Archive for Fitness

Want some breast milk in that ice cream?

Posted in humor, Preventive Medicine with tags , , on September 24, 2008 by Dr. CJ

In a typical throw-all-rational-thinking-out-the-window approach, PETA sent a letter to the founders of Ben & Jerry’s Ice Cream requesting that they use human breast milk rather than cow’s milk in their products.

Read letter here.

Wow.  [said with complete lack of emotion, or is it utter (no pun intended) disbelief]

That is so over-the-top ridiculous – that all I can say.

OK, maybe one more comment because it irked me:  You want to prevent obesity and diabetes?  Quit coddling your child – force them to do something other than play video games and surf the internet.

Extreme Lipids I

Posted in Heart Disease, Preventive Medicine with tags , , , , , on September 22, 2008 by Dr. CJ

I saw a woman a few months ago who had concerns about a strange sensation in her chest.  She had had her cholesterol panel checked a few months prior by her gynecologist at her yearly female exam.  The gynecologist communicated to her that her total cholesterol was too high at 240 and that she should follow-up with my clinic.

Sure, 240 is high for a total cholesterol is high, but the details of the individual lipid measurements are far more telling than a “total”.  This woman’s lipid panel is a perfect case in point.

  Here’s the panel – refer to this post for details on the significance of each value.

Total Cholesterol    240  (normal < 200)

LDL                         111  (normal < 130)

HDL                        117  (normal >39)

Triglycerides            61  (normal <150)

So what?  This panel achieves one of my fantasy goals for cholesterol numbers – an HDL greater than the LDL [without cholesterol medication].  There was one other patient who came close.

Her total cholesterol is high in part due to the very high HDL cholesterol, but if you’re going to have a high total cholesterol, this is the way to do it.

Why is a high HDL a good thing?  HDL protects the heart and brain by it’s “scavenger” effects on plaque in blood vessels.

That’s no easy task, although favorable genetics certainly help.  The hightest HDL’s I’ve seen are generally in alcoholics – unfortunately, the HDL-raising benefits of alcohol are outweighted by its deleterious effects.

The best way to raise the HDL is through regular, intense exercise.  There was a study from years ago that analyzed HDL’s in runners: the more miles they ran in a week, the higher their HDL.

Why are so many people on chronic medications?

Posted in Medicine, Uncategorized with tags , , , , on May 16, 2008 by Dr. CJ

A recent report revealed that over half of all Americans are on at least one medication on a chronic basis.  This analysis includes children and adults.

The article cites that medications for blood pressure and cholesterol are the most common.  Note that these problems are core features of the Metabolic Syndrome which is already at epidemic levels and steadily worsening.

Best line of the article:

"Honestly, a lot of it is related to obesity," he said. "We've 
become a couch potato culture (and) it's a lot easier to pop a 
pill" than to exercise regularly or diet. 

Another epidemic problem is the overdiagnosis of and over-prescribing of medications for so-called ADHD.  That calls for a separate post, if I dare, but no one can argue that so many children need medication to get through a school day.  That’s flat-out ridiculous and more an indicator of a parent’s ability to teach discipline and maturity than a “disorder” of the child. 

Certainly, there is also an influence from public education.  For example, I frequently see people who have either learned about their risk for certain medical conditions or about medications that are being advertised for these conditions, and this bit of awareness prompts them to initiate a discussion about it. 

There’s room for a long, complicated discussion about the necessity and ethics of pharmaceutical products being used on this scale.  As mentioned previously, I encourage patients to minimize their use of medications by addressing the important health factors

People want quick fixes, and especially easy fixes.  It still amazes me, yes, but people are far more willing to pay $30-100 / month and subject themselves to risk of liver disease, muscle injury, electrolyte depletion, and other side effects than to devote themselves to a regimen of healthy eating and regular physical activity to achieve the same results.

This report also begs the question: why are the doctors prescribing so much medication?  Aside from the obvious increase in chronic medical conditions like hypertension, hyperlipidemia, and diabetes; the philosophy of the physician is put to the test when confronted with these patients, as in drug vs. fitness.

Don’t be a wimp – play golf the way it was meant to be played

Posted in Exercise with tags , , , on May 8, 2008 by Dr. CJ

Taking advantage of an absolutely gorgeous day (read 70 and sunny), I managed my first golf outing of the year this week. Even though I felt like auctioning off my clubs after the first hole (and almost each one thereafter), I had a pretty good time . . . and actually got a decent workout.

Huh? Did he say “workout” and “golf” in the same sentence??? Just like I make softball a workout for myself, I ensure that my golf outings aren’t lazy drunken debacles. Some of that is by design; some of that is by virtue of my amazing lack of skill.

We unskilled golfers who just love the game for the sake of the game know and fully understand one of golf’s unspoken truths: Bad golfers get more exercise. Between walking a zigzag pattern down the fairway, hunting for balls in other fairways or out of bounds, and taking more than a par’s worth of swings, a lousy golfer is certainly working harder on the course than a scratch or other low-handicap golfer. But, it’s that PGA-material shot that you can pull off only 10% of the time that makes the game all worthwhile.

The particular course I played is a beautiful, wooded course with a layout that creates a significant amount of distance between several of the holes. The actual yardage of the holes alone (from the second tee’s, not the lady’s tees) is 5463 yards, which amounts to roughly 3.1 miles (if you play straight down the fairway). By no means is that a long course, by golf course standards, but it’s the between-holes walking that make it a trip. I don’t even dare estimate how much further I walked, but it was a decent distance.

As you are probably guessing, I’m not a golf cart kind of guy. In fact, I am quite opposed to golf carts and actually snicker under my breath at those who can’t fathom golfing a round without one. I can count on one hand the number of times I’ve golfed with a cart, and that number doesn’t grow very quickly.

  • For the 70-year-old with a hip replacement who is addicted to golf . . . great, you, sir, deserve a cart.
  • For the typical American guy with no major medical crises . . . you may, in fact, need the exercise.

There are a few flavors of golf, depending on the level of fitness one is willing to incorporate into his (or her) game (in ascending order):

  • Golf cart – minimal walking, only as far as the cart won’t allow one to get to certain areas of the course. Don’t pat yourself on the back at the end of the day for getting your exercise – you just did the equivalent of a day at the driving range.
  • Remote cart – what in the world are these things? I could not believe my eyes when I first saw one of these. Only in America, I thought. I’ve gotta know – does the value of the satisfaction of owning one of those come anywhere close to what it costs to have one? These carts actually give the sport a lazy name.
  • Caddy – same as the remote cart. Must be nice. I wouldn’t want the poor thing cringing at my shots all day.
  • Push cart – decent, but still taking the easy way out. To me, any one who thinks they’re fit enough to swing a golf club at least 70 times should at least be able to push a cart for a few miles.
  • Carry your own clubs – the way golf was meant to be played. Here’s a calculator to help you estimate how many calories/hour you would burn while carrying your own clubs while golfing. My golf bag with clubs weighs 21 pounds, hardly a strain on any one.

Give it a whirl – make your next golf outing a bonus addition to your fitness plan. It still amazes me that people are willing to pay to exercise in a sweaty, unsanitary gym and then also pay to avoid exercise on a beautiful golf course. Think of how easy it would be to satisfy exercise requirements by putting in a couple rounds of golf weekly – on foot.

Back in the swing

Posted in Exercise, My training updates with tags , , , on May 5, 2008 by Dr. CJ

This is my favorite time of year, by far.  I love the in-between feeling of Spring and Summer, the emerging green grass and leaves, and, best yet, the start of softball

I had my first game last night and am geared up for more.  Many criticize baseball/softball as a lazy sport, where there’s not a consistent level of activity and thus is not good exercise.  Very true for some people . . . not me.

A little background, first – I’m on a co-ed team with a few people who have never played organized sports, let alone softball (makes for interesting moments).  On top of that, we were short two players last night.  In a situation like that, I become the ultimate utility player, trying to cover shortstop and most of left field, trying to snag any fly ball in the same zip code.  I was huffing and puffing nearly the whole game.  Amazingly, or maybe because the other team was lacking skill, we managed to win short-handed.

There are plenty of sprinting opportunities during a game, between batting/running bases and chasing balls in the field on defense – at times, it felt a little like one of my HIIT workouts. I’m also feeling some DOMS already, from tapping into those base-running muscles.

I’m not going to advocate for softball as a replacement for regular workouts, but it certainly has a place in my fitness regimen.  Every summer, I drop several pounds, which I largely attribute to the summer sports, primarily softball.  I also have the opportunity to play Monday nights as well, but I’ve decided to limit it to one night/week so I can maintain my weightlifting regimen ideally 3 days/week.

MS Walk ’08

Posted in Exercise, Medicine with tags , , , on May 4, 2008 by Dr. CJ

I participated in the MS Walk for the first time this morning, an event to raise funds for the National Multiple Sclerosis Society in their fight against Multiple Sclerosis.

Briefly, Multiple Sclerosis is a degenerative neurologic disease with varying manifestations and varying courses. Some people live with minimal to no recurrences, whereas others suffer severe, debilitating progression leading to rapid death. There is a roughly 2:1 predilection for women, and it typically occurs between the ages of 20 and 50.

Couple reasons I did the walk: 1) I was part of a group walking in support of someone with MS, and 2) I have patients with MS and believe it’s an important area for further research (or maybe “search” is a better term).

The walk in my area was a 6.5 mile route. In talking to people at the registration area, I learned that it was 9 miles last year, 12 the year before, and once was actually 18 miles.

I couldn’t help but think this steady drop in walking distance was related to the steady decline in people’s interest in their health. I’m sure it was also a matter of getting as many people to walk (and thereby raise more money) without turning away people who are weary of physical activity. I wonder: are all charity walk distances on the decline?

You can imagine the comments along the route, too. “Is that only mile four?” “I wonder how much longer it is.” It’s too bad that 6.5 miles is an extraordinary distance for so many people. I don’t expect that everyone be in tip-top shape, but a leisurely 6.5 mile walk should be almost routine.

On average, it takes 2000 steps to walk a mile. The 6.5 mile walk would then require roughly 13,000 steps. There has been a push for the past several years to encourage people to walk 10,000 steps in a day, with pedometers even being handed out at fast-food restaurants (ah, the irony), as a general guideline to increase physical activity. If one can manage 10,000 steps in a day (which isn’t actually that hard – I’ve monitored mine in the past), today’s walk would have been only a 30% improvement in distance from a regular day.

Regardless, thanks to everyone who participated in their local MS Walk or other charity walks, for that matter. Even if you don’t manage to secure a large amount of contributions, your presence is important as a show of support.

Lifestyle recommendations to lower your risk of cancer

Posted in Preventive Medicine with tags , , on April 20, 2008 by Dr. CJ

For what it’s worth, here is a summary of an updated report issued jointly by the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR), titled Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective

  1. Be as lean as possible within the normal range of body weight.
  2. Be physically active.
  3. Avoid sugary drinks and limit consumption of energy-dense foods.
  4. Eat mostly foods of plant origin.
  5. Limit red meat and avoid processed meat.
  6. Limit alcohol drinks.
  7. Limit consumption of salt.
  8. Aim to meet nutritional needs through diet alone.
  9. Exclusively breastfeed infacts (no other liquids) for up to six months.
  10. Cancer survivors should follow the recommendation for cancer prevention.

Being overweight or obese was found to impose a much higher risk of cancer compared to lean individuals.

I offer #11: Pick your parents wisely – family history is a big factor.