Healthy ideas for a vacation at sea

Over 10 million people will select a cruise as a preferred means of vacation travel.  Most cruise lines provide all-inclusive packages with meals, entertainment and lodging.  Maintaining a healthy weight and following a prescribed diet can be a difficult task.

There is no magic formula for maintaining a healthy weight.  The human body is an efficient machine, calories are taken in to provide energy and calories are expended with effort.  Often, a cruise provides many opportunities to take in more food with fewer opportunities to work out.

Fortunately, many cruises now present healthy options for fitness and dining.  Some healthy cruising tips include:

•  Fitness center.  Locate the fitness center and become familiar with the equipment available.  Modern cruise ships have an extensive assortment of workout gear.  Treadmills, ellipticals and stationary bicycles are among the most popular. A television set mounted to the apparatus also makes the time go by faster.

•  Fitness classes.  A cruise is a good occasion to try something new.  Personal trainers direct spinning, yoga, Zumba and TRX sessions.  A personal trainer on board may be able to put together an effective exercise program for year-round use.

•  Jogging track.  Ships now map out an area designated for guests who wish to jog or walk.  This area is typically located on the upper deck allowing for great views and a chance to enjoy some time outdoors.

•  Stairs.  Passengers who wish keep off some pounds should pass the elevators and opt for the stairs whenever possible. 

•  Pool. The swimming pools on board are typically very busy during the day but early morning is a perfect time to swim laps or perform a water aerobics program.

The most effective way to enjoy a cruise without gaining weight is to find a like-minded partner to support you at the gym and at the buffet.

Local approach to the concussion crisis

The sport of football is facing a growing problem regarding the health and safety of its athletes.  Approximately 3.8 million athletes in the United States will suffer a concussion this year.  Many of these may be the result of high velocity collision sports like football and hockey.  Since last season, four NFL players have committed suicide and autopsies revealed chronic brain damage associated with multiple brain injuries.

Concussion is best defined as “a syndrome of immediate and transient alteration of neurologic function as a result of a biomechanical force.”  The biomechanical force is generally a blow to the head.  Athletes have become bigger, stronger and faster over the past twenty years and protective equipment has not been able to keep up.

Many experts in the field of sports medicine have focused their efforts on reducing brain damage from repeated concussion.  Recommendations include modification of rules, teaching proper playing skills, providing appropriate, well-fit equipment and assuring the presence of trained medical personnel at sporting events.

Education is crucial to the success of any far-reaching public health effort.  Locally, Backus Hospital has partnered with the NFL Players’ Association and St. Louis Rams Super Bowl champion Ernie Conwell to produce an eight-minute video educating coaches, parents and athletes on the signs and symptoms of concussion.

Six local high schools have already agreed to show the video to every athlete involved in a high-velocity collision sport.  The goal of this program, titled, Concussion: Recognition, Rest, Recovery, is to increase early awareness and reporting of concussions.

The video is available online at www.backushospital.org.  Copies of the CD can be obtained free by sending an e-mail to aalessi@wwbh.org. 

Concussion is a serious consequence for all athletes regardless of gender and level of competition.  The widespread dissemination of accurate information can be lifesaving.

Olympic passion spreads from Europe to eastern Connecticut

A young woman is living in Manhattan in 2007, applying her Ivy League education in the financial field.  It is an ideal life by many standards.  Then, while visiting her sister in Vermont, they go for a bike ride in the hills.  Upon her return to Manhattan, she purchases her own bicycle and begins a daily regimen of riding each morning at 4 a.m. in Central Park.

After several months, she enters an amateur race with her sister.  She not only wins this race but also catches up to the professionals who had started five minutes earlier.

This event sparked a passion in Evelyn Stevens that led her to leave her comfortable life in 2009 to begin a journey that has culminated in her first Olympic cycling competition.

Many Olympic athletes are seasoned veterans in their sports by the time they are teenagers.  Stevens story goes against this trend.  Starting at age 26 may give her a physiological and psychological advantage.

Over the course of the next two weeks, Backus Hospital is sponsoring an Olympic participation program.  The program is designed to encourage participants’ involvement in a variety of sports.

Information regarding this innovative program, along with training tips, can be obtained by going to backushospital.org/medalist

Another Olympic story of interest involves physicians and medical personnel chosen to treat American athletes.  There are 80 medical professionals available to treat 525 athletes.

Among these practitioners are physicians, chiropractors, nurses, athletic trainers and massage therapists.  This team must be ready to treat a wide variety of medical conditions including complex orthopedic problems and general medical issues like influenza.

The Olympic games continue to evolve as a spectacular sports event that provides entertainment value for everyone.

Training the brain for high-speed decision-making

Repetition is a time-honored method for sharpening technical skills needed in an emergency.  Physicians, pilots, soldiers and police have utilized sophisticated simulators to create scenarios requiring rapid and precise decisions for many years.  There may now be a way for athletes to train their brains in a similar way.

The nervous system can be described as an electrical grid with wires (neurons) that interact to form intricate networks.  These networks carry sensory and motor signals that result in conscious actions. Neural plasticity refers to the ability of the brain to create new pathways that replace injured areas of the nervous system.

Recent studies have looked at a generation of subjects who have been playing video games.  The results show that people who play action games are able to make decisions 25% faster than people who don’t, without sacrificing accuracy.

Experienced video game players can process information and act on the information four times faster than non-gamers.

Axon Sports is known for designing and implementing computerized cognitive testing used in the assessment of concussion.  Their latest venture involves training the brain to make rapid and accurate decisions in a variety of athletic situations.

Computerized sports training is specific to an athlete’s sport and position played.  Quarterbacks are presented with different defenses and batters visualize various pitches.  One goal is to present many game situations without subjecting the player to injury.

The “athletic brain” is trained for high-speed decision-making, visualization, emotional regulation, focus, reaction and spatial reasoning.

“The athletic brain is a vehicle for athletes to make optimal decisions in game-time situations,” said Jason Sada, President of Axon Sports.

Soon these computerized training programs will be accessible to the general public and many young athletes.

In addition to aerobic and resistive training it appears that cognitive training is becoming an essential component to a balanced fitness regimen.

The benefits of Bikram Yoga

Most athletes hope to sweat profusely and lose weight when working out.  Bikram Yoga may be a quick way to accomplish both of those goals while improving overall health.

I was recently invited to participate in a standard 90-minute Bikram session.  I agreed with cautious curiosity.

Yoga is an ancient Indian practice that combines mental, physical and spiritual disciplines.  It consists of poses or postures designed to increase strength and flexibility.  Another crucial element to Yoga is controlled breathing to relax the body and mind.

Bikram is a form of “hot Yoga” where postures are performed in a room heated to 105 degrees Fahrenheit with 40% humidity.  Developed in the 1960s, Bikram Yoga consists of 26 postures and two breathing exercises. 

Many Yoga postures can be prescribed for specific medical problems similar to physical therapy.  The 26 Bikram postures were chosen to provide the best overall mental and physical experience.

The heat component increases circulation to muscles and allows muscle fibers to become more supple.  This reduces the likelihood of tearing and soreness after maintaining difficult postures.

“The most important feature of Bikram Yoga is the fact that anybody can do it,” said Richard Mercer, director and owner of Bikram Yoga Simsbury.  Mercer, a former Division I football player, advises new participants to set small goals of being able to stay in the room for the allotted period and participate in the poses within individual limits.

Bikram is an outstanding workout that uses a variety of muscle groups.  One of the biggest obstacles to a new workout is the degree of post-exercise soreness.  Bikram produces minimal discomfort and presents a good fitness option for both beginners and trained athletes.

Wellness programs provide professional support

A recent article in The Bulletin told the story of a 6-year-old boy who, along with his mother and others, was rescued at sea by the U.S. Coast Guard. The group was escaping oppressive conditions in Haiti 18 years ago.  The young man decided that he would eventually serve in the Coast Guard like his rescuers.  Last week, he graduated from the Coast Guard Academy as an officer.

This story exemplifies the fact that children are impressionable and often emulate both the positive and negative behaviors of adults.  Health and fitness habits are no exception.

More than 60 million Americans are considered obese or overweight.  This epidemic has carried over to the pediatric population and the connection is more than coincidence.  The solution may be establishing healthier role models.

The transition to a healthy lifestyle often requires professional support. Wellness programs provide a variety of options for comprehensive diet, exercise and stress management.

Wellness councilors serve as coaches through what is hopefully a dramatic change for the individual and their entire family.  Although the approach is multidisciplinary, exercise is a crucial element.

Regular fitness activities can reduce stress by providing an outlet.  Both aerobic and resistive exercise can improve sleep habits and reduce food cravings.  Many people have used regular exercise as a substitute for smoking.

“Wellness programs are designed to re-energize a person’s life by attaining health goals and managing risk factors for chronic disease,” said Sheri McNally, a local wellness counselor who provides programs for employers.  McNally utilizes Skype, email and telephone conversations in addition to personal attention to support participants.

Many people are concerned with the financial legacy they will leave their heirs.  A legacy of good health by setting an example may have the greatest value of all.

The curious case of turf toe

Toe injuries are not often associated with the need to remove an athlete from a contest. Turf toe is a painful foot injury that has pushed athletes to the sideline for extended recovery periods.

The human foot is divided into three basic sections: the hindfoot (heel), the midfoot (arch), and the forefoot (toes).  Turf toe affects the forefoot.

Turf toe involves the first metatarsalphalangeal joint.  This joint is the connection between the great toe and the bone that anchors it to the foot.  Like other sprains, it consists of damage to the connective tissues that stabilize the moving parts.

The mechanism of injury consists of the sudden, extreme dorsiflexion (upward bending) of the great toe.  The force results in stretching and tearing ligaments beyond their normal range of motion.  Cartilage can also be injured in more severe trauma.

Inflammation follows with swelling and pain.  Initial treatment includes rest, ice, compression and elevation.

This type of injury usually involves an activity on a firm surface.  Turf toe is most common in football.  The recent popularity of artificial turf over natural turf is part of the reason for the rise in cases.  A force applied to the calf muscle while the knee is flexed is another cause of turf toe.

“The injury is primarily mechanical in nature and so is the treatment.  Putting the foot in a more rigid shoe or an orthotic device will avoid further injury,” said Dr. Joseph DiFrancesca, a Norwich podiatrist who treats many athletes with turf toe.  He also believes that careful selection of athletic shoes with a rigid shank will reduce injury rates.

The healing process for turf toe can take several weeks.  Unfortunately, an early return to activity without sufficient healing can lead to a chronic debilitating injury

Professional athletes and depression

There are many terms used to describe professional athletes.  Some of these include famous, rich, leader and superstar.  One word not commonly applied in this context is “depressed.”

Depression is an illness that affects approximately 15 million American adults each year.  Like many other illnesses, depression has no boundaries in regard to gender, profession or socioeconomic status.

Previously thought to be an illness of adults, depression is often overlooked in children and young adults.

There is no single factor that causes depression. Stress, sleep deprivation, genetics and hormonal fluctuations are among the influences that cause an alteration in brain chemistry ultimately resulting in depression.

Depression often impacts other illnesses.  It can significantly worsen diabetes, stroke and heart disease.

 In athletes, head injury can play a big role in precipitating a bout of depression.  Athletes typically enjoy the benefits of being popular among peers, access to higher education and being in excellent general health.  Unfortunately, many of these advantages can be fleeting.

Eric Hipple, a former NFL quarterback, currently works as an outreach specialist at the University of Michigan Depression Center.  In his book, "Real Men Do Cry," he chronicles his personal experience with depression, bankruptcy and the death of his 15-year-old son from suicide.  “Depression is often brought on by transition and athletes face transition on a regular basis.  Being cut from a team often results in loss of friends, income, support mechanism and daily structure,” said Hipple.

Hipple advises parents to monitor stress levels, be aware of a family history of depression and look for early signs of depression.  Some early warnings are changes in appetite and sleep pattern, poor concentration in class, lack of motivation and overwhelming sadness.

Depression is a treatable illness but identifying and admitting to it early are crucial for a full recovery.

All sports supplements are not created equal

A visit to any athletic training room reveals a variety of tools used to heal the wounds of battle including whirlpools, various adhesives and pads. A recent addition is an area occupied by strength and conditioning specialists. It is in this area of the locker room where discussions of injury prevention predominate.

Improving human performance involves multiple disciplines. Developing a powerful muscular system relies on a variety of fitness activities.

Aerobic or cardiac fitness uses activities like running, biking and swimming. These are designed to build stamina and allow the human body to utilize oxygen efficiently.

Weight lifting and stretch bands are categorized as resistive fitness. These movements are designed to increase power and strength.

Fueling the human body involves a variety of nutrients. The basic components are fat, protein and carbohydrate. It is often the refinement of the nutrition regimen when the picture becomes cloudy.

The use of nutritional supplements that promise to magically transform the human body are often a problem for strength and conditioning specialists responsible for the health of athletes.

Supplements are not subjected to mandatory regulation like drugs.

The National Science Foundation (NSF) is an independent federal agency that provides certification for supplements. The NSF seal of approval means that the contents have met stringent standards and no substances banned by sports leagues are present.

“When athletes inquire about what supplements they can take I tell them to keep it simple and only use those that are NSF approved,” said Mike Wickland, the New York Yankees minor league strength and conditioning coordinator.

Wickland’s advice regarding supplements is certainly applicable for all athletes and he firmly believes that food is the best source of nutrition. “After a workout or a game, I recommend a peanut butter and jelly sandwich with chocolate milk,” advises Wickland.

Be prepared before hitting a sports fantasy camp

A professional pianist slides into second base, fracturing his right hand a week before a scheduled performance with Aerosmith, an orthopedic surgeon breaks his ankle rounding third and a homemaker dislocates her finger trying to barehand a ground ball. These are all examples of injuries seen in the growing business of fantasy baseball camps.

Adult fantasy sports camps allow participants to swing, shoot, putt, ski or bat with their sports idols. As the variety of camps and participation has grown, so has the number and type of injuries.

“I advise campers to start out slow and gradually build up as the camp progresses,” said Greg Spratt, a certified athletic trainer with the New York Yankees who has worked with many baseball fantasy campers over the years. “Unfortunately, many try to go all-out on day one and often end their camp experience in the training room. There is no fantasy disabled list.”

Spratt provides incoming campers with a program that includes stretching, running, hitting and throwing drills. He advises that the program begin 12 weeks prior to the big week.

Preparation for a sports fantasy camp will only involve a small percentage of athletes but the lessons are easily applied to any athlete preparing for a competitive season.

Some important tips include:

• Physical exam. Make an appointment for an annual physical exam with your physician before heading to the gym. This should include a cardiac stress test if necessary.
• Lose weight. Spring is a good time to get rid of any extra pounds put on over the winter. It will also put less stress on muscles and tendons.
• Stretch. The most common injuries in sports camps are torn muscles, particularly the hamstrings. Adequate warm-up cannot be over-emphasized.
• Sport-specific movement. Incorporate activities that involve swinging, throwing and jumping similar to the actual sport.

Sports fantasy camps usually require a significant financial investment. That investment will pay off greatly if it includes getting into better shape.