Personal Trainer Journal

Welcome to my fitness journal where I address a wide variety of topics from nutrition, to techniques, to theories, to gym etiquette, and who knows what else? Send in your questions and I'll be happy to answer them.

My Latest Entry: Niacin
More than 100 million Americans have high cholesterol (above 200 mg/dL), which can clog arteries and cause heart attacks and strokes. The good news is that there are a variety of time-tested strategies you can use to lower your cholesterol and decrease your risk for heart problems. Statins seem to work, however, there are definite health risks associated with their use. Niacin is a B vitamin that lowers both LDL cholesterol and triglycerides, fats that can be harmful at high levels. It also raises HDL, or "good," cholesterol. It comes in tablets to be taken two or three times a day, or in an extended-release formula, which needs to be taken only once a day. Niacin should be administered only under the care of a physician because doses high enough to affect cholesterol can increase the risk of gout and liver problems. People with type 2 diabetes also need to be careful, as it can raise blood sugar. Andy Bruchey: Personal Trainer Austin, TX: 2-03-2012

Entry 657: Milk and Gout
If you have gout, drinking enriched skim milk may help reduce the frequency of painful flare-ups, new research suggests. The new study included 120 patients who had experienced at least two flare-ups in the previous four months. They were divided into three treatment groups that consumed either lactose powder, skim milk powder or skim milk powder enriched with glycomacropeptide (GMP) and G600 milk fat extract (G600). Gout, a common form of arthritis, is caused by uric acid buildup in blood. Often, the big toe is the first place where gout strikes. Previous research has shown a higher risk for gout among people who consume fewer dairy products, and earlier work suggested that GMP and G600 tone down the inflammatory response to gout crystals. The powders were mixed in roughly 8 ounces of water as a vanilla-flavored shake and consumed once a day. The patients recorded their flare-ups and went to a rheumatology clinic once a month. The findings from the 102 patients who completed the three-month study showed that those who drank the enriched skim milk had a much greater reduction in gout flare-ups than patients in the other two groups. The patients who drank the enriched skim milk also had greater improvements in pain and the amount of uric acid in their urine, and a trend towards having fewer tender joints, according to the report published online Jan. 23 in the journal Annals of the Rheumatic Diseases. Drinking enriched skim milk did not lead to weight gain or a rise in levels of potentially harmful blood fats, the study authors noted in a journal news release. Andy Bruchey: Personal Trainer in Austin, TX: 2-01-2012

Entry 655: Combating Water Retention
What should you do about retaining water? 1. Drink more water 2. Watch your sodium and mineral intake. If you eat primarily whole foods, this should not be an issue for you, but if you tend to go out to eat, or eat a lot of packaged foods, you may want to scale back, as restaurant meals and processed foods tend to be higher in sodium. Also, make sure that you are getting a wide range of minerals, mostly through whole food sources. Pay careful attention if you are in a job that is highly physical, or if you are a runner for example, because you want to make sure you are replacing the sodium that you are sweating out through your physical activity. 3. Chill out Make sure to take training breaks, roughly every six weeks. Take time to relax, both mentally and physically. Get massages, if you can fit it into the budget. Incorporate yoga into your routine. Take up an activity purely for the fun of it. Taking care of yourself emotionally and physically is really the most important factor of all. The more you allow yourself the freedom to relax and unwind, the more easily well being and health will flow naturally to you. Andy Bruchey: Personal Trainer in Austin, TX: 1-30-2012

Entry 654: Water Retention
What is Water Retention? Water retention is also known by its more medical term, edema. This is a condition that results when water leaks into the body tissues from the blood. In normal circumstances, the fluid is drained from the body tissues through the lymphatic system – a network of tubes throughout the body that removes waste and extraneous material, and empties it back into the bloodstream. Water retention problems arise when fluid is not removed by the lymph system properly; it is retained in the body tissues where it causes swelling (edema). Water retention in the body is most common in the feet and legs, but it can occur in the hands, arms, abdominal cavity (ascites) and around the lungs (known as pulmonary edema). Types of Water Retention There are two main categories of water retention, generalized edema and localized edema. Generalized edema refers to swelling that occurs throughout the body while localized edema refers to the swelling in specific parts of the body. Water Retention and Weight Gain It is very common for even healthy adults to experience weight fluctuations due to water retention, which account for many day-to-day fluctuations on the scale. While most people can retain up to five pounds of "hidden" water weight within the natural fluid that surrounds cells, known as extra-cellular fluid, those who are overweight or suffer from obesity people may retain up to eight to ten pounds. Water Retention and Menopause As women enter menopause, nearly 90% will gain weight from a shift in hormones. While most women expect to experience hot flashes, many are surprised by weight changes. However, some of this weight is just appearance-based due to water retention and bloating from decreased progesterone levels. While this isn’t fat-related weight gain, many women will notice a change in the way their clothes fit and experience the feeling of being heavier. However, even the weight unrelated to water retention is not necessarily unhealthy per se, as it helps prepare the body against osteoporosis and other illnesses. Try to focus on health and maintaining an active lifestyle and water retention and bloating will generally resolve itself within a few months. Water Retention and Hypertension High blood pressure and water retention go hand in hand, as hypertension can result from too much fluid in normal blood vessels or from normal fluid in narrow blood vessels. Blood pressure measures the force of blood against the walls of your blood vessels, and if it remains high over time is called hypertension. It is therefore very important to manage fluid levels, which can affect blood pressure. Diagnosing Water Retention The diagnosis of water retention is determined by a physical examination, the symptoms presented as well as medical history. Various tests such as blood tests, urine tests, liver and kidney function tests, chest x-ray or an electrocardiogram (ECG) may also be performed to determine the cause. If water retention is a symptom of a serious underlying disorder, the disorder must be treated first. Help for Water Retention Treatment involves rectifying the underlying causes of body water retention. A low dose of diuretic (water pill) may be prescribed to reduce swelling. In more severe cases of water retention, where the blood vessels are blocked or damaged, surgery may be required. Natural Remedies for Water Retention Natural and holistic treatments provide gentle water retention remedies. Those seeking a natural remedy for water retention may use herbs such as Uva ursi, Horse chestnut and Buchu for their excellent diuretic properties. Taraxacum officinale (Dandelion) and Olea europea help to balance blood pressure, assist liver and gall bladder functioning and improve circulation. Water retention remedies that use herbal and homeopathic remedies are safe and effective and not as harsh on the body as prescription diuretics. Andy Bruchey: Personal Trainer Austin, TX: 1-27-2012