2015

What you eat several days before an endurance activity affects performance. The food you eat on the morning of a sports competition can ward off hunger, keep blood sugar levels adequate, and aid hydration. Try to avoid eating high-protein or high-fat foods on the day of an event since this can put stress on your kidneys and take a long time to digest.

To perform at your highest level, follow these general nutrition guidelines before an event:

• Eat a meal high in carbohydrates.
• Eat solid foods 3 to 4 hours before an event. Drink liquids 2 to 3 hours before an event.
• Choose easily digestible foods, rather than fried or high-fat foods.
• Avoid sugary foods and drinks within one hour of the event.
• Drink enough fluids to ensure hydration. A good guideline to follow is: Drink 20 oz. of water 1 to 2 hours before exercise and an additional 10 to 15 oz. within 15 to 30 minutes of the event. Replenishing fluids lost to sweat is the primary concern during an athletic event. Drink 3 to 6 ounces of water or diluted sports drink every 10 to 20 minutes throughout competition.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=a00370

Proteins give your body the power to build new tissues and fluids among other functions. Your body cannot store extra protein so it burns it for energy or converts it to fat. The amount of protein you need depends, in part, on your:

Good sources of protein include meat, cheese, eggs, and nuts

© Thinkstock, 2014

• Level of fitness. Physically active people need more protein than those who do not exercise. You also need more protein when you start an exercise program.
• Exercise type, intensity, and duration. Endurance athletes often burn protein for fuel, as do bodybuilders and other athletes who perform intense strength-building activities.
• Total daily calories. Your body burns more protein if you do not consume enough calories to maintain your body weight. This can happen if you eat too little or exercise too much.
• Carbohydrate intake. Your body may use protein for energy if you exercise with low levels of muscle glycogen or if you do repeated training sessions without eating more carbohydrates. When you start with enough muscle glycogen, protein supplies about 5% of your energy; otherwise, it may supply up to 10%.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=a00370

The following tips will help you stay hydrated:

• Drink small amounts of water frequently rather than large amounts less often.
• Drink cool beverages to lower your core body temperature and reduce sweating.
• Track your sweat loss by weighing yourself both before and after exercise. For every pound lost through sweat, drink 16 to 24 oz. of water. Your body weight should be back to normal before your next workout.
• Pay attention to the amount and color of your urine. A large volume of clear urine is a sign that you are well-hydrated. Smaller amounts or dark yellow urine can indicate dehydration.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=a00370

In addition to helping maintain a healthy weight, fasting induces ketosis.

Ketone metabolism has been shown to be beneficial for the brain and improve cognition in patients with mild cognitive impairment or Alzheimer disease.

Keep in mind that fasting can come with risks for some people, particularly diabetics, and should be discussed with a healthcare provider.

Source: Bret S. Stetka, MD, July 07, 2015 http://www.medscape.com/viewarticle/847304_9

About 2% of Americans have celiac disease and are allergic to gluten, even in microamounts.

Gluten sensitively is a bit more controversial; it's reportedly found in up to 6% of adults, yet 11% of adults now purchase gluten-free foods. The related area that may deserve particular attention is the possible relationship between gluten and psychosis.

The CATIE trial demonstrated that patients with schizophrenia have significantly elevated antigliadin antibodies (gliadin is a component of gluten); over 23% of schizophrenic patients had moderate to high antigliadin antibodies compared with just 3.1% of controls.

"Maybe we should be checking our psychotic patients for celiac disease," commented Dr. Deans, assistant clinical professor of Psychiatry at Columbia University College of Physicians & Surgeons in New York City, before walking the audience through an anecdotal case.

Source: Bret S. Stetka, MD, July 07, 2015 http://www.medscape.com/viewarticle/847304_7

Adult children often serve as caregivers for aging parents. Are you prepared for the role?

Caregivers must monitor the health and independence of their aging parents. Start by evaluating the situation from a caregiver's perspective.

Are your parents safe in their home? How well are your parents taking care of themselves? How are your parents' spirits? Are your parents having difficulty getting around?

Talk with your parents if you have any concerns about their health or safety. Caregivers must also be prepared for an emergency.

Compile a list of your parents' doctors, allergies, medications, surgeries, insurance information and other important details.

Discuss long term care, living wills and advance directives.Caregivers face many challenges. If necessary, seek help from other family members or local social service agencies.

Story continued at: http://www.mayoclinic.org/healthy-lifestyle/caregivers/basics/aging-parents/hlv-20049441