Hypertension … in kids!

When we think about high blood pressure, we associate this with getting older and watching our sodium intake. But an article in the Wall Street Journal brings to light a dangerous trend in adolescent and pediatric hypertension. The fact that more and more children and teenagers are showing evidence of hypertension means that they are on an early trajectory for heart attacks, strokes and other serious problems. Studies quoted in this article indicate that an estimated 5% of people age 18 and under have hypertension, which is up from about 1% three decades ago. This is largely due to an increasing number of overweight and obese children. Indications are that this estimate is actually on the low side. “The good news is that most young people can achieve healthy blood pressure and reverse the accumulated bad effects by increasing physical activity, improving their diet and losing weight. Medicines generally aren't required.”

The following steps are recommended so you can monitor and prevent high blood pressure and its risks in children:

• Know your child’s blood pressure. Starting at age 3 blood pressure checks should be part of the annual check up
• Incorporate a regular program of physical activity as part of everyday life
• Plan time away from the house and the television
• Reduce unhealthy eating
• Reduce salt in daily diet
• Include more fruits and vegetables in the diet

According to the report the diagnosis is not a life sentence. A regular program of physical activity for at-risk children can lead to significant reductions in blood pressure and improvements in the health of their arteries.

SIRC Reference: Winslow, Ron. (2010).Doctor’s Focus on Kids’ Blood Pressure. Wall Street Journal, June 29, 2010. Retrieved from the Internet October 6, 2010.

Pomegranates .. the Super Food!

We have all heard of so called “super foods”. Well the” super food” that gets the most attention this time of year, is the pomegranate. A native fruit of Iran, pomegranates are now available year round, however are considered “in season” now until February.

The health benefits of pomegranates are constantly being researched. To date the list includes:

• Very high in antioxidants
• Lowering bad cholesterol and increasing good cholesterol
• Anti-inflammatory
• Reduce the incidence of skin and breast cancer
• Decrease blood pressure

Current studies on pomegranates are looking at the effect of this “super food” on diabetes, prostate cancer and various heart diseases.

To get the most out of your pomegranate it is best to consume either pomegranate juice or the whole fruit. Many people shy away from eating the pomegranate as extracting the seeds can be a messy and time consuming process. A quick and easy way to prepare a pomegranate is to cut off the crown and slice the fruit into sections. In a large bowl submerge the sections in water and gently pull the seeds away from the surrounding membrane. Seeds will sink to the bottom of the water leaving the membrane floating on top.

References from the SIRC Collection:
Food Focus: pomegranates. Webster, Sandy Todd, IDEA Fitness Journal Nov/Dec2010, Vol. 7 Issue 10, 57.

The Pomegranate. Samples, Evangeline Y., American Fitness Nov/Dec2009, Vol. 27 Issue 6, 66.

Pomegranate juice: a heart-healthy fruit juice. Arpita; Penugonda, Kavitha, Nutrition Reviews Jan2009, Vol. 67 Issue 1, 49.

Can Omega-3 fats aid performance?

Omega-3 fats are a type of polyunsaturated fat found naturally in fish oils, which have long been thought to be good for general health.  There are claims that it improves everything from brain function, to cardiovascular health, but does it give athletes an edge?

A recent study found that Omega-3 fatty acids may increase physical conditioning by improving the efficiency of the cardiorespiratory system.  Basically, if you supplement your diet with fish oils it can help your heart, lungs and arteries to function better, which means that athletic performance can be improved.

Omega-3 fatty acids:

• may help to reduce inflammation
• lower heart rates while performing at high levels
• decrease blood pressure
• increase blood flow

Participants in the study had significantly reduced heart rates as well as a lowered steady-state submaximal heart rate and oxygen consumption; this means that the athletes taking fish oils had a lower heart rate during exercise.  Experts believe that this is because the fish oils enable the cardiorespiratory system to work more efficiently and deliver oxygen around the body better.

Supplementing your diet with fish oils may help performance but it is generally a good idea to get your nutrients from food.  Mackerel, salmon, trout, herring, sardines and pilchards are particularly good sources. Although these studies seem promising, more is not necessarily better so make sure to do your research and talk to your doctor before supplementing your diet with fish oils.

References from the SIRC Collection: 

1.Brown K. The Manipulated Food Chain: You Are What You Eat, Eats. NSCA's Performance Training Journal. November 2010;9(6):6-7.
2. Cox G. Omega-3 fatty acids : are they important in your diet?. Run For Your Life: R4YL. April 2008;(17):28-30.
3. Omega-3s might enhance the effects of strength training. Tufts University Health & Nutrition Letter. April 2012;30(2):5.
4. Pase M. Fats are your friends: learning the value of omega-3 fats. Running Times. April 2002;(295):12.
5. Seebohar B. PERFORMANCE BENEFITS OF OMEGA-3 FATS. Triathlon Life. Spring2009 2009;12(2):44.
6. Wein D, Riley C. Omega-3 Fatty Acids, Inflammation, and Recovery in Athletes. NSCA's Performance Training Journal. April 2012;11(2):8-9.

Beet the competition

A handful of studies performed over the past several years have found that consuming beet juice may lower the oxygen cost of exercise, due to the high concentration of nitrates found in beetroot. As a result, many athletes are consuming beetroot juice as a way to enhance performance. 

So, how does it work?

A compound called 'nitric oxide' (NO) is a compound that is made in the body but can also be made from dietary nitrate. Nitrate is a natural substance found in beetroots and leafy green vegetables.  After beetroots are consumed, some of that nitrate is converted to nitrite by bacteria in the saliva.  The nitrite is then absorbed through the small intestines and into the body where it will be converted to nitric oxide that occurs in the blood and tissues.  Researchers believe that NO is responsible for the endurance benefits that allow muscles to work in a more efficient manner.

Positive effects of beetroot juice:

• improvement in oxygen consumption
• reduction in blood pressure
• contains antioxidants
• improvement in time to exhaustion and lower rate of perceived exertion (RPE)
• or, overall time to complete the exercise

Negative effects of beetroot juice:

• beeturia - the red colouring of urine that comes from eating beetroot (although alarming, it is harmless)
• gastrointestinal upset
• increase in blood glucose levels in individuals with diabetes (beetroot is high in sugar)
• increased risk of kidney stones

What difference does it make?

Studies have reported a 1-3% difference in controlled time trials.  This may not seem like a lot at first glance but for perspective, if you run a 5 km in 20 minutes, a two per cent improvement is 19:36. When many races are won and lost within fractions of a second, this is a big difference.

Preliminary research suggests that beetroot juice supplementation in different athletes can have positive effects on exercise performance, while more research needs to be done to be conclusive, there is little harm in giving beets a try.

References from the SIRC Collection: 

1. Beetroot Juice Seen to Lower BP. Tufts University Health & Nutrition Letter. April 2008;26(2):3.
2. Cermak N, Res P, Stinkens R, Lundberg J, Gibala M, Van Loon L. No Improvement in Endurance Performance After a Single Dose of Beetroot Juice. International Journal Of Sport Nutrition & Exercise Metabolism. December 2012;22(6):470-478.
3. Bordeau T. GOT BEETS?. Rowing News [serial online]. August 2012;19(7):41.
4. Hamilton A. Beat a PB with beetroot juice. Cycling Weekly. February 9, 2012;:37. 
5. JUST BEET IT. Triathlete. September 2010;(317):126.
On the Beetroot Juice. Joe Weider's Muscle & Fitness. October 2010;71(10):32.
6. Volpe S. Does Beetroot Juice Really Help With Endurance Performance?. ACSM's Health & Fitness Journal. January 2013;17(1):29-30.
7. Williams M. Nitrate Supplementation and Endurance Performance. Marathon & Beyond. September 2012;16(5):114-128.

What exactly are electrolytes?

Electrolytes are electrically charged particles that help the body function normally. The importance of electrolytes in the human body is so great that we quickly react to an electrolyte deficiency. Athletes in particular are susceptible because electrolytes are depleted during perspiration.

Some of the more familiar electrolytes include potassium, calcium, magnesium and sodium. These minerals are responsible for regulating nerve and muscle function, blood pressure, and hydration and fluid distribution in order to keep your body functioning properly and performing at its best.

 

How do you ensure your body has sufficient electrolytes before, during and after a training session or competition?

• Consume foods that have higher concentrations of the vitamins and minerals your body needs, such as:
• Potassium - bananas, spinach, white beans, dried apricots and squash
• Calcium - dairy products such as yogurt and milk
• Magnesium - green leafy vegetables, lentils, beans, brown rice and oatmeal 
• Sodium - ramen noodles, olives, pickles or crackers 
• Drink adequate amounts of water, 8 - 9 glasses per day (more if exercising in humid conditions)
• Supplement with sports drinks or electrolyte powders - only consume after long bouts of heavy endurance training of 90 minutes or more

Do I need to worry about sodium replacement?

It depends on how much you sweat, how hot it is, humidity, and how long and how hard you are
working out. When you exercise, you lose some sodium from sweat, but you are unlikely to deplete your body's stores. Keep in mind that many health organizations recommend reducing sodium intake because the typical North American diet contains more sodium than the average person requires.

Assume that the more you exercise, the more fluids and nutrients you are going to have to replace. Every person is different, with varying levels of fitness and physical activity. Most regular exercisers and athletes use nutrition guidelines to start out and from there, experiment to find out what works best for them.  

References from the SIRC Collection:

1. Clark N. Electrolytes: What Are They?. American Fitness. September 2010;28(5):66-67.
Golden A, Tierney N. HYDRATION and EXERCISE go Hand in Hand. Volleyball. October 2011;22(8):22-23.
2. Heaner M. To Salt or Not to Salt?: An update on sodium and how it affects health and exercise. IDEA Fitness Journal. March 2011;8(3):59-61.
3. Hess J. Dehydration: Balancing Water and Electrolytes. Hughston Health Alert. Summer2007 2007;19(3):4.
4. Houtkooper L. New guidelines on fluids. Swimming World & Junior Swimmer. October 1996;37(10):10.
5. Nugent L. Sports Drinks. Modern Athlete & Coach. October 2012;50(4):17-18.
6. Schnuer J. Electrolytes 101. Shape. September 2005;25(1):196.
YOU DON'T NEED TO DRINK AS MUCH DURING WINTER WORKOUTS. Shape. January 2010;29(5):75.

Walk yourself to better health

Modern society has made life very accessible for humans. We do not have to chase down animals in order to eat, and we have the luxury of travelling from one point to the other without ever having to walk. We can all attest that we are very thankful of modern inventions, which have made our lives much easier. However, with transportation that is readily accessible, we have neglected to do the simple things that humans were meant to do, like walking.

Walking helps reduce the chance of contracting heart disease. It lowers blood pressure, enhances your wellbeing and increases your bone density. Walking is not a complicated activity. A simple daily brisk walk can help you live a healthier life.

A study released by Statistics Canada in 2007 concluded that 48% of Canadians ages 12 and older walked less than 30 minutes each day. The study also found that in the period of a week, 10.8 million Canadians spent less than an hour walking to school, work or to do errands.

Walking is probably one of the least expensive exercises out there. It is not as strenuous as running, but moderate walking when done for a longer period of time can have similar health benefits to running. Walking is also a great way to be introduced to exercising, since there is low impact on joints. People who walk on a regular basis are much healthier than sedentary people.

Most walkers use time to measure their exercise. New research has shown that the farther you walk or run, the more you reduce the risk of contracting chronic diseases.

Tips to getting more distance out of your walk workout:

•  Measure your distance and not the time (find routes where you can cover 3, 5, 8, or 10 kilometres) 
• Increase the distance you cover as you improve your fitness 
• Include one long walk and one speedier walk each week 
• Quicken speed to gradually cover more ground 
• Warm up, cool down and stretch 
• Wear proper shoes, breathable clothing and socks 

For those who do not enjoy or have time to run or hit the gym, walking is a great option. Though it might take you a while to walk enough in order to gain the same health advantages which come from running, the benefits attained from walking will go a long way towards improving your health when compared to a sedentary individual.

References from the SIRC Collection:

1. A SYSTEMATIC REVIEW OF ECONOMIC LITERATURE EVALUATING THE HEALTH BENEFITS OF WALKING. Acta Universitatis Palackianae Olomucensis. Gymnica. September 2010;40(3):123. 
2. Bashir Z. Walk Your Way to Good Health. Parks & Recreation. June 2013;48(6):32-33. 
3. Epping J. Dog Ownership and Dog Walking to Promote Physical Activity and Health in Patients. Current Sports Medicine Reports (American College Of Sports Medicine). July 2011;10(4):224-227. 
4. Johnson S, Boulé N, Bell G, Bell R. Walking: a matter of quantity and quality physical activity for type 2 diabetes management. Applied Physiology, Nutrition & Metabolism. August 2008;33(4):797-801. 
5. Kelly P, Murphy M, Oja P, Murtagh E, Foster C. Estimates of the number of people in England who attain or exceed vigorous intensity exercise by walking at 3 mph. Journal Of Sports Sciences. December 2011;29(15):1629-1634. 
6. Luthi W, Schnitzer C. Transform walking into the highlight of each day. Functional U. March 2006;4(2):1-6. 
7. Morgan A, Tobar D, Snyder L. Walking Toward a New Me: The Impact of Prescribed Walking 10,000 Steps/Day on Physical and Psychological Well-Being. Journal Of Physical Activity & Health. May 2010;7(3):299-307.