Sport injuries

  

Those who are involved in sports should read this article….

Sports injuries are injuries that occur to athletes participating in sporting events. In many cases, these types of injuries are due to overuse of a part of the body when participating in a certain activity. For example, runner’s knee is a painful condition generally associated with running, while tennis elbow is a form of repetitive stress injury at the elbow. Other types of injuries can be caused by a hard contact with something. This can often cause a broken bone or torn ligament or tendon.

Injuries are a common occurrence in professional sports usually under a team leader’s supervision with close connection to the medical community. There are decisions made that could threaten a player’s long-term health for short term competitive gain.

TYPES

Sports injuries can be broadly classified as either traumatic or overuse injuries. Injury can be in the form of:

-  A bruise where damage to small blood vessels causes bleeding within the tissues.
-  A muscle strain is a small tear of muscle fibers and
-  A ligament sprain is a small tear of ligament tissue.

Overuse injuries

Exercises put repetitive stress on many parts of your body such as muscles, tendons, bursae, cartilage, bones and nerves which lead to micro-traumas — minor injuries that would heal with enough rest.  If you exercise regularly, make sure the body has ample time to recover, best within 48 hours. If micro-traumas is allowed to build up over time, you become prone to overuse injuries, such as:

+  Damage to elbow cartilage in athletes who throw.
+  Heel bursitis and stress fractures in runners.
+  Nerve entrapment in rowers.
+  Kneecap tendinitis in volleyball players.

Traumatic injuries

Traumatic injuries account for most injuries in contact sports such as soccer, rugby and basketball due to the dynamic and high collision nature of these sports. These injuries range from bruises and muscle strains, to fractures and head injuries.

To build strength and endurance from exercise, you must slowly and gradually push your body beyond its limits. Attempts to quick start can result in traumatic injuries such as sprains and fractures. Many seasonal sports injuries occur when athletes rush their reconditioning, overstretching their bones, joints, tendons, ligaments and muscles which are ignored in the off-season. In most instances, the experience in the initial five day period immediately following the traumatic incident is inflammation.


SIGNS & SYMPTOMS


Inflammation is characterized by pain, localized swelling, heat, redness and functional loss. To reduce swelling, apply ice for no longer than 20 mins.  Do not use heat immediately following an injury.  Apply ice intermittently every 4 hours for the first 1-2 days. When the inflammation has subsided, heat can then be applied for 20 min periods 2-3 times a day. For significant swelling, seek medical consultation right away.  Injuries with wrists and ankles may need x-rays to ensure the bones are not broken. 


MECHANISM

All of these traumatic injuries cause damage to the cells that make up the soft tissues. The dead and damaged cells release chemicals, which initiate an inflammatory response. Small blood vessels are damaged and opened up, producing bleeding within the tissue. In the body’s normal reaction, a small blood clot is formed in order to stop this bleeding and from this clot special cells (called fibroblasts) begin the healing process by laying down scar tissue. If the early inflammatory response is excessive, the healing process takes longer and a return to activity is delayed. Hence, it delays the overall healing process, both internally and externally.


PREVENTION


Injury can be minimised by doing an effective warm up exercise to rev up your pulse, to follow by sport specific dynamic stretches (stretches whilst moving). Currently, most fitness experts agree static stretching before exercise is futile and potentially damaging as by over-stretching, a muscle is being pulled hard, resulting in our body thinking it is at risk of being over-expanded and thus compensates by contracting instead. As such, warm-up techniques like light jog or sport-specific exercises are preferred. Before a game of tennis, few serves can increase the heart rate and blood flow to the muscles, warming up the body temperature ready for a full range of motions.


Doctors believe fatigue can be a contributing factor in sports injuries because it is more difficult for the body to protect itself when fatigued. As such stopping an activity at the first sign of fatigue can prevent sports related injuries.


RISK FACTORS 
In general, you are more likely to be injured if:

+  The duration, intensity or frequency of your exercise is excessive or rapidly increasing.
+  The terrain or weather conditions are extreme or irregular.
+  You use incorrect equipment including athletic shoes.
+  You have been injured in the past.
+  You smoke, drink or have led a sedentary lifestyle.
+ You have low aerobic or muscle endurance/low or imbalanced strength/ abnormal or imbalanced flexibility.
+  You have high arches in your feet, bowed legs or legs of different lengths.
+  You run with your heels landed first were found to be two times more likely to suffer from repetitive stress injuries than those who landed on the forefoot.  Such injuries include foot pain, shin splints and stress fractures. 


RECOVERY

It is difficult to return to competitive athletics after any serious injury, but knee injuries takes a lot longer to get over and often end a career.  Athletes in contact sports are 10 times more likely to have a serious knee injury than in non-contact sports, with knee injuries accounting for approximately a quarter of the injuries and generally taking two to three times longer to recovery than injuries to other parts of the body.

Leg bones are connected to the kneecap by four strong ligaments.  Around 60% of ligament tears are Anterior Cruciate Ligament (ACL) - which provides stability and controls stress across the kneecap and keeps the knee from rotating too much or moving too far forward.  It does not heal on its own and requires a reconstruction surgery which usually take 6 to 9 months to recover.

Exercise with care. Enjoy the process and build a strong endurance gradually.

Source:  http://en.wikipedia.org/wiki/Sports_injury

Why muscle SORE after Exercise?

  

People who work out rigorously with weights, muscle tears and rebuilds form part of the natural growth and conditioning process.  Unfortunately, active sporting people are not taking this problem seriously and thus subject to more significant injuries including muscle strains, sprains and even serious tears.


As for inactive people who have not been exercising for a long time and decide to go for a run to wake up the next morning with two heavy legs.  Why?


Characteristics


The soreness is perceived as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest.  Although there is variance among exercises and individuals, the soreness usually increases in intensity in the first 24 hours after exercise, peaks from 24 to 72 hours, then subsides and disappears after about five to seven days after exercise.


Cause


The soreness is caused by eccentric exercise, that is, exercise consisting of eccentric (lengthening) contractions. Isometric (static) exercise causes much less soreness, and concentric (shortening) exercise causes none.

When a muscle lengthens against a load – like in weightlifting the flexed arms attempt to catch the loaded weight and the muscle contraction is said to be eccentric. In other words, the muscle is actively contracting, attempting to shorten its length, but it is failing. These eccentric contractions have been shown to result in more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load.  Aerobic exercises can also involve many eccentric contractions, such as downhill running where body impact on the legs is intense, even without any noticeable burning sensations in the muscles during the event.

Mechanism


As our bodies perform strenuous exercise, we begin to breathe faster as we attempt to shuttle more oxygen to our working muscles. The body prefers to generate most of its energy using aerobic methods, meaning with oxygen.

Some circumstance like lifting heavy weights require energy production faster than our bodies can adequately deliver oxygen. In those cases, the working muscles generate energy anaerobically. This energy comes from glucose through a process called glycolysis, in which glucose is broken down or metabolized into a substance called pyruvate through a series of steps. When the body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be further broken down for more energy. When oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown, and thus energy production to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate can accumulate to high levels. 


A side effect of high lactate levels is an increase in the acidity of the muscle cells, along with disruptions of other metabolites around them.  The body starts to complain about tiredness and needs to recuperate to prevent further or permanent damage.  Once the body is allowed to slow down, oxygen becomes available and lactate reverts back to pyruvate and clear off other metabolites along the way, allowing continued aerobic metabolism and energy for the body’s recovery from the strenuous event.


Prevention/Treatment

+  Delayed onset muscle soreness can be reduced or prevented by gradually increasing the intensity of a new exercise program, thereby taking advantage of the repeated-bout effect.

+  Soreness can theoretically be avoided by limiting exercise to concentric and isometric contractions, but this may also not be practical depending on the mode of exercise.  Eccentric exercises are advisable for stronger individuals or the weaker ones certified fit by medical practitioners to undertake on gradual basis.

+  Stretching or warming up the muscles does not prevent soreness.  Instead, overstretching can by itself cause soreness.

+  Taking a hot shower can relax the muscle for faster recovery.

+  By soaking three times each week in a warm tub scented with 10 drops of peppermint oil, your muscles will relax, whilst the peppermint oil soothe your nerves. The effect can be 25% more effectively than over-the-counter painkillers, and cut the frequency of future flare-ups in half.

+  Taking enough vitamins and other nutrients can aid in recovery from muscles injuries.

-  Co-enzyme Q10 may boost athletic performance and reduce muscle injury according to a study published in the British Journal of Nutrition measuring elite practitioners of the Japanese martial art kendo.  Besides helping the body to utilise oxygen and generates energy, it also plays an important role in preserving levels of vitamin E and vitamin C.

-  Vitamin C is a powerful antioxidant that can neutralise free radicals produced during strenuous exercise.  Thus, it may reduce muscle pain and expedite recovery following intense workouts.  For weightlifters, it helps to avoid injury because of its ability to produce collagen for a stronger connective tissue.

-   Vitamin E is another potent antioxidant that may neutralise free radicals leading to muscle damage.  It is much needed for rebuilding and repairing muscles between workouts.

-   Glutamine is a popular amino acid amongst weight trainers.  It is known to boost glutathione, an antioxidant that helps the body to recover from intense workouts and prevents muscle breakdown.  Hence, it is a great supplement for overall muscle recovery and health. 


-  Nitric acid - Increasing nitric oxide has become the new secret weapon for athletes and bodybuilders. Supplements with L-arginine and L-citrulline promote production of nitric acid that support the flow of blood and oxygen to the skeletal muscle as well as facilitate the removal of exercise-induced lactic acid build-up for faster recovery.



VIVA corner


Over-exercise can cause muscle fatigue due to eccentric contractions and excessive buildup of lactic acid. Taking good supplements can help to mitigate the negative effects.

+  VIVA Guard’s antioxidant enzyme formulation prevents free radical damage and aids in recovery of injuries (eg. pain and inflammation) and removes lactic acid expeditiously.

+  VIVA Oxypower, with its strong Coenzyme10 element lessens the risk of injury due to excessive exercise as the muscle cells are able to uptake more oxygen effectively.  The exclusive antioxidant formulation includes Vitamin A, C and E.

+  The free form amino acids in VIVA Ageguard provides the body the necessary nutrients to rebuild healthy tissues arising from muscle wear and tear during the exercise process.  Glutamine is available as one of its key ingredients. Its high arginine content helps to boost nitric acid level as enumerated above.

Exercise MODERATELY

 

While exercise has been heavily promoted for better health condition, the impact of vigorous and prolonged activity on the body was not clear until recent times where the advent of imaging technology is able to give clearer indication.

Abundant data pointed to the benefits derived with an improved blood circulatory system, including lower cholesterol, blood pressure and a stronger heart. Moderate exercise regimes followed consistently by individuals mostly exceed those who rarely participate in physical activity in terms of health aspect and life expectancy. However, engaging in intense physical exercise may not yield similar positive results. You may even feel tired easily and sick often. Why?

Exercise definitely helps to strengthen the heart muscle to allow it to pump blood round the body effectively. An athlete has lower resting heart rate as less effort is required to pump blood. On the contrary, a cardiac patient may get a seizure even when resting or in a sleep.

Heart problem….

Recent medical research discovered that prolonged strenuous exercise can run the risk of developing abnormal heart rhythms. A Harvard study carried out a 90 days’ vigorous training program on young athletics showed that there are significant changes in cardiac structure and function with the type of change varies with the exercise performed.

Both strength and endurance athletics were seen to have bigger hearts. The former had only the left and right ventricle expanded whilst the latter showed thickening of muscle in the left ventricle and appeared stiffer. Is yet conclusive that such changes result in damage and scarring of the heart, thereby rendering it more susceptible to abnormal heart rhythms.

This findings may dispel the myth that abnormal rhythms are due to underlying heart diseases, with intense exercise triggering the onset of cardiac failure.

Further study conducted using newer techniques in magnetic resonance imaging (MRI) of the heart to identify early signs of fibrosis within the heart muscle showed half of the competitive endurance veteran athletes over 50 develop this symptom. In comparison, none of the younger athletics and older non-athletics examined had fibrosis within their hearts.

Severe fibrosis can lead to stiffening or thickening of portions in the heart, which can contribute to irregular heart function and eventually heart failure. A tear can also appear in the inner lining of the narrowed segment of the artery and a blood clot is rapidly formed to seal the hole. All these can cause a heart attack to occur when the athletic is involved in an intensive exercise like a marathon run.

Some ’hardcore’ veterans are not aware of the deteriorating condition and do not take any or sufficient precautionary measure. Hence, when the heart collapses suddenly, is difficult to apply prompt resuscitation successfully. The body also gives way after being abused for prolonged period – constantly dehydrated, filled with lactic acid and devoid of oxygen.

Psychological disorders…..

Addiction to exercising may stem from the dependency of a sense of ‘happiness’ derived from the adrenaline and endorphins produced by the body during exercise, or from social pressure to become slim. The person involved attempts to shed as many calories as possible to achieve the distorted image of the ‘dream figure’. For instance, thin ladies perceived they are too big and muscular men find themselves puny or not ‘manly’ enough. This can tax the body heavily and affect the immune system functioning, thus increasing the susceptibility to infections.

Estrogen stops working….

Quite often we hear of young ballerinas, gymnasts and female acrobats who have gone for long intensive training failing to have their monthly menstrual flow. This condition has detrimental effects on child-bearing in their later part of lives as a certain amount of body fat is required to produce the female hormone known as estrogen. Without estrogen, fat deposition takes place around the waist instead of the hips, contributing to the increased risk of heart disease. Low estrogen also exposes a woman to an increased risk of osteoporosis.

Other physical problems……

Over-exercise can cause muscle strain and protein wasting, leading to connective tissue damage. If water is not replenished adequately, excessive perspiration can result in a depletion of potassium, serious enough to cause severe cramps and heart failure.

A great amount of free radicals is produced during the exercise that can destroy our skin cells and cause premature aging and susceptible to diseases. Always complement your workout with antioxidants to produce the cells from damage.

Our comments

+ Understanding the potential risks of sustained intensive exercise can cause permanent scarring of the heart muscle with irreversible damage to the hearts, serious athletics should consider seriously before going for the next vigorous exercise, before is too late.

+ In life, all things should be taken in moderation. Moderate exercise is good enough to offer potential benefits. A study done showed that older adults who engage in regulate moderate exercise may reduce the incident risk of silent stroke by as much as 40%. It also found that those in the lowest intensity exercise group fare no better than those who never exercised.

+ Do not go an extra mile and not getting the due rewards and end up in a miserable state. Sure there are more other constructive activities to keep one occupied. Truly enjoy the process and do not overburden the body unnecessarily.

Always listen to what the body tells you. Keep your training sessions in moderation. Give your body adequate rest, good nutrition, proper supplementation and you will reap all the benefits in achieving a healthy lifestyle!

Source: Business Times weekend dated 11/6/2011, interviewed with Dr Michael Lim, the medical director of Singapore Medical Specialists centre.

Too OLD to Exercise?

 

Singapore, like most developed countries is facing an aging population. By 2030, all the baby boomers would have turned 65 and constitute 20% of the population. To keep a healthy mind and body, exercising should become a daily routine for the elderly. However, most of them tend to avoid exercising for fear of getting hurt or feeling uncomfortable.

Many aging adults are taking care of themselves so well that they do not have major illness such as diabetes, cancer and heart problems. A closer examination of them revealed a slow creeping fragility that threatens to rob their flesh and crack their bones. In no time they lose their independence and cannot care for themselves anymore.

The lost of muscle mass starts in the late 30s and increases at the rate of 1% per annum. By age 80, most of us have lost from 30-50% of the muscle. Women are more vulnerable since they start off life with one third less muscle mass than men, and tend to outlive their counterpart.

How can exercise help?

A group of inactive seniors were put to test on an exercise regime over a 3 months’ period reported startling improvements both physically and mentally. The participants did better in memory, attention and linguistic skills, had lower stress hormone levels and felt elated. They are also rewarded with weight loss as reflected in lowered Body Mass Index.

This S$1 million study took 3 years to complete was spearheaded by Dr Steven Graham of the Clinical Imaging Research Centre at the National University of Singapore's School of Medicine. He was doing the same experiment as carried out on rats where exercise did help their hippocampus (the region in the brain associated with memory) to grow larger and certain proteins to increase.

The clear winner amongst all participants were those involved in intense aerobic exercise, scoring in all aspects. 
 
As is quite impossible to grow muscle as we age, clearing the accumulated fats in aging muscle cells is a big bonus. Health benefits to add include:

+ Improving immunity – wards of pathogens and recovers faster from illness;

+ Improving cardiovascular health and lowering of blood pressure;

+ Improving digestion health by eliminating unwanted toxins;

+ Increasing the strength of the muscoskeletal system – firms up sagging muscles, reduces fracture bone risk and prevents osteoporosis;

+ Preventing early onset of chronic illnesses such as dementia, diabetes, arthritis, colon cancer;

+ Improving stamina and self-confidence;

+ Providing relief from unwanted stress and anxiety;

+ Improving social interaction which is beneficial to the psychological health.

3 types of exercises suitable for senior citizens:

* Flexibility exercises


Exercises such as yoga, tai chi and pilates engage the muscles to stretch and thus improve their flexibility and mobility. This provides relief to the elderly who are prone to muscle soreness and joint stiffness, resulting in injuries frequently.

As for those who are unable to move their body easily or have body balance problems, light stretching exercises carried out sitting on chair or bench is better than doing nothing.

* Aerobic exercises

Exercises like walking, dancing, swimming, climbing stairs and cycling are few simple aerobic exercises that can increase the blood circulation to facilitate higher intake of oxygen and nutrients into the body tissues.

Daily workout for about 30 minutes is adequate to keep the adrenalin moving and heart pumping well. As for those who cannot cope with this rigour, taking small breaks after every 10 minutes can bear some positive results too.

* Strength training exercises

Push-ups and weight-lifting are two strength training exercises that can help to improve muscular strength through repetitive movements. The number of repetitions and weights used can be increased gradually. Those with high blood pressure are advised to seek medical consultation first.

An experiment conducted showed a group of age 60-72 who used larger weights in subsequent trainings doubled their leg strength in 12 weeks and even tossed away their canes after 8 weeks of exercise. It is explained that high-intensity weight lifting causes microscopic tears in the muscle. This follows with muscle rebuilding protein, leading to stronger cells.

Our comments

+ If you have not been exercising for a long time, taking a medical examination and talking to a doctor is a prerequisite, who will run through your medical history to assess your suitability to start an exercise regime.

+ Proper warm up and cool down should be made compulsory to avoid injuries given the fragile body condition. Selecting the right kind of exercises is vital so that the interest can be sustained.

+ Keep to a healthy lifestyle and avoid gaining excessive weight.

+ Include in the diet protein for muscle development. Older women who consumed low amounts of protein lost muscle mass in just 8 weeks. A 60 kg person requires 60 grams of protein daily.

Do not be left behind and feeling despair…..

Debunk age-old myths that older people are: more unhealthy, physically weak, mentally slower and emotionally unstable! 

Dont sit.Keep WALKING!

  

Studies showed kids in advanced societies are physically inactive 90% of the time, and adults are likely to move even less.  If this trend were to continue throughout one’s lifetime, the risks of life-threatening diseases and death are greatly enhanced.

The human body comprises 640 muscles and 206 bones for movement. In a sitting or lying down position, the muscles do not have to function much and thus expend minimal energy, and burn less fat and blood glucose. This lack of skeletal muscular contractions, especially involving the large ones of the lower limbs, inhibits the smooth blood circulation to various parts of the body and may develop deep vein thrombosis for some individuals like the elderly and cardiac patients.



Traditionally, health professionals tend to view prolonged physical inactivity as the same as lack of exercise. This means that the risks are raised for these ‘active couch potatoes’ who sat the longest time.



SITTING IS BAD!

People with the highest sedentary time face higher risk of metabolic diseases eg. diabetes by 112%, cardiovascular by 147% and death from any cause by 49%.



+ Diabetes can occur due to the effect on the sensitivity of insulin, a hormone produced by the pancreas that allows the cells in the body to use blood glucose for energy. In inactive muscles, the take-up rate of glucose is slow and requires more insulin to do the job, resulting in insulin intolerance and developing into Type II diabetes if not corrected.

+ The lack of muscular contractions suppresses activity of an enzyme called lipoprotein lipase, responsible for breaking down fat storage into usable sources, and for the production of high-density lipoprotein (HDL) or good cholesterol. The obvious signs are large waists, higher levels of triglycerides and higher levels of C-reactive protein that causes inflammation. Even the sluggish panda has heart problem!

+  Not moving can subject one to increased risk of injuries.  For instance, when the neck and shoulder are seldom stretched and there is a sudden need to move, the tightness predisposes the person to muscular and tendon injuries. For this reason, we should find opportunities to move whenever we can.

Those on sedentary positions should break off a 90 min working stretch with an interval 3-10 min, moving around or engaging in some physical activity.

WALKING IS BETTER THAN STANDING!

In one study of office workers conducted, it showed by just standing up more often helped to melt 1.5 inches from their waists. It does not take much — just a few extra hours a week of exercise to produce results.

However, walking is even better than standing. To stay healthy, medical researchers recommended 10000 daily accumulated walking steps for adults, 16000 steps for boys and 13000 steps for girls. For the active individuals, merely 20 mins a day of sustained aerobic activity can lower blood pressure and strengthen heart function.

During a walk, the brain is actually working to integrate information from many different sources requiring visual input, auditory input, as well as input that is coming from joints and muscles regarding where the foot is, how much force to apply etc. Thus, it can actually boost the connectivity within brain circuits, which tends to diminish we get older. A study carried out found seniors involved in a 12 months’ trial of walking and aerobic fitness have more coherent brain networks tested on memory, attention and a variety of other cognitive processes comparable to participants in their teens. However, a 6 months’ test yielded no significant trends. Hence, do not stop walking if your legs can still manage.

JOGGING IS BETTER THAN WALKING?

Health-wise, jogging and walking does not matter. What matter most is the duration and intensity in each session that determines how much calories are being burnt up.  Of course, pounding down the road and treadmill burn more calories as more energy is required to lift the body off the ground, great for those who like to lose weight and improve heartbeat.  However, those suffering from some degree of knee, ankle or back  pain should stay away as the impact to the knee is about 4 times that of the person’s body weight as compared to only 2.6 times by walking.


HOW MUCH IS RIGHT?



For one to exercise at low intensity for 15 mins 4 times a day is no different from another person who does 60 mins all once in a day per week. If you can stick to a regime involving jogging or brisk walking of about 20-30 mins 3-5 times each week, you should feel fitter and healthier.  The greater the exercise volume, the more health benefits derived.


Minute by minute rundown:

1-5 min: The first few steps you take trigger the release of energy-producing chemicals in our cells to fuel the activity. The heart rate revs up from about 70 to 100 beats per minute, boosting blood flow and warming muscles. People with joint stiffness benefit as lubricating fluid is being released. The number of calories burned is 5 per minute as compared to 1 during inactivity. This can be derived from the carbohydrates and fat stores.


6-10 min: Heartbeat increases with calories burned improve to 6 per minute. This is accompanied by a marginal rise in blood pressure countered by the release of chemicals resulting in expanded blood vessels, delivering more blood and oxygen to the working muscles.

11-20 min: With blood temperature soaring, perspiration begins as blood vessels beneath the skin expand to release heat. As activity intensifies, about 7 calories are burned per minute alongside harder breathing.  Hormones such as epinephrine and glucagon rise to release fuel to the muscles.


21-45 min: Passing the 20 min mark, the body feel invigorated and starts to relax and reduce tension. This effect is due to release of feel-good chemicals like endorphins from the brain. As more fat is burned, insulin (which helps to store fat) drops, much delighted by those who are keen to lose weight.


45-60 min: The muscles are getting fatigued with a reduction in energy stores. Upon cooling down, the heart rate decreases with corresponding slower breathing. Though the number of calories burned is reduced, the rate stays elevated for up to an hour.





Conclusion

The world is dangerous not because of those who do harm, but those who harm themselves without knowing.  It is up to us to help ourselves to make it a better world.  Stand up and walk for your own health sake. Your dog can help you to get started.

Exercise. Diet. Sleep

 

A well-written article on how to keep fit and healthy…..

By Glenn Dickstein - the founder of Neighborhood Trainers. He is a certified personal trainer and nutrition and wellness consultant.  Copied from article appeared in the Epoch Times

When it comes to our bodies, our “teammates” are EXERCISE, DIET and SLEEP. Their relationship to our body’s optimal performance are so intertwined and interconnected. It is important to know how each one affects the other.

How Can Sleep Help Diet and Exercise Habits?

Adults need between seven and nine hours of sleep per night. The boundless benefits of sleep influence how well we do so many things daily. Sleep helps people make sharper decisions, be more focused, more organized and more productive.

If you get a good night’s sleep, you will wake up rested and refreshed. However, doing so just once in a while is not going to give you the full benefit. Develop a consistent sleep pattern, including a regular bedtime. Turn off all electronics at least an hour before bed. Pick up a book to help clear your head of the day’s stresses.

For instance, if you get more sleep, you will have more energy for things like exercise. When the body is rested, it wants to be more active and wants to take more action. We are not talking about running a marathon, but you may be more apt to take the stairs up a few floors instead of the elevator, encourage a walk with a colleague, or spend a little extra time in the gym trying some new exercises.

In addition, better sleep can help you make better decisions at mealtime. There is no meal more important than breakfast. After a night of not eating, your body craves a nutritious breakfast. If you have had a good night’s sleep, the decision to have a nutritious breakfast is made easier because you are not exhausted and reaching for what is most convenient.

Eggs are a great source of protein. Throw some vegetables in them and have a nice omelet with a piece of whole-wheat toast. Your body will say thank you!

How Can Exercise Help Sleep and Diet?

Exercise is often the scariest part for many and often the greatest laggard of the three “mates.” For some reason, people do not want to do it. People have to sleep and have to eat, yet most people do not do them as well as needed. Exercise could help.

If you are tired at work and do not want to fall asleep at your desk, take a five minute walk. That is simple exercise, and it wakes you up. The American Heart Association recommends 30 minutes of cardiovascular activity per day. If you are not there yet, slowly work up to this as your goal.

Exercise helps get your heart rate up; it gets the blood flowing. It increases the oxygen circulating throughout the body. Transition that idea to exercising consistently several times a week.

Exercise is about strengthening the body so that it can safely react to the ever-increasing stimuli around us. During exercise, we break down muscle fibers. At night, those fibers must be repaired and grow. Your body will let you know it is time to go to sleep, to recover. Be sure to listen to your body so that you can come back and have another effective workout the next day.

After an intense workout, your body craves a good source of protein. Knowing this, you are less likely to choose a fat-laden, greasy cheese steak but opt for a leaner source of protein. There is a level of dietary awareness that comes with achieving fitness goals, enabling you to make the right decisions for your body. Plus, burning more calories daily will help you maintain a healthy weight.

How Can Diet Improve Sleep and Exercise Habits?

Food is fuel for the body. Follow the same concept as selecting fuel for your car. The higher the quality of the gas you put in, the better your car’s fuel efficiency should be. Fill your stomach with nutrient-dense foods. These foods are high in vitamins, minerals, and other nutrients that our bodies need, and they are generally lower in calories.

Nutrient-dense foods include fresh fruits and vegetables and lean meats and fish. Try to limit the amount of calorie-dense foods. These include fatty meats, fried foods, sugary snacks and desserts. They provide less of what your body needs at the expense of higher calories.

Adults should average between 1,500–2,500 calories per day, with less-active people on the low end and more-active people on the high end. Of course, there are some populations that require amounts outside this range.

When it comes to exercise, eating well will put more pep in your step. If you want to have more energy for exercise, eat more of the nutrient-dense foods. Grab a piece of fruit for a snack instead of a candy bar. You will help sustain your energy for a longer period of time to get through a workout. The candy bar may give you a short boost from the sugar rush, but not the sustained energy release provided by something like an apple. Avoid eating a meal that will sit in your stomach like a lead weight, making you more anxious for a nap than a workout.

As for sleep, if you have eaten well and expended your energy throughout the day, you will sleep better. You will have more energy throughout the day to go for an extra walk outside or have a more-effective workout at the gym.

When you sleep, your body is recovering from the activity of the day. Lots of things go on at night while you sleep. There is no “off” switch on the body.

It is important to give your body those nutrients throughout the day, so when you go to sleep, those nutrient supplies are being used to help rebuild and repair muscle fibers and other tissues to get you ready for another day. A good night’s sleep will get you ready for whatever tomorrow will bring.

Do not eat just before bed. When your body has the extra task of trying to digest that last meal, it can make for a very restless night of sleep and lead to weight gain.

Finally, there are the intangibles that come from good overall teamwork. If your trio of teammates is exercise, diet, and sleep, they have to have good chemistry to operate as a cohesive unit. Eating well, sleeping well, and exercising regularly will produce other benefits, such as managing stress, eliminating toxins from the body, preventing disease (having lower risk factors), and preventing injury. There are so many other benefits, but the message is clear. Sleeping well helps you eat better and improves your activity level. Good eating habits can improve your sleep and exercise regimens. Exercise is beneficial for sleep and good eating habits. For help achieving your healthy goals, you may want to seek the advice of a personal trainer, nutritionist, or health coach.

Our comments

 

To keep the body systems actively working in harmony to derive optimal health, a diet of fresh, nutrient foods, a wise exercise plan and sufficient rest are trio team-members that we should not be taking lightly. Human anatomy is made up of trillion of cells and the whole process involves nourishing and regenerating them (inputs) as well as flushing unwanted wastes and toxins (outputs) to keep a balanced body system.