It is likely responsible for the cardioprotective abilities of red wine.
Anthocyanins are a class of compounds that are, well, blue. From the greek for blue flower or plant, fruits known to be high in anthocyanins are cherries, blueberries, acai, blackberries, and currants. Anthocyanins are thought to be a highly active class of antioxidants.
What's my point here? I cannot say whether or not Acai is "THE ANSWER" to health. But I do know that the berry's use as a nutraceutical is still relatively new and, therefore, expensive. Just as CoQ10 and high EPA Fish Oil were outlandishly expensive when they were new and in limited supply, you may want to wait out the acai rush if money is a little tight.
Again, nothing against the acai berry. But considering it costs dozens of times more than the seemingly comparable blueberry, blackberry, red grape, dark red cherry, et al, I cannot justify telling my patients that it belongs on their "must eat" list.
So if you just got your Goldman Sachs bonus and you don't know where to spend the money, buy some acai berries and live forever!
Otherwise, have a glass of red wine tonight and sprinkle some blueberries on your yogurt tomorrow morning. And remember me if your bonus shows up in the mail.
Well, it is a dark blue/purple berry from the acai palm of Central and South America. For a fruit, they are fairly high in protein (though still not a complete source like poulty/beef/fish/game or quinoa). Acai berries are known to be extremely high in resveratrol and anthocyanins. These are probably the chemicals responsible for the purported health benefits of the acai.
Those compounds may or may not sound familiar to you. Resveratrol is the much discussed compound present in grape seeds and grape skins. It is likely responsible for the cardioprotective abilities of red wine.
Anthocyanins are a class of compounds that are, well, blue. From the greek for blue flower or plant, fruits known to be high in anthocyanins are cherries, blueberries, acai, blackberries, and currants. Anthocyanins are thought to be a highly active class of antioxidants.
What's my point here? I cannot say whether or not Acai is "THE ANSWER" to health. But I do know that the berry's use as a nutraceutical is still relatively new and, therefore, expensive. Just as CoQ10 and high EPA Fish Oil were outlandishly expensive when they were new and in limited supply, you may want to wait out the acai rush if money is a little tight.
Again, nothing against the acai berry. But considering it costs dozens of times more than the seemingly comparable blueberry, blackberry, red grape, dark red cherry, et al, I cannot justify telling my patients that it belongs on their "must eat" list.
So if you just got your Goldman Sachs bonus and you don't know where to spend the money, buy some acai berries and live forever!
Otherwise, have a glass of red wine tonight and sprinkle some blueberries on your yogurt tomorrow morning. And remember me if your bonus shows up in the mail.
Got Fish?
I know, I must seem like a broken record when it comes to omega-3 supplementation (specifically EPA and DHA). Here are a few more reasons to consider adding it to your daily diet:
In this study of patients already suffering from stable coronary artery disease, those with the highest levels of EPA/DHA in their blood had the lowest degree of telomere shortening (a marker for identifying a cell's lifespan). In other words, their cells were "younger" than those of people with lower levels of EPA/DHA.
This study shows the relationship between low levels of EPA/DHA and a higher incidence of nervous system diseases (i.e. schizophrenia, bipolar, obsessive-compulsive, and attention-deficit hyperactivity disorders, Huntington's disease, etc.).
And finally, this study delves into the relationship between a diet high in EPA/DHA and lower incidence of colorectal cancer.
And these are just three recent studies over the past few months. Were I to dig, I could probably come up with 100 other examples. At the least, have some salmon for dinner tonight. This is my favorite way to eat it: Salmon Fillet en Papillote with Julienne Veggies. Bon apetit!
In this study of patients already suffering from stable coronary artery disease, those with the highest levels of EPA/DHA in their blood had the lowest degree of telomere shortening (a marker for identifying a cell's lifespan). In other words, their cells were "younger" than those of people with lower levels of EPA/DHA.
This study shows the relationship between low levels of EPA/DHA and a higher incidence of nervous system diseases (i.e. schizophrenia, bipolar, obsessive-compulsive, and attention-deficit hyperactivity disorders, Huntington's disease, etc.).
And finally, this study delves into the relationship between a diet high in EPA/DHA and lower incidence of colorectal cancer.
And these are just three recent studies over the past few months. Were I to dig, I could probably come up with 100 other examples. At the least, have some salmon for dinner tonight. This is my favorite way to eat it: Salmon Fillet en Papillote with Julienne Veggies. Bon apetit!
Wednesday, February 17, 2010
A Forum For 'Em
As both a doctor and a small business owner, I love Google. It's great. It promotes my practice for free, provides me with maps, abilities to create coupons, hosts blogs, hosts my calendar page and a lot more. Best of all, it's fast. When I need to look up the potential side effects and cross reactions of an obscure medication, I can do so more quickly through Google than I can flipping through the Physicians Desk Reference.
So what's not to like about it? Sure, I occasionally have to convince a patient that their self diagnosis via Google was incorrect. But sometimes it is correct. And my guess is that 30 years ago those same patients would have walked into my office with their Encyclopedia Britannica or Readers Digest in hand.
But Google really just indexes a lot of information. It's your job to read through it. Even blogs dispense info and advice (hopefully you find this one useful?), but they, too, simply put their info "out there" for you to process.
Forums. Now this is where health care advice becomes interesting. I have a guilty pleasure. I am willing to admit it. About once per week I read through the injury sections of a few of my favorite endurance sports forums (letsrun.com, slowtwitch.com, beginnertriathlete.com, paddleboard.com, standuppaddlezone.com, etc.).
As I peruse these sites, I get to read the sort of advice that some of my current and future patients receive. About 10% of it is good and useful, 40% is relatively harmless and 50% is awful and potentially harmful.
As an example, last autumn I examined a new patient, a runner with calf pain. He'd been dealing with pain and tightness for a while. His coach told him to stretch more, his wife told him to see a doctor, and the people on the other end of his web forums told him to stretch, buy a hot tub, join a Crossfit gym, don't see a physical therapist, don't see a chiropractor, don't see a medical doctor, soak in epsom salts, run barefoot, take Advil, blah, blah, blah.
He should have listened to his wife. By the time he got to me, nerve damage from two ruptured/herniated lumbar discs had caused significant (and probably irreparable) motor nerve damage to his lower leg. He was in surgery 2 days after I examined him, and last I heard, is progressing at a moderate pace.
I don't like to post on those forums. It's not helpful for me nor the "patient". But sometimes I'll see a person similar to that previous patient getting some terrible advice, and I have to jump in and say "Hello? You're soliciting advice from people with no training whatsoever?" Hopefully they get the message.
No, you do not have to spend an arm and a leg to get a diagnosis for your leg or your arm, but this is the only body you'll ever have. Take care of it, please.
So what's not to like about it? Sure, I occasionally have to convince a patient that their self diagnosis via Google was incorrect. But sometimes it is correct. And my guess is that 30 years ago those same patients would have walked into my office with their Encyclopedia Britannica or Readers Digest in hand.
But Google really just indexes a lot of information. It's your job to read through it. Even blogs dispense info and advice (hopefully you find this one useful?), but they, too, simply put their info "out there" for you to process.
Forums. Now this is where health care advice becomes interesting. I have a guilty pleasure. I am willing to admit it. About once per week I read through the injury sections of a few of my favorite endurance sports forums (letsrun.com, slowtwitch.com, beginnertriathlete.com, paddleboard.com, standuppaddlezone.com, etc.).
As I peruse these sites, I get to read the sort of advice that some of my current and future patients receive. About 10% of it is good and useful, 40% is relatively harmless and 50% is awful and potentially harmful.
As an example, last autumn I examined a new patient, a runner with calf pain. He'd been dealing with pain and tightness for a while. His coach told him to stretch more, his wife told him to see a doctor, and the people on the other end of his web forums told him to stretch, buy a hot tub, join a Crossfit gym, don't see a physical therapist, don't see a chiropractor, don't see a medical doctor, soak in epsom salts, run barefoot, take Advil, blah, blah, blah.
He should have listened to his wife. By the time he got to me, nerve damage from two ruptured/herniated lumbar discs had caused significant (and probably irreparable) motor nerve damage to his lower leg. He was in surgery 2 days after I examined him, and last I heard, is progressing at a moderate pace.
I don't like to post on those forums. It's not helpful for me nor the "patient". But sometimes I'll see a person similar to that previous patient getting some terrible advice, and I have to jump in and say "Hello? You're soliciting advice from people with no training whatsoever?" Hopefully they get the message.
No, you do not have to spend an arm and a leg to get a diagnosis for your leg or your arm, but this is the only body you'll ever have. Take care of it, please.
Tuesday, January 26, 2010
So long, Sodium!
This article, printed in the New England Journal of Medicine, makes yet ANOTHER strong case for lowering your sodium intake (for a more easily read version, try this one).
The amount of salt that researchers determined should be eliminated from our diets is 3 grams of sodium, or about 1/2 a teaspoon of table salt. Here's the first few paragraphs of the article. Enjoy.
The amount of salt that researchers determined should be eliminated from our diets is 3 grams of sodium, or about 1/2 a teaspoon of table salt. Here's the first few paragraphs of the article. Enjoy.
Health care reform is front and center on the U.S. political agenda. Actively debated are fundamental changes to the health care delivery system, which largely focuses on the diagnosis and treatment of existing disease. Prevention of disease, commonly accomplished through public health interventions, appears to be an afterthought, perhaps because the benefits are mistakenly perceived as small and the cost savings delayed.
In this issue of the Journal, Bibbins-Domingo and colleagues1 document a public health intervention designed to reduce dietary salt intake that can have huge benefits. In brief, the authors project that a national effort to reduce daily salt intake by 3 g (1200 mg of sodium) could reduce the annual number of new cases of coronary heart disease (CHD) by 60,000 to 120,000, stroke by 32,000 to 66,000, and myocardial infarction by 54,000 to 99,000 and reduce the annual number of deaths from any cause by 44,000 to 92,000.
This intervention could also save 194,000 to 392,000 quality-adjusted life-years and $10 billion to $24 billion in health care costs annually. Even if the intervention reduced salt intake by just 1 g per day, the benefits would still be substantial and would warrant implementation.
Thursday, January 21, 2010
Magnesium Cum Laude
I'd like to write today about a really boring mineral: magnesium. It's not too often discussed probably because it isn't exotic like acai berries or expensive like krill oil or etc. Its deficiency, however, is a cause and effect of numerous conditions.
But first, I'll start with a disclaimer:
Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.
Recommended Dietary Allowances for magnesium for children and adults
The best dietary sources of magnesium include green leafy vegetables, nuts, peas, beans, and cereal grains in which the germ or outer layers have not been removed. Hard water has been found to contain more magnesium than soft water.
But first, I'll start with a disclaimer:
If you are currently experiencing any type of kidney condition or disease, do not use magnesium supplements without the full knowledge and approval of your physician. Magnesium is necessary for life and can protect the kidney from disease but if kidney damage has already occurred magnesium supplementation could be harmful, even life threatening.
And now for the more interesting stuff. Magnesium is the fourth most abundant mineral in the body, with approximately 50% of total body magnesium found in bone. The remainder is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant.
Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.
Deficiency (from low dietary intake or excess loss) is clinically associated with:
- ADD/ADHD
- Alcoholism
- Alzheimer's
- Angina
- Anxiety disorders
- Arrhythmia
- Arthritis- Rheumatoid and Osteoarthritis
- Asthma
- Autism
- Auto immune disorders- all types
- Cavities
- Cerebral Palsy- in children from magnesium deficient mothers
- Chronic Fatigue Syndrome
- Coffee Consumption
- Congestive Heart Disease
- Constipation
- Crooked teeth- narrow jaw- in children from magnesium deficient mothers
- Depression
- Diabetes- Type I and II
- Eating disorders- Bulimia, Anorexia
- Fibromyalgia
- Gut disorders- including peptic ulcer, Crohn's disease, colitis, food allergy
- Heart Disease- Arteriosclerosis, high cholesterol, high triglycerides
- Heart Disease- in infants born to magnesium deficient mothers
- High Blood Pressure
- Hypoglycemia
- Impaired athletic performance
- Infantile Seizure- in children from magnesium deficient mothers
- Insomnia
- Kidney Stones
- Lou Gehrig's Disease
- Migraines- including cluster type
- Mitral Valve Prolapse
- Multiple Sclerosis
- Muscle cramps
- Muscle weakness, fatigue
- Myopia- in children from magnesium deficient mothers
- Obesity- especially obesity associated with high carbohydrate diets
- Osteoporosis- just adding magnesium reversed bone loss
- Parkinson's Disease
- PMS- including menstrual pain and irregularities
- PPH- Primary Pulmonary Hypertension
- Raynaud's
- SIDS- Sudden Infant Death Syndrome
- Stroke
- Syndrome X- insulin resistance
- Thyroid disorders- low, high and auto-immune; low magnesium reduces T4
Recommended Dietary Allowances for magnesium for children and adults
| Age (years) | Male (mg/day) | Female (mg/day) | Pregnancy (mg/day) | Lactation (mg/day) |
|---|---|---|---|---|
| 1-3 | 80 | 80 | N/A | N/A |
| 4-8 | 130 | 130 | N/A | N/A |
| 9-13 | 240 | 240 | N/A | N/A |
| 14-18 | 410 | 360 | 400 | 360 |
| 19-30 | 400 | 310 | 350 | 310 |
| 31+ | 420 | 320 | 360 | 320 |
The best dietary sources of magnesium include green leafy vegetables, nuts, peas, beans, and cereal grains in which the germ or outer layers have not been removed. Hard water has been found to contain more magnesium than soft water.
Friday, January 15, 2010
Children's Tylenol, Benadryl, etc. Recall!
As both a father and a doctor, I have a responsibility to help get this "out there" ASAP. The following is from WebMD:
Tylenol, Motrin, Benadryl, St. Joseph Aspirin, Rolaids Recall
Containers' Moldy Odor to Blame for Recall of 60 Million Over-the-Counter Products
Jan. 15, 2010 -- Because of a sickening smell in some containers, 54 million packages of 27 different over-the-counter remedies now are being recalled.
Products include various types of child and/or adult Tylenol, Motrin, Benadryl, St. Joseph Aspirin, Rolaids, and Simply Sleep. This adds to the 6 million packages of Tylenol recalled late last year, bringing the total number of recalled products to 60 million.
Click HERE to read the rest of the article
Thursday, January 14, 2010
Warts happening?
I will admit it. This may seem like an odd topic for discussion: plantar warts. I mention them today for several reasons. First, they are likely to be encountered in public gyms/showers/restrooms. Second, with the new year and New Year's resolutions in full swing, people will unfortunately have to deal with them. Third and finally, I have experience with them.
Plantar warts are benign (noncancerous) growths that occur on the sole (plantar surface), heel, or ball of the foot. Pressure from standing and walking often causes them to grow into deep layers of the skin. The human papillomavirus (HPV) causes several different types of warts, which are the most common type of skin infection.
Anyone can contract the virus that causes plantar warts. According to the American Podiatric Medical Association (APMA), plantar warts occur most often in children and young adults between the ages of 12 and 16. Incidence is highest in people who share common bathing areas (e.g., dormitory students, military recruits, gym members).
So, what to do about them? The standard treatment for years has been one of two methods: cryotherapy (freezing them off) and topical salicylic acid (chemically burning them off). Several studies (numbers one and two) point towards and alternative method----duct tape.
That's right, duct tape to kill your plantar wart. Sure, it's not as aggressive as salicylic acid, or as painful as liquid nitrogen or as "techie" as laser therapy, but it works.
The research shows quite well that duct tape applied and worn constantly over the affected area (read: wart) is as or more effective than any other form of therapy in killing the virus (HPV) responsible for plantar warts.
And speaking from experience, it works quite well. I caught mine after swimming at UCLA's pool a few years ago. Laser and salicylic therapies failed. Then a podiatrist friend recommended 3 weeks of duct tape therapy.....and....problem solved.
So, it's an ugly problem with an even uglier name, but it should be addressed. If you or someone you know is fighting this problem, head on down to the local hardware store for your treatment. It's cheap, effective, and will stick to darned-near-anything.
Plantar warts are benign (noncancerous) growths that occur on the sole (plantar surface), heel, or ball of the foot. Pressure from standing and walking often causes them to grow into deep layers of the skin. The human papillomavirus (HPV) causes several different types of warts, which are the most common type of skin infection.
Anyone can contract the virus that causes plantar warts. According to the American Podiatric Medical Association (APMA), plantar warts occur most often in children and young adults between the ages of 12 and 16. Incidence is highest in people who share common bathing areas (e.g., dormitory students, military recruits, gym members).
So, what to do about them? The standard treatment for years has been one of two methods: cryotherapy (freezing them off) and topical salicylic acid (chemically burning them off). Several studies (numbers one and two) point towards and alternative method----duct tape.
That's right, duct tape to kill your plantar wart. Sure, it's not as aggressive as salicylic acid, or as painful as liquid nitrogen or as "techie" as laser therapy, but it works.
The research shows quite well that duct tape applied and worn constantly over the affected area (read: wart) is as or more effective than any other form of therapy in killing the virus (HPV) responsible for plantar warts.
And speaking from experience, it works quite well. I caught mine after swimming at UCLA's pool a few years ago. Laser and salicylic therapies failed. Then a podiatrist friend recommended 3 weeks of duct tape therapy.....and....problem solved.
So, it's an ugly problem with an even uglier name, but it should be addressed. If you or someone you know is fighting this problem, head on down to the local hardware store for your treatment. It's cheap, effective, and will stick to darned-near-anything.
Tuesday, January 12, 2010
Happy New Year?
Well, this post is a bit of a bummer to write. After running about 1000 miles in preparation for this weekend's Avalon 50 mile race, I'm officially dropping out. :(
Since I promised to keep the "web" up to date on any issues I encountered during training, here it is:
On Christmas Eve-Eve (that's the 23rd), while surfing my favorite spot (south of Newport and north of San Diego....that's all I'll say!) I jumped off of my board in what I thought was 4-5 feet of water. Problem is, it was about 1 foot of water. What resulted? A hyperextended left knee.
The good news is that the major ligaments of the knee are intact. I believe that I sprained a minor ligament--the antero-medial menisco-femoral ligament. This ligament helps to hold the horns of the menisci to the femur.
A sprain is never good news, but in my case it is. The sort of injury I suffered could have and probably should have resulted in an ACL and medial meniscus tear.
So what does this all mean? Well, no 50 for me this winter. Today I managed to run 8 miles pain free, so I am healing well. I guess the rest of the winter and spring will have a few 10k races for me.
People often ask me if I'm afraid that all of the "things" (meaning sports) I do will wear-out my body. As I've established previously, exercise makes the body stronger--all parts of it. Furthermore, significantly more people die on the sofa than in the water or on the trail.
My advice to you: if you fall off of that horse, get back on it and ride the heck out of it!
Since I promised to keep the "web" up to date on any issues I encountered during training, here it is:
On Christmas Eve-Eve (that's the 23rd), while surfing my favorite spot (south of Newport and north of San Diego....that's all I'll say!) I jumped off of my board in what I thought was 4-5 feet of water. Problem is, it was about 1 foot of water. What resulted? A hyperextended left knee.
The good news is that the major ligaments of the knee are intact. I believe that I sprained a minor ligament--the antero-medial menisco-femoral ligament. This ligament helps to hold the horns of the menisci to the femur.
A sprain is never good news, but in my case it is. The sort of injury I suffered could have and probably should have resulted in an ACL and medial meniscus tear.
So what does this all mean? Well, no 50 for me this winter. Today I managed to run 8 miles pain free, so I am healing well. I guess the rest of the winter and spring will have a few 10k races for me.
People often ask me if I'm afraid that all of the "things" (meaning sports) I do will wear-out my body. As I've established previously, exercise makes the body stronger--all parts of it. Furthermore, significantly more people die on the sofa than in the water or on the trail.
My advice to you: if you fall off of that horse, get back on it and ride the heck out of it!
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