Rami Hashish , DPT has written a great article featured on the Huffington Post about the benefits and drawbacks of both running outside and on the treadmill. Most focusing on a handful of studies, Rami discusses how treadmills reduce the impact on joints while outdoor running can be good for those with Achilles strains. According to the studies he cites, treadmills can lead to reduced running speeds without the user realizing it. He also writes about how to simulate the additional energy required for running outdoors when on a treadmill. Here is an excerpt from his article:

It’s a beautiful day. The sun is shining and glistening off the ocean’s waves, causing a beautiful reflection of colors in the cloudless yet slightly misty morning sky. In other words, it’s a perfect day for an outdoor run. But it’s hot, too. And you have pale skin and burn easily. It’s also early in the morning, meaning that there aren’t too many sunbathers to gawk at, or at least check out discretely under your Ray-Bans. OK, so indoor treadmill running it is!

My good friend Forrest Gump would never contemplate the nuances of such a choice. Rather, he would just run. But we’re not Forrest Gump. So here’s the dilemma: Should you run on a treadmill or overground? To answer this, let’s disregard the rhyme and reason behind the choice and focus solely on the science.

Read Rami's article To Run Outside or on a Treadmill? A Dilemma Foreign to Forrest Gump on Huffingtonpost.com.

Concussions are a dangerous but sometimes subtle injury that can frequently occur in sports, particularly football. Much of the time, though a person is experiencing one, there may not be any obvious physical signs like scratches or bruising that would show it. When a person experiences a powerful blow to the head, the brain may knock against the skull and a concussion occurs when the brain is damaged. Although sometimes resting is enough to recover, concussions can last for weeks, affecting your vision, balance, and even your emotions.

Safety on the field is vital, especially when considering high school football concussions are on the rise. Check out the numbers from GlobeLifeInsurance.com.

Click on the image to make it larger

Our coaches, trainers and gym teachers have long instructed us to touch our toes before we touch the court. Most of us almost intuitively stretch before working out, running, or exercising. But what does stretching really do? Does it increase flexibility? Enhance performance? Prevent injury? Turns out, too much stretching may be a bad thing. It all depends on how much you move while you’re stretching.

All stretches involve postures that move your body to its outer limits of motion. Stretches are classified as dynamic or static, depending on whether you are moving – like doing high knees – or standing still – like doing long quad stretches. We often think of those long, static stretches as the standard – you elongate a muscle group and then maintain that elongation for 30 seconds or so. But stretching dynamically, while you move, is gaining popularity because it engages the muscles in a similar way to the workout itself. When you do a dynamic stretch, you propel your muscle through its maximum range of motion, and you stay in motion. Dynamic stretching prepares your muscles for the kind of performance they must give during your workout, and it warms you up at the same time.

New evidence suggests that static stretching, in particular, may be a warm-up tradition based in superstition. A University of Nevada, Las Vegas study found that static stretching tends to weaken the muscles involved in a workout, thus decreasing strength and ultimately performance over time. This appears to be caused by the neuromuscular inhibitory response that takes place in muscles with static stretching. Long stretches make a muscle less responsive to brain signals, which effectively weakens the muscle just as it’s about to perform. But don’t roll away the yoga mat just yet. Static stretching has other proven benefits like increasing flexibility, decreasing elevated blood flow and even restoring calm. Many experts believe that static stretching should play a key role in a cool down after the workout is through, but almost everyone agrees on the benefits of dynamic stretching before a workout.

Studies show that dynamic stretching causes no neuromuscular inhibitory response, it increases flexibility over time, and it helps to prevent injury. Stretching the muscles in ways that mimic a workout is a great way to reduce the likelihood of ligament and muscle tears. So next time you hit the gym, trade your static stretches for dynamic stretches so you can have a safer and more effective workout.

Visit Inspiyr.com to see the original post.

A new lawsuit against the New England Compounding Center, brought on by their patients who were injured by tainted steroid injections, has introduced an important conversation in the pain management community. The meningitis-infected shots have tragically taken 32 lives and sickened over 400 more. Paralysis and hospitalizing headaches are some of the symptoms these patients have suffered. Many are wondering if this incident could have been prevented.

Many of the patients who received these steroid injections did not have the conditions that the treatment was purported to address. Steroid injections are greatly overused. This invasive back-pain therapy has not proven useful to many of the patients who receive it due to misuse. Since back pain is debilitating for most patients, many doctors address the ailment with a quick-fix shot. Unfortunately, shortcutting the body’s healing process is almost always not healthy, more costly, and sometimes dangerous. The New York Times accurately states that the shots should not be used until other treatments have been tried:

Though doctors are still arguing, most academic researchers say there is no evidence that steroid injections are useful in easing straightforward chronic low back pain. Professional guidelines say such shots should generally not be used for back pain that is less than four to six weeks old, which studies show almost always gets better with noninvasive treatments. Although many Medicare patients get spinal injections to treat a condition called spinal stenosis, a narrowing of spaces between bones of the spine, Dr. Friedly said, shots are not used for that condition in many European countries.

Shockingly, the amount of spine injections given are more correlated with the number of specialists in the area than the incidence of back pain in an area.

The shots — which may include a steroid and an anesthetic — are often dispensed at for-profit pain clinics owned by the physicians holding the needle. “There’s a lot of concern about perverse financial incentive,” Dr. Friedly added. Mr. Kinnard’s clients got their injections at the St. Thomas Outpatient Neurosurgery Clinic, a limited-liability corporation half owned by doctors, which occupied a floor of one of Nashville’s major hospitals. It gave 5,000 injections a year, or about 20 each business day, and epidural steroid injections are listed on its web site as its “top procedure.”

It’s always important to read procedures and medical specialists before visiting them. Due to their prevalent use, I recommend anyone experiencing back pain to read How Back Pain Turned Deadly on NYTimes.com.

More than 450,000 hip replacement procedures are done every year in the United States, to restore mobility and resolve chronic pain in patients with debilitating hip problems. While these procedures are generally very safe and effective, problems with hip replacement implants have caused quite a stir lately. Recalls and high rates of complications have drawn the attention of regulatory agencies in both the United States and the UK, as concerns about the safety of an entire category of hip implants have been raised. If you are planning to have a hip replacement or have already had a procedure, there are some things you need to know about the dangers associated with hip implants.

Hip Replacement

Hip replacement removes a damaged hip joint and replaces it with an artificial joint. Total replacement removes the natural femoral head, or ball, and the acetabulum, or socket, of the hip joint. Partial replacement replaces just the femoral head. Joint resurfacing generally replaces the acetabulum with an artificial cup,

leaves the femoral head in place, reshaped and covered with a metal cap.

General Hip Implant Issues

Hip replacement implants are made with materials that include plastics, metals and ceramics. The most commonly used implants are composed of a metal ball and a socket that is made of plastic or lined with it. Implants are also made with ceramic femoral heads, paired with plastic, metal or ceramic sockets. In metal-on-metal implants, both the ball and socket have metal surfaces.

All implants have some risk of complications. Most common is implant dislocation, an issue that most often occurs during the weeks following surgery as the hip is healing. Bone fractures can occur, due to pressure from the implant, as can infection. Osteolysis, or bone loss, can happen as the body’s immune system attempts to clear away implant debris, destroying bone cells in the process. Nerve damage, hardening of soft tissues around the hip, implant loosening or breakage, and uneven leg lengths are other possible complications.

Metal-on-Metal Complications

Metal-on-metal hip replacement systems have been more problematic than other types of hip implants, due to minute particles of metallic debris that wear off of their components over time. These particles collect in the soft tissues around the hip and can cause a condition called metallosis. Metallosis happens when those particles cause the tissues to become inflamed, leading to intense pain and swelling in the hip and in some cases, tissue death and bone loss at the implant site.

Metal ions can also be absorbed into the bloodstream, circulating throughout the body. Although the long-term consequences of elevated levels of these ions in the blood are largely unknown, medical experts have expressed concern that they may affect immune function and increase cancer risk.

Implant Recalls

Several metal-on-metal products have been recalled by manufacturers. There have been several DePuy hip replacement recalls, including their ASR XL Acetabular System and ASR Hip Resurfacing SystemStryker. Products made by Zimmer Holdings and Smith & Nephew have also been recalled. Thousands of patients have been affected by these faulty implants, leading to thousands of revision surgeries and hundreds of lawsuits.

This article was written by Elizabeth Carrollton who writes to inform the general public about defective medical devices and dangerous drugs for Drugwatch.com.

In another installation of DaddyMDGuides, where doctors share parenting advice, I talk about how to handle a child’s head injury.

How do you prevent concussion in children, and what are the signs of a concussion?

When we think of sports injuries, we think of sprains, strains, pulls, and breaks — the usual orthopedic suspects. It’s easy to forget that sports can cause brain trauma, too, in the form of concussions. Concussions are the mildest form of brain trauma, and they are so frequently caused by contact sports that they account for about 5 percent of all sports injuries. Thankfully, the symptoms of concussions, which are mostly minor neurological impairments, usually subside within weeks, days, or even hours. That said, children and adolescents are at particularly high risk for concussions. Because their brains are still developing, children might have a greater harmful impact from concussions. Thus, concussions may make their maturing brains more vulnerable to re-injury and other trauma.

If a child is hit on the head by a projectile, a ball, or another player, parents should be on the lookout for changes in behavior, fatigue, and thinking in their child. Most parents know to watch for concussions when their child has taken an impact to the head, or gets “knocked out.” I frequently remind parents that a child does not need to be knocked out or lose consciousness to have had a concussion, and for that matter, children frequently bump their heads without getting concussions. Usually the most indisputable symptoms of concussions are the neurological ones — they cause children’s brains to work differently. Children might think more slowly, have a poor attention span, and have difficulty completing complex (but reasonable) tasks.

But the neurological signs are often more subtle than physical ones, so it’s important to know the other symptoms of a concussion, too. Signs and symptoms of a concussion can include dizziness, headache, vomiting, confusion, acting dazed, forgetting what happened before or after the injury, and of course, being “knocked out.” After head trauma, parents should be especially vigilant about a headache that gets worse, lasts for a long time, or is exceptionally severe. They should also observe for confusion, extreme sleepiness, or trouble waking up. If the child vomits three or more times, has trouble walking or talking, or has a seizure, get medical attention immediately.

Although serious injuries from concussions are rare, it is important to prevent re-injury in children who have had concussions. I like to recommend parents consider using helmets in all contact sports.

Luckily, children have their own kind of resilience — it takes a stronger force, usually two to three times the impact that an adult might endure, to produce clinical symptoms. This does not mean that children should take greater risks and play even rougher, though, even if they are wearing a helmet. As a parent myself, I know that it is best to keep an eye on children for about two weeks after their symptoms subside before having them to return to play after a concussion. Because children literally have their whole lives ahead of them, it is best to err on the side of caution.

To view the original web page, visit DaddyMDGuides.com in the Answers category.

When we think of athletes, we often think of success, money, and the easy lifestyle that most of us can only dream of. It’s easy to forget the foundation of work, stress, and physical risk behind every hour of televised glory. Professional sports is a lifestyle job that requires grueling workout schedules, practice sessions, and game day routines. An athlete’s body endures a constant beating in training, and it’s far too easy to cross the line from helpful stress into repetitive stress injuries. Athletes are predisposed to common soft tissue injuries, which can affect their livelihood and even the quality of their life after their sports careers. In this article, we discuss one of the most common sports injuries witnessed: rotator cuff tears.

The rotator cuff is the soft tissue in the “socket” of your shoulder’s ball-and-socket joint—the joint that gives your shoulder a greater range of motion than any other body part. The rotator cuff is composed of a collection of four muscle groups: the teres minor, supraspinatus, infraspinatus, and subscapularis. These muscles, along with their tendons, form a covering around the head of the humerus bone. The rotator cuff is protected by a lubricating sac, known as the bursa, which shields the cuff from the bone on top of your shoulder (called the acromion). This lubricating sac allows the rotator cuff tendons to glide freely with arm movement. When the tendons are injured, this bursa can become inflamed and painful, which limits arm activity. Pitchers are especially prone to rotator cuff injuries due to repetitive overhead activities and trauma.

Rotator cuff injuries have symptoms similar to other soft-tissue injuries—shoulder pain, weakness, and loss of range of motion with movement and activity. If you have a rotator cuff injury, your shoulder pain might be exacerbated during the night, while you are otherwise at rest. You might also feel crackling sensations when you move your shoulder.

The good news is that if you don’t aggravate an already-injured rotator cuff, they can be quite resilient. Over 50% of rotator cuff injuries can be treated using non-surgical orthopedic treatments, though this naturally depends on the size and duration of the tear. Conservative treatment usually includes rest, activity modification, physical therapy, and the usage of anti-inflammatory medication such as Ibuprofen and Naproxen. If the inflammation and pain continue the next step might be a cortisone steroid injection, which is very effective in reducing inflammation. If there are continued symptoms beyond six months, then surgical consultation may be needed to facilitate full tendon healing.

Here are four tips that can help prevent shoulder injury:

1. Stretch your shoulder dynamically before performing intensive workouts.

2. Rest your shoulder regularly during practice and sports games.

3. Apply an ice pack if you start experiencing any shoulder pain.

4. Consider taking an anti-inflammatory pill such as Ibuprofen or Naproxen before and after every game to prevent swelling.

This article was originally featured on Inspiyr.com and co-written by Haroon Andar MS and Moshe Lewis MD. To view the original page, visit the online magazine’s website.

Download this article from MensHealth (PDF).

There are more opportunities to monitor your health than ever before since such innovations in personal computing as smartphones and tablets that changed the way we communicate and store information. There’s nothing wrong with pen and paper, but your pen won’t check your heart rate for you. You can find the app Instant Heart Rate in the iPhone app store for free, and it is a handy tool for measuring your heart’s beats per minute.

Men’s Health Magazine has a piece detailing other great utilities:

Hurt? SportsInjuryClinic has the lowdown on more than 100 different sports-related injuries. Compare symptoms, receive rehab info, and watch YouTube treatment videos, a favorite feature of Moshe Lewis, M.D., chief of physical medicine and rehabilitation at California Pacific Medical Center. Just make sure you clear any new exercises with your doctor first.

To view the article in your browser, visit their online magazine (pages 56 & 68).

While movement with osteoarthritis can be arduous, it actually can be a great way to relieve pain when done right. Some of the keys to look for in a good approach to exercise is a focus on low impact movement and, not surprisingly, fun. In a recent piece for EverydayHealth, I discuss how activities such as tai chi and water aerobics can improve your quality of life. By both strengthening your body and alleviating stress, these 5 activities can make life both more comfortable and enjoyable. Give them a try!

1. Tai Chi
2. Yoga
3. Qigong
4. Water Aerobics
5. Belly Dancing

Download the video

Watch this video on YouTube

It’s no secret that it can be really difficult to maintain your fitness and overall health when so many of your days are spent in the office. Employees can develop carpal tunnel from repetitive wrist movements and a constant deficiency in circulation can cause a number of cardiovascular problems. There are, however, some great solutions to prevent discomfort and a deterioration in health while at work. Some of the best results come from employers that lead by example and implement programs such as a walking group or a push for ergonomics awareness.

A recent post on the Nuesoft Blog shares some great advice when it comes to workplace wellness. In the featured Neusoft video podcast, I talk with Lindsey Coates about how to engage in a routine that works for everyone as well as how to encourage good habits and comfort. Here are some ideas to get you started:

1. Designate a coordinator to get everyone involved.
2. Create a board that will centralize all wellness information (leaflets, routines, leader board – if you want to make it a competition, etc.).
3. Walk as a group during lunch around the building or floor you are on.
4. Sit on a yoga ball for an hour a day while working on the computer. When your hour is up pass it to another team member.
5. Sign up as a group to do a 5k, softball team or other sporting activity. It’ll also promote morale!

To find out more, read the article and watch the interview on the Nuesoft Blog.

While cyclists tend to be very fit due to their love of the sport, there are some risks involved. In a recent article Nina Patterson, PT, explains that many injuries are inflicted on areas of existing weakness, with the compounding effect of additional stress or under-use in certain areas of the body. In each case, she says, the injury occurred due to “cumulative trauma.” So what can be done about these injuries?

Active Release Techniques® (A.R.T.*) is a soft tissue management system that breaks up adhesions in and between tissues. Using A.R.T., normal length and tension of tissues is restored. For those of you who have tried stretching and general massage with no avail, A.R.T. is for you.

She specifically tackles widespread issues such as neck pain, low back pain, hamstring strains, and Achilles tendon strains, and discusses how active release techniques can help with a problem that other therapeutic activities couldn’t solve. Read the article at the Sports + Orthopedic Leaders Physical Therapy blog and start living a more pain free life.

CPR is one of the most important skills a doctor can have, especially when they are in public places, for which they could be the only person able to perform it. In the case of Michael Jackson’s cardiologist, he may not have been trained enough to respond at the scene while Mr. Jackson was experiencing his last moments, which is a reality no doctor should have to face.

In a recent article, I discuss Dr. Murray’s hand in the event and how knowledge of CPR could have saved his life:

When Michael Jackson’s heart stopped under the strain of the drug propofol, his personal physician, cardiologist Murray Conrad, is reported to have asked if anyone else present in the pop singer’s bedroom knew CPR. These are the last words any physician should utter during a life and death situation such as this. Dr. Murray, himself a cardiologist for more than twenty years was standing right there and should have already have begun CPR himself, a basic skill for any physician.

Cardiopulmonary Resuscitation or CPR consists of administering chest compressions, and sometimes mouth to mouth airway breaths, and is performed thousands of times a day by doctors, paramedics and other first responders in hospitals, offices, homes and shopping malls across America. CPR is a skill that physicians should know. In fact CPR is considered so important in saving lives that aspiring physicians are often taught how to perform CPR in their very first week of medical school, because CPR saves lives.

To read the rest of the article, visit InMag.com.

If you’ve been working like a weekday robot and using your weekends to workout, you just might be a Weekend Warrior! Weekend sports and outdoor activities like team sports, hikes and swimming are good for both the mind and the body. Plus you’ll feel alive again, until Monday rolls around.

But using physical recreation as a weekends-only reward comes with its own set of risks. Intermittent exercise quickly increases the risk of a muscle strain or ligament tear. Joints can easily be injured without the proper warm-up during the week. Repetitive stress injuries (RSI) like plantar fasciitis or shin splints can put you in a walking boot for weeks. Skimping on weekday workouts leaves muscles stiff and poorly conditioned for weekend performance, so you’re far more likely to get injured.

Luckily, a little bit of preparation goes a long way. You can start immediately to optimize your weekday routines in order to excel at your weekend sports activities. Here are six simple tips that can make your weekend performance better, safer, and more fun:

1. Reach for the Sky

Stretching should always be the first step in a warm-up routine. Basic stretching prevents allows you to prepare the muscles for the work they are going to do, preventing muscle strain injuries. More advanced stretching exercises like yoga and Pilates also improve your balance, core strength, back strength, and conditioning for the spine. You can reap the benefits of stretching even if you are unable to take a dedicated weekday class—just devote fifteen minutes to stretching a few days every week.

I was recently interviewed for a KTVU special on more efficient stretching: Certain Stretches Could Inhibit Athletic Performance

2. Pump Iron or Soup

Strength training is an essential way to build endurance for the Weekend Warrior. Muscles need resistance training to function at their full capacity. Utilize lighter weights with multiple reps to improve tone initially—even doing curls with a soup can will help to tone your muscles for endurance-based activities like hiking or distance running. If you’d like to build strength and bulk, gradually move to higher weights with fewer reps.

3. Get Conditioned

Many of us are weekend warriors by necessity, not choice—our routine simply does not permit a lot of time to train during the week. But if you can find the time for even a little bit of simple aerobic conditioning, you’ll see a huge change in both your weekend performance and your everyday energy level. Light, easy, and low impact activities — jogging, hiking, tennis — are a great way to optimize cardiovascular health, limit further damage to your cartilage and joints while burning calories, thereby mobilizing muscles naturally.

4. What About Supplements?

From Omega 3′s to glucosamine to antioxidants to vitamin D, the right nutrition and dietary supplements can make a big difference in your sports performance and your general well-being. Always consult your doctor, who can support your good health through the appropriate supplements. Remember, a healthy diet, including adequate fluid intake, are essential to all athletes, professionals and weekend warriors alike.

5. Happy Feet Are Healthy Feet

Good ergonomics, posture and even the wear of your shoes can make or break your technique. Take a page from professional athletes, who optimize the mechanics of their technique with custom orthotics, proper shoes, and correct body mechanics. Consider taking a few lessons from a professional trainer in your sport of choice. Also, consider seeing a podiatrist for advice on inserts and shoe wear, especially if you have foot pain. An investment in proper foot support is an investment in your long-term orthopedic health.

6. The Fun Factor

Most importantly, realize that exercise should be fun. This certainly goes for your weekend recreational events, but the fun doesn’t have to end on Sunday night. It’s far easier to keep up on your regular conditioning if you genuinely enjoy it and look forward to it. If you’ve been having trouble jogging to prepare for your weekend pursuits, why not substitute rigorous swing dancing? Swimming? Dog frisbee? Or even aerobic gardening? Any weekday physical activity is better than none, and regular light activity will help your body to be acclimated for weekly hard activity.

Remember that whether you are a full-time athlete or a weekend warrior, physical activity that keeps you moving and having fun will keep you motivated and help you reach your fitness goals.

This article was featured on HeathlyBlackMen.org.

Chronic pain causes The United States around $558 billion a year in lost productivity and medical bills. Not surprisingly, thats more than the entire effect of heart disease, America’s number one killer. Chronic pain can be managed to increase your productivity in the workplace.

EverydayHealth has another great article about how to reduce chronic pain in the office. I was interviewed for tips 3 and 4, Move During Your Breaks and Get Help for Heavy Lifting. Here are the links to EverydayHealth’s tips:

1. Practice Good Posture

2. Set Up an Ergonomic Workstation

3. Move During Your Breaks

4. Get Help for Heavy Lifting

5. Wear Comfortable Shoes

Read this EverydayHealth Article on their website.

Cooking legend Paula Deen is the epitome of you are what you eat. The Savannah restaurant owner and author of several cookbooks, who also appears in her own television show, tells “kids to have cheesecake for breakfast… chocolate cake and meatloaf for lunch—and french fries” according to Barbara Walters. Apparently the chef heeded her own advice and now the blatant disregard for eating healthy has caught up with her as she has been diagnosed with type II diabetes. The official announcement of her type II diabetes only came about recently, several years after she was actually diagnosed. Unfortunately this announcement did not come out in conjunction with a public service announcement promoting organic foods, fresh fruits and vegetables, or while pushing healthy entree selections at the buffet of her world famous restaurant. Instead Chef Deen elected to take her diabetes story public in conjunction with her role as a paid spokeswoman for Novo, the Danish-based pharmaceutical manufacturer, pushing its new diabetes management program. With role models such as Chef Deen, it is no wonder that America is becoming the fattest nation, with staggering statistics on cholesterol, heart disease, diabetes and more alarmingly, juvenile diabetes, to back it up.

With Chef Deen on the air and in our children’s cookbooks the nation will turn into the capital of juvenile diabetes in no time unless parents take a proactive stance against such role models. As a parent and physician myself, I will not allow Chef Deen’s children’s cookbook in my home because I don’t want any child to follow in her footsteps and become a diabetic. I encourage all parents to step away from the plate and lead by example by deep-sixing Chef Deen’s cookbooks and planting an organic garden with your children instead.

I was interviewed by Karen LoBello, a Yahoo! Contributor on how to deal with the holiday hangovers. Many drink over the holidays, but sometimes we can get carried away in the celebrations and drink too much. A hangover can hamper the fun of the upcoming holidays, so I make an effort to share ways to deal with the discomfort that accompanies alcohol consumption.

Doctors offer plenty of advice to patients, but it's not often that a doctor weighs in on treatments to help a hangover. Dr. Moshe Lewis, chief of physical medicine and rehabilitation at California Pacific Medical Center, St. Luke's Campus, shared his ideas with me on how to alleviate a hangover when the spirit to imbibe overwhelms you.

Hangover Prevention

Dr. Lewis says he agrees with your grandma - don't get yourself into a hangover situation in the first place. Abstinence is the best prevention strategy of all. It allows you the ability to enjoy the sheer fun of being with close family and friends. Yet, the reality for some people is that the thought of socializing leads to anxiety, depression or fear. In turn, many people self-medicate with alcohol. Simple strategies aimed at reduction include setting firm limits. Substituting non-alcoholic drinks throughout the evening or arriving late to the party are worthy of consideration. However, if you find that you haven't followed Grandma's advice, Dr. Lewis has some tips to quickly get you back to the holiday festivities.

Hangover Remedy

When you arrive home after significant drinking and want to avoid the hangover that's no-doubt coming, take two Ibuprofen tablets, drink peppermint tea and eat some carbohydrates, recommends Dr. Lewis. Alcohol reduces your sugar levels, so what you need is instant energy. Sugar replaces the energy your brain cells need in order to function properly, and most typical "hangover-cures" contain carbohydrates or sugar; this is why people find them to be effective.

Carbs, such as bread, chicken noodle soup and yogurt help by restoring the sugar levels in your body. Natural sugars, which can be found in bananas, apples and fiber bars, will give you instant energy, and they are healthy choices. Proteins, such as meat, milk and eggs, provide longer-term energy needs for your body.

Thus, Dr. Lewis suggests anything that metabolizes quickly - yup, even peanut M&Ms - to restore your sugar levels and give you the energy you need. Greasy foods, on the other hand - think burgers and cheese steak sandwiches - typically take longer to digest, which is why they are not ideal.

Remember: you're craving certain foods for a reason. Cravings reflect something that your body needs, explains Dr. Lewis. It's not a bad idea to go with what your body is asking for.

Contrary to popular belief, you should avoid too much coffee, as it can further dehydrate you.

Read this article on Yahoo! Voices.

Stretching, warming up, building endurance, taking care of your nutrition and feet, and mainly having fun are great ways to be healthier!

If you’ve been using your weekends to their athletic maximum to make up for sedentary time during the week, congratulations, Weekend Warrior! Weekend sports and outdoor adventures like team sports, hikes, swimming and skiing are good for both the mind and the body. Your well-earned weekend recreation has the added benefits of boosting your mood, reducing stress, increasing muscle and cardiovascular health, and providing a great social outlet.

But using physical recreation as a weekends-only reward comes with its own set of risks. Intermittent exercise quickly increases the risk of a muscle strain or ligament tear. Joints can easily be injured without the proper warm-up during the week. Repetitive stress injuries like plantar fasciitis or shin splints can put you in a walking boot for weeks. Skimping on weekday workouts leaves muscles stiff and poorly conditioned for weekend performance, so you’re far more likely to get injured in the pursuit of weekend excellence.

Luckily, a little bit of preparation goes a long way. You can start immediately to optimize your weekday routines in order to excel at your weekend sports activities. Here are six simple tips that can make your weekend performance better, safer and more fun.

1. Reach for the Sky

Stretching should always be the first step in a warm-up routine. Basic stretching allows you to prepare the muscles for the work they are going to do, preventing muscle strain injuries. More advanced stretching exercises like yoga and Pilates also improve your balance, core strength, back strength, and conditioning for the spine. You can reap the benefits of stretching even if you are unable to take a dedicated weekday class—just devote fifteen minutes to stretching a few days every week. Stretch before any strenuous athletic activity, on the weekend too. For a bit of variety, try an online yoga routine. You’ll feel better during your weekend activities, as well as the rest of your week.

2. Pump Iron, Or Soup

Strength training is an essential way to build endurance for the Weekend Warrior. Muscles need resistance training to function at their full capacity. Utilize lighter weights with multiple reps to improve tone initially—even doing curls with a soup can will help to tone your muscles for endurance-based activities like hiking or distance running. If you’d like to build strength and bulk, gradually move to higher weights with fewer reps. When using heavier weights, don’t forget to rest and pace yourself.

3. Know The Condition

Many of us are weekend warriors by necessity, not choice—our routine simply does not permit a lot of time to train during the week. But if you can find the time for even a little bit of simple aerobic conditioning, you’ll see a huge change in both your weekend performance and your everyday energy level. Activities like light jogging, hiking, aqua-therapy, tai-chi, yoga and rowing are easy, low impact ways to optimize cardiovascular health, limit damage to the cartilage and joint while having our body burn calories, thereby mobilizing muscles in a very natural way. For the athlete who prefers structured activity, a class or a second sport is an ideal way to train for weekend events. Aerobic fitness classes, dance classes, golfing, tennis and cross country skiing can all help you to step up your game while providing good cross training of multiple muscle groups simultaneously. Sometimes even tried-and-true exercises like running can cause knee pain, so don’t hesitate to decrease impact by using the elliptical or hopping in the pool every other day instead.

4. Did You Say Supplements?

From Omega 3′s to glucosamine to antioxidants to vitamin D, the right nutrition and dietary supplements can make a big difference in your sports performance and your general wellbeing. Always consult your doctor, who can support your good health through the appropriate supplements. Remember, a healthy diet, including adequate fluid intake, are essential to all athletes, professionals and weekend warriors alike.

5. Happy Feet Are Healthy Feet

Good ergonomics, posture and even the wear of your shoes can make or break your technique. Take a page from professional athletes, who optimize the mechanics of their technique with custom orthotics, proper shoes, and correct body mechanics. Consider taking a few lessons from a professional trainer in your sport of choice. Also, consider seeing a podiatrist for advice on inserts and shoe wear, especially if you have foot pain. An investment in proper foot support is an investment in your long-term orthopedic health.

6. The Fun Factor

Most importantly, realize that exercise should be fun! This certainly goes for your weekend recreational events, but the fun doesn’t have to end on Sunday night. It’s far easier to keep up on your regular conditioning if you genuinely enjoy it and look forward to it. If you’ve been having trouble jogging to prepare for your weekend pursuits, why not substitute rigorous swing dancing? Swimming? Dog frisbee? Or even aerobic gardening? Any weekday physical activity is better than none, and regular light activity will help your body to be acclimated for weekly hard activity. If you can keep moving, stretching, and having fun during the week, you’ll reach new levels of excellence in your weekend pursuits in no time.

Resources:

1. http://www.ncbi.nlm.nih.gov/pubmed/19761960

2. Rehab Manag. 2011 Apr;24(3):18-9. An ounce of prevention: physical activity plan can help weekend athletes allay overuse injuries. Berliner M.

3. N J Med. 1991 Sep;88(9):639-40. Recreational sports and the weekend athlete. White KM, McInerney VK, Hirsch PJ.

KGO Radio Interview: Dr. Lewis discusses recent Marathon Video Gamer Death
KGO recently interviewed me to discuss twenty-year-old Chris Staniforth, who reportedly played the game “Halo” on his Xbox for up to 12 hours at a time and died in May from deep vein thrombosis. This a condition triggered by sitting for extremely long periods of time. A coroner said that there was a blood clot that formed in Staniforth’s leg that moved up to his lungs to cause a fatal pulmonary embolism.

Deep vein thrombosis usually occurs among people who have to sit for long periods of time such as on a long-haul flight. With the advent of marathon video gaming, these clots can also form and prove deadly. Symptoms include swelling in the leg where the blood clot originates, followed by shortness of breath, chest pain and dizziness.

“After my research I saw there was no difference to Chris sitting at a desk on his Xbox and someone on a long-haul flight,” Staniforth’s father, David, told BBC News. In a statement, Xbox manufacturer Microsoft said that it encourages gamers to take breaks from playing, BBC News reported.

By Moshe Lewis MD and Fion Ng

Gymnastics is one of those sports that encompass agility, balance, precision and strength all in one. Although injuries are prevalent in all sports, gymnasts should take extra caution because any little injury that has gone untreated may turn into a chronic problem later in life.

1. Before any routine, no matter what age or gender, you MUST warm-up –Spend at least 20-30 minutes to warm-up all the major muscle groups and stretch out your wrists and ankles since these are the joints that are most susceptible to injury.
2. Wear appropriate attire – Wear fitted clothing as loose clothing can get caught in equipment and can also prevent the athlete from doing aerial movements. In addition, hair should always be pulled back out of the athlete’s face, dangly jewelry and body piercings should not be worn as it can also get caught in equipment and pose harm to other surrounding athletes.
3. Have a qualified spotter – Spotters play a very important role in assisting athletes attempting new and/or difficult skills.
4. Have emergency contact information handy – Because injuries are inevitable, it is crucial to have an emergency plan to minimize/ease any discomfort an injured gymnast may feel.
5. Stop performing at the first sign of pain – If you think you have hurt or injured any part of the body, no matter how minor the pain may be, stop gymnastics activity until you have been checked out by a coach or doctor.
6. Wear additional safety gear when appropriate – some apparatuses require athletes to wear grips.
7. Eat a well balanced diet when in training – at any stage of gymnastics training, it is important to maintain a well balanced diet in order to perform at your best.
8. Do not attempt skills that have not been practiced – a gymnast should be confident and know how to perform a skill before attempting it for the first time.
9. Talk to your coach(es) – coaches are there to explain to gymnasts how to safely execute skills, how to improve those skills and can discuss with the gymnast any other worries or insecurities he/she may have.
10. Know and understand your body – Not only is gymnastics a physically demanding sport but also requires the athlete to be psychologically and emotionally inclined. Being attuned to your body will allow the athlete to block out distractions and concentrate more on his/her training.

This podcast was released in early in the May 2011 email newsletter.

Taboo Talk: a talk show featuring Lady Charmaine Day, Pastor and Christian Consultant of Unlimited Help Ministries Unlimited Help. Today Lady Charmaine talks to Dr. Moshe Lewis — Pain Management Specialist — about staying healthy and new advances in pain treatment technology:

Taboos

• Why men often neglect their medical issues (due to their schedule and lifestyle)
• How you should dress when visiting the doctor ### Having loved ones come with you to the doctor
• They can help remember things your doctor has said
• They can give additional details to the doctor

Being Healthier

• Drink more water, less sugar, eating fruits and vegetables
• Parents being role models for their kids
• Exercise: walking and exercise classes with care (don’t hurt yourself)

How do we get others to care about themselves?

• Volunteer work can help you maintain a healthy lifestyle
• Positive influences and their effect on healthy lifestyles
• Constantly setting goals for you to achieve

Technologies influence on pain management

• Surgery is not as necessary as it used to be
• Utilizing eastern medicine and alternative medicine

Tips for the Christian community

• Stay active and social
• Avoid toxic items like tobacco and alcohol
• Being careful with sexual partners
• Diabetes is a real risk for many
• Belief in God can help us in these tasks

Listen to this interview on BlogTalkRadio

HEALTH: New Study Finds Serious Health Issues Linked To Texting, Video Games

Last week I was featured on KTVU's Channel 2 10 O'Clock news to discuss the implications of a new study correlating increased hand pain with prolonged use of handheld devices such as cell phones and video game controllers. The video is short (1 minute and 45 seconds); I make an appearance at the 1 minute mark. You can see me discuss why pain arises when using texting or gaming devices and what I think the implications are.

 

Watch the video on KTVU Channel 2 News

 

Every day at work you execute thousands of precise, frenetic keystrokes while hunched painfully over a monitor. You text and type and staple and file until the stroke of five, performing a daily marathon with your forearms and fingers. And like a marathoner, your tireless performance comes at the cost of physical pain. If left unchecked, your low-impact daily tasks may be putting you at risk for a repetitive stress injury.

 

Repetitive stress injuries, or RSIs, are caused by repeated everyday actions. The two most common RSIs are tendonitis, the inflammation of a tendon; and bursitis, the inflammation of a bursa sac. Some well-known examples include carpal tunnel syndrome and tennis elbow. Though repetitive stress injuries often start as an inconvenient ache, the symptoms can become far more severe if they are ignored.

 

People sometimes assume that their risk of RSI depends on the amount of time spent on a certain action. The time spent is actually less important than the number of repetitions. For example, if you spent two hours typing only one hundred words, your risk is far lower than a friend who typed an epic two thousand words in only twenty minutes.  Furthermore, if your friend repeated her typing binge several times daily over weeks and months, she might start to accumulate orthopedic damage if she didn’t rest prudently. This repetition of a task over time is what leads to RSI symptoms, even if the task is only done for a few hours every day.

 

The most severe RSIs require physical therapy and medication. Yet the majority of RSIs are easily reversible. Paying attention to your posture and switching to more ergonomic products can help to prevent or alleviate the painful symptoms of repetitive stress.

 

Visit How2BHealthier.com for RSI information regarding computers, laptops, netbook computers, and more.

A new study in the Archive of General Psychiatry suggests a link between alcoholism and obesity within the United States.The prevalence of obesity has risen sharply in the United States in the past few decades. Etiologic links between obesity and substance use disorders have been hypothesized.

The results of the study:

In 2001-2002, women with a family history of alcoholism (defined as having a biological parent or sibling with a history of alcoholism or alcohol problems) had 49% higher odds of obesity than those without a family history (odds ratio, 1.48; 95% confidence interval, 1.36-1.61; P < .001), a highly significant increase (P < .001) from the odds ratio of 1.06 (95% confidence interval, 0.97-1.16) estimated for 1991-1992. For men in 2001-2002, the association was significant (odds ratio, 1.26; 95% confidence interval, 1.14-1.38; P < .001) but not as strong as for women. The association and the secular trend for women were robust after adjustment for covariates, including sociodemographic variables, smoking status, alcohol use, alcohol or drug dependence, and major depression. Similar trends were observed for men but did not meet statistical significance criteria after adjustment for covariates.

Read an overview of the study at The Archive of General Psychiatry

1. Hide them

Keep your medication out of the reach of children, teens and also adults. This means that the medicine cabinet is not an appropriate place.

2. Secure them

Keep your medication in a safe that is affixed to the house (this is a great time to buy one). Glove compartments, purses and luggage are not ever secure.

3. Don't discuss them

Before company arrives, do not discuss the fact that you take pain medication.

4. Plan ahead

When traveling or away from home, do not bring lots of extra pills. Keep your medication on your person at all times. Consider a passport pouch to secure your medication in so it is always around your neck.

5. Do not Share Them

Do not give your pain medications to others under any circumstances.